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  1. #1
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    Question Is there any reason to barbell squat? (Outside of powerlifting)

    I haven’t barbell squatted in months. The SSB just feels so much better. As a bonus, it trashes my upper back/mid-lower traps.

    Any reason I should program barbell squats? They’re a great exercise but I’m wondering if they offer anything the SSB doesn’t. I squat high bar anyway so the 2 movement patterns are very similar.
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    Registered User jaxqen's Avatar
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    Originally Posted by Ironface View Post
    Is there any reason to barbell squat? (Outside of powerlifting)
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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    Registered User leidenesLK's Avatar
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    Nope. I’d recommend that a free weight bar squat be in every routine for ease of progression and for the adaptations you get from loading the spine, which has a number of benefits. But that doesn’t mean it has to be a back squat. Front squats, SSB squats are fine too.
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    In a word?

    No.

    SSB > to any straight bar back squat IMO

    Also, Front/hack/ goblet squats > to any straight bar back squat. Again, IMO
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    Hope no one negs you for this OP...

    I'm still relatively new to regularly squatting for challenging weight, so I can't speak from the perspective of someone who's more advanced in the lift, but the SSB looks attractive to me as well, because for some reason I can't grip the bar properly. I have to hold it so wide that it causes me to pull my hands together before racking it unless I want to smash my fingers, or else my wrists are severely bent. Being able to hold the bar with the grips in front of you is appealing.
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    The movement pattern is more important than the bar you use. SSB is completely fine as are any of the other alternatives listed above.
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Ironface View Post
    I haven’t barbell squatted in months. The SSB just feels so much better. As a bonus, it trashes my upper back/mid-lower traps.

    Any reason I should program barbell squats? They’re a great exercise but I’m wondering if they offer anything the SSB doesn’t. I squat high bar anyway so the 2 movement patterns are very similar.
    As a variation during a pivot or if your main movement, SSB, stalls.
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by ECGordyn View Post
    As a variation during a pivot or if your main movement, SSB, stalls.
    I'll probably do this. Reps on r/c
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    Resident Malteser. xuerebx's Avatar
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    Originally Posted by BeginnerGainz View Post
    In a word?

    No.

    SSB > to any straight bar back squat IMO

    Also, Front/hack/ goblet squats > to any straight bar back squat. Again, IMO
    What's the benefit of an SSB squat over a regular back squat? I've never tried it (don't have the equipment) but to my mind it looks very similar, unlike say a front squat.
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    Registered User bLinkMoore's Avatar
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    As much as this pains me to say, no it really isn't.

    SSB will be totally fine
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    Registered User bLinkMoore's Avatar
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    Originally Posted by xuerebx View Post
    What's the benefit of an SSB squat over a regular back squat? I've never tried it (don't have the equipment) but to my mind it looks very similar, unlike say a front squat.
    I haven't personally used SSB much so someone correct me if I'm wrong, but
    1) it takes all the strain out of your shoulders
    2) keeps you in a more vertical position
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by xuerebx View Post
    What's the benefit of an SSB squat over a regular back squat? I've never tried it (don't have the equipment) but to my mind it looks very similar, unlike say a front squat.


    Originally Posted by bLinkMoore View Post
    I haven't personally used SSB much so someone correct me if I'm wrong, but
    1) it takes all the strain out of your shoulders
    2) keeps you in a more vertical position
    It doesn’t keep you in a more upright position, it FORCES you to stay more upright. Otherwise it will dump your ass forward and there isn’t an easy way to ditch the bar. Hence why people squat less with an SSB than they do any variation of back squat, but less than a front squat.

    It does take the strain off the shoulders or if you’re like me, it allows you to squat with a bar on your back because you simply can’t adductors your shoulders enough to get comfortable under a barbell. It also saves the wrist as well, if one is used to low bar squatting.
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    Multi-Platinum User radrd's Avatar
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    Just do some kind of a weighted squat. Even a goblet squat with a dumbbell or kettlebell is better than nothing.

    Using a SSB is great if you like it.
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    Originally Posted by radrd View Post
    Just do some kind of a weighted squat. Even a goblet squat with a dumbbell or kettlebell is better than nothing.

    Using a SSB is great if you like it.
    In my training currently I do the following:

    Heavy lower day: hack squats3x5-6

    Light BW FB at home workout: deep paused BW squats 3 sets

    Medium FB day at the gym: heavy goblet squats 3x6-8
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    I never got particularity strong on bb squat. The best I ever did was 3pl8 for six when I was squatting once a week or so. But I can say that now that I squat like once a month and mostly do ass and calves exercises for legs w leg extensions and occasional leg press my legs don’t look any worse for it. In fact I can probably cut it down to once every 10-14 days since my ass has gotten so big.

    Iirc one of the big golden era guys really pushed squats as part of a bodybuolding routine on the idea that working one muscle also works the muscle around it. But ime the guys who squat a lot or move big numbers look like garbage and the dudes busting out between 2-3 plates for lots of reps look good. Also high bar is better than low bar, low bar is retarded unless you’re not capable of doing high bar due to whatever reason IMO but I’m also not a comp bber.



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    Originally Posted by Ironface View Post
    I haven’t barbell squatted in months. The SSB just feels so much better. As a bonus, it trashes my upper back/mid-lower traps.

    Any reason I should program barbell squats? They’re a great exercise but I’m wondering if they offer anything the SSB doesn’t. I squat high bar anyway so the 2 movement patterns are very similar.
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    Originally Posted by bLinkMoore View Post
    I haven't personally used SSB much so someone correct me if I'm wrong, but
    1) it takes all the strain out of your shoulders
    2) keeps you in a more vertical position
    Originally Posted by BeginnerGainz View Post
    It doesn’t keep you in a more upright position, it FORCES you to stay more upright. Otherwise it will dump your ass forward and there isn’t an easy way to ditch the bar. Hence why people squat less with an SSB than they do any variation of back squat, but less than a front squat.

    It does take the strain off the shoulders or if you’re like me, it allows you to squat with a bar on your back because you simply can’t adductors your shoulders enough to get comfortable under a barbell. It also saves the wrist as well, if one is used to low bar squatting.
    Cheers, sounds good. If I find the equipment at the local store I might just buy it.
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    SSB is fine

    I think you should still include a barbell squat as maybe a secondary variation/movement of your SSB. or some other type of squat just so your training doesn't become stale and perhaps train your muscles through different angles as to not to prevent further "imbalances"
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    Originally Posted by xuerebx View Post
    Cheers, sounds good. If I find the equipment at the local store I might just buy it.
    I had to go online. I bought a Titan V2 SSB and I thoroughly recommend it. I have it to a friend when I switched gyms and couldn’t use it there.
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    Originally Posted by BeginnerGainz View Post
    I had to go online. I bought a Titan V2 SSB and I thoroughly recommend it. I have it to a friend when I switched gyms and couldn’t use it there.
    Just had a look out of curiosity, but unfortunately they only ship within the US (I live in Malta). I can probably find a similar alternative in the EU though.
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    Originally Posted by jk202 View Post
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    Originally Posted by xuerebx View Post
    Just had a look out of curiosity, but unfortunately they only ship within the US (I live in Malta). I can probably find a similar alternative in the EU though.
    Strength shop ssb is excellent quality

    Not sure how UK shipping works for you
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by xuerebx View Post
    Just had a look out of curiosity, but unfortunately they only ship within the US (I live in Malta). I can probably find a similar alternative in the EU though.
    Do you work out at home or in a gym?
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    Originally Posted by WolfRose7 View Post
    Strength shop ssb is excellent quality

    Not sure how UK shipping works for you
    £208 shipping!! I'll wait for now.
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    Originally Posted by BeginnerGainz View Post
    Do you work out at home or in a gym?
    Home garage gym using a homemade squat rack: https://forum.bodybuilding.com/showt...post1616309941
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    Originally Posted by xuerebx View Post
    £208 shipping!! I'll wait for now.
    For what it's worth, I know you can make like a substitute SSB using a pair of lifting straps. You put the straps around the bar then hold onto them as the handles. It's obviously a little less secure so I wouldn't go heavy with it, but if you're looking for something to take pressure off your shoulders it could help
    BP: 275
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