Squats are probably the primary exercise an individual ever performs — simply standing up from the bottom. This is probably going why squats are sometimes dubbed because the king of exercises. Indeed, they’re top-of-the-line, if not one of the best exercises to develop lower body size, strength, and power while making you a universally stronger athlete with a core of steel.
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When lifters discuss squats, they’re generally referring to the barbell back squat, though there are numerous alternative ways to perform “a squat.” But there are even two primary kinds of back squats — the low-bar squat and the high-bar squat. Within the high-bar squat, the barbell is resting in your upper traps, while the low-bar position nestles the bar across your posterior deltoids and even lower in some extreme cases.
Regardless that the 2 exercises might look similar from a distance, they’ve their very own advantages and one or the opposite might higher fit your specific goals. To work out which squat setup is best for you, let’s compare them.
Low-Bar Squat and High-Bar Squat
Exercise Differences
At first glance, there are only a couple of inches of difference in bar placement. Surely that may’t make a dramatic difference, can it? It will probably. Here’s how each squat best serves a special purpose.
Strength Potential
Setting the barbell in a lower position decreases the moment arm between the bar and your hips. As such, you should utilize heavier loads with the low-bar squat. The lever is shorter, which suggests the identical amount of force generated by your hips and back muscles, you’ll be able to move more weight.
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Your core can be more compact and resilient, and your upper back is stronger in a low-bar position. You face less risk of bending forward or having your upper back collapse with the low-bar squat.
This is the reason this variation is favored by powerlifters and most strength athletes. A few of them even put the barbell as low on their back as it may possibly be without sliding down — to diminish the moment arm as much as possible, improve their leverage, and lift as much weight as possible. For those who’re concerned with lifting as much weight as possible, then it’s best to probably make the low-bar squat your primary alternative. (1)
Muscle Recruitment
One consequence of getting the barbell lower is that you have got to adopt a more forward-leaning torso position. This increases your hip angle and, the greater it’s, the more you’ll recruit your hip muscles: glutes, lower back, and hamstrings.
However, with the high-bar squat, you’ll be able to maintain a more upright posture, but it surely increases knee flexion. You’ll put more stress in your quadriceps and it’s going to be easier to feel them working. You furthermore mght goal the abs more because they’re more strongly recruited in an upright position.
This makes the low-bar squat more of a “posterior chain”-dominant movement (emphasizing your glutes, lower back, and hamstrings) while the high-bar squat also recruits your “anterior chain” (emphasizing your quadriceps and abdominals).
This is the reason the high-bar squat is the more common alternative for bodybuilders and physique-focused lifters.The exercise suits those desirous about constructing more muscular legs, particularly the relatively larger quadriceps.
Go together with the high-bar squat if you should emphasize your quads, but use low-bar squats in case you’re more concerned with targeting your glutes and hamstrings.
Technique and Mobility
It will probably be difficult to search out your ”groove” and adapt to low-bar squatting. You may have to search out your personal ideal torso angle, resolve an optimal barbell position, determine how much to take a seat back, etc. And that is emphasized because mobility requirements in your shoulders and hips will dictate the boundaries of your form.
Indeed, the barbell position in a low-bar squat requires a great deal of shoulder mobility to carry the bar in position, in addition to external rotation and wrist stability. Low-bar squats are notorious for putting a comparatively high degree of stress in your wrists and shoulders. This is the reason some powerlifters wear wrist wraps when squatting, or avoid the low-bar squat to save lots of shoulder strain for his or her bench press.
If you have got no mobility issues or old injuries nagging you, you’re good to go. But in case you’re a battered gym veteran, or in case your shoulders and elbows are tender, follow the high-bar squat — not less than until the pain and issues are gone and you have got developed adequate mobility to squat pain-free.
Exercise Similarities
With each exercises being squats, they do share many similarities and overlapping advantages.
Bilateral Development
Each kinds of squats are multi-joint leg exercises that involve hip, knee, and ankle joints to work many muscle groups including the quadriceps, hamstrings, glutes, and even your back and core. (2) Squats will mainly grow your legs, but they’ll actually contribute to creating your whole body larger and stronger. (3)
Because these squats work each lower body limbs at the identical time, you’re more stable, and might generate more strength, lift more weight, and potentially stimulate more hypertrophy. Additionally they help save time because you don’t have to modify legs with every set you perform.
Posterior Loading
In comparison with other squats variations, each the low-bar and the high-bar squat are back squats, meaning that the loading is concentrated in your posterior chain since the bar is resting in your upper back muscles. This isn’t the case, as an example, with the Zercher squat or front squat which load the front half of your body and emphasize your anterior chain.
As such, each the low-bar squat and high-bar squat have the potential to load relatively heavy weight and so they are effective for constructing strength. In comparison with front-loaded squat movements, your torso is less upright and also you undergo more hip flexion and fewer knee flexion.
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The back-focused bar position, whether it’s low-bar or high-bar, implies more recruitment within the posterior chain — hamstring, glutes, and lower back — and fewer recruitment within the anterior chain — quadriceps and abs. (4) For those who’re desirous about developing your posterior chain and lifting loads of weight, then one among these back squat variations are your go-to.
Methods to Do the Low-Bar Squat
With the low-bar squat, the barbell just isn’t placed on the traps. Get under a barbell and position it even lower, in your posterior deltoid (the rear of your shoulders) above the highest of your armpits. Squeeze your shoulder blades as much as possible to create a “shelf” needed to carry the barbell in place. Bend forward barely on the waist to stop the bar from moving around or possibly falling.
Once the barbell is secure, step back and adopt a shoulder-width (or barely wider) stance. Bend at your hips and knees until your thighs break parallel with the ground. Aim to maintain the barbell over your midfoot in any respect times. This keeps you in a robust position of leverage.. Beat back up until your legs are straight.
Form tip: To assist create the cushion of arm, shoulder, and upper back muscles vital to carry the barbell in position, bring your hands barely closer. This may assist you to squeeze your shoulder blades much more. It’d prove uncomfortable at first, so ensure that to properly warm-up your shoulders and back before low-bar squatting.
Advantages of the Low-Bar Squat
- The low-bar squat puts you ready to lift essentially the most weight of any squat variation. That is the one you should prioritize if you should compete in strength sports like powerlifting or strongman/strongwoman contests, or in case you’re simply desirous about lifting really heavy weights for fun.
- Low-bar squats deliver more posterior chain recruitment. Your glutes, hamstrings, and lower back will likely be activated greater than with other squat variations.
Low-Bar Squat Variations
If you should give your shoulders a break, or need to attack the squat from one other angle, listed here are some variations it is advisable to try.
Safety Bar Squat
If you have got access to a security bar, it may possibly be a wonderful piece of gym equipment. Its major purpose is to make the exercise less stressful in your shoulders, elbows, and neck. In summary, it’s a really accessible squat for individuals who have joint mobility issues. You may mimic the low-bar squat torso angle and general technique, while sitting back farther and bending forward with less trouble.
The protection bar squat also has the advantages of overloading your traps, upper back, and abs. (5) If the low-bar squat irritates your shoulders or if you should improve your upper back strength, give this variation a go.
Box Squat
Technically, you might do box squats with a high-bar position, but the general mechanics and purpose of box squats are higher suited with the low-bar position. For this variation, you utilize a box or a bench, sit back, and squat down. Pause for a second on the bench or box, then contract your glutes and hamstrings to blow up upwards. Don’t allow yourself to crash down uncontrolled onto the box.
This movement is a favourite amongst powerlifters since it’s an excellent approach to teach proper squatting mechanics and consistent depth. The box squat also recruits your posterior chain more efficiently and teaches you to enhance explosive power out of the underside position.
Methods to Do the High-Bar Squat
Position yourself in front of a barbell in a rack, then duck under and position the bar to take a seat within the “shelf” of your upper back and traps. Don’t rest the bar in your neck or cervical spine. When you have got a somewhat comfortable position, grip the bar tightly and unrack it.
Take one step back, then one other small step to regulate your position. Your feet ought to be around shoulder-width, but your exact stance will vary barely depending in your individual morphology. If you have got longer legs, you could be more comfortable with a rather wider stance.
Take a deep breath and brace your core. Bend your knees and hips concurrently until the crease of your hips is lower than your knees. Rise up with the burden, exhaling as you pass the midpoint of the repetition.
Form tip: Make certain that your big toes, little toes, and heels are at all times in touch with the bottom. It can assist you to engage your glutes and will prevent bending forward throughout the ascent.
Advantages of the High Bar Squat
- That is top-of-the-line exercises to develop muscle throughout your lower body, especially your quadriceps. The powerful stimulus of this total-body exercise is an incredible trigger for overall size and strength.
- High-bar squats are a comparatively easy and beginner-friendly barbell squatting variation.
- This movement will put relatively low stress in your joints, particularly sparing your hips from excessive strain.
High-Bar Squat Variations
If you should take things to the subsequent level and transcend the standard high-bar squat, try these variations. Each has its own advantages and may very well be a greater suit on your training goal when you master the initial exercise.
Smith Machine Squat
The Smith machine has the advantage of being more stable for the reason that bar is on a guided rail. As such, this variation would require less stability and coordination, and you’ll be able to push yourself harder with reduced risk of injury (from dropping the bar of fatiguing your core and upper body). It is a useful variation if you should turn up the intensity and approach or reach muscular failure.
It also permits you to give attention to the mind-muscle connection and really feel your legs working. That is a great exercise in case you prioritize hypertrophy or overall safety above strength and heavy weights.
Front Squat
With the high-bar squat, you’re standing quite upright, however the front squat takes things to the subsequent level by demanding super-strict form — in case you bend forward, the bar will roll away. It is a useful exercise for teaching good general squat mechanics. The front squat also prevents the lifter from bending too far forward, which might turn the squat right into a lower-back focused good morning exercise.
The front-loaded position of the front squat may even emphasize your quadriceps and core even greater than other squat variations. It’s a chief alternative to spice up your Olympic lifts and has direct carryover to the clean & jerk. Nevertheless, a correct front squat requires a level of thoracic (upper back), shoulder, and wrist mobility, so it will not be a right away option for all lifters without doing a little mobility work. Select the front squat if you should grow your quadriceps as much as possible, improve your core strength, or support your Olympic lifts.
Methods to Program the Best Squat For You
Each of those lifts are bilateral multi-joint exercises, recruiting a ton of muscles. As such, they will be an efficient fit in lots of training programs for a wide range of purposes.
Constructing Strength
To get as strong as possible, your best bet is to make use of three to 5 sets of 1 to 5 repetitions with a heavy weight. Each variations are suited to this sort of programming. Which one you use will rely on your goals. For those who’re a powerlifter or a strongman/strongwoman, follow the low-bar squat, as it’s the one with which you lift essentially the most overall weight.
For those who’re an Olympic weightlifter or a CrossFitter, the high-bar squat will likely be your variation of alternative, because it has more carryover to the Olympic lifts and the movements you’ll find in competition. For those who’re a general gym-goer, pick the variation that feels most natural.
Growing Muscle
For maximal muscle growth, use a classic repetition scheme of three to 4 sets of eight to 12 repetitions. The lower rep range will deliver a moderately heavy stress on the body, while the longer duration sets create a burning sensation for muscle growth.
In case your goal is to construct muscle, either squat setup may very well be useful, but most experienced bodybuilders and physique-focused lifters persist with the high-bar squat. Why? They’re not concerned with putting the largest weights on the bar, but with getting the largest muscles.
The high-bar squat will goal your quadriceps, that are amongst the largest muscles on the human body. High-bar squats also put relatively less stress in your shoulders and elbows, which sometimes take a beating from various presses, extensions, and various upper body training.
Explosive Power
For those who’re an athlete attempting to run faster or jump higher, it’s a great idea so as to add some explosive, power-based squats to your training regimen. Five to 10 sets of two to 5 reps, using a moderately heavy weight that you could still speed up, will likely be your best bet. Persist with the high-bar squat. The final technique and muscle recruitment may have essentially the most carryover to improving jumping and running.
Don’t End Up With Diddly Squat
Squats are dubbed the king of exercises for a reason. Don’t miss out on back squats. Use the bar position best suited to your body and goals, whether you should construct a powerful set of wheels, lift a pile of weight, develop into a greater athlete, or boost your overall fitness.
References
- Glassbrook, Daniel J.1; Brown, Scott R.1; Helms, Eric R.1; Duncan, Scott1; Storey, Adam G.1,2. The High-Bar and Low-Bar Back-Squats: A Biomechanical Evaluation. Journal of Strength and Conditioning Research 33():p S1-S18, July 2019. | DOI: 10.1519/JSC.0000000000001836
- Ribeiro, Alex S. PhD1,2; Santos, Erick D. MSc1,2; Nunes, João Pedro MSc2; Nascimento, Matheus A. PhD2,3; Graça, Ágatha MSc3; Bezerra, Ewertton S. PhD4; Mayhew, Jerry L. PhD5. A Temporary Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal 45(1):p 58-66, February 2023. | DOI: 10.1519/SSC.0000000000000709
- Myer GD, Kushner AM, Brent JL, Schoenfeld BJ, Hugentobler J, Lloyd RS, Vermeil A, Chu DA, Harbin J, McGill SM. The back squat: A proposed assessment of functional deficits and technical aspects that limit performance. Strength Cond J. 2014 Dec 1;36(6):4-27. doi: 10.1519/SSC.0000000000000103. PMID: 25506270; PMCID: PMC4262933.
- Yavuz HU, Erdağ D, Amca AM, Aritan S. Kinematic and EMG activities during back and front squat variations in maximum loads. J Sports Sci. 2015;33(10):1058-66. doi: 10.1080/02640414.2014.984240. Epub 2015 Jan 29. PMID: 25630691.
- Hecker KA, Carlson LA, Lawrence MA. Effects of the Safety Squat Bar on Trunk and Lower-Body Mechanics During a Back Squat. J Strength Cond Res. 2019 Jul;33 Suppl 1:S45-S51. doi: 10.1519/JSC.0000000000002912. PMID: 30363042.
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