now it is all good. The deadlift is a pulling exercise and the squat is a pushing exercise. I'd like to get the most bang for my squat but don't want to come out with … Doing so allows for the hamstrings to contribute as much as possible to the extension of the hip during the ascent. It just seems more challenging. Just like the high-bar back squat and front squat, the bar should be set at around chest height. Here's the top 5 reasons why: #1. Another example is an extremely quad dominant individual who would most likely prefer High Bar Squats compared to a more posterior chain movement like Low Bar Squats. This may be awkward and uncomfortable , the first time, but low-bar squats come with benefits: because you have to lean forward to maintain your center of gravity, your knees will likely not track as far forward as they might otherwise, lessening your chance of injuring your knees. From what I understand, the low bar squat engages more of your hamstrings and posterior chain than high bar ones. With a low-bar squat, the bar is set about 2-3 inches lower than the high-bar position. Many of us can perform squats safely and pain free if done properly or with a few simple modifications. And that’s true: most people can high-bar squat about 25% more weight than they can front squat, and can low-bar squat roughly 35% more weight than they can front squat. The Low Bar Squat, usually having less carry over to athletic sport has its time and place but should not be prioritised as much due to the demand it has on the lower back, wrist and elbows which can make it harder to train other exercises by over stimulating the joints or nervous system. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. A year ago I was having trouble with the bar. Low bar is easier for me but it really just depends on the person. I had a lot of trouble squating low bar until I got into more weight and built some muscle in my upper back. If your mobility is great, it could be that you're using the wrong cues. Now, I understand performing a squat is not for everyone. I struggled a bit when I first switched from high to low bar but I couldn't go back now! It puts people with strong hamstrings, glutes, and hips at an advantage, since hip extension provides much of the drive. If you’re concerned about going into that much detail, take a physics class, video tape your squat, and do some calculations. For Rugby or Track and Field development, I’d stick to High Bar Squats again due to the demand and specificity of the sports. It feels like I can squat lower too. Meaning, the bar is further down your back, and thus closer to the hips, which in theory should make the lift easier. I've found the same that low-bar allows me to hit depth more consistently and also takes some of the pressure off my shoulders, as for low-bar I need a wider grip than I do for high-bar. The squat and deadlift are both compound movements that utilize multiple muscles in the body. It can vary between individuals though, and occasionally you'll find people who are stronger in a high bar squat. We also need to realise that leverages and preferences, a person with severely long limbs will have a greater moment arm from their centre of gravity which does not give them the best leverage to move overall load. You'll probably get similar results either way, so do whichever one you like better. For example if I have really long legs, squatting High Bar might be more difficult as I’d still be leant over and using Low Bar could make it easier for me to shift the weight due to similar loading positions. It feels way more comfortable and stable, and like the weight gets distributed better. The Cambered Squat Bar is also great for good mornings. The High Bar Squat can be trained more frequently and like we always mention, practice is key so training the squat more can again help you have a stronger squat. Now, if you are physically working harder than what you’re being paid, ... There’s a level of comfort to it, you can do high-bar or low-bar back squat. I take it I went to heavy on the low bar squats way to quickly. Slowly descend by curving your knees and pushing your hips back until the bottom of squat and then keep this posture for 3-5 seconds. This is the traditional version of the squat that is mostly taught to beginners when first starting off. This is in large part due to the hand placement – because your hands are around waist level, you don't get to form a nice shelf with your upper back to rest the bar. The low bar rack loads the elbows, wrists and shoulders in a manner that most lifters are unaccustomed too and everyone’s experience is different based on limb lengths and mobility. According to Greg Nuckols (who knows what he's talking about) the hypertrophy differences betweeen low bar and high bar are pretty small. Or you could high bar squat with a silly amount of forward lean, and then there would be more hip torque. Both versions are used in different context and it should really depend on your goal and how well you can use each to their best extent. I read low bar is better to build up the hams and glutes. Low Bar or High Bar? I was wondering if others experienced this as well. But after a few months into your low bar squat training, the elbows start to become sore and tender. The technique however places more emphasis on the lower back, elbows and wrist and stresses the nervous system much more due to the position it places the body in. I've been practicing low bar squat and it seems harder than high bar squat. The Low Bar Back Squat is characterised by a lower barbell position on the back of your shoulders and results in a stronger forward lean and allows you to lift heavier loads, due to a shorter lever between barbell and center of mass, more engagement of the posterior chain and less distance travelled of the barbell. Not quite! More vertical shins also reduce knee joint stress. In most cases, the low bar squat will allow you to lift heavier loads compared to high bar. If managed well, the Low Bar Squat can help you move more weight and be better for competition. For BJJ I use both to train all levers as a lot of funky shit can happen in BJJ and there are really no optimal positions you can be in especially No Gi, which is so fast paced. If managed well, the Low Bar Squat can help you move more weight and be better for competition. The interesting thing is that when we copied that squat the first day we tried it, we both put the bar on top of our traps when we took it out of the rack. Creaking and cracking joints can prevent you from squatting altogether, but that’s an extreme. It just seems more challenging. 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. how to squat with bar. One of the absolute biggest benefits of the safety squat bar is that it's so flippin' versatile. http://strengtheory.com/how-to-squat/#Bar_Position. save hide report. Firstly to start off for those who don’t know the difference, the High Bar Squat is a standard back squat where the bar sits on top of the trapezius muscle and is usually performed as a knee dominant movement. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Looks like you're using new Reddit on an old browser. Sure, you could low bar squat much more upright with a ton of forward knee tracking, and then there would probably be more knee torque. The hips will experience a greater range of motion in the low bar back squat because it pushes the torso forwards causing a bend in the hips. The differences between the squat variations are small, and if you want to target the posterior chain, there are far more effective ways to do so: https://www.reddit.com/r/xxfitness/wiki/nice_butt. I still get some elbow pain but who cares, it goes away. Because there is hamstring and adductor tension at the bottom of a non ATG high bar squat, there is tension to execute a stretch reflex. 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