Introducing new training stimuli and effects is critical to the training process. To avoid accommodation, one must consistently execute different tasks. When utilizing the Conjugate Method, we have many ways to avoid accommodation, one of which is the use of specialty barbells.

Many associate specialty bars with Conjugate Method training and Westside Barbell. Over the years, we have perfected the approach to consistently rotating specialty bars and exercises within a training plan while remaining competent in sport-related movements and skills. 

The safety squat bar is one of Westside Barbell's most commonly used specialty bars. This specialty barbell is primarily used to target the lower body anterior chain during squat movements but can also be used to perform other exercises. Depending on the exercise selection and programming, this barbell can accomplish different training goals. 

Below, we will cover a few advanced SSB exercises to help keep progress going once an athlete has mastered the standard SSB squat. 

Safety Squat Bar Low Box Squat

The SSB low box squat is one of the best ways for athletes to challenge the lower body anterior chain. To set this exercise up, we want our box height to be 2-4" lower than standard, depending on the athlete. The goal is simple: increase the range of motion within reason to increase the amount of work the quadriceps and hip flexors have to accomplish. 

The key to executing the SSB low box squat is eccentric control. We want to descend at a controlled pace, make contact with the box, achieve static and relaxed-overcome-by-dynamic positions, and exit the box as aggressively as possible. 

This exercise is often used as a main exercise but could also be utilized as a primary accessory exercise. We frequently work up to a top set single when programmed as a max effort exercise. We can also work up to a top set of three reps and achieve optimal intensity to improve absolute strength. 

When performed as an accessory exercise, we will often perform 3-4 sets of 3-5 or 5-8 repetitions. This movement is an excellent accessory exercise option for athletes with lower body anterior chain weakness. 

Safety Squat Bar Good Morning with Bands

Conjugate Method lower body training features a considerable amount of good morning training. At Westside, we execute standard good mornings, bow bar good mornings, cambered bar good mornings, and safety squat bar good mornings. These exercises help target the posterior chain, with each barbell providing a slightly different stimulus. 

The safety squat bar places tremendous demand on the mid and upper back, helping to improve athletes' ability to maintain neutral spine positioning with movements such as the squat and deadlift. Due to the SSB padding and positioning, the barbell is carried in an exaggerated high bar position, forcing athletes to utilize the mid and upper back muscles to maintain posture.

The standard SSB good morning is a tough exercise. However, once athletes become competent and strong with the standard exercise, we must introduce an advanced movement. This is where SSB good mornings versus forward pulling bands enter the equation. 

The idea here is simple: the bands increase the demand placed on the muscles responsible for supporting the thoracic and cervical spine, helping to bring about further positive training adaptations for advanced-level athletes. However, coaches and athletes must pick the proper band tension. For most, forward-pulling mini or monster minibands will be appropriate. 

When performed as a max effort exercise, we typically work up to a top set of three repetitions. Often, athletes are advised to leave a set in the tank to ensure they are not at risk of injury. Despite how strong an athlete may be, coaches must remember that the demands the bands introduce can quickly overwhelm an athlete. 

This movement is also a primary accessory exercise option. If an athlete is dealing with a weak upper or mid back, or a weak trunk, 3-4 sets of 5-8 or 8-10 reps of SSB good mornings versus bands a few times a month will help fix the issue. Additionally, if an athlete has problems maintaining posture during a squat, this exercise can help improve their ability to brace the trunk and keep optimal posture. 

The key to success with this exercise is training weight selection. Never get greedy. 

Safety Squat Bar Anderson Squat 

Developing reactive strength in the squat is essential for any athlete, especially strength athletes. The Anderson Squat is an exercise that greatly emphasizes the development of reactive strength and helps build trunk strength to improve squat posture. We recommend this exercise if an athlete constantly fails squats during the eccentric/concentric transition. 

The Anderson Squat is a concentric-only squat performed off of pins inside a squat rack. Add the SSB, and now we have a bias towards the anterior chain while also increasing the demand placed on the back and trunk to maintain optimal squat posture throughout the range of motion.

When setting this exercise up, we want the pins to place the athlete in a starting position similar to competition-legal squat depth. This will allow us to train within competition-relevant ranges of motion, targeting the muscles most responsible for force production during the concentric phase of the squat. 

When performed as a max effort exercise, we typically work up to a top set single. However, as with many of our main exercises, we can work up to a top set of three and still achieve a worthwhile adaptation in absolute strength. What is good about Anderson Squats is that no matter the rep count, the worst thing that happens is the barbell returns to the pins. 

This exercise can also be used as a primary accessory movement. In this case, we recommended 3-5 sets of 3-5 or 5-8 repetitions. As mentioned above, if an athlete struggles during the initiation of the eccentric phase in the squat, this exercise is a no-brainer. 

Always Moving Forward

As athletes adapt to the current training stimulus, specialty barbells and exercises become necessary to continue making progress. Variation is the key to avoiding accommodation, so long as the variation still achieves optimal training outcomes and training goals. 

The exercises mentioned in this article are easy ways to advance training with the safety squat bar. Although these movements are somewhat difficult in execution, they are certainly achievable by advanced-level athletes. Each exercise will work as described if the training weight is appropriately selected. 

For many years, Westside Barbell received criticism for using specialty barbells and exercises. Now, coaches realize the need for consistent exercise variation to keep training productive. Louie was always thirty years ahead of the curve, with the history to prove it. 

As a coach or athlete, never become so closed-minded with your training that you refuse to use specialty barbells or exercises. While mastering the squat, bench press, and deadlift should be a priority, at some point, athletes need a change in training effect to bring about further positive training outcomes. This is true for any athlete, regardless of ability or genetics. 

Will nearly any stimulus work for a beginner? Of course. However, once athletes are 1-2 years into training, there certainly becomes a need for special exercises and specialty barbells. 

For more information about the Conjugate Method, specialty barbells, and special exercises, check out the WSBB blog.