Whether or not it is a high-bar squat or low-bar squat depends on the Depending on your goals, this may or may not be a good thing. This is something I see get over corrected way too much by amateur internet “coaches”. by Matt Molloy | Aug 7, 2020 | Strength Training. Conversely, if the bar is behind the foot, then you might feel like you’re falling backward. Regardless of your bar position, the goal remains the same: keep the bar over the midline of the foot. Because the load will be evenly distributed over your base of support. Felt so much better & stronger in that position. While high bar and low bar are very similar they are not the same. Over time, if you wanted to experiment with a lower bar position to increase max strength, you could schedule a block of training where you tried it out. So yes, the low bar squat has more potential for increasing maximal load in that specific movement. - Low – the bar is placed 4-6 cm lower, on the level of the rear deltoid and shoulder joint center. Hands are typically held wider to accommodate the low bar position. I'm a graduate the University of Pittsburgh with a major in Exercise Science. At the end of this article, I give you a quick framework that lets you decide where you should put the bar when squatting. The second issue is someone who takes the “low” in low bar way too seriously and brings the bar WAY down on their back. Low bar squats = focused on glutes/erectors. Things to Remember for a Low Bar Squat Lifting the barbell our of the rack the right way is the first step to a successful squat. What this means is that a high bar squat position will require you to use a lot more quad strength to stand up with the weight out of the bottom. I’ve found there are a few culprits that can make low bar feel awful compared to how it should, and the good news? High bar: The torso position of the high-bar squat is more upright, like the front squat, with the knees pushing forward while the hips sit straight down. With the high bar position low bar squat, because you have the forward lean of the low bar but the bar position of a high bar, the bar doesn’t end up having much to hold on to and you run the risk of it rolling forwards on you. I think a lot of people when they are first introduced to low bar it’s in the context that “if you do this movement your squat is going to be stronger than your high bar squat.”. Let’s investigate these concepts further, and understand some basic biomechanics so you can be sure you’re placing the bar in the correct position. If the only variation you do is the low-bar squat, this may be your simplest, most powerful solution. The issue with the person who takes the low bar a little too far is on the same line just it’s the opposite problem. - High – the bar is placed on the trapezius muscles. The worst situation is when you have to tip toe up just to get the bar on and off.Next, we need to position the barbell correctly on the back. Due to different limb lengths it can look like some individuals are leaning way more than others. Back Squats: High Bar vs. Low Bar Position. A high bar squat will sit on the upper trap muscles, somewhere above the rear deltoid. Get access to our free 6 week general strength program used by more than 500 athletes! A low bar squat requires an athlete to have a more horizontal position in regards to their torso, which produces a more acute hip angle so that the hamstrings will be under tension at the bottom of the squat. Make note of where the bar sits in relation to your feet. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This is when you actually have the right bar position but you’re still using a high bar torso angle. Don’t ignore this feedback. Depending on how much forward lean you have with your torso, the bar position might be higher or lower on your back. Get frustrated and give up the very first session you low bar because you didn’t get the satisfaction of an immediate PR? This should be a good 3-4” lower than for high bar squats. When you have a greater forward knee bend, it will shift the load demands from your glutes and hips to your quads. Just remember, if you’re high bar squatting, you’re more upright. Why? Essentially, the high bar squat will transfer more to their sport. To top it all off they ended up moving less weight than they are able to with their high bar. No other single exercise will lead to greater overall leg hypertrophy (muscle growth) than the low bar squat. The bottom line, is that a low bar placement in the squat exercise forces the lifter to lean further forward and shifts the emphasis to hip muscles, making them work much harder during the lift than if the bar is placed high on the back (such as in a traditional bodybuilder’s squat). A lot of times you’ll hear people cue high-bar squat placement by saying, “Use your traps to create a shelf for the bar.”The low-bar squat places the bar further down on the back across the spine of the scapula. The Landmine Squat takes the barbell off your torso and puts it out in front of your … If the bar is too low on your back it again doesn’t really have much to rest on so your arms end up taking the brunt of the weight. Compared to high bar squats, this variation is usually done with a wider stance. I'm wondering now if my bicep tendonitis was caused by my squatting rather than the pull-ups which is what I was blaming it on. Check out this article! When you stand with the bar on your back, draw a straight line down to your feet. For some people, this might be a ‘higher’ position. The low bar squat is often seen as the dominant squat for power lifting. With low bar squats, the bar rests on your upper back and roughly level with your posterior deltoids. I’m a local guy (North Penn) and athletics has dominated my life. Here’s a general framework to understand where you should put the bar when squatting: If you can’t hold onto the barbell when low bar squatting, check out my 7 tips. A high bar squat is similar to a safety bar squat. Torso Position. A low bar squat will sit somewhere between the middle and top of the rear delt. Just like the high-bar back squat and front squat, the bar should be set at around chest height. Don’t worry about it. Squatting with a low bar bar placement and a high bar torso angle can lead to a lot of the same problems as someone who low bar squats with the bar way too low on their back. Everyone see’s a low bar squat and immediately assumes the person is doing a “good morning” squat. After reading your raw squat series, I went to low bar, wider grip and just holding the bar. High bar squats = focused on quad strength. Learn 13 principles that create more effective powerlifting technique. As its name suggests, this squat variation requires lifters to place the bar lower on the back, shifting the load to the posterior chain. Make sure you are putting the bar on the right spot on your back. The last mistake isn’t a technique tip but it’s probably the most common reason why you hate low bar. 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