I squatted mid bar for a long time and never even realized it. I watched a video by Stan Efferding that made me realize I needed to place the bar lower. My squat went from 555 to 635 in 5 months after that lol. Really really helps!
I can't really do mid or low, I have insanely long arms and my shoulders took a lot of beating because I low bar squatted a bunch before. I hate the fact that I have to spread my arms wide for it which doesn't feel right to me, I can't tighten my upper back as well and the bar ended up slipping and hurting myself in the process. I high bar squat exclusively, which is actually really comfortable for me even though I can't squat as much as when I low bar squatted. I can keep tightness in my upper back, it's way way more comfortable, and I feel the pump way better in my quads.
As a long legged dude, found that mid bar position with a 45 degree tilt forward works pretty good for me. I guess I could put a bar a bit lower, but I would have to tilt forward even more. Or maybe I'm tripping, just watched a clip of my squat, the bar rests right on rear delt meat
@@dennisrobinson8008 I suck in practice but I do know something in theory. Like you have to lean foward more so that in the bottom position your torso create a 55 degree angle with your femur, of course this can also be afected by leverage. Also push your butt behind a little more and hip drive. For the setup, place the bar below your "pointy shoulder joint" in the rear delt. This is uncomfortable but you'll have to get used to it.
I've always been more of a high bar squatter, although never tried to get in the grove of low bar squatting. Any suggestions on trying to make the transition from high bar to low?
If you squat multiple times a week try making only one of those sessions low bar. Preferably the lighter of the two days if that’s how you run your program. Be mindful of your shoulders, elbows, and wrists since it can put extra stress on them. Don’t wanna get tweaked up
If anyone gets wrist pain in really low bar then push your wrists forward like your trying to punch someone in front of you and this will stop them rolling back
I just cannot get the bar into a stable position. Internet guide always say something so generic like "place the bar on your rear delt", but I have quite low mass so that doesn't make any sense to me. I use midbar all the time because I can place the bar on the "pointy" shoulder joint, which I find comfortable and stable. Any idea on how to secure the bar?
Since you have quite low mass, I suggest you don't even focus on bar positioning. Just do a high bar for now, Put size on rear delts, upper back/mid in general. The only reason to use low bar specifically, if u have really long legs like myself, even so I can still do high bar, but it irritates my quad tendons quite a lot more than low bar variation.
I don't get why...I squat high-bar, and switching to low-bar does almost nothing for my squat...it's as if the bar placement has no impact whatsoever on my mechanics and/or my poundages. I'm not sure why.
It absolutely should. You should instantly feel a difference, and if you aren't, you're probably trying to replicate a high bar form with a mid bar squat. The first day I low bar squatted my doms instantly changed from my hamstrings to my quads. It was pretty insane for me, but everyone is different.
@@Bydey It's so weird..I even exaggerated how low I place the bar. I even put on flat sole wrestling shoes to encourage more of a forward lean and breaking at the hip first. All it did was make the squat exponentially more difficult for me, as well as very awkward. All things on paper would make it seem the low-bar squat is much better for my body type, as I have a short torso and noticeably long legs/femurs. Yet, a high-bar squat buried with a break at the knees first and sort of a bounce INTO my knees at the bottom yields a much easier squat for me and a more confident squat.
personally, I don't call it a mid bar. For those individuals, I believe due to their balance and proportion of torso/leg length, the Mid bar position is really THEIR high bar. If they try to look like a High bar position of another lifter, they might fall forward.
I’ve done high bar and transitioned to low bar and strength was about exactly the same, but I found out I am much stronger in about a midbar position after just training for a while. I’m much more explosive, but I’m quad dominant. 17 and squat 520 at 6’2”, I’m just luckily built for squat. Like my deadlift on an actual deadlift bar is about 550 so not much more than my squat, just built for it I guess😂
I'm a bigger guy (compared to some at least) 6ft 315lbs relatively lean and anytime I try low bar it completely wrecks my biceps with tendonitis so much so I cant even get under a squat bar currently and have to use the buffalo bar. Anyone had similar issues and managed to get past it? Effects pretty much all my workouts now especially pressing
i had the same problem as you, 188cm here. my tendonitis made it unbearable to even do any sort of training even days after squatting. so i switched to mid-bar squat. i dont feel tendonitis anymore and it has been months since i changed. i stil havent been able to squat 195kg which was my pb, but being injury free is worth it 100%. i believe it takes time to get used to a new style.
one thing i forgot to mention, i changed grip style from thumbless to full grip. its what alot powerlifters do and feels much better for me. this might actually be the reason for no more injuries.
@@zycoz Pretty much where I'm at myself. Having to do suicide grip on any form of pressing (dumbell pressing is a no go) squatting at best is high bar with the Buffalo bar. I totally agree and I made the stupid error of taking a max weight (which was 365kg) in the low bar position without ever doing much consecutive low bar work
@@acer124 ive heard people switching from fullgrip to thumbless (the opposite of me) and got less tendonitis. might work for you as we all have different bone structures. 365kg is no joke!
@@Soccasteve my problem with low bar in the past is that my shoulders impinge off the unrack. First time I hit 405 was low bar and I hadn’t attempted it ever since, and a several months after I got comfortable hitting 405 high bar and stuck to it since its probably better for quad growth
@@SupERsNipAa327 Yeah I know a number of people complain about the same thing, guess I've been lucky. I actually learned how to squat low bar from the beginning (didn't know where else to put the bar) so it's pretty natural for me. I find high bar actually hits my upper back more than anything else and low bar seems to hit my entire leg better than high bar. Everyone is slightly different but I tend to train it all, even front squat.
Funny enough my friend said the same thing about my mid/hybrid bar squat when I told him this my low bar position he was so shocked dude said it was almost high bar 😀
Very true! Another problem that I face sometimes and see others do too is not sitting back enough. This makes the position of the bar pass the centre position and creates leaning and a lot of unnecessary pressure on the lower back. In my humble opinion, not sitting back enough is one of the main reasons for the good morning squat.
@@JonModafokin1 true, some people don't let the knees move forward and only move backwards. This creates an over exaggerated lean, but the same happens when you move your knees forward and go down and the bar passes the centre. It puts crazy stress on the back and quads, and when moving up, the hips go up but the bar stays in front.
Hey Pete, any favorite movements you have for knee health/rehab? Heavy squats & deadlifts cause wear & tear on the knees over time, would be nice to get your input
Pete I think that the forward pitch would have more to do with posterior vs anterior muscle imbalances no? If your hamstrings are much weaker than your quads then you will get pitched forward
Don't force low bar if it's gonna compromise your position or break your shoulders. Your squat will turn out worse . Go with a position you can do consistently without pain and watch your squat benefit. Everyone's alittle different and needs different bar positions, hand widths etc.... also dude in last clip was low bar and got smacked forward still. Core and upper back need to be strong enough for the weight your gonna handle regardless of low bar high bar etc..
I squatted mid bar for a long time and never even realized it. I watched a video by Stan Efferding that made me realize I needed to place the bar lower. My squat went from 555 to 635 in 5 months after that lol. Really really helps!
Can you point me towards a video that explains this please? I think that I’m doing the same thing.
insane!!!
your client does get pushed forward tho .
I've never been able to get comfortable with low bar after having 2 shoulder surgeries. Mid bar is about the best I can do these days.
I can't really do mid or low, I have insanely long arms and my shoulders took a lot of beating because I low bar squatted a bunch before. I hate the fact that I have to spread my arms wide for it which doesn't feel right to me, I can't tighten my upper back as well and the bar ended up slipping and hurting myself in the process. I high bar squat exclusively, which is actually really comfortable for me even though I can't squat as much as when I low bar squatted. I can keep tightness in my upper back, it's way way more comfortable, and I feel the pump way better in my quads.
As a long legged dude, found that mid bar position with a 45 degree tilt forward works pretty good for me.
I guess I could put a bar a bit lower, but I would have to tilt forward even more.
Or maybe I'm tripping, just watched a clip of my squat, the bar rests right on rear delt meat
I've noticed that mid bar works quite nicely for me, really low bar feels like I can't really use my leg strength properly
Thats because you dont use heap drahhhhve.
lol ok Rippletoe@@cableg4872
I am a high bar squatter. Low bar just feels fucking terrible on my back and shoulders.
Amen brother. It’s also okay to lean forward some. This idea of a completely vertical torso throws off a lot of folks trying low bar.
ikr that's the whole point of lowbar lol. To use posterior chain and hip drive.
So more glutes and low back? Glutes are strong as fuck
@@dennisrobinson8008 yes this is why people are stronger in low bar position
@@whiteou7. Thanks for the reply. What would you say are the most important queues for setup to ensure it's a proper low bar position?
@@dennisrobinson8008 I suck in practice but I do know something in theory. Like you have to lean foward more so that in the bottom position your torso create a 55 degree angle with your femur, of course this can also be afected by leverage. Also push your butt behind a little more and hip drive. For the setup, place the bar below your "pointy shoulder joint" in the rear delt. This is uncomfortable but you'll have to get used to it.
Great point. What is the best tip to consistently set up a proper low bar?
I've been stuck at 315lbs for way too long. I squat very narrow and mid-bar. I'll try a wider stance + low-bar.
Can we get a comparison video display high, mid, low position on the back as well as torso angles?
Just found your channel and I must say your advice is excellent. Tomorrow is leg day, il definitely give this a try
You da man ,Pete.
Excellent video as always! 🙏
I've always been more of a high bar squatter, although never tried to get in the grove of low bar squatting. Any suggestions on trying to make the transition from high bar to low?
If you squat multiple times a week try making only one of those sessions low bar. Preferably the lighter of the two days if that’s how you run your program. Be mindful of your shoulders, elbows, and wrists since it can put extra stress on them. Don’t wanna get tweaked up
Where should it be? How low?
Whenever I go low bar I get bicep tendonitis, to much tension on my shoulders
I had this and I fixed it by shifting my grip upwards into my fingertips as opposed to my palms.
Pretty sure I am squatting with the mid bar position, but it feels comfortable for me.
If anyone gets wrist pain in really low bar then push your wrists forward like your trying to punch someone in front of you and this will stop them rolling back
If the bar isn't on the L4, you're not low enough lol
100k just around the corner Pete
Currently I am doing mid bar because low bar was messing with my shoulder.
So with mid bar am i breaking at the hips and knees at the same time or am i breaking at the knees first?
Never a good idea to break at the knees first unless u are built like a 5 foot chinese oly lifter (very torso dominant)
For some reason with mid bar i feel the weight much easier than if i place it lower but it does happen that sometimes i roll forward
I just cannot get the bar into a stable position. Internet guide always say something so generic like "place the bar on your rear delt", but I have quite low mass so that doesn't make any sense to me. I use midbar all the time because I can place the bar on the "pointy" shoulder joint, which I find comfortable and stable. Any idea on how to secure the bar?
Since you have quite low mass, I suggest you don't even focus on bar positioning. Just do a high bar for now,
Put size on rear delts, upper back/mid in general.
The only reason to use low bar specifically, if u have really long legs like myself, even so I can still do high bar, but it irritates my quad tendons quite a lot more than low bar variation.
Great video. I really like the low bar squat.
Does the bar rest even lower then on the rear delts on a true low bar squat?
I don't get why...I squat high-bar, and switching to low-bar does almost nothing for my squat...it's as if the bar placement has no impact whatsoever on my mechanics and/or my poundages. I'm not sure why.
It absolutely should. You should instantly feel a difference, and if you aren't, you're probably trying to replicate a high bar form with a mid bar squat. The first day I low bar squatted my doms instantly changed from my hamstrings to my quads. It was pretty insane for me, but everyone is different.
@@Bydey It's so weird..I even exaggerated how low I place the bar. I even put on flat sole wrestling shoes to encourage more of a forward lean and breaking at the hip first. All it did was make the squat exponentially more difficult for me, as well as very awkward. All things on paper would make it seem the low-bar squat is much better for my body type, as I have a short torso and noticeably long legs/femurs. Yet, a high-bar squat buried with a break at the knees first and sort of a bounce INTO my knees at the bottom yields a much easier squat for me and a more confident squat.
personally, I don't call it a mid bar. For those individuals, I believe due to their balance and proportion of torso/leg length, the Mid bar position is really THEIR high bar. If they try to look like a High bar position of another lifter, they might fall forward.
I’ve done high bar and transitioned to low bar and strength was about exactly the same, but I found out I am much stronger in about a midbar position after just training for a while. I’m much more explosive, but I’m quad dominant. 17 and squat 520 at 6’2”, I’m just luckily built for squat. Like my deadlift on an actual deadlift bar is about 550 so not much more than my squat, just built for it I guess😂
crazy numbers dude, keep it up
I'm a bigger guy (compared to some at least) 6ft 315lbs relatively lean and anytime I try low bar it completely wrecks my biceps with tendonitis so much so I cant even get under a squat bar currently and have to use the buffalo bar. Anyone had similar issues and managed to get past it? Effects pretty much all my workouts now especially pressing
i had the same problem as you, 188cm here. my tendonitis made it unbearable to even do any sort of training even days after squatting. so i switched to mid-bar squat. i dont feel tendonitis anymore and it has been months since i changed. i stil havent been able to squat 195kg which was my pb, but being injury free is worth it 100%. i believe it takes time to get used to a new style.
one thing i forgot to mention, i changed grip style from thumbless to full grip. its what alot powerlifters do and feels much better for me. this might actually be the reason for no more injuries.
@@zycoz Pretty much where I'm at myself. Having to do suicide grip on any form of pressing (dumbell pressing is a no go) squatting at best is high bar with the Buffalo bar. I totally agree and I made the stupid error of taking a max weight (which was 365kg) in the low bar position without ever doing much consecutive low bar work
@@zycoz ironically I was toying with the idea of trying thumbells (currently wrap thumb around the bar but maybe I won't lol
@@acer124 ive heard people switching from fullgrip to thumbless (the opposite of me) and got less tendonitis. might work for you as we all have different bone structures. 365kg is no joke!
I squat high bar, 475 lbs. But I’m definitely gonna give low bar a fighting chance soon.
Be warned, it’s probably going to feel like shit at first and you’re not going to like it
@@Soccasteve my problem with low bar in the past is that my shoulders impinge off the unrack. First time I hit 405 was low bar and I hadn’t attempted it ever since, and a several months after I got comfortable hitting 405 high bar and stuck to it since its probably better for quad growth
@@SupERsNipAa327 Yeah I know a number of people complain about the same thing, guess I've been lucky. I actually learned how to squat low bar from the beginning (didn't know where else to put the bar) so it's pretty natural for me. I find high bar actually hits my upper back more than anything else and low bar seems to hit my entire leg better than high bar. Everyone is slightly different but I tend to train it all, even front squat.
Funny enough my friend said the same thing about my mid/hybrid bar squat when I told him this my low bar position he was so shocked dude said it was almost high bar 😀
Very true! Another problem that I face sometimes and see others do too is not sitting back enough. This makes the position of the bar pass the centre position and creates leaning and a lot of unnecessary pressure on the lower back. In my humble opinion, not sitting back enough is one of the main reasons for the good morning squat.
???? Good morning squats are happening cuz people are ONLY sitting back without using their knees , the f u talking about
@@JonModafokin1 true, some people don't let the knees move forward and only move backwards. This creates an over exaggerated lean, but the same happens when you move your knees forward and go down and the bar passes the centre. It puts crazy stress on the back and quads, and when moving up, the hips go up but the bar stays in front.
True low bar or skyscraper traps?
High bar gang here 💪
gotta have good mobility or wrist/elbow/shoulder gon get rekt!!!!
High bar is the one true squat form
Like these short videos
Hey Pete, any favorite movements you have for knee health/rehab? Heavy squats & deadlifts cause wear & tear on the knees over time, would be nice to get your input
Pete I think that the forward pitch would have more to do with posterior vs anterior muscle imbalances no? If your hamstrings are much weaker than your quads then you will get pitched forward
Mid-bar enjoyer here
Or just listen to Mark Rippetoe he teaches at the best
Don't force low bar if it's gonna compromise your position or break your shoulders. Your squat will turn out worse . Go with a position you can do consistently without pain and watch your squat benefit. Everyone's alittle different and needs different bar positions, hand widths etc.... also dude in last clip was low bar and got smacked forward still. Core and upper back need to be strong enough for the weight your gonna handle regardless of low bar high bar etc..
algorithm
HmjH