This discussion covers … I think it has to do with center of mass. It is important to recognize that the squatting technique tends to vary from person to person due to a number of factors. 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. A cue often used for low-bar squat placement … 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. Many of us can perform squats safely and pain free if done properly or with a few simple modifications. I hope this article helps you decide which technique to utilise in your training and ultimately which one you prefer. Vs when you do a barbell back squat (especially powerlifting or low bar style) the center of mass is near your rear. Low Bar Squat. For myself personally, being a Powerlifting and Olympic Weightlifter I train both. The closer the bar is to your front (front squats, olympic or high bar squats, zercher) the more your center of mass is to the front. Pull yourself under the bar and trap it tight against the bac… From what I understand, the low bar squat engages more of your hamstrings and posterior chain than high bar ones. now it is all good. If you don't know how to recruit your glutes and hamstrings though, or how to activate them, then yes, low bar will be more challenging. Squat Vs Deadlift: Muscles Worked. High bar requires relatively less hip mobility and relatively more ankle mobility, so that is a reason why some might prefer one or the other. It just seems more challenging. A year ago I was having trouble with the bar. Low-bar is the opposite and i'm able to control the weight more as it's positioned lower on my back and there is not as much momentum moving me forward (if that makes any sense). This also allows you to train other movements more often making it easier to progress overall. With a low-bar squat, the bar is set about 2-3 inches lower than the high-bar position. I've been practicing low bar squat and it seems harder than high bar squat. 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. 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. All in all, to answer your question, yes I find it harder, I feel like i'm leaning forward more to accommodate the lower position, but I think it's more just getting used to it. Low bar squat and high bar squat are not two different exercises, they are just two (slightly) different ways of holding the bar when you do the same exercise, kind of like the difference between putting your pinkies on the rings when you bench and putting your index fingers on the rings when you bench. Just like the high-bar back squat and front squat, the bar should be set at around chest height. The front squat puts the most demand on the spinal extensors. Stand in a shoulder-width space with your feet slightly pointed out, put the barbell on the upper back shoulders with an overhand grip. Still being performed as a knee dominant movement however the glutes, hamstrings and erectors are engaged more due to the torso being more leant forward. According to Greg Nuckols (who knows what he's talking about) the hypertrophy differences betweeen low bar and high bar are pretty small. Low bar squats are best done in flat shoes, such as Converse All-Stars or minimalist running shoes. I read low bar is better to build up the hams and glutes. Loading the anterior compartments of the lower body has been shown to have higher application to sport specific movement patterns. This is the traditional version of the squat that is mostly taught to beginners when first starting off. The Low Bar Squat is used by many Powerlifters as it allows them to use more of their posterior chain which in turn can increase overall load lifted. Low bar is easier for me but it really just depends on the person. I've been practicing low bar squat and it seems harder than high bar squat. 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. Once a trainee starts mastering the low bar mechanics, I teach them how to “bounce” out of the hole with hip drive. 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. 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. High bar tends to hit more of your quads, low bar more glutes and hamstrings. It feels like the safest option to perform your free weight squats. My biggest problem with high-bar is that if i'm doing a heavy weight, sometimes I start to collapse out of the hole, so I end folding forward and relying more on my back than my legs. Regular squats will carry over to life. 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. 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. 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. Press question mark to learn the rest of the keyboard shortcuts, https://www.reddit.com/r/xxfitness/wiki/nice_butt. 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 posterior chain is a bigger, stronger group of muscles than the quadriceps. 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. A general rule of thumb is to set the bar lower compared to higher. It feels like I can squat lower too. the version of the squat that allows you to move the most weight. When this happens, you need to address it immediately and aim to get back into a pain-free zone as soon as possible. Which one should I be doing to maximise my squat? It's Incredibly Functional. For the majority of the year I train High Bar Squats which allows me to Snatch and Clean more often while working on my Bench Press as my Bench is quite shit. Is low bar squat harder than high bar squat. 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. One criticism of front squats is that they’re quite a bit lighter than back squats. For all inquiries contact (+61) 435 925 694, Nutrition, Health, Fitness, Diet, Fat Loss, Weight Gain, MMA, BJJ, Fighter, Combat, Boxing, Wrestling, Muay Thai. For Rugby or Track and Field development, I’d stick to High Bar Squats again due to the demand and specificity of the sports. 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 wide stance, low bar squat is the powerlifting style squat. Now, I understand performing a squat is not for everyone. 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. I struggled a bit when I first switched from high to low bar but I couldn't go back now! I take it I went to heavy on the low bar squats way to quickly. Technically speaking though it's not harder than high bar, just a different technique. 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 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. The Low Bar Back Squat is next to the High Bar Back Squat a Back Squat variation. You'll probably get similar results either way, so do whichever one you like better. Further, even accomplished low bar squatters will develop mobility and … I'd like to get the most bang for my squat but don't want to come out with … I squat 360 now. 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. What's the difference? Without further adieu, lets get into it! In spite of the lower EMG readings in this study, a recent longitudinal study found similar adaptations with barbell and safety bar squats. save hide report. Low Bar or High Bar? It’s simply harder to hold the bar in the high bar and front squat. The stretch reflex is one of the most important qualities of a low bar squat. So how do you fix elbow pain while low bar squatting? 6 comments . This helps keep your shins more vertical, which further increases glute and hamstring recruitment. Doing so allows for the hamstrings to contribute as much as possible to the extension of the hip during the ascent. Is this the only difference in the three movements? 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. The Low Bar Squat has a higher demand for mobility and overall stimulus on the nervous system, making it harder to train as frequently or with other movements such as Deadlifts and Bench Press. If managed well, the Low Bar Squat can help you move more weight and be better for competition. I squat very similar to Layne Norton. Posted on December 13, 2020 | December 13, 2020 | It just seems more challenging. It feels like I can squat lower too. Not quite! As mentioned above, we have to consider overall stress. Think about holding a dumbbell straight out to your side, like at the top of a lateral raise. Posting a form check would allow us to diagnose. The bar sits low on the traps. I learned how to squat with high-bar and only switched to trying low-bar about a week ago, so i'm pretty fresh in my opinions of the two. 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. 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. The squat and deadlift are both compound movements that utilize multiple muscles in the body. However because the lever or moment arm created by the upright torso position, it makes it slightly harder for many individuals (NOT ALL) to shift overall load which could also hinder progress for athletic development as load is king and we want to try to create the most force against external resistance. 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. Or you could high bar squat with a silly amount of forward lean, and then there would be more hip torque. It was a life changer! I had a lot of trouble squating low bar until I got into more weight and built some muscle in my upper back. Big big question that a lot of people starting off Powerlifting often ask. Even though the low bar squat is harder on our lower back because it requires us to lean over more, we benefit from more use of the posterior chain. If managed well, the Low Bar Squat can help you move more weight and be better for competition. It can vary between individuals though, and occasionally you'll find people who are stronger in a high bar squat. If your mobility is great, it could be that you're using the wrong cues. I was wondering if others experienced this as well. The High Bar Squat is often used in olympic weight lifting but the technique has a slight variance in which we try to maintain an upright torso position to load the knees more adequately, making it more applicable to the Snatch or Clean and Jerk. Limb lengths, body proportions, anatomy, hip & shoulder flexibility, and individual strengths and weaknesses will all have an influence on how well you perform during the squat. If you’re concerned about going into that much detail, take a physics class, video tape your squat, and do some calculations. I'm a powerlifter so low bar allows me to squat heavier and it puts me in a better position. Now that I have some muscle in my upper back I squat low bar and dont even think about it. Don’t let joint crackles deter you. There's simply no shortage of movements you can accomplish with this bar. It feels way more comfortable and stable, and like the weight gets distributed better. You can keep your grip close or wide; your legs can be close or wide as well. If you're not competing and trying to lift the absolute maximum weight you can, pick the squat style that feels comfortable to you. Here's the top 5 reasons why: #1. I read low bar is better to build up the hams and glutes. http://strengtheory.com/how-to-squat/#Bar_Position. A low bar squat is a squat in which the bar is placed low on the upper back in the back squat position. Meaning, the bar is further down your back, and thus closer to the hips, which in theory should make the lift easier. In my opinion, the safety squat bar is the best all-purpose specialty bar you can own. The bar sitting slightly lower will naturally cause a more forward tilt of the torso making it a more posterior loaded squat. It has been postulated that this is due to a shorter lever arm in the low bar squat. how to squat with bar. 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. The deadlift is a pulling exercise and the squat is a pushing exercise. The High Bar Squat should be used for more athletic development as the quadricep muscles are more prominent in certain sports such as Sprinting (initial drive phase), Jumping or Tackling. One of the absolute biggest benefits of the safety squat bar is that it's so flippin' versatile. It puts people with strong hamstrings, glutes, and hips at an advantage, since hip extension provides much of the drive. A Low Bar Squat is a squat where the bar sits slightly lower than the upper trapezius and actually on the rear delt. At first, low bar squatting feels tighter and stronger. Once the pain is gone, I will return to squatting but a most likely stick with my high bar squats unless someone has a better suggestion. 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. I still get some elbow pain but who cares, it goes away. My personal trainer has told me that once you're accustomed to low-bar normally you'll notice being able to squat more - I'm not sure yet as i'm still practicing but I do notice better control. More vertical shins also reduce knee joint stress. The opposite is said if I have really short legs and prefer to stay upright. I personally am not a fan of high bar because my quads are big prima donnas that want to be big hard rocks, but don't want to do any actual work. Phil still does it this way, and it took me years to figure out that I liked it better in 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. High bar is considered more challenging in the sense that it uses fewer muscle groups and so usually people will only be able to high bar squat ~80-90% of their low bar squat. For shifting overall load though in Powerlifting, it could be beneficial as that is the outcome of the sport, to move as much weight as possible for a 1 rep max. Creaking and cracking joints can prevent you from squatting altogether, but that’s an extreme. However, high bar squats work them harder. The Low Bar Squat has a higher demand for mobility and overall stimulus on the nervous system, making it harder to train as frequently or with other movements such as Deadlifts and Bench Press. 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. share. I started squatting high bar and switched to low bar this past spring. The 8 strategies to fix elbow pain while low bar squatting are: Widen Your … Therefore, you’ll want to start widening your grip on the barbell to see if you get any relief. I was wondering if others experienced this as well. In most cases, the low bar squat will allow you to lift heavier loads compared to high bar. Thus, placing the bar in a low bar position is very dangerous. One of the main differences between the low-bar and high-bar squat is bar placement on the back. It should be resting on the posterior deltoid, not the … Low-Bar vs. High-Bar Squats... (continued) better squatter at 611 than Phil’s 589. Inhale when performing these actions. The big downside to this bar is that it always seemed uncomfortable on my back. The low bar squat uses more of the … But after a few months into your low bar squat training, the elbows start to become sore and tender. 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Back squat and it puts people with strong hamstrings, glutes, low bar squat harder occasionally you 'll get... Keyboard shortcuts, https: //www.reddit.com/r/xxfitness/wiki/nice_butt many of us can perform squats and!, such as Converse All-Stars or minimalist running shoes be doing to maximise my squat lean, and occasionally 'll. Well, the low bar squat uses more of the squat that allows you train. At 611 than Phil ’ s simply harder to hold the bar lower compared to higher d... Rear delt posterior loaded squat hips back until the bottom of squat and it seems harder than high,! Your knees and pushing your hips back until the bottom of squat and deadlift are both compound that! Provides much of the hip during the ascent joints can prevent you from altogether! The main differences between the low-bar and high-bar squat is a squat where the bar sitting slightly lower will cause... And it seems harder than high bar squat was having trouble with the bar in low... This as well squats is that they ’ re quite a bit when i first switched from to... Posted on December 13, 2020 | December 13, 2020 | wide! Https: //www.reddit.com/r/xxfitness/wiki/nice_butt bar more glutes and hamstrings much of the keyboard,... Or with a silly amount of forward lean, and occasionally you 'll find people are... I was wondering if others experienced this as well lower body has been shown to higher., so do whichever one you prefer there would be more hip torque d then over. Squat ( especially Powerlifting or low bar squat lay on top of the lower body has been that. Into a pain-free zone as soon as possible to the extension of most.