#1 HIGH BAR SQUAT MISTAKE: Bar Position!
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- Опубликовано: 13 мар 2017
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[Clarence High Bar Squat] • 240kg/529lbs Pause Squ...
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The tip in here sounds super simple but until you experiment with different bar positions, you won't know what is ideal. I had thought my bar position was pretty damn good but shifting it down slightly has made a huge difference.
We can improve our mobility to a certain extent, reduce ankle dorsiflexion demand via squat shoes and work on technical cuing...but sometimes the simplest answer is best. I think everyone can get a strong high bar squat position. Plus it just looks cool.
Are you more about the high bar squat life or low bar?
it's good advice, since I've started training as a weightlifter, my bar position travelled upwards, I was a low-bar squatter before, but it took a lot of testing to figure out the ideal position for my got-to standard back squat
as long as i'm mobile enough I find the penis slips right in
OmarIsuf I prefer low. it made it safer and more comfortable for me
OmarIsuf
Hey Omar, iv always been high barring, recently tried low bar but didn't really fancy it although squat looks decent.
Would you advise squatting with both styles, on different days or would that confuse cns/motor patterns?
Thanks
OmarIsuf Low bar and high bar on leg day #idontdiscriminate
if you get baked before squats are you technically high bar squatting.....i think yes
META
haha dude drugs good one
@@MrPianoMatt12let people have fun
The number one mistake I see on high bar squat is some people seem to think the bar is supposed to stay high when they squat so their range of motion is 2 inches
These chinese Olympic Lifters have the sickest technique when it comes to squats, snatches, clean and jerk. Shit just looks flawless.
Evs they start when they're like 7-8 years old
Yeah but most olympic lifters started early like them but hardly won gold medal. I noticed them more watching the Olympic lifts anyway, especially Shi Zhiyong fucking monster in the 69kg cat
They've all got the same leverages though. Short legs and long torso they're built to squat like that. It does look so smooth though. Klokov squatting looks savage in comparison haha
It's almost like they are murdered if they aren't perfect
China doesn't outlaw genetic mutation 😆
Russia doesn't either, but they can't get anything right
THANK YOU!! I have been struggling with Squats for the longest time, always feeling like I was shifting forward when coming out of the hole. Tried lowering the bar a little today and it feels so much more stable!
Tall man checking in. Shifting to a lower bar position and a narrower stance has made squatting a lot more comfortable for me. Great video Omar.
This has helped me so so much thank you! I squat somewhere between the two also. Again long femurs and arms but small torso! This method is very effective between the two!Glad somebody finally called this out and agrees!
Great advice. I've been experimenting with this last week and it made a huge difference for me. My biggest issue with the squat is that it's hard for me to keep the bar over midfoot coming out of the hole (i'm tipping forward). Putting the bar just a little lower fixed it for me, heavy squats never felt so great.
I love your videos! So helpful and informative. Keep the content coming
god damn, this channel is honestly a wealth of knowledge. every single time i encounter a new issue along this journey, omar already has a video on the exact problem. i owe so much of my progress to this man and his channel. thanks for being one of the few good (non-bullshit) fitness channels out there brotha
Last time i was in the gym i moved the bar down a bit, because of a sore spot on my neck. Worked better coming up. I think you're onto something.
I am a weightlifter who recently did my first competition. I have always struggled with leg strength and realize that is my biggest weakness. I have seen much improvement in my back squat recently simply by shifting the bar down my traps about an inch or two and intentionally driveing my knees forward while i initiate the squat (picked up from Max Aita's videos). These in combination have made my squat both prettier and stronger !
Brilliant! Me and my trainingbudy experimented yesterday with this, without watching your video. After watching it today it made even more sense, Thanks Omar!!!!! Greetings from Holland!
Even after so many years, this content is just pure gold. Thank u Omar, i always had lower back tension, and it was my bottle neck, because I had the bar too high on my traps, making the weight overshoot the optimal bar path. Before my squat felt like a half assed good morning ( well it kinda was ) , when i tried your adjustment, I had to double check if there was any weight on the bar, it was suddenly so damn light haha, i was loughing out lout, because such a small difference in bar placement created all the resentment i had for squatting xD
I have only ever done high bar squats but once I reached a certain weight I would always do the two part squat like you were talking about. I recently started setting the bar just a little lower into the hybrid position and found squatting much more comfortable and much less forward lean. This video was good because it reassured me that this was right for me.
High Bar team. I experimented with what you are stating and can confirm what you say 100%.
I used to try to imitate chinese lifters by resting the bar as high as possible on the traps and, while I made some progress, I saw that whenever I went above 85% of my 1RM my form when I tried to come out of the hole would break down a lot. It drove me crazy.
After some research I started placing the bar like in the "middle of my traps". I over reached as if I was going to go #LowBarAF but then I start rolling the bar up across the trap to find the perfect spot. Mental cue: I try to "cut" the upper traps in "half" with the bar. Maybe this helps someone. Great video and really useful advice for us without those nintendo genetics!
nintendo genetics xD
I'm using the same bar positioning just like yours in the middle of the traps during high bar squats.
This was really helpful. I experienced this recently when I went above 85% of my 1RM and I've been driving myself crazy the last 3 weeks trying to fix the prob. I was starting to feel straining in my lower back and I had something like a "good morning squat". I tried going low bar, but then that aggravated my knees and hips. I'm going to try the tips from this vid and hopefully be able to return to a better high bar.
would this be when you came out of the hole? pitching forward and doing the second half of the lift with your lower back too mucH?
Thought about giving up squatting because I can’t squat beautifully like Lu Xiaojun, but lemme try this method. Hopefully I can learn to love squatting again.
Saw my boy Lu on the thumbnail, had to click right away. 👌👌
Good tip, Omar. I have a similar body structure to yours. Long legs, no calves, shorter torso. That’s why I love it when u post videos specific to your body type.
Good luck with your calves training! I started doing them 3x /week. Hopefully leave you behind!
high bar club! thanks for all the content brother;your advice has had an impact with every lift I perform.
this is actually a really useful video. so simple yet so overlooked! thanks
Good vid my man, keep killing it
I have a hard time convincing the bros that I have less low back fatigue in my low bar squat than when high bar squatting, this video will help me explain it better! I have a short torso with pretty long femurs so low bar keeps the bar over mid foot better for me and reduces that moment arm you talked about and, subsequently, the force my low back exerts trying to get the bar back to mid foot.
omar always comes with the goods. keep it up bro
Thanks so much for this tip. It is counterintuitive to move the bar back a little, but it sure does work. I was always wondering why Clarence was doing a "low bar" squat in his videos... I do high bar exclusively, only because I have been weightlifting exclusively. Outside of that either one is fine and a very individual decision.
how do i stop my dangis banging on the ground at the bottom of the lift?
Daniel Cox squat over a hole
Daniel Cox Chop it off.
Wrap it around.
you have to cut your dangis to the proper length with proportion to your femur length. Cut it now, thank me later.
Build your calves. Bounce off massive calves before but touches ground.
This video has seriously fixed my squat from over 7 months of discouragement. I'm an intermediate lifter and finally decided to start squatting 7 months ago and when I started, I could barely do high bar 135 ATG and 7 months later I still can barely do 10 reps. I knew I was a lot stronger in my legs then 135 and I knew something was wrong with my form and I did research and tried lots of different techniques but nothing worked and I could still feel it all in my hip flexors and very little activation in my quads. I saw this video and placed the bar literally 1 inch higher on my traps and I kid you not I busted out 135 for reps like it was nothing. I felt a lot more activation in my quads then ever before and next time I squat I'm going to test my 1 rep max and I wouldn't be surprised if I were to get around 315.
was trying to figure out my squat at the gym today and found this video, this helped me immensely thank you omar
Type of video everyone should watch before they start squatting! Very clearly explained man, got my like!
I usually have the bar in the middle of my traps, I get under the bar and dig it into my traps until it's snugly into the groove. I squat high bar and try to keep as upright as possible. technique wise, I go ass to grass as low as I physically can, pause for two seconds, then drive up with my quads. I sometimes struggle with hips shooting up but I realized that is caused by quads not being activated properly during the movement. slow down and force your legs to push the weight up instead of mindlessly doing whatever it takes to get upright. you might have to go a little lighter as you focus on honing your technique.
I used to have the bar really high on my traps but I'd find it put a lot of pressure on my neck and was not efficient at all for me.
I'm 5'9, male, 190 lb bodyweight, these are the things that work for me.
thanks for another brilliant video Omar Isuf, always appreciate the tips you give, no matter how obvious it may seem to some people.
good video, glad that you mentioned that everyone has different biomechanics each individual squat is going to be different to other peoples.
good work
Great tip Omar, thanks. I think though that even Lou and every serious weightlifter place the bar like you say we ought to. They don’t really place it that high on the bottom of their neck, because then they would experience exactly what you talked about of the torso collapsing in the hole. The placement you mention is the only placement really possible in high bar squat and all of them are placing it like that- it not a hybrid- IT IS the true high bar placement- it makes bracing also easier and it allows you to keep your chest and whole torso upright specially in the hole.
Tried both for prolonged periods of time, stronger in low Bar but with adequate frequency to acquire the skill of high Bar squatting for 16 weeks, my high Bar was only 25-30lbs less having never trained it before the 16 week training block, definitely feel Training both has benefits for powerlifting aswell as weightlifting. Been following the content since I was 15, still solid as hell and enjoying the 12 week Bench programme as it was only just over half my max squat to start with. Keep it coming 👍
Helped so much ty as always omar
Accordion to science 99% of people didn't realize I switched the first word with an instrument.
Scientists predict that in 5 years the majority of teens will be addicted to drugs. Sofa king addicted.
I didn't notice until I had re-read it four times.
Gymjojo I noticed immediately, does that make me a genius?
Gymjojo I noticed it i guess I'm part of that 1% lol
All Mark Rippotoe wisdom!!
I was just wondering this! Thanks man!
Im starting to get serious on leg training and doing an upper/lower with a day for strength (5x5) and other for hypertrophy. Im a noob at squat and deadlift form but I feel more comfortable using high bar on the midline of my upper traps, not over them. I use weightlifting shoes. I feel like stronger the wider I go and the more I incline my torso (hip hinge+good morning) but I try to focus on olympic form breaking 90º while I work/learn on ankle and hip mobillity.
I'll record myself and check everything you said about my biomechanics, I just do it as I feel comfortable.
Nice content.
This guy puts out so much content, it's ridiculous!
been battling this for a while, thanks for the info man!
Thank you, I needed this information!
agreed. i've been focusing on HB squat more over the past year and for me the most comfortable bar position is just above the superior border of the scapula
Wow what the hell, I have been really mulling over this as of lately, I had to deload because I was leaning forward during my squats and making my lower back work way too much even if my legs were still alive, thanks for the video Omar, as always pretty damn good
really liking the informational videos very helpful
Noob here (~4-5 months lifting)
This was super helpful. I've tried both high and low. I could lift more weight with low, but it was killing my wrists (especially when racking) no matter what grip I tried.
Watching this made me realize my high bar position might be more of a "hybrid." I can't do quite as much weight, but it feels much better.
Awesome, I just had a question about this. Thank you bro.
@OmarIsuf I just came to find this video today after 2nd day of doing a low bar (or hybrid squat). I have only been squatting extreme high bar ( had to have my torso more upright to keep the bar on midfoot), my squat has been plateaued for 5 months, today I tried to bring it lower ( I called it low bar, but my powerlifter friends says it's still pretty high), didn't change anything else, and hit a 5kg PR. I think there isn't a real distinction between a low bar or high bar, but a smoother transition between the bar placement between these two. This new bar position of squatting allows me to utilize my posterior chain while not taking away my quad work in the squat!
hey omar thanks for the information!!!!!!!!!!!!!!!!! can you make a video about how to implement cardio to a cutting phase? what type? how much ? how long? which one do you recommend for avoiding interference with weight training?
I high bar but do struggle with placement. I've attempted low bar because I've read and researched more weight can be moved from this movement as again wasn't sure how low was proper and did not want to injure myself. I'm 6'0" and squatting has felt weird but definitely will adjust placement a bit lower.
Thank you for getting down to the nitty gritty, some RUclipsrs offer all this "advice" but never really get down to things like you do! So thanks bro!
Low bar placement tip would be awesome to!
i did this a month ago and boy does it make a difference. i feel stronger when i push back up and come up in on movement. so highly recommend
Thanks for the vid! I think after experimenting, I actually am better with the higher position. Putting the bar lower makes me want to learn forward, so I don't fall back. I think it might be that I've done so many goblet squats before even trying the barbell. Although I will keep experimenting to find the perfect fit!
Time to experiment! Thanks for the video
Good advice Omar. I squat high bar but with the bar a bit lower like you say, recently did 500 for a triple. When I first started lifting I went low bar, and my first meet I had 9 red lights on my squat. Went high bar, competed again and got 9 whites. I really do think it's the better choice for the majority of lifters.
A great video by Omar!
This one change did wonders for me thanks omar!
Great advice, I've had a couple people comment on how high I put the bar up in the gym. I tell them it's what works for me. I have very short legs. Now I can send them here.
High bar newbie, thanks for the insight!!!
u and Allan are the only people with real advice.
Thanks so much for the vid I have the problem of leaning forward I will try this other way
Low bar team but still learning it. Have been a low bar since starting. Great vid thx for the up
I'm 6'3" with long legs and I've found the modified high bar works best for me and I can use heavier weight than low bar. Thanks for all of your knowledge!
I do the high squat because it's what's comfortable and helps preserve my shoulders a little bit. Good video, Omar
Short legged, long torso dude checking in, and even for me, this tip litteraly saved my squat game. Crazy how such a tiny change makes such a massive difference.
That lv xiaojun pronunciation is by far the most accurate one I heard
Surfclam NoCalvesBro spot on again. My squats have drastically increased by experimenting with bar placement, and I have had the bar resting on a 'shelf' right in my middle traps. They've felt so natural top to bottom since then. Simple things like that can go such a long way. I tried low-bar, but it just feels weird. My body doesn't like or enjoy it. QUESTION TO OMAR: What advice can you give when setting up a deadlift program? Sets and rep ranges etc. #TeamHighBarSquatters
Perfect vídeo, most peaple are like 8 or 80, they are so attached to "rules" when they lift instead of doing what is more comfortable for they, and i used to be like this because i was instructed to do this, thanks man
Great video Omar
Brooo I just did this like 2 weeks ago I thought I was the only person who did these hybrid squats it has definitely made a huge difference for me as well.💯
This is one of the more fascinating videos you've done, thanks! But...can you please explain why YOU decided to reduce your low-bar in favor of the high? If it's commonly known and accepted that a low bar squat can be done with more weight, then what are the best reasons / advantages for choosing the high bar? As a newer lifter, I have only done high bar but if one reads the "accepted" literature from Rip. (and videos from Alan, etc..) then I was thinking that I need to switch to low bar, but in your case you mention the opposite decision!? Obviously, I admit that I am nowhere near your capability (not to mention that I'm probably 20 years older than 99% of your subscribers--54 years old!) BUT after watching this video I find myself questioning what "next" in my own development! If I "feel" that I can progress in continuing with high bar (and find the "forward lean" a bit difficult and intimidating for the low bar) then why even go to the low bar at all? At my age I fully accept that I won't be setting any records, so do I continue with high bar squatting?
Some of the best advice I heard. After this, I managed to get past my plateau. Weight I was stuck with felt lighter!
Omar can you do a video on increasing your internal rotation of a hips, and why it is so important for squatting and over health of hips xx #teamnocalves
Going off of your upper traps to your mid traps, there's an actual shelf from your cervical spine that the bar can be supported on, if you have low muscle volume up there that is
Tfw ur a high bar squatter but a powerlifter. I LOVE HIGH BAR UGH
In response to ur comment at the end, I wanna move the most weight possible, but I wanna do it high bar, because squatting 600+ high bar one day is absolute savagery
Bryce Lewis squats high bar.
Ben Dover and I quite love watching him kill it
Haack does too
Haack is a big inspiration to me as I am 83 as well
Wonderful advice on bar placement thank you. Clarence Kennedy is my favorite so I trust him and you
Even before i knew the difference between these two squat types, i high bar squated, it just felt more natural to me. I'm quite mobile, therefore i place the bar somewhere in the middle of my traps. With enough practice, everybody will find their own style of squating.
I'm a high bar squatter USAPL. I have a wrist injury on my right hand that limits the mobility to only like 20 degrees back so I just can't hold onto the bar in the low bar position. But, I move the bar down like you discussed here. I rest it more across my traps than on top of them and I feel more stable. This was kind of an accident after trying and trying to low bar and had an ah ha moment!
Hi Omar. I used to do low bar squats, never likes high bar squats coz was harder keep a balance, always pulled to front. But now doing just from squat.
hey omar love your videos. i know you have shoulder videos but do you personally think somebody with shoulder problems should stop squatting with bars and do goblet squats instead? i am doing shoulder correctiveness but was wondering if putting some stress on my shoulder during squats can delay shoulder rehab
"In this video today it's going to be a little bit of a shorter video" love it Bromar
Wow ive noticed that whenever I squat the bar placement is never the same I just worried about keeping it above my shoulders and each set with the same weight felt inconsistent with the way It moved and felt.. this makes sense so Ill definitely focus on this!!!
I high-bar squat. Awesome video Omar. I definitely have longer legs too.
Very helpful man. Same issue here
Omar... I turned on the bell notifications and this video STILL didn't show up in my sub box..
Hi man!Thx a lot!I'm quite new to squatting(not to training,i'm pretty strong in the leg press but that doesn't seem to mean anything in particular)ok,having watched countless vids on squatting,high vs lowbar,hip drive(rippetoe,Coan,thrall and yours,i think i just make things very complicated,so i decided just to go into the rack and squat,only with the empty bar for a few days,and slowly i found "my" squat,feels good,checking the basics,doing daily mobility work,now at this point,do you(or somebody else here)have some advice or tip for not making rocket science out of the skwaat?cheers from Sweden!
Had to switch from Low Bar to High Bar as I was over working my wrist and elbow joints. I was doing wide bench with low bar squat which is a taxing mix on your wrist & elbow joints. I love Low Bar as you can squat more but after switching to High Bar, I immediately felt relief on all my joints with the cost of reducing the weight a tad bit. My body is still use to the low bar form so I find it challenging maintaining an upright position but this video may be the solution.
I have a long ass torso but I still hate having that super high placement. I'm actually trying to get comfortable with it higher as I've kinda been forced into needing to high bar moving forward. Great video dude.
Good advice. Trynna hit that 405 this weekend ;) This should help!
As of yesterday Nathan Damron don't squat 680 high bar. 700 beans.
A) High Bar, B) Max weight, only getting enough depth to get lights at a Powerlifting Meet.
I started training (again technically, I used to Lift to supplement my Karate & Judo over twenty years ago, with the current Australian Olympic Hammertoss & Discus Strength & Conditioning assistant Coach as my then training partner 😅) using the StrongLifts 5X5 app about a year ago. Between a crazy busy life, general laziness on my part, and a glitching Phone Screen (like phantom fingers across the bottom, sometimes for weeks on end, which isn't good when you have an app that resets if you don't train for a few sessions) I've made erratic progress, but I currently (as in today's actual numbers) at a bodyweight of 100kg, Squat 226.5kg, Bench 93.5kg & Deadlift 82.5kg (short version, tweaked an old back injury, then forgot to restart Deadlift training till 7months ago).
I'm currently debating backing off a bit (let the app reset by 6weeks) as my form for Squat is getting ridiculously high 😐, but I'm also closing in on 2.5 times bodyweight Squats & bodyweight Bench 😳. I usually superset exercises where I can & keep rest low to build up Conditioning when I reset (which usually isn't my choice, damn phone 😤) then when it gets Heavy again go to 3minutes & do one exercise at a time (which I just last week started doing again for the 1st time in 5 months). I feel good with all my exercises, except my lack of Squat depth. I watch Alan Thrall Low Bar Squat error video immediately before this one, and between the two I have much to think about 🤗😜😍😌😊😄😀😃😉😋 !!!
Learning to maintain proper form. Doing high, low, fronts.
Cheers
I discovered it when I came back to high bar squats last weeks. I hadn't done HB for a long time and natural placed the bar a little lower than before, more natural and less painful too for me
the wizard has one of the most aesthetic looking Atg high bar squats
This video is true. For me, i found the correct placement of the bar by doing front squats. I noticed i can hit below parallel when doing front squats but not on high bar.
So i compared the distance between my chin to the bar placement when doing front squats and followed the same level at my high bar and that fixed my issue hitting below parallel at high bar.
I low bar squat for the added lbs it lets me work with. However, I do quite a bit of front squats as well as kettlebell stuff in front rack. I feel like the high bar squat is rough on my knees, and I train for fun so the oly lift carryover doesn't really affect me.
+Omarlsuf interesting point, but consider this scenario, with the position of the bar I use now I can squat fairly well until the weight gets too heavy, then it becomes a good morning or fail, should I consider bringing the bar down or just focus on getting my back stronger?? and to answer your question from the video, I prefer high bar squats because as a weightlifter it is more beneficial to my lifts to train that way
do a video on your SI recovery please!
Hey Omar nice vid, but quick question. Regarding the ability for the bar to be lower and as a novice, is it ever okay for the bar to actually rest on the shoulders? Not scaps or high on traps, but essentially smushing the traps and sitting nice on the delts.
High bar!!! Great video thanks
I believe it's the opposite shorter torso like myself when I have the bar in the middle of my upper traps but I was leaning forward and not as upright and I was ass to grass in between my legs. Coming out of the hole I'd keep going on my toes. Think of a low bar squat as you lower the bar the torso has to lean further to keep the bar over the mid of the foot.
Great vid.
i noticed it too lately, i will now try to put the bar even lower
You should do the charity meet in Peterborough!