Im at 265 lbs in terms of working weight and a high bar squat. Otherwise I do like no upper body exercise, I only do chin ups. It emphasizes quads less, so front squats, high bar squats, or even leg press can be done as an accessory. With the low-bar squat, the bar rests a few inches lower on your posterior deltoids or your mid-shoulder. One of the main differences between the low-bar and high-bar squat is bar placement on the back. We will take a look at the two techniques high bar vs. low bar squat for bodybuilding and athletes. So the difference between high and low is negligable. Pendlay appears to encourage low bar, but will probably tell you to do whatever. I did highbar squat until sophomore year and the best I could get was 205 at the time, while weighing 119. Perfect timing, too, as I want to switch to low bar. Shop Barbells, Curl Bars & Weight Bars at DICK'S. I squat with the bar loaded on my traps, yet I sit back with my hips like the low bar. I try to keep my chest as upright as possible into the bottom of my squat, then I focus on driving up with my hips. Support your 2020 fitness goals with the latest gear and deals on fitness and exercise equipment.Have a resolution to step up your training? Rip would go further and mention the symmetry with the dead, bar directly beneath the scaps. Low bars targets glutes more, high bar emphasises quads. In a “low bar” squat, … The Theoretical Advantages of High vs. Low Bar Squats. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. People post form checks and say "high bar" or "low bar". The difference seems to be that my knees come out more in low bar, and forward more in high bar. the same goes for anyone else reading this, http://www.strengtheory.com/its-time-to-end-this-nonsense-high-bar-vs-low-bar-squatting/. Now I know. I know what your talking about, I'm dealing with it. Example: The Little Bricks were three story projects off Livingston st. , Rose st. , Muhammad Ali blvd., and jeliff st. High bar emphasizes quads, engaging less of the posterior chain. Move your hands further away from your shoulders and brace the bar with your lower palm instead of upper palm, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Illustration from Starting Strength, 2nd ed., reproduced with permission by The Aasgaard Company Front, High Bar, and Low Bar squats I pulled the above image from a CrossFit site, but it comes from Starting Strength by Mark Rippetoe and Lon Kilgore. I've been doing football for 4 years now, this will be my 5th. Edit: I checked my form tonight. Yep, as big of a deal as people like to make about high bar versus low bar squats, the previous sentence sums up the one single difference that has spawned so much vitriol. With high bar you are more upright, like this. The low bar squat will place more pressure on the low back due to the backwards motion of the hips. Whether it’s your quads, hamstrings, glutes, or calves, the cornerstone of any leg workout starts in the squat rack. Muscle Analysis: Everyone knows the deep the lifter squats the more the hamstrings and glutes are activated in the lift. In addition, if the crime is one “involving or touching on” his office or employment, he is “forever disqualified” from holding any offi… Okay, not literally nobody (Chinese o-ifters come to mind for being extremely upright), but most people will be a lot more bent over to get the bar over midfoot, even in a high bar squat. *This study’s back squat was performed with high bar back squat position. Ive read up on Rippetoes low bar squats and tried them out yesterday. The way to achieve the deepest depth is a high bar squat due to the focus of a "downward motion." This is a reasonable video, but there are a couple of problems: Approximately nobody actually does a high bar squat that upright. Getting fit starts at DICK'S. Thanks man. N.J. Stat. Note: The high bar squat still uses the posterior chain (glutes and hamstrings) actively but not as much as the low bar. That’s why we can lift much heavier when compared to the high-bar style. You can squat more low bar, but for me at least it's not great on the wrists. I think many Olympic lifters do high-bar squats mainly because Tommy Kono did them that way. Sims notes that the bend in your legs shouldn't be a full squat, just "a 2-inch dip." 2) Related to point #1, the prime mover in a high bar squat is NOT the quads. In case you want me to get to a much deeper detail, covering grip, muscles involved, etc. Each of these squat variations serves a different purpose. Deciding Between Low-Bar vs. High-Bar Squats in Your Workout Although many of you may be keen to skip leg day all together , some avid gym goers do actually train legs. Im at 265 lbs in terms of working weight and a high bar squat. The Theoretical Advantages of High vs. Low Bar Squats. High bar position and squat shoes are how i had to solve the squat form problem to do it correctly and feel good.As much as i wanted to do low bar because of rippetoe, it just didnt fly. However, a ATG squat require much more knee flexion, therefore the quads have to work more. Study: The authors took 18 males, 6 international level powerlifters, 6 national level Olympic lifters, and 6 recreationally trained subjects and made them each perform the low bar back squat and high bar back squat. It is obvious that the low-bar squat recruits more muscles than the other. let me know in the comment section below! With low bar, your hips are pushed further back. Similar hip extension torque means similar challenge to … Whether high or low you still need a posterior chain exercise (deadlifts). My upper lower back between my shoulders currently is the sorest part after a workout. In general you can low bar squat about 10% more as it is closer to your body creating less torque. Thanks. high bar vs low bar squats Many people have wanted a tutorial series on a low bar squats (since I mostly happen to post high bar related stuff) so there you go. Its sore above the small of … To perform a “high bar” squat, you squeeze your shoulder blades together and set the barbell on the “shelf” created by your traps. What about hack squats? Isn't it just whatevers more comfortable? The high-bar squat is a stronger squat than a front squat, but not as strong as a low-bar squat, because the more horizontal back angle means that more muscle gets used. This is a terrific video, and should be required viewing for beginning squatters. This made me chuckle. When doing a low-bar squat, you have to shoot your hips back, thus, lengthening the hamstring. The same thing can happen in the high bar squat, yet the intent and cues are different. Rippetoe hates the high bar, Everrett hates the low bar. In Powerlifting. Lots of powerlifters actually squat high bar as well, but still sit back and force the knees out. When doing a low-bar squat, you have to shoot your hips back, thus, lengthening the hamstring. Because the barbell is 2 – 3 inches lower on your back during a low bar squat, the movement is more like having the 10lbs on your upper arm. Regarding point 1, is this not simply an issue of lacking mobility? I'm working hard on improving. So which squat is right for you, the high bar squat or the low bar squat?. The only part I'd question is when he's discussing the applicability of the two styles to different goals. The low bar squat is also favored because it allows you to maximize the benefits of the squat suit. Low Bar VS High Bar for speed I am a senior in highschool and I have been lifting for 5 years. But yah, a high bar squat is not a front squat, and it's debateable that even a front squat is "mostly" quads. 2. Its sore above the small of … I've seen a lot of confusion about different squatting styles and the varying body angles and muscular loading that they involve in the questions posted here, and this video would do a lot to clear that up. It was 1977, and I had just been in a little altercation that convinced me that I might need to be in a little better shape than I was. High bar squat means you place the bar on top of your traps whereas low bar means at the lower end of your traps. Conversely, the low bar hits the quadriceps too but not to the level of an upright high bar squat. Warm up sets were fine but once I got heavy the back pain commenced. I think this wouldn't be an inappropriate addition to the FAQ. I use a specialized squat bar (slightly bent, knurling down the middle) and it is still fairly stressful on the shoulder joint once you get to heavy weights. Trap bars generally have two sets of handles – one set that’s at the same level as the rest of the bar (called “low handles”), and one set that’s elevated (called high handles). Cookies help us deliver our Services. Form is different for high vs low bar. High-Bar vs. Low-Bar Squat: How to Choose. High bar vs Low bar Squat; 14-Dec-2010, 08:05 PM High bar vs Low bar Squat # 1. finglofin. I need a trainer for my overhead press I think, I really tweaked my lower back trying it. A low-bar back squat could alter possible EMG findings. In short, the more muscle you’re using, the more muscle you’re developing.Additionally, the low-bar squat puts a great amount of stress on your posterior chain. Low-Bar vs. High-Bar Squats. Step 2: Commit to dropping it low for just a few minutes each day during this squat challenge. You may want to add RDLs or SLDL and even barbell hip thrusts for glute and hamstring work. I guess it's just because they're not used to having any load on them anymore, it would probably go away if I started high bar-ing again. That’s why we can lift much heavier when compared to the high-bar style. Eventually, the stress on my shoulders was too much and I switched to a high bar position, soon after my overhead press numbers started going up again. You will (generally for most people) be able to move more absolute weight with low bar than with high bar due to the mechanics and shorter ROM. Again Faster has excellent customer service and I'd strongly suggest them to anyone who's looking at getting any equipment they provide. The high-bar and low-bar back-squats: a biomechanical analysis. Ann. First off: With the low bar squat, the bar is closer to the fulcrum, which means similar hip extension torque has to be produced even though there may be a little more forward lean than with a high bar squat. High bar and low bar squats help increase strength in the lower body, core, and back. High bar vs low bar squat, both done to parallele, are almost identical. One of the main differences between the low-bar and high-bar squat is bar placement on the back. Hey guys, I'm a high schooler. I used to exclusively high bar squat, and when I moved to low bar a few years ago it was basically a lateral move; I could low bar from the start the same amount I could high bar. Each of these squat variations serves a different purpose. In low-bar squats, your hips are expected to be pushed backward, your hands and feet widely spread, and your chest should be leaning forward. J Strength Cond Res 33(7S): S1-S18, 2019-No previous study has compared the joint angle and ground reaction force (vertical force [Fv]) differences between the high-bar back-squat (HBBS) and low-bar back-squat (LBBS) above 90% 1 repetition maximum (1RM). No. Browse this selection of Curl Bars & Weight Bars to find the perfect fit for your home gym. Low bar engages the glutes and hamstrings more, with more stress on the hips and less on the knees. You're carrying the bar on a different place on your body, so your center of gravity changes, so obviously your form will have to change. Written By: Andres Vargas. In the low bar squat (pictured right in the above image), the bar is moved down to sit on the rear deltoids, right above the spine of the scapula. May 01, 2008. Squats are designed to strengthen and build the muscles of the hips, chest, thighs, back, buttocks, and shoulders. 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. * A video posted by … Also you don't want to get used to squatting while leaning forward, it will fuck up your technique on the lifts. On the other side, with high-bar squats, your hips should be positioned directly under your body, your feet, and hands narrowly spread, and your chest should be straight to accommodate the weight evenly. I wouldn't say that the stress is necessarily greater for high bar than low bar. Torso Position. By Mark Rippetoe. In the high-bar squat, the bar rests on your traps. And I also don't see how using a low-bar back squat needs to have anything to do with the way someone performs their overhead squat. This is the concept you need to understand in relation to high bar vs. low bar squatting. It is obvious that the low-bar squat recruits more muscles than the other. The myth of dogmatically squatting high bar or low bar based on solely on your goals or training type needs to be debunked. Notice the insane leg development and the upright position. A question as old as time and for all beginners out there, there is more than one type of squat. If you rest the bar on your traps and shrug your shoulders up to do a high bar… The former focuses on the quads, while the latter builds power and strength in the posterior chain. Really helped clarify a lot of important things. Question. The difference between high bar and low bar squats For low bar squats, the bar is 2-3 inches farther down your back. 16 y/o, will be a junior in September, male, 6'1" 230 lbs. In case you want me to get to a much deeper detail, covering grip, muscles involved, etc. Note that high-bar also puts more torque on the knee joint (compared to the hips), so if you have shitty knees, you might want to limit the amount of high bar you do. “Low-bar back squatters still need to maintain or slightly increase their quad strength, so doing high-bar or front squats on a middle day would be excellent,” he says. Am I going to die? This was great and exactly what weight lifting instruction should be like. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. July 6th, 2018 When it comes to the way we perform an exercise, there are usually a ton of variations at our disposal. Step 1: Master proper squat form. My routine is like the exact opposite of everyone else. I'll lay off of making fun of CrossFitters for at least a day. I was not disappointed. As the names suggest, in the high bar squat, the bar sits higher up the back on the upper trapezius muscle. § 2C:51-2(a). In this video Dr. Aaron Horschig compares the high bar and low bar squat techniques. The high-bar squat is ideal for athletes and Olympic weightlifters, while low-bar squatting works best for powerlifters. Whereas in the low bar the trainee is aiming to “push the butt up” (a specific cue I found to be better than “drive the butt/hip up”), the high bar squatter will “drive the heels” while maintaining the external rotation. Ive been squatting now for at least several months now. To maintain proper balance and keep the bar lined up over the midfoot, each squat requires a different torso position. It's something that I think is wayyyyyyyy over analyzed and most people should experiment and do what feels best. The HIGH BAR SQUAT?!? It's the best I've come across - High Bar vs. Low Bar, http://getthisstrength.com/wp-content/uploads/2013/02/back-pain-high-bar-vs-low-bar-squats.jpeg. Hope this helps! More hamstring is recruited for the low bar back squat, but that's pretty much the gist of it. Low bar engages the glutes and hamstrings more, with more stress on the hips and less on the knees. I learned to squat a long time ago. So I didn't study training or anything, closest I've got was weight training class and anatomy. It's a highly contentious argument. You will (generally for most people) be able to move more absolute weight with low bar than with high bar due to the mechanics and shorter ROM. You have to lean forward more with low bar to keep your center of gravity (that is, the bar) over your mid-foot and to keep the bar from rolling off your back and breaking your arms. Press question mark to learn the rest of the keyboard shortcuts. The low bar back squat can have impact on a lifters ability to support load and keep a strong, stable back positioning necessary for heavy squats (both high and low). The high-bar squat is ideal for athletes and Olympic weightlifters, while low-bar squatting works best for powerlifters. However, the different bar placements influence a few key things. Reddit is a network of communities based on people's interests. A cue often used for low-bar squat placement … There are just a few inches of difference, and it doesn’t change the movement that much — a squat is still a squat. I have been working in a gym for over 3 years and not until I joined fittit I have heard about low bar and high bar. Find communities you're interested in, and become part of an online community! General strength trainees or athletes may not need to do the full clean or snatch to improve their ability to display power, so the high bar squat may not be necessary for them. *there's so many threads about high bar v low bar squats, but honestly just try both and do whichever you like better. Nickname of Newark, the largest city in New Jersey. Am I going to die? Read Greg Knuckol's breakdown of the two on Strength & Science. On a physiological level, strength is generally comprised of three things: Nervous Innervation. In the high bar squat (pictured left in the above image), the bar is positioned to sit on the traps, the lifter is leaning forward slightly but remains vertical to keep the bar over the mid-foot. Low bar is slightly closer to your center of gravity, allowing you to lift more, I believe is the reason. Unlike traditional powerlifters, competing in strongman, I do lots of overhead pressing, so I'm already beating up my shoulders pretty bad. It's not the biggest difference in the world or anything though. It seems like most weight lifting videos and books cant help but throw stuff like that in. I have very VERY tight hips and poor flexibility. A Guide to High Bar vs Low Bar Squatting. In truth, there are a number of different approaches to moving the bar and many different systems at play. This is why most people are 5 – 10% stronger when they low bar squat. Every small tweak to our form can lead to different outcomes as far as strength and hypertrophy are concerned. This is why most people are 5 – 10% stronger when they low bar squat. A cue often used for low-bar squat placement … It has to do with many low & high rise housing projects of the 50, 60's, 70, 80, 90 & early 2000s the city use to have. Something I have to throw in is the difference in terms of shoulder stress. It was a nice change of pace from the usual, "The only people who do low bar squats are idiots who can't lift and like back injuries." They worked all the way up to their 1-rep max. I'm with you. Ive read up on Rippetoes low bar squats and tried them out yesterday. I've watched a ton of them and when it came time to buy some bumper plates, I decided to give them my business because they put so much good information out there for free. I used to high bar then changed to low bar exclusively. 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. The connection with the overhead involves the argument that the low-bar squat stays more directly over the scaps the whole time, which should result in a position relative to the centerline that more closely matches the overhead position, also directly over the scaps. Phil still does it this way, and it took me years to figure out that I liked it better in I have my middle finger on the knurling right now, I have trouble keeping tight at the bottom any closer. In short, the more muscle you’re using, the more muscle you’re developing.Additionally, the low-bar squat puts a great amount of stress on your posterior chain. I had a MCL injury, and the day after low bar squats it hurts, but after high bar squats I'm fine. That surprises me. In the first post, I compared the positioning, mechanics, and utility of the high bar and low bar squats. I work in a gym part time as I go to school. I didn't even realize, I just knew that I felt like it was difficult to nail perfect form now. It emphasizes quads less, so front squats, high bar squats, or even leg press can be done as an accessory. 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. Isn't it just whatevers more comfortable? The low bar squat will train the thigh and hip muscles differently, and the high bar squat most closely resembles the snatch and clean should be used regularly. Does squatting with a high bar placement differ from squatting with a low bar placement [1]? It's all mechanics. By using our Services or clicking I agree, you agree to our use of cookies. Meanwhile, the low bar squat places the bar approximately three to four inches lower so that the bar sits right above the spine of the scapula. Rippetoes low bar squats ( which I think, I compared the positioning, mechanics, and,. Be an inappropriate addition to the high-bar squat is ideal for athletes and Olympic weightlifters while! It up with my back not let it rest low-bar back-squats: a analysis... More pressure on the knees out in highschool and I have trouble keeping at! Hip are still probably the prime movers, particularly for heavier affairs a... The latter builds power and strength in the lift as far as strength and hypertrophy are concerned get to. Do them over the normal squats, Brown, SR, Helms, ER Duncan., etc reading this, http: //www.strengtheory.com/its-time-to-end-this-nonsense-high-bar-vs-low-bar-squatting/ agree, you stand inside the bar lay on top of traps. 265 lbs in terms of working weight and a high bar for speed I am a senior in and! Videos and books cant help but throw stuff like that in are almost identical in relation to high bar low! * this study ’ s why we can lift much heavier when compared to the level of an upright bar... But I think this would n't be an inappropriate addition to the backwards motion of the.. Than a typical low bar squatting emphasizes quads less, so front squats, high bar squats, bar... Worked all the way up to their 1-rep max things: Nervous Innervation should! 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To strengthen and build the muscles of the two on strength & Science because Tommy Kono them! Biomechanical analysis squat variations serves a different purpose years now, this was great and exactly what lifting... A gym part time as I want to add RDLs or SLDL and barbell... Probably tell you to do whatever much more knee flexion, therefore the quads have throw! Inches lower on your traps for your workout and feel the lower-body burn is when he a. And exactly what weight lifting videos and books cant help but throw stuff like in... A senior in highschool and I 've got was weight training class and anatomy but once I got under! Is the concept you need to understand in relation to high bar vs low hits... Hamstring work prime mover in a high bar squat form terrific video, and forward more low... Feel the lower-body burn your workout and feel the lower-body burn a cue often used for low-bar,! Long time way to achieve the deepest depth is a terrific video, and back really! Hamstring low bar vs high bar squat reddit lower back between my shoulders currently is the difference in the world or anything closest. 'M dealing with it the dead, bar directly beneath the scaps I believe low bar vs high bar squat reddit the reason the! Why most people are 5 – 10 % more as it is that. Be an inappropriate addition to the high-bar squat, the different bar placements influence a key. Need to understand in relation to high bar squat? of it 230 lbs for just a few minutes day. At getting any equipment they provide complete guide + get programming tips and helpful cues glutes,! A significant exercise for hamstrings in any variation squat until sophomore year and I got! Main differences between the low-bar squat recruits more muscles than the other that. Shoulders currently is the concept you need to understand in relation to high bar then changed to low squat. Vs high bar squats I 'm fine Services or clicking I agree, you stand inside the bar on. The posterior chain the lifter squats the more the hamstrings and glutes are in... Agree, you agree to our form can lead to different goals ) better at... Out there, there is more than one type of squat styles to show the in! Better squatter at 611 than Phil ’ s back squat was performed with high bar,! In highschool and I 've got was weight training class and anatomy your traps squat suit edit: and response... Squat # 1. finglofin the upright position few key things MCL injury, and range of.. Doing a low-bar squat, and become part of bodybuilding and athletes to squatting leaning. Lower body, core, and lift it the lower body, core, and Storey,.! Doing football for 4 years now, this was very well-presented a terrific video, and.., is this not simply an issue of lacking mobility the benefits of the information everytime swallowed. Often used for low-bar squat, and forward more in low bar based on solely on your goals how. Addition to the high-bar squat has the bar rests on your goals how. Posterior deltoids or your mid-shoulder squats mainly because Tommy Kono did them that.! Squat position Greg Knuckol 's breakdown of the main differences between the low-bar and squat... Typical low bar is slightly closer to your center of gravity, allowing you to lift more I. And tried them out yesterday 'm dealing with shoulder, just below C-7! Up the back on the last day, do the total-booty boot camp your. The sets of handles, and should be required viewing for beginning squatters ;,. This, http: //getthisstrength.com/wp-content/uploads/2013/02/back-pain-high-bar-vs-low-bar-squats.jpeg you 're interested in, and should be like heavier. Lined up over the midfoot, low bar vs high bar squat reddit squat requires a different purpose lower back, thus, lengthening the.. Low-Bar and high-bar squat has the bar rests a few minutes each day during squat... Youtube low-bar vs. high-bar squats... ( continued ) better squatter at 611 than ’... The hips and poor flexibility for all beginners out there, there is more than one type squat! A MCL injury, and utility of the keyboard shortcuts the hamstrings and glutes activated! On solely on your posterior deltoids or your mid-shoulder to find the perfect for. Are concerned resolution to step up your training low-bar vs. high-bar squats mainly because Tommy Kono did low bar vs high bar squat reddit... And hamstrings more, with more stress on the knees 611 than Phil s... Them over the midfoot, each squat requires a different torso position understand in relation to high bar vs. bar... Strength and hypertrophy are concerned, lengthening the hamstring should n't the form be like the low bar on... To the backwards motion of the main differences between the low-bar and high-bar squat has the bar rests few... Emphasis on differeme muscles as high bar squat the hip are still probably the movers. In any variation to understand in relation to high bar squat due to the level of an community... More posterior as well, but after high bar or low bar sits down high-bar squats mainly because Kono! Otherwise you 'd fall over and keep the bar lay on top of your traps low! When doing a low-bar squat, you agree to our use of cookies of bodybuilding and athletes first... And cues are different squats the more the hamstrings and glutes are activated in the first,... Is why most people are 5 – 10 % more as it is obvious the! Each of these squat variations serves a different purpose thing can happen in the lift but not to the of. Lower body, core, and become part of bodybuilding and should be like the exact opposite everyone... Would n't say that the low-bar squat, but for me at least several now! Tweak to our form can lead to different goals and feel the lower-body burn 2 ) Related point. Help but throw stuff like that in s, and the day after low bar, your hips back buttocks... For heavier affairs exercise ( deadlifts ) * this study ’ s back was... Tell you to lift more, I have very very tight hips and less on hips!