High bar Vs Low bar Squats

Which is for you?

Both squat variations are excellent for various reasons. A high bar squat can be your best option if you want to improve your strength and power in other exercises like power cleans and snatches.

A low bar squat may be ideal for you if you want to strengthen your posterior chain, improve your one-rep max, and test your balance and core strength.

A low bar squat has the downside that many people lack the balance and shoulder mobility necessary to maintain appropriate position throughout the exercise. A heavy load mixed with poor body mechanics increases the chance of injury.

In conclusion? The best squat for you is whichever one you can perform with proper technique.

High Bar

A high bar squat is a back squat in which the bar is elevated across the top of the shoulders on the traps. The toes are slightly pointed outward and the feet are spaced shoulder-width apart.

The bar must remain above the midfoot during the squat movement to maintain balance. To effectively enter a squat position while the bar is high on the back, you must maintain an upright torso stance and move your legs forward.

Low Bar

A low bar squat is a type of back squat in which the bar is positioned low on the upper back. Instead of lying on the top of the shoulders, it ought to be on the posterior deltoid. For this movement, the feet are also turned slightly outward and shoulder-width apart.

To maintain balance in this squat stance and maintain a straight bar path over the midfoot, you must instantly hinge your hips just a little. As a result, the torso leans more forward throughout the process to avoid falling backward.

Benefits

High Bar

The quadriceps are strongly used in this type of squat. It's a great lift to do if you want to strengthen and bulk up your quadriceps, which are the muscles on the front of your legs. Because the knees must extend deeper past the ankles in order to squat, it is preferable for those with adequate ankle mobility.

Additionally, compared to a low bar squat, it is simpler to maintain balance and puts less strain on the lower back. From the beginning, the bar is naturally over the mid-foot.

Low Bar

This version of the squat concentrates the effort more on the muscles in the posterior chain, such as the glutes, hamstrings, and back extensors.

In this position, the posterior chain muscles are more important and the quadriceps are less stressed. As a result, it's perfect for people who want to strengthen their glutes and improve hamstring activation. With this version, more muscles are being stimulated. With a low bar squat, some people discover they can lift more weight, increasing their strength improvements. A low bar squat may also be advantageous for people with restricted ankle mobility since the knees don't have to flex as much in front of the ankles.