High Bar Vs. Low Bar Back Squats: All You Need to Know

Squats

Wait, there are different barbell back squats? Yup, about a 2 to 3 inch difference in bar placement. You might think 2 to 3 inches up or down on your back does not make a big deal. And you would be kind of right.

The biggest difference between the two is your goal. Most people will find they can lift 15-20% more weight with Low Bar Squats compared to a High Bar Squat. If your goal is to lift heavy weight, then the low bar is the way to go.

In today’s videos, I show you how to set up for both the High Bar and Low Bar Squats and some of the benefits of each one and when I would use them.

 

The High Bar Squat

  • Greater range of motion
  • A little more quad dominant
  • Easier on the elbows
  • Forces you to be more upright: more carryover to the athletic position for jumping and doing cleans.

The Low Bar Squat

  • Can lift more weight
  • Works the hips more
  • Is a little harder on the wrists and elbows

Giving you the tool to succeed,

Josh W

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