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12 Week Strength: Alternative Squat / Specialty Bar

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  • 12 Week Strength: Alternative Squat / Specialty Bar

    So I'm on week 3 of the 12-week strength program, but I think low-bar squatting 3x/week is starting to give me some shoulder issues. My previous training history has been SS (I had some shoulder issues when I was squatting 3x/week then as well), followed by the bridge (no shoulder issues), then the hypertrophy program (no shoulder issues). I don't plan on competing any time soon, but I am shooting for my first meet sometime in the fall.

    Not sure what/where the pain is exactly, but I feel it immediately after squatting especially if I flex my arms. The pain kind of goes from my elbow, to my bicep, up to the lateral head of my shoulder, and partially in my triceps maybe; the pain feels like it's "deep inside" my arm if that makes any sense. I can also feel it affecting my bench press when I lower the bar to my chest. It's not BAD, but it's getting a little worse. Maybe it is biceps tendonitis, I don't know...

    BUT regardless of what it is, I'm trying to decide the best way to move forward and try to reduce it. I'd like to know the best way to modify the supplemental squats.I'm not really knowledgeable on how/when to program specialty bars or alternative squat styles.

    My question is 3 parts:
    1. Should I change the type of bar for the supplemental lifts? I have access to a buffalo, cambered, and SSB.
    2. Should I not worry about the bar, and just try to squat high bar on the supplemental days?
    3. Is there a certain squat style and/or bar that is better (or preferable) to use with tempo squats vs beltless squats? Does any of this really matter?
    Thanks!

  • #2
    E,

    1) I would do SSB
    2) See above.
    3) I think SSB works well in this scenario for nearly any application, though if you were close to an important meet I could make a case for the buffalo bar given its increased specificity.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Hi, Jordan,
      Do you have any preferences for the SSB? Have been looking at specialty bars - thought the Kabuki SSB (the transformer) was interesting with it's multiple camber-settings, but get concerned when manufacturers try to be all things to all people. Any recommendations?

      Thanks - Mike

      https://store.kabukistrength.net/col...ransformer-bar

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      • #4
        Originally posted by mikey-likes-it View Post
        Hi, Jordan,
        Do you have any preferences for the SSB? Have been looking at specialty bars - thought the Kabuki SSB (the transformer) was interesting with it's multiple camber-settings, but get concerned when manufacturers try to be all things to all people. Any recommendations?

        Thanks - Mike

        https://store.kabukistrength.net/col...ransformer-bar
        We just got one of these, but I haven't used it yet. I haven't found a SSB I love yet- only ones that are less bad than others. I currently think the Rogue SSB is pretty good.
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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        • mikey-likes-it
          mikey-likes-it commented
          Editing a comment
          Thanks! Jordan - I really look forward to hearing/reading what you think of the Kabuki SSB

          Certainly appreciate all the incredibly excellent content BBM provides and look forward to when there's a seminar in So Cal

          Best - Mike
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