Look Ma, No Hands!

The Hatfield squat moves the hands from the bar to the rack, so that the arms can be used in the movement. Requires the Safety Squat Bar (SSB) instead of a regular barbell, so it can be balanced hands-free.

I got this SSB soon after starting barbell squats as just getting the bar into position on my back was really uncomfortable for my shoulders and elbow tendons. With the hand grips in front, no such issues with the SSB.  I've much better mobility these days so primarily use a straight barbell, but it's good to mix things up from time to time.

I squat 3 times a week (which day is leg day? everyday is leg day!) and I've started trying out these Hatfield squats over the last few weeks for a higher volume (more reps)/lower intensity (less weight) variation to my main squat. It's been eye-opening. The barbell squat can be tricky, and I've struggled forever with mobility and balance issues. With this guy, you can just grunt through it without much thought - being able to use your arms helps both with balance and getting a bit more power into the equation.

This set was 127kg (20st/278lbs) for 8 reps. That weight resonates with me when I first do it on a movement, as that was my bodyweight at my heaviest. Thrills me thinking that instead of breaking a sweat tying my shoe laces, getting out of breath going up stairs, or making all kinds of moans and groans getting out of a chair, I can throw the old-me on my back and take him for a bit of ride for some fairly easy reps.

So, which squat is the best squat? All depends on your goals, but I think in general, people in all walks of life should squat more. Be that with your bodyweight, dumbbells, kettlebells, barbells or the SSB like here - it's not known as the "King of Exercises" without good reason!