High Bar Vs Low Bar Squat (LEARN THE DIFFERENCE!)

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In this video Dr. Aaron Horschig compares the high bar and low bar squat techniques. You'll not only learn the science behind the two variations, but understand which may be best for your body and goals along with how injury may lead you to use one over the other!
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To learn more about the science behind the different lift variations (including the front squat) check out these two blog articles:
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Special thank you to Evan Pierson Productions for his help in making this video!

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Опубликовано:

4 июл 2024

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Комментарии : 269

@SquatUniversity 4 года назад

The #SquatUclub is now on RU-vid! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my RU-vid channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

@NaeemAkhtar-io6wq 4 года назад

Great video describing the differences between the two squats. #SquatUclub

@2pacgranddaddy441 4 года назад

Which one is better for MMA and grappling

@wolfgangchopin9859 4 года назад

Sickkkkk

@greybeardedbard 3 года назад

How does the bar position relate to the butt wink? I observe the LB method increases the occurrence of counter nutation.

@petrischoltz3541 4 года назад

This is exactly what we need as athletes. A clear explanation without any bias. We are so prone to forget that each individual is designed in a different way, therefore what works for person X will not necessarily work for person Y.

@BrownBarbellClub 3 года назад

That's true. We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@Natureboypkr2 2 года назад

Unfortunately, the concept you explained continuously goes over many people’s heads. For some reason people still think there’s this one size fits all format to performing a lift:

@jiimmiij4428 2 года назад

ATG all the way

@SgawCules 2 года назад

Same goes for conventional and sumo deadlift, but for some reason, people seem to think you'll automatically lift heavier because sumo is "easier"

@Semaj.18272 Год назад

I really believe low bar hits glutes and hamstrings as well don’t care what biomechanics say and how squats are only for quads

@orphncriplr Год назад

I did high bar for years and years, never even tried low bar. Finally gave it a go last year, and I'll never do high bar again! It works SO well with my frame, and takes stress off my knees (which I've had issues with before). Solid video, I learned how to squat with perfect technique from your channel!

@santiagosteven6105 Год назад

That is one thing I like but high bar helps the quads and knees strength wise. You're load will be placed somewhere else if you're lazy to accept the low bar

@thebadburrito1394 11 месяцев назад

@santiagosteven6105 that's not actually true. Studies have shown that quad activation from low bar and high bar are the same...only difference is how much hams, glutes ans lower back are active Though, this also means that low bar is more fatiguing (hence why body builders like Mike isratael don't use it much anymore.)(

@hellyeah326 5 месяцев назад

@@thebadburrito1394 Interesting, didn't know that Do you have the article link by any chance?

@thebadburrito1394 5 месяцев назад

@@hellyeah326 www.ncbi.nlm.nih.gov/pmc/articles/PMC7289144/

@jessemays2720 5 месяцев назад

Me too i get about 50lbs more lowbar, it just gets sketchy sometimes gripping it as i have poor flexibility in my shoulders. I think maybe its because we are taller the low bar position sits more centered.

@SplashFireFilms 4 года назад

Squat University is the best, thanks so mutch for all this information every day

@eugenethomas4647 2 года назад

It's really crazy how much of a difference a few inches makes when taking about low vs high. I've been dealing with low back pain for awhile now but always thought low bar was the correct way. I was told this by a power lifter at the gym years ago so I took it as gospel. I always assumed high bar lifters were just doing it wrong. I just went downstairs to my gym while watching this video and tried high bar and I was surprised by how much more upright I could keep my back while squatting. I was only using the bar but it really took a lot of pressure off my back. The placement will take a bit too get used to but I'm looking forward to implementing this on my next leg day. Thanks!

@azizulislamashiksm-1842 2 месяца назад

I used to do low bar which has created chronic lower back pain over the years. Recently I tried high bar as I want to reduce the load on my lower back and stay more upright during squat. And the high bar was much more comfortable on my back and after my last squat session, I didn't have to walk out with a debilitating low back pain.

@Audioventura 17 дней назад

you will meet your low bar back pain again once you increase the weight on Highbar. So adress the back pain. And that's exactly what he said: Hiogh bar may alleviate the back bain SHORT TERM.

@petruccilewis 4 года назад

I asked you about this on IG, so I'm very grateful you gave us this video :)

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@riccardofort 2 года назад

Love it! Incredible explanation. The guru of the squat universe.

@alexbloom3370 3 года назад

Great for experienced lifters as well! Thanks.

@BrownBarbellClub 3 года назад

That's true. We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@MrButterpantz 4 года назад

Gotta talk about the shoulder/brachialis/biceps relationship with tendinitis in those utilizing low bar. I think it's the main reason people switch and would be searching youtube for information. Some folks even train highbar all year due to it being soft on shoulders then transition back to low bar for a trainup/ competition because while it may cause tendonopothy in the long haul, short term you can load it heavier. Regardless, enjoyed the vido

@rmartinez24 Год назад

That's what I came looking for, I am a beginner, doing lowbar got me tendinitis in the shoulders, haven't being able to train almost anything the past two weeks.

@frysebox1 Год назад

@@rmartinez24 I always squatted high bar, tried low bar and got the positioning alright but it's hell on my elbows and shoulders. And I have pretty decent mobility overall (I do front squats with a proper olympic rack positions ATG with zero problems). So I decided to ditch that shit fast and continue high bar, because a theoretical +% weight on my squat is meaningless if it puts me out of upper body work, because lets be realistic I put way more effort into my bench numbers anyway :o)

@EatMe420 6 месяцев назад

This is a blanket statement that just isn't true for everyone. It feels better and I can load more high bar.

@thomasduerden5784 Год назад

I’ve ruptured a left patella and a right quad at the same time. Made recovery a bit weird but now I’m fully recovered I’d naturally think high bar would be too much on the joints, but it naturally feels easier to hit depth and feels stronger.

@HarshSinghFitness 3 года назад

You are doing amazing job brother. Keep up the good work 💪🏻💪🏻💪🏻💪🏻👍🏻👍🏻

@sangepusrinadh6927 2 года назад

Excellent information. Thank you .

@AmericanGwyn 3 года назад

Great video! Thanks, Aaron!

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@melmiranda8986 4 года назад

Really great points between the two

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@danielalbornoz2441 Год назад

Hey Dr Aaron could you please make a video talking about the shoulder issues that the low bar squat can cause to some athletes? Thank you for your great content

@smellmyphart 4 года назад

#squatUclub, also, Aaron, thank you so much for your videos. I do lots of sports and ive had numerous injuries that I've been able to fix because of you and I'm now almost fully mobile. My hip impingement hasn't completely gone but hopefully it will soon. Thank you again, you've saved me 🙏🙏

@Atg.po1 4 года назад

Love this video! ❤️

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@PranavJandial 3 года назад

Awesome video!

@siddharthpokharna2961 4 года назад

Love your explanation..

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@mamunurrashid5652 3 года назад

Nicely explained....

@stevensosa5995 2 года назад

I’ve always done high bar so low bar just feels weird to me. I also feel like I have more shoulder pain on my right shoulder whenever I do low bar (Ive injured it before)

@LiberatedMind1 Год назад

High bar feels horrible to me.

@patricklang7162 Год назад

Right. I go high bar and low bar definitely hurts my shoulders. I have pretty flexible shoulders too. I don’t squat low bar really ever, but I will get into it more.

@LiberatedMind1 Год назад

@@patricklang7162 Im opposite

@patricklang7162 Год назад

@@LiberatedMind1 high bar hurts your shoulders?

@LiberatedMind1 Год назад

@@patricklang7162 It just hurts my upper back. I prefer front squats nowadays, as they target the quads much better anyhow.

@kennynakawaki 5 месяцев назад

Just switched to a low bar squat for the first time ever yesterday after high bar squatting for nearly a decade now. Wow what a difference 😂 the spines of my scapulae though are paying for it

@4Hiroshi7 4 года назад

#squatclub This was an amazing explanation, thanks for all of your videos. I’m a new personal trainer (certified this year) and a lot of your content has been more beneficial than the coursework itself. So thank you!

@johanesterhuizen1842 3 года назад

They should be teaching you these things

@sambsialia 4 года назад

Would could should you ever talk about the Oly clean and press, with detail on the press?. How do I reach my delts with the bar in the rack? Some famous coaches really push the Oly press as a cure all. I wanna learn it. Thanks.

@louissnipe6778 2 года назад

Just having the bar high on my traps hurts amazingly. Lowbar has been great for me.

@davidrlifts 2 года назад

you get used to that discomfort much, much quicker than you'd expect.

@IamLEGENDkb24 2 года назад

first session with low bar today.. my back was burning where the bar sits.. probably just gotta get used it..

@davidrlifts 2 года назад

@@IamLEGENDkb24 give it 3-5 more sessions and you wont feel it anymore 💪🏽

@jdally9872 Год назад

I thought the same exact thing which was primarily why I did lowbar for years. Eventually I just sucked it up a little bit one day and it hasn't hurt ever since. First commenter is correct

@gischalav Год назад

@@jdally9872 maybe ur traps got thicker in the time frame

@stevegovea1 2 года назад

I had a left knee surgery for acl repair in 2012, they cut some meniscus out. I never tried the low bar....definitely will try for less knee pain.

@dingleberry10 2 года назад

Get some knee sleeves too

@567bobb 3 года назад

Can you comment on which is better for developing overall athleticism? I would tend to think high bar but I’d like to have some details on confirmation either way - I’ve scoured the internet and can’t find any real explanation of why one vs the other would provide more benefits for athletic development for things like jumping, pivoting, running fast, etc

@yusifmash 4 года назад

Hi, I think it would be great if you could start making more videos or deadlifts and bench also. Please consider it🙏🏼

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@johnme320 3 года назад

I wish i could watch all these videos at once

@1Gazy 3 года назад

What if we have lower back pain and knee pain 😂

@assassinforce5637 3 года назад

1000mg test should solve

@moneymike3010 3 года назад

@@assassinforce5637 LMAOOOOO

@ramakrishnamitta7024 2 года назад

You need bed rest .

@nb8982 2 года назад

I like lowbar better . Tried it today and like I could go lower and my back felt better

@Chucifer Год назад

Shoulders are also a limiting factor. I had my rotator cuff torn and I still can't get comfortable in high bar but it's even worse in lowbar.

@natiiim6336 3 месяца назад

MY PROBLEM TOO 😢

@sampru8181 3 года назад

Same principle applies with sumo vs conventional deadlift.

@steveo3239 2 года назад

Lowbar squat fixed my lower back pain

@MachoMaster 4 года назад

Could you make a video and explain exactly what the "middle of the foot" actually means? It is the middle of which points? I have something like 5 different reasonable options.

@GuillaumeGonin 4 года назад

It is literally the mid point between toe and heel, not toe and front ankle. Hope it helps

@Carefreeblues 2 года назад

In my younger days I was a staunch proponent of lowbar, however these days I can no longer get into a comfortable position with the lowbar, my shoulders are just not flexible enough anymore.

@papafituae 2 года назад

So what squat is best with someone with low back and knee injuries (recovered but still pain and weakness present)? The struggle is real

@zka77 9 месяцев назад

I use low bar for good mornings, since high bar is pretty much unusable there. High bar causes the bar to roll over to my spine during good mornings - but it's completely fine for squats.

@Lefteye696 4 года назад

What about the effects various limb lengths have on squats i.e. high bar with long femurs

@alanmanzo1135 2 года назад

Which one is better for muscle growth?

@fokojan 2 года назад

Which variation is better for someone with L5 disc hernia? I used to do strictly oly lifting and high bars. After my injury I noticed low bar feels better as I keep spine straight but due to the moment arm utilize my posterior muscles more. High bar feels like the bar is right on my spine and I can feel my discs under pressure.

@addic7edd 4 года назад

Dr Aaron, In your other video you discussed Lambard's "paradox". Can you explain why here is not the same and does that mean when you use low bar squat glutes are more dominant.

@Sundji 7 месяцев назад

Now I know why I had so much knee pain trying to squat the "standard" way. I have long femurs and squats became hell on my knees.

@Humpty_Alexander_Dumpty 10 дней назад

I'm 6'2 and highbar would always make my form a bit weird. I tried lowbar today and it allowed me to add 25lbs to my top set and my form remained good throughout

@trailertrashtactics Год назад

I'm here due to low bar back squat induced back pain. Sucks that I'm basically starting over on how much weight I can lift (way more with low bar) I think it'll be worth it for me personally

@heismysavior21 3 года назад

Fantastic video, just subscribed! I've switched between low bar and high bar squating over the years myself; but I'm beging to start training with my 3 kids who are early teenagers. Do you have a recommendation as to which to start with as a new lifter? Or is it whichever lends them to better body mechanics as they build up strength? Thanks!

@SquatUniversity 3 года назад

heismysavior21 thank you for subscribing! And I would say for a young athlete I often start them on high bar as I think it lends to more of the athletic positions used in other sports - but again that’s not a golden rule. At the end of the day it really comes down to what they feel the best in

@heismysavior21 3 года назад

@@SquatUniversity thank you! I'll be checking out your past videos and keeping an eye out for new content. Its nice to see some solid content on RU-vid fitness space for a change. SO much misinformation out there. Just watched your ultimate deadlift video as well, SOLID 👊🏻

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@harmanrandhawa3191 3 года назад

Here's another video that could be useful!! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html

@user-jy8ch9wd7d 4 года назад

이상연 !! 화이팅 =)

@WhosYouG 2 года назад

people with both knee and back issues watching this video:

@leonardfarmer5044 Год назад

The only video which explains the thing directly, so much crap and filler content in other video's.

@Jackchalm 3 года назад

I have small traps and very boney shoulders. A high bar squat just results the bar resting painfully one my Acromion (I think that's what it's called)

@BrownBarbellClub 3 года назад

Sooner body will adapt the load and won't pain. There is lot of articles on Barbell Medicine channel.

@BrownBarbellClub 3 года назад

Here's another video that could be useful!! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html

@Dreadly 2 года назад

I'm one that can squat 605lbs and I do this with a high bar position. I have quite short legs and a long torso; I'm built very much like a LOTR Dwarf but 6'2", I like to say. Low bar squats give me horrid tendonitis in the elbows, the worst I've ever felt. I heard the best way to low bar squat is without a thumb when it comes to the tendonitis. Maybe, but I also get significant spine flexion and butt wink when I get up to the 500's. It feels kind of nice up to 4 plates, 5 plates and beyond it starts to hurt. I tried low-bar because my knees aren't seeing any progress in terms of pain. I think I just need to start doing stretches and fix my Knee Valgus.

@paulchristie3306 Год назад

I've never understood how someone can squat 500 - 600lbs. Are you using drugs ? Why do most gym guys squat 300lbs ? Are we training wrong ?

@Dreadly Год назад

@@paulchristie3306 If you saw me, you would understand. I've been abysmally overweight my entire life yet still running, sprinting and having an active life. Only within the past few years have I been lifting and slimming down like never before. Basically it's just a combination of great genetics, physically carrying over 400lbs ever since high school, and dedication to getting healthier. I don't do any drugs. I'm afraid of premature death if I did any stacks. The craziest thing I've ever done is creatine. But stopped after month because it dried me out and gave me constipation.

@landlubber42069 3 года назад

I have a super short torso so keeping the bar on the rear delts forces me to lean like crazy. Never felt good on my back or knees so I ditched low bar.

@paulchristie3306 Год назад

How does a person KNOW they've got a short or long torso ?

@landlubber42069 Год назад

@@paulchristie3306 I don't think there's an exact quantifiable ratio. You can try both low-bar and high-bar positions, squat all the way to depth and pause. If your torso has to lean very far forward to keep the bar over mid-foot, you likely have a short torso and longer femurs like me. If you can stay pretty upright at the bottom, you probably have a longer torso and short femurs (great for squatting) and can squat with either HB or LB. LB will probably let you move more weight. I have a few lifting videos on my channel. You'll see what I mean by short torso/long femur. Terrible for squatting, great for deadlifting lol.

@SisypheanRoller Год назад

Haha fellow short torso long legs/arms represent! People don't believe me when I tell them that low bar irritates my knees and I can lift way more in high bar position and going ATG. So thankful for channels like so I can just send people a link instead of getting into pointless arguments.

@himathyjenkins Год назад

I have normal torso but my legs are super long and lanky lol so low bar is perfect for me, high bar doesn't allow me to go very low at all. My hips can't go Anu further back.

@tepbuckley5908 3 года назад

what squat would be most optimal if you have a hip injury?

@navajorezathlete1202 Год назад

After I've hurt my back dozens of times I'm going to finally switch to high bar squat.

@Motinhox 5 месяцев назад

I’ve struggled with knee pain mostly from tendinitis for years and never liked squatting. After switching to low bar, it’s like I flipped a switch. I feel very little pressure on my knees compared to high bar and feel so much stronger. I’m repping for 12 what I struggled to do for 4-6 before

@danielplainview1 3 года назад

Does one of the lifts target muscle groups differently? My impression is that my squads are much more fatigued by high bar back squats than low bar.

@TheDayisMineTrebeck 3 года назад

Yup, the lower the bar the more your hamstrings and glutes have to be used as the weight is farther away from the knee

@Joseph-rs2ij 3 года назад

I was told that a low bar squat and a high bar targets different muscles. Is that true?

@tdogable 4 года назад

I personally prefer lowbar front squats. Or zurcher squats as others incorrectly refer to them as.

@BrownBarbellClub 3 года назад

low bar front squats? you mean low bar and front squats? right?

@kingattila506 6 месяцев назад

Underrated comment

@JenniferTanjca 3 года назад

What about those with Diastasis Recti (abdominal split), which would be friendlier?

@xavierstephens7817 4 года назад

Hey Aaron, I am a hockey goalie and have knee pain when squatting and sometimes just daily life in the inside of the knee below the knee cap. Prior to educating myself about taking care of my body, I would do the splits without properly stretching first and I believe that this is what damaged my knees. I really need help. Thanks!

@zrnek 4 года назад

I have damaged some tissues in this area some years ago similary to you (althoug I think it hurted just on the inside of knee cap not under) and it took years to fully recover... actually I have fully fixed it when I released my IT band hip flexor (they are actually connected and my IT was pulling the hip flexor)... but prior to that I was doing lot of massages, and strenghtening of muscles on both sides of the place.... if you want to help yourself go to see some physiotherapist in person... if you want to fix it yourself it will be long a hurtfull way of selfeducation (which isn't bad thing - education is great) BUT possibly you can hurt yourself even worse

@benjaminwetscher9614 4 года назад

Awesome 👏

@tdogable 4 года назад

That “lowbar” position looks like high bar... lots of olympic lifters use that position. I consider lowbar to be sitting on rear delts

@asdasdd320 4 года назад

Well luckly no one asked for your opinion. Same logic works for the bench press. Any grip closer together compared to your normal grip is a narrow grip, regardless of what it looks to you. If you place the bar lower then your upper delts, then its a low bar squat.. Do you even lift, I doubt it.

@tdogable 4 года назад

Pertti well I’ve squatted 2.5x bodyweight @170lbs.. working towards 3x. So yeah, I lift.

@nicodiaz508 4 года назад

Robby I agree with you man. That low bar position looked kinda high

@tdogable 4 года назад

Nico Diaz I could be wrong. I guess it’s actually sitting on his rear delts. But I’ve recently thought that my high bar position was way too high, so I’ve lowered it. But it’s still higher than my typical lowbar position.. so mid bar?

@billleach7915 4 года назад

Go back to 45 sec mark and listen to what he said about low bar placement.

@muscularayurvedacharya1867 3 года назад

Hello Dr. Aaron I used high bar squat technique but was having lower back pain now I switched to low bar squat and having a little bit of relief in lower back pain. So what would you like to suggest me?

@BrownBarbellClub 3 года назад

Hey Arjun, we compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@M_SH-10 3 года назад

Your quads are great tho, could you make a video about best exercises for big quad build? (like yours haha)

@Bobventk 3 года назад

High bar squat, front squat, maybe put heels on a 5lb plate

@BrownBarbellClub 3 года назад

Do Platz squat or Myoreps.

@impyrobot Год назад

Split squats

@hondan92 4 года назад

After a hip replacement, what do you recommend for continuing to squat?

@GF-qb3uo 3 года назад

Didn't see any replies to this. Here's an article on weightlifting after joint replacement-- larsonsportsortho.com/exercise-after-hip-or-knee-replacement/ . There's a section specifically on squatting. For what it's worth, one of the Westside Barbell lifters had a double hip replacement, and went back to lifting-- www.elitefts.com/education/life-and-lifting-after-double-hip-replacement-surgery/ .

@BrownBarbellClub 3 года назад

you need to find a range of motion in which you can train and not stress your hip. Barbell Medicine do have such articles and vids.

@spooonpro614 Год назад

Hows the squat going

@cracking_chris 3 года назад

Hey Aaron, great Video again! I would like to know which programm/app do you use for draw in those lines and angles? Thanks for all!

@tjtj1692 3 года назад

Is the low bar squat better for someone who has degenerative neck problems?

@dannyj4743 10 месяцев назад

Does it matter how far apart you put you hands on the bar? Or is that personal preference?

@maria-adelaconstantin442 4 года назад

Very good content! #SquatUclub

@jeffortiz2422 2 года назад

I love HIgh bar but I hate it when it hits my shoulder bone it hurts!!

@katyboggs9274 4 года назад

#SquatUClub 🙌🏻

@andresgonzalez1220 10 месяцев назад

I squat 315 with high bar and even with knee pad I get a lot of knee pain after the set. When I train other exercises that require bending me like frontal dumbell squat and other stuff my knee pain gets in the way. I’ll try low bar to see if that helps. I hope so.

@TheDimpz1 9 месяцев назад

What helped me with the squat is to slightly bend the knee first before going down to depth. It helps activate the hamstring and glutes, which lessens knee pain and lower back pain.

@Hao-op7fc 3 года назад

I have a question about low bar position. Sometime I leave the bar nicely and tight, but sometime the bar will slip down from my back and my wrist get heavy pressure. It is different day by day. This is happening especially after bench press day. I try to ask what I should prepare to my upper body before squat.

@18yearoldconservativefromc60 3 года назад

Use a narrower grip, retract your scapula, engage your lats and keep your elbows up but not so high up that it moves the bar forward.

@BrownBarbellClub 3 года назад

You need to be consistent as well when it comes to squatting. You need to ensure that where you place the bar and it feels that bar is on your rear delts, not in your hands. if the bar is rolling back, it means that either you are not tight or you have placed it too low. We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@jurajturansky413 4 года назад

#SquatUclub Very good and simple 👌

@thor4164 2 года назад

High bar: short femur, quad dominant Low bar: long femur, hip dominant

@l6rdt6rz6n6 2 года назад

You didn't compare the sheer force of a low bar vs the compressive force of a high bar. That bit about not doing low bar if you have back pain is wrong IMO. I hurt my back a couple times and got it healthy by switching to low bar and strengthening it.

@Anton-os5lk 3 года назад

Sucks how I’m built to low bar. I’m stronger in it. But I can’t. My elbows developed tendinitis after just 1-2 weeks of doing it. I’ve literally tried everything but my body just wont allow me to do it. Still making progress with highbar tho so it’s fine!

@BrownBarbellClub 3 года назад

Same here. We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@samliu2955 9 месяцев назад

Low bar creates more leverage about the hips allowing some to lift more weight? I was totally confused by this explanation. the muscles are always being at the close end of a leverage, right? Why do we need more leverage to lift more weight? Actually, our hips are the nuts shown there and the bar is the HAND creating resistance (sort of force). I know, I must misunderstand it, right?

@natiiim6336 3 месяца назад

I suffer shoulder pain when squatting. So low bar is impossible for me. High bar let me at least squat with less pain but still there 😢

@Stulzun 4 года назад

Hey Doc and what do you think about people tend to lift more weight because of a wide stance instead of low bar position (like many people think), it is a possible reason?

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@Stulzun 3 года назад

Brown Barbell Club thanks! I will watch it

@BrownBarbellClub 3 года назад

@@Stulzun Thank you!

@hanyahmed8493 3 года назад

Whenever I do heavy low bar squat I fell pain in my forearm , some of the doctors I talked about that with them referred it to the pressure on the vertebrates from placing the bar in the low bar position , but in my opinion I think the reason for that pain is very tight pecs and deltoid muscles . What is your opinion of that?

@marsmeadiuvat 3 года назад

Hany Ahmed probably because of hand placement, I think Alan Thrall explained it on his lowbar positioning video

@johansvensson3922 3 года назад

I also experienced this in the beginning. The trick for me was to keep the elbows close to the body, and not to use my hands/wrists to push into the bar. I often felt as if I must press into the bar to keep it tight. You don't. Put chalk on your t-shirt if necessary. With your elbows close to your body, you should be able to rest the bar on your upper deltoids without any pressure at all from the hands other than the tightness created from them being straight. Try using 70% of your 1RPM and just hold the weight on your back. You will discover that if you "relax" your arms and ONLY keep your back and back delts flexed tight, it will be much easier to hold the weight for a long period of time.

@alapanmitra9635 3 года назад

Use hook grip, thumb over the bar, not around

@BrownBarbellClub 3 года назад

We compiled a similar aspect of this topic in ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bpHyfuQiNbg.html. Do checkout :-)

@BrownBarbellClub 3 года назад

@@alapanmitra9635 It works like charm for us!!

@camiloarango9943 4 года назад

Low bar wins for me

@PP-uq1gd 2 года назад

For tall person like 183m, not so good Flexible which one is good position to train?

@DrAlexStrahle 2 года назад

Whichever one you can get to proper depth with. Make sure to check out your ankle and hip mobility as well to se if those are limiting your squat.

@Audioventura 17 дней назад

could you talk about bicep pain after low bar squats please? I have tremendous problems with this, although I keep my wrists straigh and do not even warp my fingers around the bar. This became so bad I can barely do any other lifts after squatting (weirdly tricep movements e.g. OHP are way worse than bicep movements, although the pain clearly pops up along the biceps).

@bbszabi 9 месяцев назад

Actually, a proper low bar position is right BELOW the spine of the scapula (and on the 'shelf' created by the contracted rear delts), not ON TOP of it!

@KidScipio 3 года назад

a mid-bar squat fixes everything

@johanesterhuizen1842 3 года назад

What app or program did you use for the measurements of the moment arm etc .

@jackjenkins5368 8 месяцев назад

i had (maybe still have) a lower back strain and when i do high bar i can barely get up to 135 without my lower back hurting but with loa br i can get up to 305 maybe higher. any one know why this is?

@trevorcraker6570 Год назад

I had knee pain from high bar so I switched to low bar. Now I have back pain. Welp

@Jimlifts1 Год назад

I can't get the bar in a low bar position for the life of me

@draunt7 Год назад

considering the angles, would it be accurate to say that High bar Squat focuses lifting with your legs vs. low bar squat focuses on lifting with your back? I feel like the area of focus shifts from your front quads to your lower back.

@EarthIsFlat456 Год назад

Yes, which is why I don't do low bar. I already deadlift twice a week so I don't want too much extra strain on my lower back.

@renop2023 2 года назад

For tall people is it better to use a high or low bar squat? I'm finding that a low bar squat puts less pressure on my knees.

@Witch_of_Gains 2 года назад

Low Bar for sure, at least for me, im 6ft. Agreed on the knee relief and also on the lower spine.

@renop2023 2 года назад

@@Witch_of_Gains - thanks for the advice and response 👍

@Michael-qj5sx 2 года назад

Is it ok to train both alternatively, one session low bar and the next high bar, or is it too confusing for the body?

@DrAlexStrahle 2 года назад

That is an excellent way to train. They are slightly different techniques, so be mindful of that. But, it will shift the emphasis enough that they are good accessories for one another.

@Michael-qj5sx 2 года назад

@@DrAlexStrahle thank you! Yes, I am aware about the difference, and like both styles.

@jerrythomas4457 2 года назад

Hip drive.

@maria-adelaconstantin442 4 года назад

#SquatUclub Very good content 👌

@jason.n.gichero6461 3 года назад

Can you squat ATG on Low Bar squat?

@jakethebeast02 3 года назад

Yes, depending on leverages but most people can

@BrownBarbellClub 3 года назад

you can but limiting range of motion is plus when it comes to maximizing potential of Squats.

@SgawCules 2 года назад

I've seen someone break their wrist doing lowbar, never with a high bar though lol.

@yashbhalala7965 11 месяцев назад

I have knee & back pain both🥲

@Leven727 4 года назад

What do you recommend if you have a moderately herniated L5? I thought low bar would be better for me since it’s less vertical pressure on the spine compared to high bar

@ryangoligher1598 4 года назад

Very interesting, I started squatting low bar years ago. I used to high bar squat and did so for about 8 years before I moved over to low bar #SquatUclub

@renop2023 2 года назад

Did you find however the low bar position put less pressure on your knees?