SquatBBRackPlates
Squat performed with a specialty cambered bar with padded yoke and front handles. Removes shoulder external-rotation demand, shifts torso to a more upright position, and increases core/upper-back demand.
Demo: Alan Thrall
Sets
4
Reps
5-8
Rest
2:30
Contraindications
Camber increases anterior lean demand on the core and low back — approach cautiously with existing low back issues; not a true equivalent to standard barbell squat mechanics.Setup
Rest the SSB yoke on the traps/upper back, grip the front handles lightly. Feet as in a normal back squat stance.
Execution
- 1Unrack keeping the torso upright against the forward-pulling camber
- 2Break at the hips and knees together
- 3Descend to full depth resisting the bar's forward pull
- 4Drive up through mid-foot
- 5Stand to lockout maintaining upright torso
Key cues
- Fight the forward lean the whole rep
- Keep elbows down, don't pull on the handles
- Brace the core hard against the camber
- Chest up throughout
- Drive the floor away evenly
Common faults
- Excessive forward lean from fighting the camber poorly
- Yanking on the front handles instead of bracing the trunk
- Knee valgus under the unfamiliar bar feel
- Neglecting core bracing, causing torso collapse
- Setting the yoke too high on the neck
Tweaks
- Use for lifters with shoulder mobility limitations
- Try SSB box squats for combined benefit
- Add a forward lean-in variation to bias posterior chain
Regressions
Progressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Core, Upper Back, Erector Spinae
Notes
Popular with lifters who have shoulder issues preventing traditional back rack positions, and for strongman/powerlifting hybrid athletes.
Sources
Attribution: Alan Thrall / Untamed Strength