The Complete Guide To Using Safety Squat Bar

The Complete Guide
To Using
The Safety Squat Bar ©
By C.J. Murphy M.F.S.
THE COMPLETE GUIDE TO USING THE SAFETY SQUAT BAR COPYRIGHT © 2006 C.J. MURPHY TOTAL PERFORMANCE SPORTS.COM
The Complete Guide
To Using
The Safety Squat Bar ©
By C.J. Murphy M.F.S.
Copyright © 2006 by C.J. Murphy

Total Performance Sports
All rights reserved. No portion of this manual may be used, reproduced or

transmitted in any form or by any means, electronic or mechanical, including fax,
photocopy, recording or any information storage and retrieval system by anyone
but the purchaser for their own personal use. This manual may not be
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publishing.
For information contact:

305 Broadway
Everett, MA 02149
(617) 387-5998
Email: murph@totalperformancesports.com
Website: www.totalperformancesports.com
2
Disclaimer
You must get your physician’s approval before beginning this
exercise program.
This book is not intended for the treatment or prevention of disease, nor
as a substitute for medical treatment. Programs outlined herein should not
be adopted without consultation with your health professional. Use of the
programs herein is at the sole choice and risk of the reader. The author is
neither responsible, nor liable for any harm or injury resulting from this
program or the use of the exercises described herein.

3
About The Author
C.J. ’Murph’ Murphy M.F.S.
C.J. Murphy is the owner and head instructor of Total Performance

Sports and a multiple award winning trainer, including the "Spirit of
Strength" award from USA Master Trainers and the ISSA’s
Achievement Award. He holds a Master of Fitness Science, the
highest level of certification, is a Certified Strength Coach, Youth
Fitness Trainer, and is Certified Personal Trainer, all through the ISSA.
Murphy has over 17 years experience training clients and athletes in

many disciplines including several State, National, and World Record
Powerlifters in the APF, AAPF, WABDL, USAPL and several NAS
(North American Strongman) National qualifiers.
He is a licensed boxing coach with U.S.A. Boxing (Level 2), holds

USAW Club Coach Certification, and has coached many kickboxers
and boxers to amateur championships in the USA Boxing Federation.
Experienced in multiple martial arts disciplines including jiu-jitsu, kick
boxing, and Modern Arnis, he was the Pro-Trainer Spotlight Trainer of
the Month in March 2002.
A competitive Strongman athlete and

National Powerlifting Champion, Murph
is also a member of the New York
Strength Fitness Professionals
International and staff member on the
Q&A Staff at EliteFTS.com. His articles
appear regularly in Men's Health and
Men's Fitness magazines,
EliteFTS.com, DrSquat.com, and many
others.
He has been featured in The Boston

Globe – Sports section, The Boston
Sunday Globe Magazine, The Improper
Bostonian and Metro Sports Boston.
He is co-producer of the Functional
Strongman Training for Athletes and
Competitors DVD’s and has appeared
on CNN and numerous Boston media
outlets.
4
Table of Contents
Introduction......................................................................................................................7
Safety Squat Bar Exercises .................................................................................. 8
Squats........................................................................................................... 8
Good Mornings .............................................................................................. 8
Miscellaneous Exercises .................................................................................. 8
The Bars ...........................................................................................................................9
The Bars ......................................................................................................................... 10
The Yoke......................................................................................................10
The Metal Ends .................................................................................................10
Super Safety Squat Bar...................................................................................... 11
The Monster Bar ...............................................................................................12
Positioning ..................................................................................................................... 14
Positioning ......................................................................................................14
Holding The Pads .........................................................................................14
Holding The Ends Of The Bar .........................................................................15
Foot Positioning ...........................................................................................15
Spreading The Floor/Force Your Knees Out ........................................................16
Spreading The Floor .....................................................................................16
Force Your Knees Out....................................................................................16
Safety Tips .......................................................................................................17
SSB Squats....................................................................................................................... 19
Free Squats ......................................................................................................19
Safety Squats ....................................................................................................19
Box Squat ........................................................................................................21
Bottom Up Squats............................................................................................. 22
Zurcher Squats................................................................................................. 23
Front Squats .................................................................................................... 24
SSB Good Mornings ..........................................................................................................27
Form and Technique........................................................................................ 27
Arched Back Good Mornings............................................................................. 28
Good Mornings From The Safety Pins ................................................................ 29
Suspended Good Mornings................................................................................ 30
Seated Good Morning........................................................................................31
Good Morning-Squat Combo ............................................................................. 32
SSB Miscellaneous Exercises..............................................................................................34
SSB Miscellaneous Exercises..............................................................................................35
Overview Of Lunges ......................................................................................... 35
Reverse Lunge................................................................................................. 35
Forward Lunges............................................................................................... 37
Walking Lunge ................................................................................................ 38
Calf Raise........................................................................................................ 40
Zercher Walks ..................................................................................................41
Yoke Walks ..................................................................................................... 42
Siff Squats ....................................................................................................... 42
JM Press .......................................................................................................... 44
Shrugs ............................................................................................................ 45
Conclusion ......................................................................................................................47
Training Template - 1 ......................................................................................................47
Training Template - 2......................................................................................................49
I
Introduction
7
Introduction
Not too many gyms have them and there are many questions on how and
why to use them. We are talking, of course, about the Safety Squat Bar
(SSB), also known as the Hatfield Bar.
Dr. Fred Hatfield, a.k.a. Dr. Squat, didn’t

invent the Safety Squat Bar, but he did help
to popularize it. The SSB was actually
invented by Jesse Hoagland.
Dr. Squat began using it in his training in his

quest for the 1000lb. squat – and it’s a good
thing too! He credits the SSB, along with
several other exercises (Glute Ham Raises,
Modified Back Raises, and several others) as
being necessary tools for the task.
Additionally, Louie Simmons of Westside Barbell in Columbus, Ohio has

also helped to popularize its use. Louie has used this bar to help build
some of the strongest powerlifters in the world.
So what is so special about this bar? There are many specialty bars
available today, some great and some not so great but the SSB is
unquestionably the most important one you need in a gym besides a
barbell and a power rack if you want to get strong.
There are many reasons for this but they all come back to the bar’s
design.
The SSB is very unique. It is a very thick barbell

with a padded yoke on it with 15º cambered ends.
This design allows for a wide variety of exercises to
be used, placing different stresses on the body that
can’t be achieved with your average barbell.
For example, using the SSB for a squat will place a

greater load on the traps and upper back because
of the 15º camber. In contrast, doing a traditional
“Safety Squat” using handles attached, places a
greater load on the quads and minimizes shearing
forces on the spine and knees.
8
The SSB can be your best friend when trying to improve your squat and
deadlift. SSB Good Mornings and Box Squats have been used by some
of the world’s strongest powerlifters to hit huge totals. We’ve even got an
exercise to raise your bench press using the SSB!
There are many different exercises you can do with the SSB. I have
broken down the exercises into 3 categories: Squats, Good Mornings, and
Miscellaneous. Obviously, the exercises listed are not the only ones you
can use with the SSB, but they are, however, the ones we have found to
be the most effective.
Safety Squat Bar Exercises

Squats
Free Squats
Safety Squats
Box Squats
Bottom Up Squats
Zercher Squats
Front Squats
Note: Bands, chains, and weight releasers can be added to all of these.
Good Mornings
Arched Back
Good Mornings from the Safety Pins
Suspended Good Mornings
Seated Good Mornings
Good Morning-Squat Combo
SSB Shrugs
Miscellaneous Exercises
Reverse Lunge
Forward Lunge
Walking Lunge
Calf Raise
Zercher Walks
Yoke Walks
Siff Squats
JM Press
9
1
Chapter
10
The Bars
As we mentioned in the introduction, there have been some design
changes made to the SSB over the years. Some have changed to
accommodate the larger athlete and some have evolved to place a greater
amount of the work load on various parts of the body.
The Yoke
The SSB’s yoke is a great fit for
gargantuan powerlifters and circus freak
sized strongmen with 21” plus necks. But
what if you are 5’10” and 165lbs.? Or how
about 5’2” and 110lbs.? The standard
sized bar can be very uncomfortable and
unstable to use.
So, to accommodate for these varying

factors, an SSB was made with a narrower
yoke to fit small to medium sized athletes which ultimately makes it sit
much more comfortably on your shoulders.
NOTE: If you don’t have access to a narrow yoke SSB, don’t worry! I have a
solution. Have you ever seen ‘That Guy’? You know him…he’s the guy
who is in every gym with a big towel draped around his neck who never
seems to do anything! Take a cue from him (not his training), and drape a
nice thick towel around your neck. This will fill up the extra space in the
padded yoke area and keep it from shifting around on your neck,
stabilizing it.
The Metal Ends

Another interesting design update is the extension of the metal ends on
the yoke. These extensions allow you to hold onto the metal handles and
pull the bar hard into your upper chest which forces the bar to dump you
forward even more.
SSB and photo courtesy of EliteFTS.com
11
Pulling down on the handles forces you to really engage your traps and
upper back even more. The benefit of this is not just increased size and
strength in the upper back, but when you transition back to a regular,
straight squat bar, you will be much more able to stay upright with more
weight for more reps. This translates to bigger squats, more reps and
better form when squatting.
Super Safety Squat Bar

The Super SSB is a recent update which has two changes to the standard
design.
The first change is the addition of a curved and lengthened padded yoke.
This design change has the same training effect as we previously
discussed.
The second design

change is a lengthening
of the drop at the end of
the bar. By lengthening
the drop of the
cambered end, the lever
changes – it is now
lower (shorter) and
closer to the centerline
of the body – which
shifts the load to your glutes, hamstrings, and lower back while keeping
the same load on your upper back.
12
The Monster Bar
The Monster Bar is a hybrid of a Super SSB and a Cambered Squat Bar.
The Cambered Squat Bar is used successfully by Louie Simmon’s

Westside Barbell and those that follow his training systems and it has
many benefits, most notably its ability to take the pressure off of the
shoulders, allowing those with
injury or limited mobility in this
area to squat more
comfortably. Furthermore, the
deep camber of the bar really
Cambered Squat Bar and photo courtesy of EliteFTS.com
targets the posterior chain and
requires more stabilization by the torso muscles (abs, obliques, QL), like
no other bar on the market!
By combining these benefits, with those of the Safety Squat Bar, the
Monster Bar becomes a formidable training piece.
Once you load up the Monster Bar with some weight, you will feel the bar
wanting to swing you forwards and backwards, which will then force you to
use your abs to stabilize yourself much more than any other bar you will
have ever trained with. For those of you who love or hate ab work, this
extra side effect becomes both a pro and a con at the same time!
More Pros
The Monster Bar will make a weight you can do easily do with a straight
bar next to impossible! Through regular use, this bar will make you
stronger – you just need to check your ego at the squat rack and use a
weight that you can handle with perfect form and technique.
More Cons
The Monster Bar can be very intimidating by it’s looks alone! It can also
13
be very frustrating for those who are caught up in their egos…just
because you can squat 500lbs. with a straight bar doesn’t mean that you
can do the same weight with an SSB and NO WAY can you squat that
with a Monster Bar! Like I said before, leave your ego elsewhere when
you decide to step up to the Monster Bar!
Another con is that small framed people who are new to training might not
be able to use this bar at all. It is very heavy and should only be used only
after a good base of strength has been built.
What I mean is, let’s say you have a young teen athlete or a small female
client who is new to training and they have been able to get their squat up
to about 95-100lbs. I guarantee that if you throw them under the Monster
Bar, most of them won’t even be able to do an empty bar and will quickly
become frustrated! Bottom Line: Save the Monster Bar for your
Intermediate or Advanced athletes only.
14
Positioning
Positioning
Holding The Pads

Holding the padded yoke is ideal
for those with limited shoulder
mobility or an injury which would
prevent you from squatting with a
regular bar. This position takes
much of the stress off of the
shoulders and elbows. The SSB
is also great for powerlifters who
have injured and/or generally
beat up shoulders from bench
pressing.
And, because of the cambered

ends of the bar, the SSB will
dump you forward as you come
out of the hole during the squat.
This will require you to use your
traps and upper back much more
than in a straight bar squatting
thereby strengthening this area in
the exact positions needed for
squatting and deadlifting.
Since a weak upper back is the

cause of many missed squats
and deadlifts in powerlifting, it will
teach you to drive into the bar as
you rise out of the hole.
The increased upper back

strength and size gained will also
help your bench by allowing you
to hold your back arch better.
15
Moreover, the thicker traps and rhomboids that will develop naturally result
in a shorter bench stroke as well.
Once you have become accustomed to holding the pads, you can really
jack up the effect on the upper back by pulling the pads into your
shoulders as hard as possible during your exercises. Trust me, you’ll hate
it but you’ll thank me later when you are able to toy with weight that once
crushed you!
Holding The Ends Of The Bar

Moving your hands out to the
ends of the bar is also another
way to hold it. This will place
the stresses more on your
rhomboids and mid-back;
more than in the previous
position. When you are
holding the bar in the position,
remember to drive your chest
up and engage your back by

pulling your elbows together,
almost as if doing a Lat Pull-
Down. You’ll definitely feel
this the next day if you haven’t
done these before.
Foot Positioning
Foot positioning for the SSB squats is up to you. Shoulder width to Sumo
stances depends on your goal. A closer stance will require your quads to
work more while wider stances engage the posterior chain and hip flexors
more. Your goals, and weaknesses, will guide you as you choose what to
do.
16
Spreading The Floor/Force Your Knees Out
Spreading the floor is a term used to describe pushing the feet sideways
to engage the abductors which act as a knee stabilizer in the squat.
Spreading The Floor

To perform, imagine you are standing on
a tiled floor on top of a rug that is all
bunched up between your feet. The
object here is to force your feet sideways
and spread the rug out. In reality, your
feet will not actually move when doing this
during the squat. It is simply a visual way
to help you apply the appropriate leg
pressure needed.
Spreading the floor stabilizes your knee
and prevents them from turning in
especially
when
using
heavier
weight.
It also
helps the hip flexors to kick in a little
harder at the top of the lift. It is important
to make sure your knees are not over the
toes and are in line with your feet and
spreading the floor aids in doing this.
Force Your Knees Out

Force your knees out by pushing your knees out sideways. This
movement will help you to engage your hip flexors and prevent them from
turning inwards.
17
Safety Tips
NOTE: Follow these guidelines for all
exercises listed. Remember, exercise
should be safe, then effective!
Whenever possible, always squat in a power

rack with the pins set one notch lower than
the lowest point in your squat. This will save
you if you can’t get up. Simply sit down and
rest the bar on the pins.
If no rack is available, 3 spotters are needed

to squat safely. One on each side of the bar
and one directly behind you. In an
emergency, the lead spotter will command the others to “take it”. The
side spotters will grab the bar, the back spotter will assist the lifter, and if
at all possible, the lifter will stay with the bar.
When you are spotting and someone says “take it”, immediately lift the bar
and return it to the rack. NEVER say “You’ve got 2 more”. The lead
spotter is the boss here and you must trust their judgment. This applies
to all exercises, not just squatting.
18
2
Chapter
19
SSB Squats
Free Squats
Free Squats with the SSB can be performed
many ways. The main distinction will be where
you hands are held. This will be for all forms of
SSB squatting as well as Good Mornings. You
will need to decide which way is appropriate
based on your goals, injuries, and
weaknesses. Please see above for hand
position descriptions.
How To:
To do the SSB Free Squat, lift the bar out of
the rack and assume your squat stance. Make
sure you are keeping the arch
in both your upper and lower
back squeezed as tightly as you
can. Spread the floor with your
feet, force your knees out, and
push your hips back until your
thighs are at least parallel to the
ground. Keep your body as
upright as you can. When you
are in the hole, drive your traps
into the bar, force your knees
out harder and stand up.
Continue on for your desired reps.
Safety Squats
Safety Squats require a Safety Squat Bar, a power rack, and a set of rack
handles to perform. The Safety Squat is an excellent exercise for many
reasons, especially for its biomechanics.
A properly executed Safety Squat minimizes shearing forces in the lower

back and knees. This makes it an ideal rehab exercise for the knee as
well. I have personally used it during my own rehab, and with many post
surgery clients once cleared by their doctors.
Typically, a High bar/Olympic style squat places a high amount of shear

on the patella tendon while the Low bar/powerlifting style places shear on
20
the lumbar region. The Safety Squat minimizes both of these. This is
because of the position of the body, the use of the handles and the
camber of the bar. You should strive to maintain a 90° angle in the ankle,
knee, and hip throughout the exercise.
The Safety Squat is also very useful because of the high degree of quad
involvement. In my opinion, it is the best exercise for the quads. Again, it
is the position of the bar, use of handles, etc. that is the reason for this.
For those who primarily use Box Squats, you will benefit greatly from
rotating these in on occasion. But remember, this is not a Box, High Bar,
or Power style squat. The Safety Squat has its own set up and technique.
I will explain.
Rack Handle Set Up:

To execute, set the pins in the power
rack to one notch below the lowest
point in your squat, usually
somewhere around your hip bones.
Make sure the safety handles are
installed as well. A good starting
point for these is just around your
navel.
How To:
With your feet about shoulder width apart and
your body in a good set up position, unrack the
bar but DO NOT STEP BACK! Keep you feet
where they are and
lean back to where your
arms are almost locked
out. This will feel
unusual at first.
Once your arms are

extended, reset your
posture: hips slightly
back, knees soft, lower back arched, chest up, all
while keeping tight. Begin the squat by sitting
straight down so that when you reach the lowest
point of the squat, a 90º angle forms in your ankle, knees, and hips. This
21
will minimize shearing forces on your lower
back. Return to the standing position to
complete the exercise. Remember, as you
do this, try to keep
your arms straight
and travel up in a
straight line.
Also, when using

the rack handles,
try not to pull on
them too much.
The handles should be used primarily for
balance, although they can be used to help you
through a sticking point to pull you up.
Box Squat
There have been countless great articles written on box squatting, so I will
not go too in-depth here. Using the SSB when
box squatting will place a much greater stimulus
on the upper back when squatting with it. This is
why it benefits you; it
forces you to use your
upper back to keep your
position correct.
How To:
I’ll reiterate a few key
points to box squatting
form. Set up for the box
squat with a tight arch in
your upper and lower back.
Begin the decent by spreading the floor and forcing the knees out. Sit
back on the box onto your hamstrings. Once on the box, relax your hip
flexors for a moment then: force your knees out, flex your hip flexors hard
as you come off the box, and move your traps into the bar as you stand
up, all in one motion. Driving your traps back and shrugging into the bar is
also very important as it will keep you from falling forwards as you come
up.
22
Holding onto the padded yoke will not only
take some of the strain off your shoulders
but also stress your back differently. This
makes the SSB ideal for those with injured
or beat up
shoulders.
Bottom Up Squats
Bottom Up Squats with the SSB are one of
the hardest forms of squatting you can do.
However, by using the Safety Squat Bar, it
makes them slightly easier and safer. This is
because the SSB automatically puts you into
the proper position at the start because of
the padded yoke, unlike conventional
barbells, which need to be repositioned
frequently between reps.
Moreover, Bottom Up
Squats are very
effective for building
starting strength due to the lack of a ‘rebound’
(stretch reflex) at the bottom as in a traditional
squat. Dr. Hatfield credits Bottom Up Squats as
being one of the essential exercises in his training
arsenal.
How To:
Set the safety pins in your power rack at the lowest
position of your squat. I would suggest starting out
the first time slightly higher than usual until you are
accustomed to the movement. Place the bar across
23
the pins and load it to the desired weight.
Get into position under the bar, and make
sure it is perfect. Insure that your back is
arched, knees behind the toes, and in line
with the feet. Once you are set, explode
into the bar and stand upright. Lower the
bar very quickly to the pins, pause and
reset, and stand up again. Complete for
the desired sets and reps.
A fast negative is recommended on these.

Don’t confuse fast with sloppy. Make sure your form is perfect as you
return the bar to the pins. You can also do these for singles and return the
bar to the uprights after each rep. This is time consuming but very
effective.
Zurcher Squats
As many of you know, the Zercher Squat is one

of the gym lifts that has the most overall
carryover to strongman events. It places a
greater load on the arms (biceps), torso, and
for many, their will to continue. The Zercher
Squat is absolutely no fun to do heavy!
The SSB makes a great Zercher Bar for two

reasons: The camber of the bar keeps the
weight closer to your centerline, minimizing
shearing forces on
the lumbar spine
but more
importantly, it’s padded! The padding on the
yoke takes a great deal of the bicep pain
away, allowing you to squat more weight for
more reps.
How To:
To perform a SSB Zercher Squat, set the bar
in a power rack about even with the upper
portion of your abs. Set the pins in the rack
about 1” below the bottom of your lowest
24
point in the squat. Wrap your arms around
the yoke and lift it out if the rack and begin
your squats. Try to keep the bar from
sliding down as you squat and keep your
upper body straight (no excessive forward
leaning). Squat technique is very similar to
a Box Squat but without the box. Sit back
and get it – that’s all! Try different stances
from shoulder width to very wide to stress
the body differently.
Front Squats
Some people love these, some people hate them. Try them out and
decide for yourself!
With a great track record, Front Squats

are called by many, the purest form of
squatting. They are a favorite of
Olympic lifters and bodybuilders
because of the quad involvement,
however many people can’t do them
because of a lack of flexibility in the
wrists and shoulders. Using the SSB
eliminates these obstacles.
How To:
Set up the power rack in the usual
way as discussed earlier and put the
SSB on the hooks with the yoke facing
you (backwards). Unrack the bar with
the yoke resting on your shoulders
backwards. This will feel very
awkward at first, but you will quickly
adapt to it.
25
Perform your
squats as
described in
the “Free
Squats”
section of
this book.
Pay attention
to the angle
of your back
and keep
your torso as
upright as
possible
throughout the entire movement.
For many this is a very uncomfortable exercise and bigger people will
have some difficulty with them. Guys with very thick necks and traps will
usually not be able to do these because the bar will slide off.
26
3
Chapter
27
SSB Good Mornings
Form and Technique
The good morning has falsely
earned a bad reputation as a
dangerous exercise for the
lower back. This couldn’t be
further from the truth. The good
morning is one of the best lower
back and posterior chain there is
when performed properly.
The good morning works the

entire posterior chain effectively
and is one of the best max effort
and assistance exercises
around.
There are many varieties of this exercise but we feel only one is truly safe.
The Arched Back Good Morning is an outstanding choice and the only
one we advocate. All forms of good mornings place some form of shear
force on your spine but it is an acceptable amount.
Some athletes perform the

round back good morning
with no trauma to their
lower back, however, I
would avoid this version
because of the dangerous
amount of shearing forces
it places on your spine.
Incorrect Back Position
The good morning is also a great tool to improve your squat and deadlift.
When done with the Safety Squat Bar, it becomes even better. The
reason for this is because, as described in the squatting section, the SSB
places a tremendous load on your upper back almost dumping your body
forward which ultimately teaches you to use your traps and rhomboids in
order to stay upright and to be able to drive through the lift.
28
Again, dumping forward is probably the number one question for
beginners when they start using the SSB. They find it awkward and
confusing, which reinforces my prior statements about using your upper
back when you perform many of these exercises. So, for all you
beginners, there is a learning curve! Just stick with it and you’ll adapt by
getting stronger and more efficient.
The following is a list of SSB variations of the good morning and all will
use the arched back technique described below.
Arched Back Good Mornings

This is a top choice for building
strength and size. It is also a
superior exercise choice for those
who wish to train their lower bodies,
but can’t squat, due to knee injuries.
However, it is NOT a substitute for
squats for those with healthy knees.
Additionally, these can be used as a

max effort lifts for 1-3 reps or as
assistance work for 3-12 reps. Don’t
be afraid to load the bar up once you
learned the technique and always do
them in a power rack
How To:
Performing an SSB Arched Back Good Morning is very similar to the
beginning portion of the box squat. To begin, set your SSB in a power
rack as if you were squatting. Your
safety pins should be just below the
lowest portion of the lift. For many, this
will be significantly higher than the
bottom of the squat until the proper form
is learned and dynamic flexibility is
developed. Therefore, your best bet is
to start a little high and then lower the
pins as needed.
Remember, you also have two possible
hand positions. One is out to the
cambered ends of the bar and the other
is on the yoke with elbows up. Refer to
the squat section for the pros and cons
of each position.
29
Unrack the bar as described the “Free Squat” section. Once the bar is
out, begin with your feet in an athletic (shoulder width stance) or slightly
wider. Before you begin moving, try and arch your back very hard by
bringing your shoulder blades and butt towards each other. This is an
exaggerated arch but it will help you quite a bit. Begin the movement by
pushing your glutes backwards without bending your knees. It is just like
staring a box squat or keystone/Romanian deadlift. Think about arching
your way backwards. Stop before you lose your arch! THIS IS
IMPORTANT! Reverse direction by spreading the floor hard and forcing
your knees out, and arching into the bar. Complete for number of reps
desired.
Good Mornings From The Safety Pins

SSB Good Mornings From
The Safety Pins make you
strong - period! They are by
many considered to be one of
the hardest lower body
exercise you can do. They
build tremendous starting
strength/’rebound’ strength
out of the hole because of the
dead stop-starting position.
There is no stretching reflex in
these. They require a
massive amount of brute
strength to finish a heavy set,
so we strongly suggest you wait until you
have built up a strong arched back good
morning with excellent form, before
attempting these.
How To:
Position the safety pins in the power rack
to your lowest point in your good morning
where you are able to lower the bar and
still maintain a tight arch before breaking
form. Rest the SSB on the pins and get
under it. Lift the bar up as described
above, as if driving out of the hole in an
arched back good morning. Lower the bar
quickly by ‘squatting’ it down. Let it rest completely on the pins and set up
for another rep. Lower reps are best for these so stick to about 5 or less.
30
Suspended Good Mornings
Chain and Straps
This exercise is a very similar to good mornings from the pins except they
are done by hanging the SSB from the rack with chains or Spud Inc.
straps. Chains are available at any home improvement center just keep in
mind that you will need to get chains that will hold at least triple the
amount of weight you will be using. Don’t skimp on these. Spud Inc.
straps are available on-line at www.totalperformancesports.com. Spud
Inc. straps keep the chains in place and prevent damage to your power
rack.
Chain/Strap Set Up:
Drape your chains, or Spud Inc. Straps, on each side of the power rack
and lock them together with a secure screw connector. Set the height as
described above, put your SSB in the chains, and set the safety pins just
beyond it.
31
How To:
These are done exactly the same as GM from the Pins, but are a little
more comfortable as the chains allow you to get into a more comfortable
position.
Seated Good Morning

I am covering the SSB Seated GM because we
receive a lot of questions on how to perform
them. Although I feel that these place a lot of
unacceptable amount of shearing forces on the
spine and do not recommend them, it is for
informational purposes only as to why they
are included.
How To:
Set your bar up so that is it
at shoulder height in the
rack when you are seated
on a bench or squat box.
Set the safety pins to just
below your lowest point in
the lift. Unrack the bar and
32
sit tall in an athletic stance. Try to push your hips back as you drop your
hips and belly towards the bench. Once you are as low as you can go, sit
straight up again by flexing your hips and arching your upper back into the
bar.
Good Morning-Squat Combo

This has to be one of the all time killer exercises. The
exercise takes two of
the most productive
lower body exercises
and brings them
together for one tough
movement!
1
2
4 The SSB Good

Morning-Squat
Combo is best
5
done as an assistance exercise because you will not
be able to handle a ton of weight. Also, they are definitely not for
beginners. You need to have mastered the free squat and arched back
good morning with the SSB, separately, before you even think of trying
these out! It is strongly recommend you limit your assistance work the first
33
time you attempt these with heavy weight as they are very taxing on the
body.
You can also use these with an empty bar as part of a dynamic warm-up.
They really prime the hips and posterior chain for a heavy workout.
How To:
As always, set up your power rack and pins as described before. Take
the bar out and assume a squatting stance. Foot width is up to you.
Begin by performing an arched back good morning and then a free squat,
that’s one rep. Continue on performing one good morning and one squat
for however many reps you have decided on. Six is a good target the first
time you try these.
34
4
Chapter
35
SSB Miscellaneous Exercises
As I’ve been saying, the SSB is a very versatile piece of equipment and so
this next category contains exercises that don’t really apply in either the
squat or good morning chapters, but nevertheless, need to be included.
I am sure many will be new to you so take your time, get your form and
technique down, and have some fun.
Overview Of Lunges
Lunges are looked at by many strength athletes as a “girls” exercise. Well
let me tell you, in my experience I have trained some girls who will put you
to shame, so listen up boys!
Lunges are one of the best lower body exercises you can do. They work
one leg at a time which helps to correct strength imbalances. The
increased dynamic flexibility in the lower body requires a tremendous
amount of balance and strength in the torso. All of this adds up to a
superior exercise, so start training like a girl!
Lunges can be done many ways: front, side, reverse, and walking. Each
way has its benefits and we recommend all forms with the SSB, except
side lunges. Side lunges are best left to dumbbells – this is for safety. It
is too easy to trip doing these normally but the added momentum of a
loaded Safety Squat Bar just increases this. Furthermore, side lunges can
also place greater shearing forces on the spine that are unacceptable with
any amount of weight that is needed to be productive to strength gains, so
leave them out with the SSB.
With that said, feel free to go crazy with the other forms of lunges listed
below in order of difficulty (easiest to hardest).
Reverse Lunge
The SSB Reverse Lunge is the easiest form of lunge to do, however, it is
suggested you master it before moving on to the more difficult ones. It is
also much more difficult to do than a standard reverse lunge done with
dumbbells so take your time to learn the form.
36
How To:
Put your SSB in the power rack and set the safety pins height as if you
were doing squats. I suggest you begin with your hands holding the
padded portion of the yoke
as you can increase the
difficulty later by holding the
cambered ends. Master it
this way first.
Assume an athletic stance

and take the bar out of the
rack. Begin by stepping
backwards and slightly to
the outside, and balance
yourself for a moment.
Your weight should be
50/50 on the mid-point of
the front foot and on the
ball of the right rear foot.
Once you are balanced,
push your hips back and
down as if squatting. As
your rear knees travels
towards the floor, stop
when your knee is about
1” from the floor, pause,
and then explode
backward driving your
weight through your lead
front heel back into the
athletic stance. Continue
for as many reps as desired.
Be sure to keep in mind that your stride backwards should be long enough
Incorrect
Back Heel
to slightly stretch the hip of the leg traveling backwards. It doesn’t matter if
you do one leg at a time or alternate legs, just make sure to do the same
37
amount of reps with each leg. Also, watch to ensure that your knees stay
in line with your foot and behind your toes, as in the squat.
Forward Lunges
Forward Lunges with the SSB are the standard lunges you will see
everyone doing with the added bonus of incorporating the Safety Squat
Bar. The use of the SSB increases the exercise difficulty tremendously
over the basic version.
Overall, the forward lunge is

more difficult for most people
than the reverse lunge. As I
said before, lunges in general
build up great strength and
can help correct strength
imbalances which are more
common than you think. But
using one leg at a time
(unilateral) is a superior way to
improve strength, balance,
and flexibility for athletes.
Since most sports are not played with your weight evenly distributed on
both legs, there is a constant movement in the body which is the exact
reason why you should incorporate unilateral work in your strength
training. Lunges are about as
good as they get when done
properly. Forget the 1980’s
way of lunging onto a box or a
step in front of you – it is very
unsafe to the patellar tendon.
Pay attention to the technique
descriptions. There is a lot
more involved than stepping
forward.
38
How To:
Set up the bar as described in the last exercise. If you have a narrow
power rack, you might want to do these outside of the rack so it doesn’t hit
the uprights. However, if you do decide to perform these outside of the
power rack, make sure you have at least two competent spotters!
Hold the bar by the padded

yoke and get in an athletic
stance. Step forward with
one leg, making sure your
stride is long enough so
that you feel a slight stretch
in the hip of your back leg.
Step just slightly to the
outside of your stance and
land softly – heel then toe.
This is very important. By
touching the heel softly
then the toe, it allows your
posterior chain to absorb
the forces and assist in keeping your knee behind your toe, minimizing
shear on your patella. Remember you can’t eliminate shear, but you can
minimize it!
Once you are balanced, push your hips back and down as if squatting,
your rear heel will turn out slightly (naturally). This is good. Descend until
your rear knee is about 1” from the floor. Do not allow your rear knee to
slam into the floor. Drive your weight in the front heel and explode back
into the athletic stance. Continue on for desired reps and use the same
amount of reps with both legs.
Walking Lunge
The walking lunge is one of the
best overall exercises to
strengthen the legs, hips, and
torso and by doing them with the
SSB, it adds an even greater
load onto the torso and upper
back and when done heavy and
for high reps/distances, it will
kick your ass!
39
The SSB Walking Lunge will
make you stronger, increase
your conditioning, improve
dynamic flexibility, your
balance, and more. This truly is
one of the few ‘wonder’
exercises that produces
unbelievable gains - if you are
man enough to train at it hard!
Before starting, make sure your

area is clear of obstructions. I
would also suggest doing these
with the empty bar the first time
you try them to get used to the
movement. In the beginning,
try doing these for distance, 100
feet is a good start. Once you
have gotten the hang of it, load
the bar up and try for 200’ or
more. And one more thing,
USE COLLARS!
Spotters are absolutely needed with these especially at the end to help
remove the bar from your back!
How To:
To perform this exercise, step out
of the rack with the bar on your
shoulders as if doing a squat.
Step forward into a lunge,
making sure your knee is behind
your toe on the lead leg.
Explode up from the lunge
position and step forward moving
into the next lunge.
Take as long of a stride forward

as you can and step up with your
weight on your heel. Doing these two things along with keeping the knee
behind the toes and in-line with the feet will minimize shear forces on your
40
patella tendon. Moreover, see if you
can go from one lunge position to
the next without stopping for the
desired number of reps.
Calf Raise
The SSB Calf Raise makes an excellent choice for
working the calves, especially if you don’t have a
calf machine. Standing calf raises are often
neglected by those who train at home, but can
easily be done safely and with a good amount of
weight with the Safety Squat Bar and a power
rack. I strongly advise against doing these without
a power rack.
You will also need to

build a calf block out of
wood or use some 45lb.
plates to stand on.
How To:
Set up your safety pins
in the rack at about
shoulder height and
rest the SSB on the
pins. Stand on the calf
block, or plates with
the balls of your feet, touching your heels to the
floor. Stand straight up, lifting the bar off the pins.
Once you are balanced, raise your heels as high
as you can, pause, and return your heels to the
floor. These can be done with a straight, unlocked
leg or slightly bent knee.
41
Zercher Walks
SSB Zercher Walks are done very
similarly to the Zercher squat, but with
the exception of squatting.
How To:
Lift the bar as if you were going to do a
Zercher Squat and walk with it for a
predetermined distance. A pair of
squat stands are best are best for this
but a power
rack can be
used. Try
to use a
weight you
can walk
with for 50-
100 feet.
You’ll also
need a
fairly large
area for
you to do
these as
turns are usually required, unless you
have 2 squat stands or are doing these
on a soft surface.
I would also advise against dropping the

bar on the ground when done. Instead,
walk, turn, and return it to the racks.
Your turns should be slow and precise
as this exercise really stresses the torso
strength at the height of the turn. It also
strengthens the ankles much like in the
Farmers Walk.
42
Yoke Walks
The SSB Yoke Walk is a great substitute for those who don’t have a yoke
but it does differ from a regular yoke as the weight lever is much higher.
You won’t be able to go as heavy on these as you would on a yoke, but it
really won’t matter. Remember, this isn’t a replacement for the yoke, it is
assistance work, and one of the best substitute exercises if you don’t own
your own yoke.
The SSB Yoke Walk, like all SSB

exercises, hits the traps and upper
back like a sledge hammer. But, one
thing we have found when training
with the yoke, is that heavy weights
find your weaknesses fast and it’s
usually in the abs/torso region. You’ll
see people start squirming and
wiggling on these pretty quickly when
the yoke is loaded up.
That makes the Yoke Walk a perfect assistance exercise or a great

dynamic exercise.
How To:
Lift the SSB out of a squat stand or power rack and stand upright. You
can put your hands on the cambered ends, which is a little easier than
holding the pads since holding the pads requires much more
concentration to keep your torso stable. When you are set and tight,
begin walking with short strides. Once you become accustomed to the
movement, slightly increase your stride length and speed. Keep your
torso straight and your hips down as you walk.
Try to build up to 200-300 feet with a weight that is challenging for you.
The Yoke Walk builds ankle, knee, and calf strength as well as abs, lower
back, and upper back strength.
Siff Squats
The SSB Siff Squat is a killer squat variation that works your balance and
calves tremendously. It is not a primary exercise for many strength
athletes but is an excellent choice as assistance work. Be careful the first
time you try them they are much harder than they sound.
43
How To:
Set your Safety Squat Bar
in the power rack as if
doing squats, as previously
described. Take the bar
out of the rack and assume
your squat stance. Rise up
on the balls of your feet as
if doing a calf raise and
while holding the calf raise,
descend into a squat and
stand upright. Stay on the
balls of your feet during the
entire set if possible.
You might need to

lower your heels
between reps until you
are accustomed to
these. Holding onto
the power rack
handles or on the rack
uprights is also
acceptable as you
learn the movement.
Try to become
proficient at these so
you can do them
without holding the
rack or handles. I would also advise starting these with your hands on the
pads of the SSB.
44
JM Press
The SSB JM Press is usually done with a standard barbell and is one of
the best tricep exercises and bench press assistance exercises around.
The problem is that doing them with a barbell causes elbow pain to many
people however, we have found that using the SSB alleviates the elbow
pain in most people.
How To:
Place the SSB on a flat bench press or in a power rack with the yoke
backwards. Make sure you have at least two spotters or the safety pins
set appropriately. Never bench press alone outside of a power rack!
Lie on the bench and grip

the bar with a shoulder
width grip. Bring the bar
out as if bench pressing
and lower the bar until the
ends of the yoke touch your
chest. Now lower the bar
towards your face as if
doing a “skull crusher” or
French press. Extend your
triceps until the bar is back
up with the yoke still
touching your chest and
then press it to lockout.
Take you time to learn this

movement. It sounds
complicated but it really
isn’t once you do it a few
times. Huge weights can
be handled here and your
pressing strength will
increase dramatically by
adding these in.
It also might help to put a

towel on your chest where
the SSB yoke makes contact.
Heavy weights make this
painful to some people.
45
Shrugs
My friend Jim Wendler of
www.elitefts.com, and a 1,000lb. squatter,
swears by these. If they are good enough
for someone who squats a grand, they
are good enough for me.
Safety Squat Bar Shrugs hit the upper

back hard because of the amount of
weight you can use. Your grip is not a
factor here so load it up!
How To:
Set up your SSB on the safety pins at
about the same height as the lowest
position of the bar in a quarter squat.
Stand under the bar and drive it to
lockout with your hips and legs. Once
you are steady and standing upright,
shrug your traps as high as possible,
driving your shoulders up as high as
you can.
Try not to use your hips to explode into

these – it is an upper back exercise so
use a weight you can do with your
upper back. The SSB Shrug is not the
world’s most comfortable exercise,
but it is very safe and effective. Your
squat and deadlift will thank you for
these.
46
C
Conclusion
47
Conclusion
As I’ve said, the Safety Squat Bar is one of the most misunderstood and
underused pieces of equipment in any gym that has one. They are for
more than squatting. The Safety Squat Bar is one of the best strength
training tools you have available.
Sure, many people balk at the cost of one, but it is an investment that is
more than worth the cost.
Believe it or not, the very first piece of specialty equipment that we

purchased here at Total Performance Sports, obviously after basic
weights and a rack, was an SSB. That was in 1999. After years of heavy,
daily use and abuse, we still have that same one.
So, which one to you buy? That’s up to you. Your best bet is to start with
a standard SSB and as your budget increases, go out and get some
specialized ones.
Just remember this: If you have a weakness in your body, the SSB and its
variations will find it; if you train with it, they will eliminate it and after all,
that is the goal of strength training isn’t’ it?
Over the years, we’ve even added a few more Safety Squat Bars to our
collection. I can’t begin to tell you how many barbells we have bent and
broken since then, but I can tell you we still have that first Safety Squat
Bar and it’s still in good condition. I’m sure we will still have it in another 7
years from now!
Bottom Line: If it holds up in my gym, it will hold up in yours!
Now go get under the damn thing and get strong.
- Murph

48
Training Template - 1
SSB Beginners Training Template
Warm up throughly before attempting your workout.
Sets and reps are working sets only.
Beginners start out with 3 days per week.
Weeks 1, 2, 3
Day 1
Exercise, Sets x Reps
SSB Squat, 5x5
Incline DB Bench, 4x6-8
Keystone Deadlift, 4x6-8
Pull-ups, 4x maximum number
Plank, 4x maximum time
Sit-ups, 2-4, 12-15
Day 2
Overhead Press, 4x6
Step-ups, 4x8
Barbell Row, 4x8
GluteHam Raise, 4-5x8
Russian Twists, 4x15-20
Day 3
SSB Arched Back Good Mornings, 5x5
DB Floor Press, 4x8
Back Raise, 4x8
Side Lunge, 3x6-8
Barbell Shrugs, 3x8
Crunches, 3x15-20
49
Weeks 4, 5, 6
Day 1
Zercher Squat, 4x8
Close Grip Bench Press, 4x8
Back Raise, 4x8
Side Bends, 4x6-8
Day 2
DB Overhead Press, 4x6
Keystone Deadlift, 4x6-8
Fat Guy Pull-ups, 3x maximum number
SSB Lunges, 3x6-8
Sit-ups with weight, 3x12-15
Day 3
Front Squat, 4x6-8
SSB Shrugs, 4x6-8
Blast Strap Push-ups, 4x maximum number
GluteHam Raise, 4x8-10
Weeks 7
Eat and rest!
50
SSB Strongman Prep Training Template
Sets and reps are working sets only.
Start out with 4 days per week.
6 week cycle.
Weeks 1, 2, 3
Day 1
SSB Chain Suspended Good Mornings, 1 rep max
SSB Yoke Walkls, 5x100 feet
Back Raise, 4-5x8-12
Sit-ups with weight, 4-5x12-15
Day 2
High Pull, 5x5
Overhead Press, 4-6x8
Tire Flip, 4x100 feet
Towel Pull-ups, 4x maximum number
Side Bends, 4-5x8-10
Day 3
SSB Low Box Squat, 4x6-8
Farmer’s Walk, 4x100 feet
BB Rows, 3x8
BB Shrug, 4x8
51
Day 4
Incline BB Press, 4x6-8
DB Snatches, 5x3
Hammer Curl, 3x6-8
SSB Calf Raise, 3x12-15
Weeks4, 5, 6
Day 1
Deadlift, 3 rep max
SSB Zercher Walk, 5x100 feet
Glute/Ham Raise with weight, 4x8
Hanging Leg Raise, 4xmaximum number
Day 2
Clean & Jerk, 6x4
Tire Flip/Sled Drag, 4x100 feet, each
DB Floor Press, 3x8
Towel Pull-ups, 4x maximum number
Day 3
SSB Box Squat, 4x6-8
Sandbag Carry, 5x100 feet
High Incline Bench, 4x8
Keystone Deadlift, 4x8
Sit-ups, 3x20-25
52
Day 4
Blast Strap Push-ups, 4x maximum number
Fat Guy Pull-ups, 4x maximum number
Walking SSB Lunges, 3x10 each
Side Bends, 4x10
53
SSB Squat Only Template
Problem: “I’m strong at the top but get stapled in the hole.”
Solution: Template to help you increase your squat training.
This is a squat workout only! Use this template along with your usual
upper body training routine.
Keep sets and reps exactly as listed and perform in the exact order that is
written here!
Do this workout first in the week.
This template assumes that you only have access to a squat rack, SSB,
and barbells. Therefore no speciality exercises (Glute/Ham, Reverse
Hypers, etc.) are listed in this template
Weeks 1 - 10
Week 1
SSB High Box Squat, 3 rep max, use a box 3” above parallel
SSB Arched Back Good Mornings, 3-5x3
Step-ups, 3x6-8
Back Raise, 3x8-12
Week 2
SSB High Box Squat, 3 rep max, use a box 1” above parallel
Step-ups, 3x6-8
Back Raise, 3x8-12
54
Week 3
SSB Box Squat, 3 rep max, use a box at parallel
SSB Arched Back Good Mornings, 3x5
Back Raise with weight, 4x6-8
Week 4
SSB Box Squat, 3 rep max, use a box at 1” below parallel
Keystone Deadlift, 3-5x3-5
Step-ups, 3x8-10
Back Raise, 3-4x10-12
Week 5
SSB High Box Squat, 2 rep max, us a box 1” above parallel
Step-ups, 3x6-8
Back Raise, 3x8-12
Week 6
Step-ups, 3x6-8
Back Raise, 3x8-12
Week 7
55
Week 8
Week 9
Take this week off/ Rest
Week 10
Enjoy a HUGE new P.R. on your squat!

Plus, you are now strong as an ox in the hole!
56
SSB Sample Squat Only Squat Template
This is a squat workout only! Use this template along with your usual
upper body training routine.
Keep sets and reps exactly as listed and perform in the exact order that is
written here!
You will need a low box that will put you at 1” below parallel when
squatting.
7 Week cycle.
Weeks 1 - 7
Week 1
SSB Box Squat, use a box 1” below parallel
1x5, warm up
1x5, add 10% of warm up weight
1 x 12 reps-use a weight that allows the 12th rep to be very difficult
Week 2
1x5, warm up
1 x 15 reps-use 5% more than last week’s top set
57
Week 3
1x5, warm up
Week 4
Begin Week 1 again. Start with last week’s top weight.
1x5, warm up
Week 5
1x5, warm up
Week 6
1x5, warm up
Week 7
Eat and Rest!
58
SPORTS SPECIFIC CONDITIONING ° POWERLIFTING ° STRONGMAN
LICKBOXING/BOXING ° PERSONAL TRAINING ° GROUP CLASSES
Approved Vendors For

SSB Training Products
TotalPerformanceSports.com
Spud, Inc. Rack Savers
EliteFTS.com
Regular SSB
Extended Yoke SSB
Jump Stretch Bands
Chains
DrSquat.com
Regular SSB
Super SSB
Monster Bar
5 Ways To Put The Best

Strength & Conditioning Advice
To Work For You!
1. Visit TotalPerformanceSports.com
Our web site has many related topics and products including various training articles by C.J.
Murphy and other top industry talent. Check out or selection of training equipment, books, DVD’s,
seminar schedules and much, much more! www.TotalPerformanceSports.com
2. Call to set up a One-on-One Training/ Nutrition Consultation

with C.J. Murphy!
Want to stop wasting your time with bad training advice? Then why not contact us for a one-on-
one session with C.J. Murphy. He’s helped hundreds of athletes like you get the results they want
in half the time. Can’t get to our facility? No problem! We can help you with your training and
nutrition programs over the phone! Call 617-387-5998 to set up your appointment today!
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Receive our informative monthly newsletter filled with great training articles, current industry
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4. Attend A Total Performance Sports Seminar

Attend one or all of our many seminars at Total Performance Sports! Each seminar brings in the best
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The Complete Guide To Using Safety Squat Bar

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The Complete Guide To Using Safety Squat Bar

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The Complete Guide

By C.J. Murphy M.F.S.

By C.J. Murphy M.F.S.

Copyright © 2006 by C.J. Murphy

All rights reserved. No portion of this manual may be used, reproduced or

For information contact:

Copyright © 2006 by C.J. Murphy

C.J. Murphy is the owner and head instructor of Total Performance

Murphy has over 17 years experience training clients and athletes in

He is a licensed boxing coach with U.S.A. Boxing (Level 2), holds

A competitive Strongman athlete and

He has been featured in The Boston

Dr. Fred Hatfield, a.k.a. Dr. Squat, didn’t

Dr. Squat began using it in his training in his

Additionally, Louie Simmons of Westside Barbell in Columbus, Ohio has

The SSB is very unique. It is a very thick barbell

For example, using the SSB for a squat will place a

Safety Squat Bar Exercises

So, to accommodate for these varying

The Metal Ends

SSB and photo courtesy of EliteFTS.com

Super Safety Squat Bar

The second design

The Cambered Squat Bar is used successfully by Louie Simmon’s

Holding The Pads

And, because of the cambered

Since a weak upper back is the

The increased upper back

Holding The Ends Of The Bar

up and engage your back by

Spreading The Floor

Force Your Knees Out

Whenever possible, always squat in a power

If no rack is available, 3 spotters are needed

A properly executed Safety Squat minimizes shearing forces in the lower

Typically, a High bar/Olympic style squat places a high amount of shear

Rack Handle Set Up:

Once your arms are

Also, when using

A fast negative is recommended on these.

As many of you know, the Zercher Squat is one

The SSB makes a great Zercher Bar for two

With a great track record, Front Squats

The good morning works the

Some athletes perform the

Arched Back Good Mornings

Additionally, these can be used as a

Good Mornings From The Safety Pins

Chain/Strap Set Up:

Seated Good Morning

Good Morning-Squat Combo

4 The SSB Good

Assume an athletic stance

Overall, the forward lunge is

Hold the bar by the padded

Before starting, make sure your

Take as long of a stride forward

You will also need to

I would also advise against dropping the

The SSB Yoke Walk, like all SSB

That makes the Yoke Walk a perfect assistance exercise or a great

You might need to

Lie on the bench and grip