High Bar vs Low Bar Squats: Ask a PT

In last week's blog, we discussed whether teenagers should be allowed to lift weights. I argued strongly that they should as the reward outweighs the risks. In this week's email we're discussing high bar vs low bar squats. Incidentally, this is the 20th Ask a PT blog, a small milestone, but I have to say that I've really enjoyed writing these posts, and receiving so many messages from you guys. Most of them have been very kind and supportive, and some have been ... less so 😂 Hopefully, we can keep these going for a lot longer!

Which Squat Type Is Best? High Bar vs Low Bar Squats

Question: I've been squatting for three years now, and I use a low-bar squat technique. Should I be using a high-bar squat technique instead? Answer: I'll answer this very quickly, and then go into details. Squat however you like, both high-bar and low-bar squats have their merits, and there is no right answer. Don't try to force yourself into a squat position that doesn't feel comfortable. Okay, so some of you may be wondering what a high bar or low bar squat even is.

The Differences Between High Bar vs Low Bar Squats

It's all about where you place the barbell while squatting. A high bar squat is a squat where the bar rests near the top of your shoulders, allowing you to squat with a more upright stance. A low bar squat is where the bar rests further down your upper-back; this forces you into a lower position, so you squat down leaning further forwards. High bar squats tend to target the quadriceps (thighs) more <1>, while low bar squats tend to target the glutes, lower-back, and hamstrings more. Low bar squats allow you to lift more weight and are favored by powerlifters. High bar squats allow you to build larger quadriceps and are great for increasing power. They are more popular with bodybuilders, weightlifters (Olympic), and athletes. Low bar squats can be very difficult for people with poor shoulder mobility, while high bar squats can be difficult for people with poor ankle mobility. That's why I recommend that people try both squats out to see which one suits them best.

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What Works for Me

Personally, I've always suited the low bar squat and feel much more comfortable in that position. Most of my female clients found the low bar easier, while my male clients found the high bar easier. This is just an observation, and I'm not sure why that is. Whether you choose high bar or low bar, the mechanics of squatting are still the same. Push your chest out, keep your heels pushed into the floor, lower your thighs down to about parallel (lower if you feel able), and grip the barbell tightly. The next time you're in the gym, lower the weight on the barbell and try both high and low bar squats. See which one feels best. If you've been squatting high bar previously, and swap to a low bar technique, then see whether it feels easier to lift your max weight. You may be surprised! By the way, I learned this the hard way, but if you squat with a low bar, then don't bother with squat shoes. They cause you to lean too far forward. If you squat with a high bar, then squat shoes may improve your technique. Now, go out there and SQUAT!

References

<1> https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2020.604177/full