30 Seconds SummaryThere’s Finally Research on Safety Bar Squats
- Competitive powerlifters squatted roughly 11% less with a safety bar compared to a barbell in terms of three-repetition maximum (3RM).
- The safety bar resulted in more upright torso positioning and increased activation of the lower trapezius muscles but reduced activation in key muscle groups such as the vastus lateralis, hamstrings, and abdominals.
- Despite variations in muscle activation, long-term training studies suggest that safety bar squats can be as effective as barbell squats in developing lower body strength over time.
- Safety bar squats were historically less studied, but their design can be beneficial for athletes with upper body injuries or mobility restrictions by allowing an upright posture and decreased stress on the upper limbs.
- Although safety bar squats resulted in a different biomechanical profile compared to barbell squats, they might not significantly alter the forces exerted on the spine.
- In terms of practical application, safety bar squats are a viable alternative to barbell squats for powerlifters and non-powerlifters alike, fitting well into most strength training routines depending on personal preference or injury considerations.
Stronger By Science
Greg Nuckols
