High Bar Vs Low Bar Squat For Athletes | Which Is Better?
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- Опубликовано: 25 июн 2024
- Strength and Conditioning Coach Dane Miller breaks down the positives and negatives of the low bar and high bar squat for athletes!
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I have long legs especially femurs. I started out high bar squatting and it never felt right. Switched to a lower bar squat, instantly felt better. Then realized how crappy my mobility was and started working on it. Now I only squat high bar with heavier weight than I used to low bar squat with. Now squats feel the most natural they ever have, and my lower back is not pissed at me. Thankfully in late 20's I realized that mobility is key to pretty much all of my strength and athletic goals.
Great progression. That was my experience as well.
I'm all legs with a short torso, and high bar saved me. But I still have a bit of forward lean in my torso, much more than the short-legged squaters who are almost upright when at depth during the high bar squat.
Switched to low bar and both squat and deadlift stalled hard maybe I shouldn't be dead lifting if low barring
@@D.3100 or maybe because your body type is different…
you have the exact same problems i do, i just started really focusing on mobility. this'll translate to a better high bar and front squat, which will lead to a better clean, which will hopefully transition to better sports performance
Thank you for this amazing video. The information you bestowed to us is extremely valuable!
Glad you liked it!
I also just looked into an actual study comparing the two in experienced lifters.
High bar needs more ankle mobility, low bar needs more hip mobility.
High bar has greater quad activation in the concentric phase of the lift.
Low bar has greater quad activation (except rectus femoris) in the eccentric phase.
Low bar has greater activation of every posterior chain muscle in either phase.
Depth of the bar is comparable but achieved via different joints.
The differences in the eccentric and for the posterior chain were also greater than the difference for the quads.
If you want the most muscle mass in general, you have the most overall muscle activity squatting low bar.
If you want to specifically target the quads and ankles, high bar is more beneficial.
I'm late but could you please link the study you're referencing?
X1. 5 speed is literally perfect, wow
You are absolutely right
I like it at 1.5 when I’m about to go into a workout or when I’m really short on time. But otherwise I actually enjoy listening to coach Miller talk about his preferred lifting technique, kind of like how someone would listen to a podcast.
So glad I found this channel. As a S&C coach I can share these videos rather than repeat the same thing 500 times 😁👍 thank you
Great information and great demonstrations. High bar, low bar, front, goblet, air, zercher, jump....I love it all
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This is a great video. This coach is awesome. I think josh Bryant and him are ones to listen too. I love starting strength and it works. But this video makes some great points
I recently tried out low bar and love it! However I've kept my same stance and still go ATG. Seems to we working okay for now. I'm 6'3 and it really helps me keep from leaning forward like you said you suffer from. I want those big quads though🔥
Great video! Thx a ton!
Gkad you liked it!
Finally someone who can explain what i wanted...thanks
Love the channel keep it up my guy
Thank you!
I've been a long time casual weightlifter. Worked up to a 3 plate bench with no arch but have always really let my legs lag behind. Always had an excuse to skip leg day. I recently watched a few videos from the "squat every day" guy. Just Hitting a nice warmup with the bar, then sets of 135 for 3-5. Then singles until i got close to my 1rm. Those first few days were brutal with the DOMS that always kept me away from leg day but i pushed through them this time and became comfortable doing this program and then started adding a couple days with some more volume, 2-3 days per week. My max has already gone up 100 pounds as I feel the technique becoming much more ingrained as part of my normal daily routine. I'm lucky in that I have good ankle mobility, so ive been able to get pretty atg on high bar the whole time. Buddy had been telling me how i have to switch to low bar so i can put up more weight, but I feel very comfortable in high bar and always thought low was a little less athletic, generally. Glad I found your channel, makes me feel decent sticking with high bar even if i dont put up as much. Great vids
I’ve always preferred low bar it’s just been more comfortable, but I do switch to high bar a couple weeks every once in awhile
Me too. Just feels much more stable on my back plus my back never ever caves even with heavy weights on low bar. But harder on my elbows and shoulders for sure. I mix them two.
Nice
Ive found that i always been able to squat alot more weight with the bar sitting high with a "suicide" style grip and legs maybe a little less than shoulder width. And going "ass to grass" because I feel that I get a "spring action" from going that low, that allows me to produce a lot more power. Great info this video
I squat just how u described your squat too lol. I do oly lift too
Nice!
Great content.
Love this page
My guy's t-shirt game is A++++++++++
👆👆👆
Great content! Side note: that shirt is dope AF!
"old school strength and conditioning coaches" shot fired at Mark Rippetoe
Pros and cons benefits or not of mixing in front squats with your back squats? Should you still concentrate on high bar along with front squats? I spent most of my time in the '80s doing low bar with front squats. My sport of choice now at my older age is a track cyclist sprinter and how would all this benefit? Glad I found your channel.
Great video topic. I love front squats!
I’ve never done low bar, but thanks for the vid
Same. Feet lined with hips, back straight all the way down. It just looks so clean compared to a low bar.
Hope you enjoyed it 👍
I used to high bar for a lot of years and I always had patella issues. Changed to low bar for all my back squats and all my knee problems went away. I front squat as an alternative to high bar and have had no issues. My coach told me it was cause I was quad dominate. Since low bar squatting my vertical has also improved a lot.
Yeah, I feel the same way. My philosophy on squatting from my own experience is somewhat contradictory to what he’s saying but he’s infinitely more knowledgeable in S&C than myself so I’m gonna have to reevaluate things for myself and those I train. I should have gotten my NSCA years ago instead of ACSM. Maybe my perspective would have been different, I don’t know.
I squated low bar through college in order to maximize weight for testing but my quads lagged and I had trouble standing up with weight I could clean. Switched to high bar after college when I competed in weightlifting and benefitted a lot and got nearly as strong as I had in low bar after about a year. But I did have that knee clicking from what I think was patella tracking issues in deep high bar so I generally have cut off the depth a little high now at just below parallel. And I usually front squat instead of back squat now as I’m no longer a serious competitive athlete. More postural benefits etc. and easier on my low back. I still do pulls or RDL’s for my posterior chain. If you also are an aging recreational athlete who has some messed up joints and back from football, I advise this general method to get as much performance as you can out of your body while not overtaxing it too much.
For a while, I did both low-bar back squats and front squats in the same program (different days), but lately I do mostly high-bar back squats. I find that high-bar is better for my shoulders than low-bar. Meanwhile, for me at least, the difference in weight isn't that great.
Nice!
Your channel gonna blow up one day, of that I’m confident
That is the most definitive answer I have found on the web. As for Asian squatters, they do have longer torso and shorter legs, therefore high bar squats are the most common choice of the two.
In the Starting Strength style lowbar, they break at the knees and hips at the same time, and allow significant forward knee travel.
Fantastic breakdown, what is your opinion on programming primarily for the front squat? MMA based athlete
Amusingly I'm so long in my femurs that my low-bar looks closer to a lot of people's high bars, knees forward, chest relatively up, much more quad dominant. Helps that I took a year break from back squatting (because my form was turning everything to a squat-morning) to focus on the front squat and getting that stronger.
My short on "which squat is better" is "whichever squat you can get the best range of motion with the best strength stimulus at the lowest fatigue cost". My high bar tends to fall apart due to upper back rounding long before my legs are limiting it, so I've found I get better training sliding the bar down 2 inches. But if Low bar f's up your shoulders/elbows try moving it higher, etc.
I like to use both. Heavy low bar, back off high bar.
Low bar style can be done with knees forward high bar style as well, sitting straight down, look at IPF powerlifters for example
I actually replaced all squats with trap bar deadlifts and I feel great. I'll back squat every now and again but I prefer the front squat if I'm going to squat.
Interesting.
@@GarageStrength to be fair, I'm not competing in anything so i don't know how efficient this is for a pro or college athlete but my general speed, jumping and strength markers haven't gotten worse, they've actually gotten a little better, I'd say it's something worth considering
I have a lot of patella tendon issues from squatting high bar. Was interesting to hear that happened with you squatting low bar. I had no knee issues previously with low bar. Strongly considering going back to low bar coupled with front squats to allow me to actually squat regularly. I can really only squat up to 1x a week at the moment otherwise my knee pain severely effects how often I can do the classic lifts. Though, I'm not worried too much at the moment as my squat and pulling strength is pretty excessive when compared to my classic lifts.
Are you watching the (knees over toes guy) to help rehabilitate your knee pain ?
@@hossskul544 my tendonitis issues wore off after a couple of months. I still trained normally. I still squat high bar. Honestly wearing knee sleeves while back squatting helped a lot.
I'm also throwing in to ask for one of these but front vs back squat
Well, now we gotta do it lol
Welp, I’m convinced to switch to high bar. I’m nee to squats and just began the Starting Strength protocol about 6 weeks ago. Finally starting to get good form and technique in my squats but the low bar has been causing pain in my rotator cuffs. Might as well make the switch before habits become too ingrained.
replaced my lowbar with highbar… had to strip all the weight down to 135 to practice the new movement pattern
Hey Coach Miller! First, I'd like to say that this video was very informative and useful to me and I thank you for that. Second, I want to ask that should I back squat and front squat with an EZ curl bar or a barbell? What's the best?
barbell
BARBELL
What about compression on the vertebrae with the high bar position? A concern at all?
Man, I was just wondering about this and then this video get recommended.
Can we use the low bar technique to high bar squat? Like how Starting Strength is teaching us.
Lowbar makes sense for powerlifting as its about lifting the most weight to depth. Those who do weightlifting and CrossFit should train high bar. Depends on goals.
Or... just squat twice a week. Low bar and then front squat.
Or Good mornings + high bar squats.
Which is better for WL, back squad or front? Can only do fronts for WL propose.
what about for strongman? I know squat isn't huge in their events, as much as pressing or carries; but if I want to train to one day have a workout with brian shaw? I've never low-bar before and a lot of the pro strongman all have slight differences in techniques. I just know they do like safety squat bars.
Your t-shirt just won over a subscribe
😉
I do both they are both as equally great
I don't understand people saying low bar is "garbage" yeah put some really weights there and tell me you won't feel sore the dY after lol
I'd also add that the difference is usually overstated. You can squat low bar quite low and with a close stance. You can squat high bar sumo.
Less mobility doesn't really come from low bar so much as from squatting low bar for PL where you only squat to required depth.
Similar thing for high bar and squatting low. Weight isn't the main idea, so people don't cut depth as much.
You could also front squat.
I mean I'm not saying there are no differences or that one may not be better than the other. Just saying the difference isn't that great and it's just gpp for athletes, anyways.
Low bar feels better on my lower back compared to high bar
Fair.
why not train both?
As a new amateur boxer, which is better for me?
A powerlifter told me that the low bar is actually better for people with lower back pain than the high bar and i was in shock because everyone believe the opposite! I still dont understand why he said that
Have a big difference in low bar squat weight and high bar. Noticed high bar is harder when mess around.
Cyclist squat enters the room... Good simple video. Love the channel. My daughter is a figure skater and they are in ass to ice position all the time. Whether spining or landing. I don't see lowbar Powerlifting squat helping her for her sport.
I definitely see the trasnfer to figure skating. Haven't worked with one yet, but it definitely makes sense. Thanks for the insight 👍
Thing is my back never caves on low bar like it does on high bar even if I can rep the weight out. Not too sure if its still OK to high bar even if your back caves/bends somewhat like yours
The way to fix this is to only go as low as you can without your back breaking, either pause, pulse, move side to side, during your warm up and/or back off sets only obv, and gradually that concentrated effort will lower that depth until you can go atg. Assuming perfect foot width/toe angle/no injuries ofcourse
@@jimmgreenharvest906 thanks man. Not talking about butt wink but upper and mid back rounding as you see in his high bar during hard sets
Ah shit sorry man, I misunderstood. Hopefully someone with butwink problems sees that and it helps them lol
For upper back rounding it's not such a big deal as long as it's not to excessive, as in not to much or not every rep, and the typical fix for it if it is concerning would be again in your warm up and/back off sets isolate that portion of ROM (again pauses or pulses or 1 1/2 reps) and reallllly focus solely on lifting that chest and pointing those nipples straight up as poss. And/or more front squat work, I'd say zombies would carry over best.
@@jimmgreenharvest906 much appreciated- yeah think mid spinal erectors plus upper back could do some work for sure!
I think its okay as long as it's not uncomfortable. Lower back extenstions and quad work can help with this.
What would you say for 6’4”+ athletes? IMO a lot of basketball, track and volleyball athletes with long legs and short torsos can benefit from low bar squats. High bar squats tend to benefit people with long Torsos and short legs.
I personally have the bar in a low bar position but have my feet close and sink down ATG.
I would prefer high bar because this will allow for greater posture when squatting
i wish i could high bar. I need to build my quads. Unfortunately I have tight calves and can't keep my heels on the floor even in an unweighted "asian squat".. Not sure if weightlifting shoes will help.
I used to high bar. No knees problem in 16 years,
I do low bar but I also do front squats so a bit of balance I suppose
When in a weightlifter’s cycle would you ever throw low bar back squat in? I miss them and want a reason to train them again. I can lift so much more with it with my short torso and longer legs.
The video at 8:00 mentions that low bar can strain the lower back for people with LONG torsos. I'm guessing that short torsos and long legs work better with a low bar squat (I'm a low bar squatter, high bar sometimes irritates my knees)
Depends on the lifter, I prefer low bar because high bar feels like it grinds my hips. But ideally if I could I'd do both
Its not the bar position on your back thats causing that. Its your stance, or your form.
Nice!
this isn't a sexy answer but when I was coaching and teaching high school kids I just had them squat however they could reproduce a squat that didn't look like dog shit. Some kids that was higher, some lower. but I was only coach for the whole football program in the weight room so I always a figured a good squat at either position was better than a dog shit squat in whatever the ideal football position was. Had to do the same for how wide their feet were, and how wide their bench grip was.
Personally I've always felt most comfortable squatting with the bar somewhat low and my feet only slightly outside my shoulder and toes mostly forward with only the slightest outward point. so somewhat in between the two text book examples. I hit good depth, move good weight, and have no joint pain...when I try to go dogmatic on form one or other something always is off
When I do highbar I feel a lot of pressure on the back of my neck and it’s just not comfortable but low bar I get bad knee pains afterwards
I do low bar. I've occasionally had knee issues with it but that was due to poor technique. I've solved knee issues by "sending my butt back" and concentrating on using by glutes/hips to drive the squat.
@@robcubed9557 my knees get really bad during football season and it impairs my playing sometimes so I will definitely keep this In mind thank you
Put the bar an inch lower, in the middle of your traps.
How did you fix your it band issues ?
Lots of rolling out and mobility
Coach, how would this change with a SSB? Old guy, strength training for BJJ for context.
SSB squats are in between a high bar squat and a front squat. They will hit your quads more but your hamstrings less. You’ll also use your core more to stay upright.
SSB I would say hit max depth like high bar position
how about front squat, low bar or high bar on that one
I did low bar for years and my knees are angry now that I'm 51. I do more single leg work these days but may have to get back in the rack and eat some humble pie with high bar squats...
Low bar squats should actually be better on your knees than high bar squats. Low bar is more of a hip-dominant squat movement and high bar is a little more knee-dominant.
@@MiroTheHero7 One would think that's the case but even he admitted in the video to patellar tendon issues from his low bar squatting. Maybe it's just age in my case.
@@cappy0023 yeah I think he mentioned his patellar tendon tendinitis might have been related to poor ankle mobility (single low bar doesn’t require the ankle mobility as the high bar). If you haven’t already, check out “Kneesovertorsguy”. He has some great stuff on those dealing with knee problems. I’ve been there before so I know how frustrating it could be!
@@MiroTheHero7 Right on. Thanks for the recommendation - I'll check him out!
Interesting. I did find low bar to be killer on my knees
I started squatting with high bar and never changed to low bar even though strength was always my goal. It was just more comfortable to me.
A couple years later now I have 30 inch legs with a 545 ATG high bar squat.
I'm thinking about giving low bar a try after I high bar squat 6 plates just to see if I can get some extra weight onto my total
Same. High bar is just the way I’ve always done things. Thinking about trying out low bar tho
I did high bar for years as well but what I found out was that my glutes and hamstrings became underdeveloped but my quads were monsters
Low bar is better imo, safer ...and if you fail you can recover from it faster instead of going foward when you do high bar ...high bar is just to close to the neck , if u do go high bar i wouldnt do alot of weight, even tho it does produce alot more results for the quads..
I think your wide grip contributed to your elbow pain
Can you do a video about rugby?
We will later this year. PROMISE!
@@GarageStrength awesome! Will it be forwards or backs? As I’m sure you’re aware Rugby is a hugely position specific sport
@@SuperMessers We will cover both in one video and then get more specific videos following that
@@GarageStrength nice one lad can’t wait xx
If u squat lower u get a natural bounce off the calves at the bottom. If u squat to parallel u are 'slamming the brakes on' which is harder on the knees. Look at Clarence Kennedy squatting.
🔥
You 🔥🔥
I just rotate low bar and high bar squats.
Powerlifter. Have pretty much always been low bar. Am 30 now, and have a little knee discomfort at times in one knee.
I started a meet training cycle Monday, and I went high bar. I've played with it before. While weaker because I hadn't been lifting remotely heavy, so I can't say I was weaker (and I'd say I am quad dominant if anything) because of the bar position necessarily, I do believe my knee felt better. For now. No popping while descending, no soreness afterward, no accommodating for the knee by dropping the hips further back and chest down. Feet are narrower than when equipped powerlifting but a little wider than how I'd been squatting for a while. My depth was also just breaking parallel, so it was also highly efficient.
I'd say strengthen the back and posterior to prevent upper back rounding on the ascent. And I also suspect the let's say 10 pounds of strength lost with high bar (until I've trained those weaknesses up) are gained back by increasing joint health and longevity.
Hypertrophy for glutes?
so... front squats are the best eh?
As you can see on my pp i'm a low bar fan.
Dude bent over as much on the way up on his high bar squat. Didn't look safe.
You should just front squat and low bar squat
Aesthetics alone, high bar is superior. Watching a power lifter squat is literally the ugliest looking lift I have ever seen.
Yep, powrrlifting is a bastards sport. Ugly sumo, ugly low bar. Joke of a bench press
@@3DHDcat its really a sport for people that love to train hard but doesnt like to think hard.
@Jarod Grave this is true aswell, mobility for those trying to lift is usually absolutely awful and low bar is easier but the injuries on shoulder lowback will get higher since their bodies are so garbage
😂😂
@Jarod Grave
Strong rationalization to feel better about your ugly low bar haha
5:22
Low Squat = Little boy Quads
stop overthinking it and JUST LIFT
Answer: doesn't really matter. There, saved you 13 min.
High bar. Always. Low bar is goofy. Look at this video of layne nortons good morning squats. ruclips.net/video/zcf0lHF1lY8/видео.html
WTF? Squatting with a non-squat bar?
come on man, you're kinda strawmanning the low bar squat here... Literally the only difference between the two is the position of the bar on the back. The execution should be the same. Your break-at-the-hips, knees back technique is not "low bar technique" it's just weird squat technique popularized by equipped powerlifting. That said, there are some differences in muscle activation proportions due to different leverages, but those are mostly negligible. A full squat is a full squat and it is always going to be a general strength exercise unless you are a powerlifter or weightlifter. Just use whatever position feels good.
Oohh yeah so layne norton and stan efferding etc dont know what they are talking about? Both are elite level powerlifters and both advice sitting back and push the knees out.
And you have alot more people who said the same its more about your strenghts prefference
High bar atg >>>>>> half range nonsense.
Having long femur is no excuse.