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SSB squats vs regular bar squats strength

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DeanW92IconSSB squats vs regular bar squats strength22-02-2020 @ 13:59 
Member 4496, 1443 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Been using a SSB in my training since just after christmas, doing back squats once a week and SSB squats on a different day, it seems like my numbers are very close but I'm not sure why.

Just wondering how other peoples numbers compare between the two variations?

I usually have a high bar placement when squatting as i struggle to get the bar lower down my back without killing my elbows and my squat has always been my worst lift so maybe this has something to do with it.
AMH_PowerIcon...22-02-2020 @ 19:32 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
DeanW92 said:Been using a SSB in my training since just after christmas, doing back squats once a week and SSB squats on a different day, it seems like my numbers are very close but I'm not sure why.

Just wondering how other peoples numbers compare between the two variations?

I usually have a high bar placement when squatting as i struggle to get the bar lower down my back without killing my elbows and my squat has always been my worst lift so maybe this has something to do with it.


I squat pretty high bar and narrow stance, but the safety bar is much harder for me.

On the flip side, a good friend of mine has a max squat of 300, and a max SSB of 330!
He low bar squats, has long legs and a very short spine... The opposite of me.

It seems that if you are 'built' to squat (short legs, long spine) then the SSB is harder. For those with short spines, the weight can sit in front which in turn allows them to remain more upright; allowing their numbers to be a bit closer to each other or in some cases SSB can surpass.

Just my observations...
danbaseleyIcon...25-02-2020 @ 04:40 
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A member for 10 years and still no mouldy peanuts
Member 1252, 3528 posts
SQ 160, BP 102.5, DL 215
477.5 kgs @ 98kgs UnEq
I second this motion: as someone with long femurs and a short torso, I actually prefer squatting on the SSB.

The other thing, is it depends how you use the SSB.

If you grip the handles, and push the handles up and down on the path of the squat, you can "change" the centre of gravity on the bar: thereby optimising the load for your leverages.

If you try squatting on the SSB without gripping the handles - which is normally possible on most bars - it is significantly harder.
DeanW92Icon...25-02-2020 @ 21:34 
Member 4496, 1443 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Interesting, i would say i definitely fit the long femur body type, i struggle a lot with squatting compared to benching and deadlifting, not being able to lowbar squat probably doesn't help but it has always felt too awkward.

I would say my back squat and ssb squats are within 10kg of each other after having spent maybe 6-8 weeks with a ssb.
danbaseleyIcon...27-02-2020 @ 20:02 
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A member for 10 years and still no mouldy peanuts
Member 1252, 3528 posts
SQ 160, BP 102.5, DL 215
477.5 kgs @ 98kgs UnEq
Try squatting with your hands in the gunslinger position - i.e. by your sides - on the SSB.

Really hits your legs, upper back and core like nothing else.
matthewvcIcon...04-03-2020 @ 23:00 
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‘downsizing’
Member 5704, 2902 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
the position of the weights relative to your back and the bar whip makes all the difference. the old strength shop safety bar was a horrid whippy, pitch-you-forward monstrosity that I couldn’t get within 50kg of my monolift squat bar numbers..
IrishMarcIcon...05-03-2020 @ 14:24 
no really Irish
Member 1196, 5852 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
matthewvc said:the position of the weights relative to your back and the bar whip makes all the difference. the old strength shop safety bar was a horrid whippy, pitch-you-forward monstrosity that I couldn’t get within 50kg of my monolift squat bar numbers..


Maybe the worst bar ever made, legit contender. The new one is really good.
Wayne_CowdreyIcon...05-03-2020 @ 14:48 
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Has little understanding of the sport
Member 400, 20634 posts
matthewvc said:
the old strength shop safety bar was a horrid whippy, pitch-you-forward monstrosity


My only ever go at SSB squats was with one of these. Never again. Some of you may recall my thread about the experience, which required me to be rescued. I thought my spine was never going to be the same again.
DeanW92Icon...06-03-2020 @ 20:23 
Member 4496, 1443 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
danbaseley said:Try squatting with your hands in the gunslinger position - i.e. by your sides - on the SSB.

Really hits your legs, upper back and core like nothing else.


Had a go at these after my heavy set today. Definitely makes you find a better position at the bottom, usually i end up pulling down on the handles and using my back quite a bit when i begin to struggle.
DeanW92Icon...06-03-2020 @ 20:24 
Member 4496, 1443 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
matthewvc said:the position of the weights relative to your back and the bar whip makes all the difference. the old strength shop safety bar was a horrid whippy, pitch-you-forward monstrosity that I couldn’t get within 50kg of my monolift squat bar numbers..


I have the new strengthshop one which is nice and solid, or at least for the weights im using.
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