{"id":189724,"date":"2023-06-08T02:13:19","date_gmt":"2023-06-08T07:13:19","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=189724"},"modified":"2023-06-08T02:13:27","modified_gmt":"2023-06-08T07:13:27","slug":"low-bar-vs-high-bar-squats","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/low-bar-vs-high-bar-squats\/","title":{"rendered":"Low-Bar vs. High-Bar Squats: What&#8217;s the Best Lower-Body Builder for You?"},"content":{"rendered":"<p>Squats are probably the first exercise a person ever performs \u2014 simply standing up from the ground. This is likely why squats are often dubbed as the king of exercises. Indeed, they are one of the best, if not <em>the<\/em> best exercises to develop lower body size, strength, and power while making you a universally stronger athlete with a core of steel.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/07\/BarBend-Article-Image-760-x-427-14.jpg\" alt=\"Man in white sleeveless t-shit squatting with a loaded barbell across his back\" class=\"wp-image-163437\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/07\/BarBend-Article-Image-760-x-427-14.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/07\/BarBend-Article-Image-760-x-427-14-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Ivan Kochergin \/ Shutterstoc<\/figcaption><\/figure>\n\n\n\n<p>When lifters talk about squats, they\u2019re generally referring to the barbell <a href=\"https:\/\/breakingmuscle.com\/back-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264063\">back squat<\/a>, even though there are many different ways to perform \u201ca squat.\u201d But there are even two primary types of back squats \u2014 the low-bar squat and the high-bar squat. In the high-bar squat, the barbell is resting on your upper traps, while the low-bar position nestles the bar across your posterior deltoids or even lower in some extreme cases.<\/p>\n\n\n\n<p>Even though the two exercises might look similar from a distance, they have their own benefits and one or the other might better suit your specific goals. To figure out which squat setup is best for <em>you<\/em>, let\u2019s compare them.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"low-bar-squat-and-high-bar-squat\">Low-Bar Squat and High-Bar Squat<\/h3>\n\n\n\n<ul>\n<li><strong><a href=\"#1\">Exercise Differences<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#2\">Exercise Similarities<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#3\">How to Do the Low-Bar Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#4\">How to Do the High-Bar Squat<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#5\">How to Program the Best Squat for You<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor1exercise-differences\"><a id=\"1\" class=\"linkj\"><\/a>Exercise Differences<\/h2>\n\n\n\n<p>At first glance, there are only a few inches of difference in bar placement. Surely that can\u2019t make a dramatic difference, can it? It can. Here\u2019s how each squat best serves a different purpose.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"strength-potential\">Strength Potential<\/h3>\n\n\n\n<p>Setting the barbell in a lower position decreases the moment arm between the bar and your hips. As such, you can use heavier loads with the low-bar squat. The lever is shorter, which means the same amount of force generated by your hips and back muscles, you can move more weight.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/08\/Shutterstock_713468662.jpg\" alt=\"muscular person performing barbell squat\" class=\"wp-image-164615\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/08\/Shutterstock_713468662.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/08\/Shutterstock_713468662-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Dragon Images \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>Your core is also more compact and resilient, and your upper back is stronger in a low-bar position. You face less risk of bending forward or having your upper back collapse with the low-bar squat.<\/p>\n\n\n\n<p>This is why this variation is favored by powerlifters and most strength athletes. Some of them even put the barbell as low on their back as it can be without sliding down \u2014 to decrease the moment arm as much as possible, improve their leverage, and lift as much weight as possible. If you\u2019re concerned with lifting as much weight as possible, then you should probably make the low-bar squat your primary choice. (<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2019\/07001\/The_High_Bar_and_Low_Bar_Back_Squats__A.1.aspx\" data-lasso-id=\"264064\">1<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-recruitment\">Muscle Recruitment<\/h3>\n\n\n\n<p>One consequence of having the barbell lower is that you have to adopt a more forward-leaning torso position. This increases your hip angle and, the greater it is, the more you\u2019ll recruit your hip muscles: glutes, lower back, and hamstrings.<\/p>\n\n\n\n<p>On the other hand, with the high-bar squat, you can maintain a more upright posture, but it increases knee flexion. You\u2019ll put more stress on your quadriceps and it will be easier to feel them working. You also target the abs more because they\u2019re more strongly recruited in an upright position.<\/p>\n\n\n\n<p>This makes the low-bar squat more of a \u201cposterior chain\u201d-dominant movement (emphasizing your glutes, lower back, and hamstrings) while the high-bar squat also recruits your \u201canterior chain\u201d (emphasizing your quadriceps and abdominals).<\/p>\n\n\n\n<p>This is why the high-bar squat is the more common choice for bodybuilders and physique-focused lifters.The exercise suits those interested in <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264065\">building more muscular legs<\/a>, particularly the relatively larger quadriceps.<\/p>\n\n\n\n<p>Go with the high-bar squat if you want to emphasize your quads, but use low-bar squats if you\u2019re more concerned with targeting your glutes and hamstrings.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"technique-and-mobility\">Technique and Mobility<\/h3>\n\n\n\n<p>It can be difficult to find your \u201dgroove\u201d and adapt to low-bar squatting. You have to find your own ideal torso angle, decide an optimal barbell position, determine how much to sit back, etc. And this is emphasized because mobility requirements in your shoulders and hips will dictate the limits of your form.<\/p>\n\n\n\n<p>Indeed, the barbell position in a low-bar squat requires a good deal of shoulder mobility to hold the bar in position, as well as external rotation and wrist stability. Low-bar squats are notorious for putting a relatively high degree of stress on your wrists and shoulders. This is why some powerlifters wear wrist wraps when squatting, or avoid the low-bar squat to save shoulder strain for their <a href=\"https:\/\/breakingmuscle.com\/bench-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264066\">bench press<\/a>.<\/p>\n\n\n\n<p>If you have no mobility issues or old injuries nagging you, you\u2019re good to go. But if you\u2019re a battered gym veteran, or if your shoulders and elbows are tender, stick to the high-bar squat \u2014 at least until the pain and issues are gone and you have developed adequate mobility to squat pain-free.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor2exercise-similarities\"><a id=\"2\" class=\"linkj\"><\/a>Exercise Similarities<\/h2>\n\n\n\n<p>With both exercises being squats, they do share many similarities and overlapping benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bilateral-development\">Bilateral Development<\/h3>\n\n\n\n<p>Both types of squats are multi-joint <a href=\"https:\/\/breakingmuscle.com\/best-leg-exercises\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264067\">leg exercises<\/a> that involve hip, knee, and ankle joints to work many muscle groups including the quadriceps, <a href=\"https:\/\/breakingmuscle.com\/best-hamstring-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264068\">hamstrings<\/a>, glutes, and even your back and core. (<a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2023\/02000\/A_Brief_Review_on_the_Effects_of_the_Squat.6.aspx\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264069\">2<\/a>) Squats will mainly grow your legs, but they can actually contribute to making your whole body bigger and stronger. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4262933\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264070\">3<\/a>)<\/p>\n\n\n\n<p>Because these squats work both lower body limbs at the same time, you\u2019re more stable, and can generate more strength, lift more weight, and potentially stimulate more hypertrophy. They also help save time since you don\u2019t have to switch legs with every set you perform.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"posterior-loading\">Posterior Loading<\/h3>\n\n\n\n<p>Compared to other squats variations, both the low-bar and the high-bar squat are <em>back<\/em> squats, meaning that the loading is focused on your posterior chain because the bar is resting on your upper back muscles. This isn\u2019t the case, for instance, with the <a href=\"https:\/\/breakingmuscle.com\/zercher-squat\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264071\">Zercher squat<\/a> or <a href=\"https:\/\/breakingmuscle.com\/front-squat\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264072\">front squat<\/a> which load the front half of your body and emphasize your anterior chain.<\/p>\n\n\n\n<p>As such, both the low-bar squat and high-bar squat have the potential to load relatively heavy weight and they are effective for <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264073\">building strength<\/a>. Compared to front-loaded squat movements, your torso is less upright and you undergo more hip flexion and less knee flexion.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/06\/Shutterstock_651863884-1.jpg\" alt=\"Shirtless muscular person in gym doing barbell squat\" class=\"wp-image-189729\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/06\/Shutterstock_651863884-1.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2023\/06\/Shutterstock_651863884-1-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: antoniodiaz \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>The back-focused bar position, whether it\u2019s low-bar or high-bar, implies more recruitment in the posterior chain \u2014 hamstring, glutes, and lower back \u2014 and less recruitment in the anterior chain \u2014 quadriceps and abs. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25630691\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264074\">4<\/a>) If you\u2019re interested in developing your posterior chain and lifting plenty of weight, then one of these back squat variations are your go-to.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor3how-to-do-the-low-bar-squat\"><a id=\"3\" class=\"linkj\"><\/a>How to Do the Low-Bar Squat<\/h2>\n\n\n\n<p>With the low-bar squat, the barbell is not placed on the traps. Get under a barbell and position it even lower, on your posterior deltoid (the rear of your shoulders) above the top of your armpits. Squeeze your shoulder blades as much as possible to create a \u201cshelf\u201d needed to hold the barbell in place. Bend forward slightly at the waist to prevent the bar from moving around or possibly falling.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Low Bar Back Squat - Movement Demo\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_9DViJ5hipMA\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9DViJ5hipMA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/9DViJ5hipMA\" \/><meta itemprop=\"duration\" content=\"PT30S\" \/><meta itemprop=\"uploadDate\" content=\"2022-06-09T14:29:27Z\" \/><\/div><div id=\"lyte_9DViJ5hipMA\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9DViJ5hipMA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Low Bar Back Squat - Movement Demo<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/9DViJ5hipMA\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9DViJ5hipMA%2F0.jpg\" alt=\"Low Bar Back Squat - Movement Demo\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Many people don&#039;t realize that there&#039;s multiple ways to set-up for a Back Squat. Bar placement and body positioning during squats can play a big role in what muscles we target and greatly impact our ability to move heavy weight. During High Bar Squats, we place the barbell on top of the traps and it typically allows for a slightly more upright squat. High Bar is usually the preferred squat preference among bodybuilders, Olympic Weightlifters, and CrossFitters. It will have the most transfer and carryover to the Olympic Lifts (Snatch and Clean &amp; Jerk). During Low Bar Squats (like seen in this video), you&#039;ll notice that barbell rests farther down across the back and shoulder blades. Torso position is typically more angled and chest is slightly forward. Low Bar is a little more common in communities like Strong Man &amp; Powerlifting, but it can provide a powerful set-up to move really height weights. If you&#039;re someone who experiences knee pain or has really long legs (like me!), you might enjoy Low Bar. ---- \u25b9 Follow Me on Instagram: \u2023 http:\/\/instagram.com\/lauriechristinetongate \u25b9 Our Workouts &amp; Online Fitness Community: Paragon Training Methods \u2023 http:\/\/instagram.com\/paragontrainingmethods \u2023 https:\/\/www.paragontrainingmethods.com\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Once the barbell is secure, step back and adopt a shoulder-width (or slightly wider) stance. Bend at your hips and knees until your thighs break parallel with the floor. Aim to keep the barbell over your midfoot at all times. This keeps you in a powerful position of leverage.. Push back up until your legs are straight.<\/p>\n\n\n\n<p><strong>Form tip:<\/strong> To help create the cushion of arm, shoulder, and upper back muscles necessary to hold the barbell in position, bring your hands slightly closer. This will help you squeeze your shoulder blades even more. It might prove uncomfortable at first, so make sure to properly warm-up your shoulders and back before low-bar squatting.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-the-low-bar-squat\">Benefits of the Low-Bar Squat<\/h3>\n\n\n\n<ul>\n<li>The low-bar squat puts you in a position to lift the most weight of any squat variation. This is the one you want to prioritize if you want to compete in strength sports like powerlifting or strongman\/strongwoman contests, or if you\u2019re simply interested in lifting really heavy weights for fun.<\/li>\n\n\n\n<li>Low-bar squats deliver more posterior chain recruitment. Your glutes, hamstrings, and lower back will be activated more than with other squat variations.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"low-bar-squat-variations\">Low-Bar Squat Variations<\/h3>\n\n\n\n<p>If you want to give your shoulders a break, or want to attack the squat from another angle, here are some variations you might want to try.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"safety-bar-squat\">Safety Bar Squat<\/h3>\n\n\n\n<p>If you have access to a safety bar, it can be an excellent piece of gym equipment. Its main purpose is to make the exercise less stressful on your shoulders, elbows, and neck. In summary, it\u2019s a very accessible squat for people who have joint mobility issues. You can mimic the low-bar squat torso angle and general technique, while sitting back farther and bending forward with less trouble.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"SSB Squat-How, Why &amp;amp; When? #shorts\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_93s3lbCvFj4\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F93s3lbCvFj4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/93s3lbCvFj4\" \/><meta itemprop=\"duration\" content=\"PT58S\" \/><meta itemprop=\"uploadDate\" content=\"2021-01-19T22:22:33Z\" \/><\/div><div id=\"lyte_93s3lbCvFj4\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F93s3lbCvFj4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">SSB Squat-How, Why &amp; When? #shorts<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/93s3lbCvFj4\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F93s3lbCvFj4%2F0.jpg\" alt=\"SSB Squat-How, Why &amp;amp; When? #shorts\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"There are tons of different exercise variations out there being touted as a fix to this weak point or the best exercise to improve such and such. Here is a simple guide to help you understand how to do some of these more important variations, why you would perform them and when they\u2019re best to include in your training. Safety Squat Bar (SSB) Squat Technique Points: -Squat mechanics are similar to the high bar squat (Watch our Squat Pillars series on YouTube) -Actively flex your upper back -Avoid pushing up or pulling down on the handles Why To Do It: -Addresses upper back rounding during squat -Work around sore elbows\/shoulders from low bar squatting -Builds up quads with more overload than front squatting When To Do It: -Hypertrophy Blocks because they support high volume squatting and won\u2019t interfere with Bench Press training -Hypertrophy and Strength Blocks to address rounding over weak point -Strength and Peaking Blocks to give your upper body a break from heavy low bar squats while still giving your lower body good training stimulus Get totally customized powerlifting programming in a beautifully designed app for Apple and Android with JuggernautAI, find it in the App Store, Google Play Store or try it 2 weeks FREE at https:\/\/www.juggernautai.app\/\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>The safety bar squat also has the benefits of overloading your traps, upper back, and abs. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30363042\/\" data-lasso-id=\"264075\">5<\/a>) If the low-bar squat irritates your shoulders or if you want to improve your upper back strength, give this variation a go.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"box-squat\">Box Squat<\/h3>\n\n\n\n<p>Technically, you could do box squats with a high-bar position, but the overall mechanics and purpose of box squats are better suited with the low-bar position. For this variation, you use a box or a bench, sit back, and squat down. Pause for a second on the bench or box, then contract your glutes and hamstrings to explode upwards. Don\u2019t allow yourself to crash down uncontrolled onto the box.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Box Squats\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_9uhEh9gpwUU\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9uhEh9gpwUU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/9uhEh9gpwUU\" \/><meta itemprop=\"duration\" content=\"PT39S\" \/><meta itemprop=\"uploadDate\" content=\"2021-10-11T06:28:34Z\" \/><\/div><div id=\"lyte_9uhEh9gpwUU\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9uhEh9gpwUU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Box Squats<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/9uhEh9gpwUU\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9uhEh9gpwUU%2F0.jpg\" alt=\"Box Squats\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Box Squats\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>This movement is a favorite among powerlifters because it\u2019s a great way to teach proper squatting mechanics and consistent depth. The box squat also recruits your posterior chain more efficiently and teaches you to improve explosive power out of the bottom position.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor4how-to-do-the-high-bar-squat\"><a id=\"4\" class=\"linkj\"><\/a>How to Do the High-Bar Squat<\/h2>\n\n\n\n<p>Position yourself in front of a barbell in a rack, then duck under and position the bar to sit in the \u201cshelf\u201d of your upper back and traps. Do <em>not<\/em> rest the bar on your neck or cervical spine. When you have a somewhat comfortable position, grip the bar tightly and unrack it.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"High Bar Squat: Gym Shorts (How To)\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_1kIqv3qY1vY\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1kIqv3qY1vY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/1kIqv3qY1vY\" \/><meta itemprop=\"duration\" content=\"PT43S\" \/><meta itemprop=\"uploadDate\" content=\"2021-04-02T08:00:00Z\" \/><\/div><div id=\"lyte_1kIqv3qY1vY\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1kIqv3qY1vY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">High Bar Squat: Gym Shorts (How To)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/1kIqv3qY1vY\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1kIqv3qY1vY%2F0.jpg\" alt=\"High Bar Squat: Gym Shorts (How To)\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"New to the high bar squat or looking for a quick technique tutorial? Learn correct form in one short video. The high bar squat is an alternative to the low bar squat (the squat). We tend to use it as a squat supplemental lift OR a variant for someone who struggles to get into the low bar rack position, usually because of shoulder issues. The high bar squat uses less muscle mass, as it stresses the quadriceps more and the hamstrings, glutes, and low back less than a low bar squat. The higher position of the bar moves the center of mass of the lifter &amp; barbell higher on the torso, so the lifter--to keep the center of mass over the center of balance (the midfoot)--maintains a more upright torso. This shifts some of the moment from the knee to the hips, ultimately meaning that the knee extensors (the quadriceps) will have to do more work than the hip extensors (hamstrings, glutes, and adductors) and also stress the muscles that maintain lumbar extension (the spinal erectors). So, why do the high bar squat? Some people struggle to get their shoulders into position for the low bar rack position, and the high bar rack position is easier on the shoulders. The high bar squat is still better than a front squat or machines in terms of training the most muscle mass or the greatest effective range of motion with the most weight. The high bar--or front squat--may also help those lifters who tend to do a good morning squat where they shift the hips back &amp; extend the knees without moving the bar up, as these lifts require more knee extension. Finally, the high bar squat may simply be a supplemental lift used for an intermediate or advanced lifter, especially one who competes in Olympic lifting. High bar squats are programmed just like low bar squats, and you can do many of the same supplemental forms of high bar squats as you can for low bar squats if high bar squats serve as your primary squat: tempo, paused, pin, box, etc. Consider the high bar squat if you have shoulder issues or are looking for a supplemental squat lift for your program. Gym Shorts videos provide short video demonstrations of correct form for various exercises. Follow these steps: -Set the bar comfortably on the top of your traps but not on your neck -Feet shoulder width or slightly narrower -Toe out ~30 degrees -On the descent: knees forward &amp; out, proud vertical chest, maintain balance on midfoot -On the ascent: maintain midfoot balance &amp; lead up with chest -Breathe at the top -Gaze ~2 feet off the floor SUBSCRIBE: https:\/\/bit.ly\/2N20cLZ ---------------------------------------------------------------- This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason. We focus on strength, health &amp; longevity. Our goal is to present strength &amp; fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective. We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We&#039;ll show you that barbell training is for everybody. WATCH MORE BARBELL LOGIC VIDEOS: https:\/\/bit.ly\/2N8jwZ1 Join us for a lifetime of success under the bar. This is the foundation of our journey together. Barbell Logic on Instagram: https:\/\/www.instagram.com\/barbell_logic\/ Barbell Logic on Facebook: https:\/\/www.facebook.com\/barbelllogic... Listen to our podcast: https:\/\/bit.ly\/2Kgi09b Visit our website: https:\/\/barbell-logic.com\/ -------------- Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https:\/\/www.barbell-logic.com\/match\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>Take one step back, then another small step to adjust your position. Your feet should be around shoulder-width, but your exact stance will vary slightly depending on your <a href=\"https:\/\/breakingmuscle.com\/best-exercises-for-tall-people\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264076\">individual morphology<\/a>. If you have longer legs, you may be more comfortable with a slightly wider stance.<\/p>\n\n\n\n<p>Take a deep breath and brace your core. Bend your knees and hips simultaneously until the crease of your hips is lower than your knees. Stand up with the weight, exhaling as you pass the midpoint of the repetition.<\/p>\n\n\n\n<p><strong>Form tip: <\/strong>Make sure that your big toes, little toes, and heels are always in contact with the ground. It will help you engage your glutes and should prevent bending forward during the ascent.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"benefits-of-the-high-bar-squat\">Benefits of the High Bar Squat<\/h3>\n\n\n\n<ul>\n<li>This is one of the best exercises to develop muscle throughout your lower body, especially your quadriceps. The powerful stimulus of this total-body exercise is an incredible trigger for overall size and strength.<\/li>\n\n\n\n<li>High-bar squats are a relatively simple and beginner-friendly barbell squatting variation.<\/li>\n\n\n\n<li>This movement will put relatively low stress on your joints, particularly sparing your hips from excessive strain.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"high-bar-squat-variations\">High-Bar Squat Variations<\/h3>\n\n\n\n<p>If you want to take things to the next level and go beyond the traditional high-bar squat, try these variations. Each has its own benefits and could be a better suit for your training goal once you master the initial exercise.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"smith-machine-squat\">Smith Machine Squat<\/h3>\n\n\n\n<p>The Smith machine has the advantage of being more stable since the bar is on a guided rail. As such, this variation will require less stability and coordination, and you can push yourself harder with reduced risk of injury (from dropping the bar of fatiguing your core and upper body). This is a useful variation if you want to turn up the intensity and approach or reach muscular failure.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"Smith machine squat short form tutorial\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_VvieiFErLOk\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FVvieiFErLOk%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/VvieiFErLOk\" \/><meta itemprop=\"duration\" content=\"PT13S\" \/><meta itemprop=\"uploadDate\" content=\"2023-06-07T13:00:07Z\" \/><\/div><div id=\"lyte_VvieiFErLOk\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FVvieiFErLOk%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Smith machine squat short form tutorial<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/VvieiFErLOk\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FVvieiFErLOk%2F0.jpg\" alt=\"Smith machine squat short form tutorial\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Smith machine squat short form tutorial\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>It also allows you to focus on the mind-muscle connection and really feel your legs working. This is an ideal exercise if you prioritize hypertrophy or overall safety above strength and heavy weights.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"front-squat\">Front Squat<\/h3>\n\n\n\n<p>With the high-bar squat, you\u2019re standing quite upright, but the front squat takes things to the next level by demanding super-strict form \u2014 if you bend forward, the bar will roll away. This is a useful exercise for teaching good general squat mechanics. The front squat also prevents the lifter from bending too far forward, which would turn the squat into a lower-back focused good morning exercise.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"BreakingMuscle.com - Front Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_9tgv5pVA9Ig\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9tgv5pVA9Ig%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/9tgv5pVA9Ig\" \/><meta itemprop=\"duration\" content=\"PT2M\" \/><meta itemprop=\"uploadDate\" content=\"2011-10-29T20:53:03Z\" \/><\/div><div id=\"lyte_9tgv5pVA9Ig\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9tgv5pVA9Ig%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">BreakingMuscle.com - Front Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/9tgv5pVA9Ig\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9tgv5pVA9Ig%2F0.jpg\" alt=\"BreakingMuscle.com - Front Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"The Front Squat is an integral part of training to increase your Olympic Lifts. Coming out of the bottom of a clean and driving up towards standing is only going to happen with a solid front squat. Check out this video that breaks the lift down from start to finish!\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<p>The front-loaded position of the front squat will also emphasize your quadriceps and core even more than other squat variations. It\u2019s a prime choice to boost your Olympic lifts and has direct carryover to the <a href=\"https:\/\/breakingmuscle.com\/clean-and-jerk\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264077\">clean &amp; jerk<\/a>. However, a proper front squat requires a degree of thoracic (upper back), shoulder, and wrist mobility, so it may not be an immediate option for all lifters without doing some mobility work. Choose the front squat if you want to grow your quadriceps as much as possible, improve your core strength, or support your Olympic lifts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sc-namejump-anchor5how-to-program-the-best-squat-for-you\"><a id=\"5\" class=\"linkj\"><\/a>How to Program the Best Squat For You<\/h2>\n\n\n\n<p>Both of these lifts are bilateral multi-joint exercises, recruiting a ton of muscles. As such, they can be an effective fit in many training programs for a variety of purposes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"building-strength\">Building Strength<\/h3>\n\n\n\n<p>To get as strong as possible, your best bet is to use <strong>three to five sets of one to five<\/strong> <strong>repetitions<\/strong> with a heavy weight. Both variations are suited for this kind of programming. Which one you employ will depend on your goals. If you\u2019re a powerlifter or a strongman\/strongwoman, stick to the low-bar squat, as it is the one with which you lift the most overall weight.<\/p>\n\n\n\n<p>If you\u2019re an Olympic weightlifter or a CrossFitter, the high-bar squat will be your variation of choice, as it has more carryover to the Olympic lifts and the movements you\u2019ll find in competition. If you\u2019re a general gym-goer, pick the variation that feels most natural.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"growing-muscle\">Growing Muscle<\/h3>\n\n\n\n<p>For maximal muscle growth, use a classic repetition scheme of<strong> three to four sets of eight to 12 repetitions<\/strong>. The lower rep range will deliver a moderately heavy stress on the body, while the longer duration sets create a burning sensation for muscle growth.<\/p>\n\n\n\n<p>If your goal is to build muscle, either squat setup could be useful, but most experienced bodybuilders and physique-focused lifters stick with the high-bar squat. Why? They\u2019re not concerned with putting the biggest weights on the bar, but with getting the biggest muscles.<\/p>\n\n\n\n<p>The high-bar squat will target your quadriceps, which are among the biggest muscles on the human body. High-bar squats also put relatively less stress on your shoulders and elbows, which sometimes take a beating from various <a href=\"https:\/\/breakingmuscle.com\/dumbbell-vs-barbell-bench-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264078\">presses<\/a>, <a href=\"https:\/\/breakingmuscle.com\/best-triceps-exercises\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"264079\">extensions<\/a>, and assorted upper body training.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"explosive-power\">Explosive Power<\/h3>\n\n\n\n<p>If you\u2019re an athlete trying to run faster or jump higher, it\u2019s a good idea to add some explosive, power-based squats to your training regimen. <strong>Five to 10 sets of two to five reps,<\/strong> using a moderately heavy weight that you can still accelerate, will be your best bet. Stick to the high-bar squat. The general technique and muscle recruitment will have the most carryover to improving jumping and running.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"dont-end-up-with-diddly-squat\">Don\u2019t End Up With Diddly Squat<\/h2>\n\n\n\n<p>Squats are dubbed the king of exercises for a reason. Don\u2019t miss out on back squats. Use the bar position best suited to your body and goals, whether you want to build an impressive set of wheels, lift a pile of weight, become a better athlete, or boost your overall fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<ol>\n<li>Glassbrook, Daniel J.1; Brown, Scott R.1; Helms, Eric R.1; Duncan, Scott1; Storey, Adam G.1,2. The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis. Journal of Strength and Conditioning Research 33():p S1-S18, July 2019. | DOI: 10.1519\/JSC.0000000000001836<\/li>\n\n\n\n<li>Ribeiro, Alex S. PhD1,2; Santos, Erick D. MSc1,2; Nunes, Jo\u00e3o Pedro MSc2; Nascimento, Matheus A. PhD2,3; Gra\u00e7a, \u00c1gatha MSc3; Bezerra, Ewertton S. PhD4; Mayhew, Jerry L. PhD5. A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal 45(1):p 58-66, February 2023. | DOI: 10.1519\/SSC.0000000000000709<\/li>\n\n\n\n<li>Myer GD, Kushner AM, Brent JL, Schoenfeld BJ, Hugentobler J, Lloyd RS, Vermeil A, Chu DA, Harbin J, McGill SM. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014 Dec 1;36(6):4-27. doi: 10.1519\/SSC.0000000000000103. PMID: 25506270; PMCID: PMC4262933.<\/li>\n\n\n\n<li>Yavuz HU, Erda\u011f D, Amca AM, Aritan S. Kinematic and EMG activities during front and back squat variations in maximum loads. J Sports Sci. 2015;33(10):1058-66. doi: 10.1080\/02640414.2014.984240. Epub 2015 Jan 29. PMID: 25630691.<\/li>\n\n\n\n<li>Hecker KA, Carlson LA, Lawrence MA. Effects of the Safety Squat Bar on Trunk and Lower-Body Mechanics During a Back Squat. J Strength Cond Res. 2019 Jul;33 Suppl 1:S45-S51. doi: 10.1519\/JSC.0000000000002912. PMID: 30363042.<\/li>\n<\/ol>\n\n\n\n<p><em>Featured Image: Dusan Petkovic \/ Shutterstock<\/em> <\/p>","protected":false},"excerpt":{"rendered":"<p>Squats are probably the first exercise a person ever performs \u2014 simply standing up from the ground. This is likely why squats are often dubbed as the king of exercises. Indeed, they are one of the best, if not the best exercises to develop lower body size, strength, and power while making you a universally stronger athlete with&#8230;<\/p>\n","protected":false},"author":1486,"featured_media":189728,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4653],"tags":[3613,4735,310,245],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-Bar vs. High-Bar Squats: What&#039;s the Best Lower-Body Builder for You? - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"All squats are not created equal. 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