HIGH BAR VS LOW BAR SQUATS: THE MAIN DIFFERENCES

HIGH BAR VS LOW BAR SQUATS: THE MAIN DIFFERENCES⭕️ ⁣ ⁣
⁣
Many people have wanted a tutorial series on a low bar squats so there you guys go!⁣⁣
⁣⁣
Let’s take a look at the main differences that stand out when comparing a high bar VS a low bar squat. ⁣⁣
⁣⁣
1️⃣ First of all, the obvious difference is found in the way the barbell is placed on our back, and how these effect our set up to make both lifts equally efficient.⁣⁣
⁣⁣
As we approach the barbell, the High Bar Squats will require us to place it on top of our shoulders/back of the neck, on the traps, allowing us to keep the torso relatively vertical while still placing the load perpendicularly on our mid foot.⁣⁣
⁣⁣
On the other end, if we want to distribute the load the same way with a low bar, we’ll definitely have to lean forward a little – while placing the babell on the “muscle shelf” created squeezing our upper back together.⁣⁣
⁣⁣
3️⃣ At the bottom of the exercise, on the High bar squat we’ll still be able to sit relatively vertical (depending on our ankle flexibility). Our knees will travel forward much more, and the tension on the quads will be greater, making this squat variation a more “knee dominant” one. ⁣⁣
⁣⁣
During Low Bar Squats we’ll generally have to lean forward more, while pushing the hips back, to keep the weight centered through the execution. ⁣⁣
⁣⁣
Since hips will be pushed back more, this allows the knees not to travel too much forward, decreasing ankle dorsiflexion demand, and placing most of the tension on our glutes, adductors (but of course quads too), and making this variation a “hip dominant” one.