Low-Bar vs. High-Bar Squats. If you can't properly do low bar squats, then use high bar and then lower the weight and work on the low bar for assistance. Long torso is actually good for high bar. Those are all good things that add up to more strength and size for your prime movers (essentially your leg, hip, and back musculature) over time. Dogmatic low bar setups will of course result in a more chest down position into the descending range of the squat increasing with depth, while a true high bar position will have the torso remaining more upright throughout the movement pattern itself. View Profile Thread Tools. Lastly, the bottom position of a high bar squat can be a couple of inches below parallel, much like the low bar squat. High bars can be done ATG (if flexibility permits), but they don't have to be done ATG. I am a longer body type as well and am struggling with making progress on squats. It's posts like this that make me really look forward to actually transitioning to low bar for my next meet. With the low-bar squat, the bar rests a few inches lower on your posterior deltoids or your mid-shoulder. As you squat down, your back remains upright. Low-bar squats target your posterior chain, including the glutes, hamstrings, and lower back muscles, more effectively. This reduces the range of motion and shifts the leverage to the posterior chain rather than the anterior chain. Yup. After that though, my lifts have skyrocketed. By pulling your shoulde… A squat suit is a contraption worn by "equipped" powerlifters which supports their body and actually helps you lift the weight because it's getting stretched. Low bar tweaks my shoulders. By using our Services, you agree to our use of cookies.Learn More. Now that I've almost completely stalled (around 285lb 1RM), and that I have constant tendon pain in my left elbow, I'm wondering if it's better to just mix things up by changing my technique. Read what the best back angle is for squats.Also, in my article on Powerlifting vs Olympic Squats, I discuss that based on the type of squat you do the bar position on your back will change.. if i can do 150kg betless high bar would 180 belted low bar be a reasonable assumption? i do compete and used to exclusively low bar for a couple years. The first time you try it you may not lift as much as you think, it takes time to get used to it. The front squat departs from the high-bar and low-bar squats in that the bar is carried in the rack position on the meat of the deltoids, which are bunched up by raising the elbows. I prefer low bar squatting by a metric mile. Has anyone switched from Low-Bar to High-Bar Squats. When doing a high bar squat, the bar is placed on the “shelf” of your traps. 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. How to switch from high bar squats to low bar squats. It all just depends on your training goals. Feelsbadman.jpg. My highbar is 410 (Probably more but this is as far as I have tested this training cycle) My Lowbar is between 470-500, haven't trained it though makes my hips funky. 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). The squat is one of the most basic human movements and calls upon the body’s largest muscles, including your glutes, hamstrings, and quads. The squat, the king of all exercises, is a full body compound exercise. If i can get an extra 20kg it would be well worth it. I squat high bar - I like it better, I keep thinking about olympic lifting and I don’t do powerlifting meets - but I know that to get a bigger squat per se, low bar would be more efficient. There are actually a couple of pro's who squat high bar in comp. The low bar squat is also favored because it allows you to maximize the benefits of the squat suit. As was previously established, there’s no significant difference between high and low bar squats in terms of how effectively they’ll train the muscles involved in squatting. 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. 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. A low bar squat will sit somewhere between the middle and top of the rear delt.. There are different variations of the squat, but in barbell training, two types are the most common: the high-bar squat and the low-bar squat. Since this position uses more power from your hips you can increase your weights by 10 to 20%. Its going to be different for everyone, so not predictable. Time hacks part 1 Why should you switch- 1:00 Bar position- 4:11 Test your mobility- 8:04 Stretches for low bar- … [/quote] Hey man, I noticed as soon as I switched over I went from 365 squat to about 455 squat both without knee wraps. The first part of successful barbell squats at the rack. Bloody hell it took me like 3 weeks of working at low weight to "get" the low bar bar. 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. I used to be an olympic lifter, but I still prefer it even tho I'm into powerlifting now. In most cases, the low bar squat will allow you to lift heavier loads compared to high bar. Phil still does it this way, and it took me years to figure out that I liked it better in Since you are supposedly able to squat a greater weight in low bar I was wondering what people's high to low difference is. i used to train low bar for ages but abandoned it when i had better training effect from high bar. What feels better about low bar? When I started training squats earlier this year I was having no issues with low-bar squats. But im wondering just how much more i could get doing low bar in my comp, so i might swap back a few weeks before. I learned to squat a long time ago. i do high bar in comp too but im thinking of trying low bar this time. The athlete will also use a wider stance than in high-bar squats, which allows for greater reliance on the low back and hamstrings to bring the body upright against resistance. :D. I high bar about 30kg more than my low bar. Which one you choose will depend on your strength-training goals. Squats are designed to strengthen and build the muscles of the hips, chest, thighs, back, buttocks, and shoulders. I must be a dumbass ha. 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. A cue often used for low-bar squat placement … So I think the transition from high bar > low bar is a lot smoother and without much delay in weight, but low bar > high bar is a lot more difficult. 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. I haven't touched a high bar in years now, and after my last meet at the beginning of November I decided to give high bar a go for a while to give my tendinitis a break. The high-bar and low-bar back-squats: a biomechanical analysis. i may even do it in my January competition. The high bar squat is more dominant in the quadriceps than the low bar squat because the angle of the hip is more open, thus causing the knee to come further forward. High bar squats, since you can do them with a more upright torso, will help ingrain a more favorable position for catching heavy cleans and snatches. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. When i haven't low bar squatted in a while. right now my beltless high bar is about 150kg, is there a semi-reliable way to work it out? After that, train with whatever bar position you’d like, but make sure you squat low bar for at least 4-8 weeks leading up to a meet to make sure your groove is fresh and locked in, and you have time to get comfortable handling the 5-10% heavier weights you’ll be able to move low bar. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. Pull yourself under the bar and trap it tight against your tops of your shoulders and back of your neck. https://www.strongerbyscience.com/its-time-to-end-this-nonsense-high-bar-vs-low-bar-squatting/. All other things being equal (same exercises, same ROM, etc. I usually start with a wider grip and try to make it a little narrower every time i squat, and it usually feel good when im done with my low bar cycle. The next step is to get the bar into the correct position on your back. Meaning, the bar is further down your back, and thus closer to the hips, which in theory should make the lift easier. the point in which the head of the femur articulates with the acetabulum would be lower than the top of the patella). The “high” and “low” in the names of these squats refer to the bar position. In the high-bar squat, the bar rests on your traps. I hit 520 in comp with low bar. 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