How To HIGH BAR SQUAT (Low Bar vs High Bar)
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- Опубликовано: 22 авг 2019
- Shoulder pain preventing low bar squatting? Learn how to high bar squat in this complete guide + get programming tips and helpful cues.
We compare the high bar squat vs low bar squat position and explain the differences in biomechanics, muscles worked and how each variation benefits your program.
If you can't get into the proper low bar squat position, if you're suffering from an injury that prevents you from low bar squatting OR if you're an intermediate/advanced lifter looking for a great supplemental squat, learn how to high bar squat!
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Welcome to High Bar Anonymous... My name is James, I last high-barred 3 days ago and I'm here to tell you that it's OK. :)
Hi, James.
Hello james
Just ok?
Why is she doing that on a curl rack?
No respect.
Another great video. Love the back angle comparisons.
Thank You Barbell Logic. 😊
Cervical issues have prohibited me from doing a good high bar my whole life. As soon as I switched to low bar just a couple of years back, it has made a huge difference. Thanks for the video. Great tips!
Crazy how the body works. I have really bad cervical (C6) and T12 issues and doing high bar squats have helped tremendously. Low bar just puts too much strain. Part of this is loading of course, low bar I am in the 400s and high bar I stay in the low 3s.
Thanks 🙏🏾 a lot guys y’all have help me so much with all my barbell lifts especially this one you guy are the best hands down thanks 👍🏾👍🏾👍🏾
I love this channel!!!
Honest, straight up and awesome!
Thanks Matt
Thank YOU, sir.
Thanks for the video. I've been trying to low bar squat for a few months now and I've gone back to high bar because even though I'm only 36 my shoulder flexibility makes it difficult to get the bar secure without putting too much strain on my wrists and more critically I get hip impingement and can't make parallel in the low bar squat. So I think the larger range of motion I can get in the high bar squat is better for my anthropometry even though I can't lift quite as much weight.
When's the curl in the squat rack video coming out? I'm unsure of my form. Could really use some coaching
Great instruction and video. Very well made.
Scott Moyer Thanks so much and thank you for watching!
thanks bald coach !! best coach - he explained well- i havent seen any other trainer explains likes him.
Great comparison of squat variants at 6:19
Found this channel late but I loved your videos . Gonna watch all of them coz I'm hungry to learn 😀😀.
I don't have a coach so I'm learning all on my own and this is helpful 😃
Thanks for the great knowledge you're providing.
Thank you for the kind comment. We're glad we could help.
And good luck on your learning journey.
The deadlift and the low-bar squat use the same muscle group, aren't you afraid of overstressing the posterior chain? Why would you use the low-bar squat to strengthen the back if the deadlift strengthens the back as well? I guess they strengthen each other, but would'nt you say it's a more well rounded or balanced approach to have one exersice that strengthens the back and posterior chain (deadlift) and one exersice that involves the quads better (high bar squat)? That's what makes sense to me right now. Love you guys, great content!
High bar doesn’t really work quads more. That’s the thing. Because you can use more weight in the low bar, the quads are worked about the same
Brilliant advice
How do we execute a proper barbell curl? Serious question
I was coached by Matt back in 2017 on the squat and this is probably the best video on RUclips explaining the high bar variant concisely. One question regarding the lower reps per set: If a novice trainee had to high bar due to shoulder issues and was running a basic linear progression, could this person opt for sets of triples, and would this still work productively as part of a novice program?
Stick with 3x5 (works just fine), though could switch to triples sooner than with low bar.
Yes, would still work for novice LP.
So much better and less dogmatic than SS.
The high bar squat is also amazing for resolving any proximal hamstring issues that may crop up as a result of training. I'm using them, 4th pin rack pulls (i.e just above patella), and yates rows to rehab a high hamstring issue right now. It's all about continuing to progressively load the hamstring without compressing the proximal tendon too much. Basically lifting in a way that doesn't require movements that having you bending forward too much and reaching back with the hips. Hope someone finds this helpful. Does it suck training like a bro? Yes. But if get's my tendons healthy again so be it.
Can you do a video on the incline bench press ? Is it usefull for an intermdiate lifter ???
Nice video btw
Yes, the incline bench can be a very useful exercise. We'll look into doing an instructional video on it. Thanks!
Good video ,thanks. As a former competitive powerlifting champ out here in the Philippines, I actually qualified for the IPF sanctioned Asian Master's championships though I was highbar squatting for decades. I was always weakest in the deadlift and maybe if I had put in those decades doing low bar squats instead,I migh've strengthened my lower back a little more for the deadlift as well. Correct me if I'm wrong tho,but i gather from what's said in this video that since it's used by older guys and therapists for post op patients ,it's likely safer in a way compared to low bar squats ?
Less stress on back, more stress on quads.
Yes, less stress on the back, less difficult to get the bar into position if there's a shoulder issue, and the more open hip angle can be advantageous too, depending on what the lifter is struggling with. I wouldn't say that this movement is "safer" so much as it is "simpler".
@@BarbellLogic Thanks !
We want the stress on the back. We want the back to be trained and always seek training economy. We never do two movements when one will do.
Can I high bar squat with the lower back in extension like in the low bar squat?
high bar squats are underrated...most ppl dont have the mobility to do a full depth high bar squat w good technique...u def need a strong back to high bar squat correctly lol
also u have to allow ur knees to travel forward more...shes def not executing a high bar squat correctly either
Forward knee travel will depend on lifter anthropometry. Her high bar squat won't look just like your high bar squat.
Is it still possible to go ATG or deep in lowbar? I’ve played around with lowbar a bit but I feel I lose my balance and don’t really know where to go once I hit parallel. I use the high bar and front squat predominantly because they’re the ones I learned first, and because I’m learning the Olympic lifts which of course you need to be able to squat deep and front squat effectively. What I’m wondering is if there’s a way to squat deep with lowbar or if it’s just silly? I have the mobility to get about 4 inches from the floor in a high bar or front squat but I struggle to get more than a couple inches below parallel in lowbar.. it just doesn’t feel right to push the knees out, and being so bent over it seems like getting any lower isn’t really getting lower at the hip crease but more just pancaking into a good morning... thoughts? There’s not much content out there on this..
Raul Herrero that makes sense, thank you
What kind of accessory exercises could I do to compensate for doing a high bar squat instead of a low bar squat?
Doing a high bar squat instead of a low bar isn't that big of a deal BUT you'd want to do some exercises that focus more on glutes and hamstrings.
Some options: good mornings, glute ham raises, reverse hyper, leg curls, RDLs
Barbell Logic has the best girls
They best wheyfus.
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@@RIZZ0B Hahah
Simp
I have pain in my shoulders and elbows when i do a low bar squat following your video on proper form. I am trying to do more mobility and stretching prior to squatting but it still is very uncomfortable for the first few sets and slowly gets less painful. Is there something else I can to do help my low bar squat?
Pro tip: do high bar
Discomfort is common, but pain is a concern. I would recommend reaching out to a coach, ideally for an in-person session, to make sure everything looks ok with your form.
Squat - just squat. It’s not politics. Use the bar position that works best for you. Get strong.
Coming back from a 9 month layoff due to lumbar facet joint syndrome. I'm noticing on camera I'm having one hell of a time getting my acetabulum below or even about parallel to my patella, whereas I used to bury my squats.... Im unsure if it was more lumbar flexion at the bottom that used to allow this or if there's something wrong with anthropometry now... Should I just switch to high bar?
Not enough information to say at this point. Could send a video to support@barbell-logic.com and we can give more feedback.
That being said, if you try a high bar squat and you can hit depth, that's a good option.
Who of you was breathing in, bracing, and exhaling as she did the squat?
Finally.
Just an observation: in any gym on any given day there are lots of "bro" trainees in their twenties doing high-bar squats. The high-bar squat appears to be the holy grail. Indeed, I have had people comment on my low-bar squat looking "wrong" because of my more horizontal back angle. Interesting, then, that you mentioned that your coaches only apply the high-bar squat with an older, injured or kyphotic population. 😊
Definitely an accurate observation across many gyms! Just to clarify, we don't ONLY use the high bar squat in those situations. It's a useful assistance exercise for strong squatters who need more variation from the low bar squat and is also used during injury rehab.
I almost never see people squatting in the gym, so any kind of squat is a good squat!
Olympic lifters high bar squat only and those are just about the most athletic weightlifters out there
High bar is the true squat. Fight me
;)
Low bar squat was invented to lift heavier weights for powerlifting (numbers) purposes. Just like a massive arch lets you bench press more. Its a crutch
@@rykehuss3435 Same with sumo deadlift
@@stayontrack Agreed, though it depends on your leverages and shit. Not all people lift more with sumo than traditional DL.
i PL, but love them both.
What if my legs are so long that my form on a high bar squat looks like an average person doing a low bar squat?
Then those are the leverages you will have to work it. It’s probable that there is still a lot of work that can be done on your dorsiflexion, hip mobility etc.
The more dorsiflexion you have, the further your knee can go over your toes, meaning you will be able to keep your torso more upright, which will take some pressure off of your back. Also if you haven’t already, get yourself some Olympic Weightlifting Shoes. They make a big difference once you get used to them.
Do front squats for a while to improve your mobility and wear weightlifting shoes. I have super long legs too and after several year can finally high bar properly
Hey guys as i started to progress on the press when i go heavy i feel like passing the fuck out at the top of the rep and i have to drop the bar so i dont kill myself any tips
What a halpful video! i'm a girl, who has training for a while, I find this video great for me.
thank you very much!
btw, what is the name of the athlete in the video? :)
Alexis Newman!
the moment is higher in a high bar not less
Low bar squat is so uncomfortable, how can people endure it?
If I high bar squat, can I increase my deadlift volume a bit?
is it ok for a light day? 2 days lowbar and 1 day a lowbar
It is, though you need to ensure you actually keep it light (i.e. doing low bar squats at RPE 8+ isn't really a light day).
There's some other good reasons to do high bar
is that 25 kg. or 25 lbs. plates?
lbs, pretty sure
Why don't you use a squat bar?
i need an id on that song
"Can't take them out back and shoot them." Oh good, cause yeah, I threw out my shoulder. Need to do high bar for a bit here.
I mean, we can make exceptions...jk, get after those high bar squats!
6:24 wow.. what an extreme lean forward. She should learn to keep her torso more upright
why?
'm completely the opposite, i low bar because i fall over backward if i high bar.
It looks like she is doing low bar squats but with the bar high on the traps. Massive moment arm on the back. She would be stapled under a heavy load with this form.
Hi there! Her back and knee angles in the high-bar squat are going to look a bit different than yours depending upon anthropometry. Her bar is over midfoot when viewed from the side and her weight is balanced, which are two markers we look at to determine back and knee angle, regardless of squat variation.
@@BarbellLogic That is true, but if she allows the knees to come more forward well in front of the toes it would allow for a more vertical back angle while still maintaining the bar over mid foot. The squat would become more quad dominant vs hip dominant. I understand you guys prefer to squat hip dominant though. To each their own. I do enjoy your content and have learned lots from your channel.
@@EugeneMatlin That might indeed make her back angle more vertical, but her weight may not be balanced over midfoot even if the bar itself is over midfoot. Regardless, we really appreciate the kind words and hope you continue to enjoy our content!
PS: You're a pretty strong lifter man! Keep up the good work!
or maybe she just have bad ankle mobility or bad technique. and yes her back is in low bar mode when "high bar squating".
Jeez, that racehorse thing was a dark analogy XD
What about a hybrid squat? I tend to place the bar low on my back but squat high bar style meaning my hips and knees tend to break at the same time opposed to low bar squat where hips break first and then knees. Have you heard of anyone doing high bar squat with the bar low on back with great success or am I just an anomaly?
If the bar is low on your back, but you're not leaning over sufficiently, that means the bar is not traveling over the midfoot. Also, for the low bar squat, the hips do not break first or before the knees. The hips and knees should break simultaneously, but the knees simply don't travel as far forward during the low bar squat.
Barbell Logic okay, thank you. I guess I’m doing the squat right then :)
We'd recommend that if the bar is in the low bar position, do a true low bar squat. Have you ever had a coach look at your squat?
Barbell Logic yes I have, I posted my squat video on the SS forum and rip said my squat was a perfect high bar squat with the bar low. :shrug: Although I can tell the bar does position does feel slightly forward when I start getting fatigued, I can tell because coming up is a lot harder and I feel caves have to work a lot harder.
We're having an online coaching sale right now, if you want to get some coaching on your lifts. We'd love to help you with your squat (and all your other lifts too!) barbell-logic.com/online-coaching/
I am in that special population that cant low bar squat. I'm 58 and so inflexible that I cant even get my hands on the bar, my hands are out on the collars when I grip the bar.
Me too. Kills my shoulders when I try to get into the low bar position.
Loving that girls expression
Don't know what the guy's saying though...
I'm hooked to that pretty face
Her high bar squat not vertical.
Need somone to listen me like she's listening .
0:03
Me, an intellectual: They must only do high-bar squats in Warhammer 40K....
Video is really distracting... Had to watch it few more times just in case, to get the things right.
Clicked for the onion booty, stayed for the tutorial...
We're glad you stayed.
P-OH-sterior chain.
The way she does high bar squat is completely wrong. Hes just teaching her to do a squat with a bar position high, but with a lowbar mechanism. This is ridiculous
Noticed that too, maybe she doesn't have strong enough quads or is too used to lowbar.
Some of the best squatters in the World squat high bar. Put the bar where it feels right for you. Low bar kills your wrists.
Low bar CAN kill your wrists.
We just want more people to squat. Low bar is our default, but it's not dogma.
Thanks!
Front squat is better
Better for what? Training the quads?
@@BarbellLogic no difference hits the quads all the same there is no proof low bar or high bar hits the quads more all the same
Lol. It's an olympic lift and looks very astetic. Low bar squat is sadly not a very beautiful lift, though very efficient.
Awesome content ,but don't act make it feel a natural....
Just as you train someone.
Thanks for the feedback!
@@BarbellLogic awesome videos
Low bar squat is cheating.
cool
The lady never talks in these videos. Just the dude. It’s weird.
Absolutely ridiculous! This is not how you high bar. More un-logical barbell nonsense LMAO!!!