Seated Safety Squat Bar Good Morning: A Complete Guide to Mastering This Deadlift Accessory

The seated safety squat bar good morning with forward band resistance is a powerful accessory exercise designed to enhance your deadlift performance by targeting crucial muscle groups and improving positional strength. This comprehensive guide will break down everything you need to know about implementing this exercise effectively in your training program.

Watch the video below on how to maximize this exercise.

Equipment Needed

To perform this exercise properly, you’ll need:

• A safety squat bar (SSB)
• A box squat box or adjustable platform
• Resistance bands
• A power rack or monolift
• Weight plates (optional for additional resistance)
• Anchor points for bands (dumbbells or band pegs)

Exercise Benefits and Target Muscles

This specialized movement primarily targets:

• Erector spinae muscles
• Mid-back muscles
• Lower back muscles
• Hip extensors (secondary focus)

The unique combination of seated positioning and forward band tension creates constant resistance that reinforces proper deadlift positioning and develops static strength in critical areas.

Proper Setup and Execution

Setting up the exercise correctly is crucial for maximum benefit:

1. Position your bands at the front of your rack, anchored securely to either dumbbells or band pegs
2. Place the bands around the sleeve of the safety squat bar
3. Set your box height to achieve approximately 90 degrees of hip flexion (or slightly higher to match your deadlift start position)
4. Choose your stance based on your deadlift style:
   • Moderate stance for general training
   • Narrow stance for conventional deadlift
   • Wide stance for sumo deadlift

Execution Steps:

1. Unrack the bar and walk back to the box
2. Sit down while maintaining proper back position
3. Take a deep breath and brace your core
4. Lower your torso forward against the band tension
5. Drive back up while maintaining positional strength
6. Repeat for prescribed repetitions
7. Stand and re-rack the bar

Programming Recommendations

As a supplemental or tertiary exercise, here’s how to program it effectively:

• Sets: 2-3 sets
• Repetitions: 6-10 reps per set
• Band Selection:
  • Men: Mini or Monster bands for stronger lifters
  • Women: Micro-mini bands
• Weight Considerations: Remember that the safety squat bar typically weighs 65 pounds, and combined with band tension, the total resistance can be significant

Important Training Notes

1. Keep this exercise as a supplemental movement after your main work
2. Focus on maintaining position rather than maximal weight
3. If form breaks down significantly during the movement, reduce the weight or band tension
4. The exercise can be used on both deadlift and squat days
5. Think of this as a “chair deadlift” accessory movement

Common Mistakes to Avoid

• Going too heavy too soon
• Losing back position during the descent
• Setting box height too low (below 90 degrees)
• Using excessive band tension before mastering form
• Training this movement before main lifts

When to Implement

This exercise works best when programmed:

• After main deadlift or squat work
• As part of your accessory movement strategy
• During periods focused on building deadlift strength
• When working to improve positional strength in the pull

Remember that this exercise can be quite demanding on your back muscles, so proper recovery and programming are essential for optimal results.

By incorporating the seated safety squat bar good morning with forward band resistance into your training program, you’ll develop the specific strength and positional awareness necessary for a stronger deadlift. Focus on quality repetitions and proper form to maximize the benefits of this valuable accessory exercise.