So after finally joining TNation, i’m excited to finally be able to ask some questions. as the title suggests, id like to know what some of the benefits there are between high and low bar placement on back squats.
ive always done low bar placement, but lately ive been finding im not getting what im looking for out of my squat sessions,(namely a new PR) could high bar placement be a good way to change things up? or possibly front/zercher squats?
yes.
Nick Tumminello did a pretty good article on this exact topic
[quote]Tim Henriques wrote:
Nick Tumminello did a pretty good article on this exact topic
Back Squats: What’s the Best Bar Placement? High Bar vs. Low Bar Position - Nick Tumminello Fitness [/quote]
very helpful, thanks man
That is a good article.
I’ve noticed, personally, that I can’t perform very well with a super low bar. This may have to do with limited shoulder mobility, but also I think my leg length affects it. I have a 28" inseam and a fairly long torso (relatively speaking). Performing a low bar squat for me involves bending forward to a pretty significant degree to keep the bar over my knees (pretty similar to those “squat morning” exercises) and actually limits my hip drive (and balance).
The hybrid position works best for me to have the same orientation as most low-bar squatters. I’d be curious to see what other people with varying leg lengths have found.
First thing I noticed watching the Lilliebridge video, how high he holds the bar, and how upright his squat form is.
[quote]greystoke wrote:
First thing I noticed watching the Lilliebridge video, how high he holds the bar, and how upright his squat form is.[/quote]
sure, why go for tons of athletes that somebody like rip teaches (low bar for max strength) when you can get one example of a really strong dude that places the bar a little higher on his back.
i also always use the flex magazine phil heath workouts to get bigger instead of shit that works for every natural athlete.
[quote]Kooopa wrote:
[quote]greystoke wrote:
First thing I noticed watching the Lilliebridge video, how high he holds the bar, and how upright his squat form is.[/quote]
sure, why go for tons of athletes that somebody like rip teaches (low bar for max strength) when you can get one example of a really strong dude that places the bar a little higher on his back.
i also always use the flex magazine phil heath workouts to get bigger instead of shit that works for every natural athlete.[/quote]
Don’t be a doofus…it depends on your body type and natural leverages…if you are built for high bar squatting, it is rather stupid to go low bar because others have had success with it…
Also, pull the tampon string out and dispose of in a sanitary manner…greystroke was just making a comment, not bashin your religion.
I noticed it, because I couldn’t squat like that if you held a gun to my head.
animus: I’m glad I’m not the only one. I know I’m a newb, but I tried low bar squatting and just felt like I was going to fall over unless I turned it into a good morning. Higher bar with wider stance is the most stable way for me to squat that I’ve found thus far. I have the same inseam as you do.
[quote]Don’t be a doofus…it depends on your body type and natural leverages…if you are built for high bar squatting, it is rather stupid to go low bar because others have had success with it…
Also, pull the tampon string out and dispose of in a sanitary manner…greystroke was just making a comment, not bashin your religion.
[/quote]
thats just about the stupidest thing ive ever heard. when you squat low, you use your hamstrings & hips a whole lot more than when you squat high. THATS your natural leverages right there. please explain to me how using less muscle will result in moving more weight.
that depending on your body type shit is just a weak argument made for points that cant be backed up with evidence. so please, juice less and educate yourself a little more 
[quote]paulwhite959 wrote:
animus: I’m glad I’m not the only one. I know I’m a newb, but I tried low bar squatting and just felt like I was going to fall over unless I turned it into a good morning. Higher bar with wider stance is the most stable way for me to squat that I’ve found thus far. I have the same inseam as you do. [/quote]
thats what happens if you try the movement of squatting high bar with a low bar position. dont blame the lift, blame the technique.
[quote]Kooopa wrote:
[quote]Don’t be a doofus…it depends on your body type and natural leverages…if you are built for high bar squatting, it is rather stupid to go low bar because others have had success with it…
Also, pull the tampon string out and dispose of in a sanitary manner…greystroke was just making a comment, not bashin your religion.
[/quote]
thats just about the stupidest thing ive ever heard. when you squat low, you use your hamstrings & hips a whole lot more than when you squat high. THATS your natural leverages right there. please explain to me how using less muscle will result in moving more weight.
that depending on your body type shit is just a weak argument made for points that cant be backed up with evidence. so please, juice less and educate yourself a little more :)[/quote]
I for one, am glad you decided to post here. You must be an old and wise lifter with all your vast knowledge. Most of the guys one this site are hacks at best, stumbling from one thing to the next…keep up the good work!
[quote]greystoke wrote:
[quote]Kooopa wrote:
[quote]Don’t be a doofus…it depends on your body type and natural leverages…if you are built for high bar squatting, it is rather stupid to go low bar because others have had success with it…
Also, pull the tampon string out and dispose of in a sanitary manner…greystroke was just making a comment, not bashin your religion.
[/quote]
thats just about the stupidest thing ive ever heard. when you squat low, you use your hamstrings & hips a whole lot more than when you squat high. THATS your natural leverages right there. please explain to me how using less muscle will result in moving more weight.
that depending on your body type shit is just a weak argument made for points that cant be backed up with evidence. so please, juice less and educate yourself a little more :)[/quote]
I for one, am glad you decided to post here. You must be an old and wise lifter with all your vast knowledge. Most of the guys one this site are hacks at best, stumbling from one thing to
the next…keep up the good work![/quote]
appreciated!
[quote]greystoke wrote:
[quote]Kooopa wrote:
[quote]Don’t be a doofus…it depends on your body type and natural leverages…if you are built for high bar squatting, it is rather stupid to go low bar because others have had success with it…
Also, pull the tampon string out and dispose of in a sanitary manner…greystroke was just making a comment, not bashin your religion.
[/quote]
thats just about the stupidest thing ive ever heard. when you squat low, you use your hamstrings & hips a whole lot more than when you squat high. THATS your natural leverages right there. please explain to me how using less muscle will result in moving more weight.
that depending on your body type shit is just a weak argument made for points that cant be backed up with evidence. so please, juice less and educate yourself a little more :)[/quote]
I for one, am glad you decided to post here. You must be an old and wise lifter with all your vast knowledge. Most of the guys one this site are hacks at best, stumbling from one thing to the next…keep up the good work![/quote]
Lord Greystoke, I presume? 
[quote]Kooopa wrote:
so please, juice less and educate yourself a little more :)[/quote]
Either grow up or go to a different forum to troll.
[quote]csulli wrote:
[quote]Kooopa wrote:
so please, juice less and educate yourself a little more :)[/quote]
Either grow up or go to a different forum to troll.[/quote]
I did low bar for a really long time before switching to high bar. My concern was getting stronger, and low bar was getting me there. I also developed a serious overuse injury in my elbow, however, because of low bar (at no fault to the lift, but to my technique.) I switched to high bar as a way of rehabbing the injury, and I personally love it. My body has responded very favorably to high bar, and I’ll probably stick with high bar until I get my squat over 6.
The best advice that I can give is that you should pick the movement that you feel best fits your goals, and the program your assistance work to compensate for what you’re not getting. Both work. Find what works for you.
[quote]Obisidian wrote:
I did low bar for a really long time before switching to high bar. My concern was getting stronger, and low bar was getting me there. I also developed a serious overuse injury in my elbow, however, because of low bar (at no fault to the lift, but to my technique.) I switched to high bar as a way of rehabbing the injury, and I personally love it. My body has responded very favorably to high bar, and I’ll probably stick with high bar until I get my squat over 6.
The best advice that I can give is that you should pick the movement that you feel best fits your goals, and the program your assistance work to compensate for what you’re not getting. Both work. Find what works for you. [/quote]
great answer, thanks! and i find that low bar sometimes gives me some “twang-like” pains through the middle of my hands, into my wrists, and in my anterior delt area. only sometimes though. when it happens, i do some arm circles, shake it out, and usually its fine after that
Regarding the “twang-like” pains, I’d definitely take a look at this video:
Personally, I find high bar squatting more natural but can squat more using a low bar positioning.
To answer your question, I’d don’t see why going to a high bar placement would be bad. High bar generally works your legs more. Stronger legs = a stronger squat regardless of bar placement.
EDIT: for some reason the link gave a playlist. Look for the vid on low bar placement.