Is the high bar or low bar squat of better benefit to the athlete on your guys opinion? I'm specifically a basketball player so which is better for me?
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11-27-2012, 06:57 AM #1
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11-27-2012, 10:01 AM #2
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11-27-2012, 10:19 PM #9
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I would go with low bar the stress is taken off your knees and the force required to move the bar is generated more from your hips. This allows greater hip strength to be developed this is where the majority of your jumping power and over all leg power comes from. So the more strength developed in your hips the greater potential for power in your hips.
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11-28-2012, 08:33 AM #10
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Generally I recommend a low bar squat for athletes. I dont think there is anything wrong with high bar but I feel the position low bar puts you in, is much more optimal and sports related then high bar. Olympic lifters squat high bar because they need to get as low down in the hole as possible for the catch position but there really are not any times when athletes go past parallel while participating in a sport. The idea of a squat for an athlete is to build explosiveness in the posterior chain, I feel this is better accomplished with a low bar parallel or just below squat.
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11-28-2012, 08:37 AM #11
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11-30-2012, 03:31 PM #19
Generally speaking most gym goers cannot high bar squat correctly due to muscular imbalances from the thoracic region to the calves and ankles. If this chain and complex isn't mobile you'll have not chance. Mobility and flexibility is the forgotten son of exercise and fitness unfortunately.
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12-01-2012, 12:04 PM #20
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12-01-2012, 10:08 PM #21
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I've asked this question in the past. I've been squatting for a couple years, about 1 year high bar and 1 year low bar. I don't think I could tell you which is better for athletes. They work the same musculature to a different degree, sure, but it's not like you're only squatting in your program (or you shouldn't be!). If you squat high bar, then be sure to include romanian deadlift to make up for the differences. I like squatting high bar WAY better because it's just more fun. I like the bounce out of the hole, it just feels great. I would also think that bounce helps in some sort of plyometric way, as you're taking all this weight and reversing it very quickly at the bottom, much like a vertical jump. Really, I'd recommend doing whichever you're comfortable the most with.
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12-02-2012, 11:50 AM #22
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12-09-2012, 09:23 PM #28
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High vs Low Bar
When dealing with high and low bar squats, first we need to write out each technique.
Low Bar: Placing the bar under the trapezius muscles. Taking the bar off of the rack, the lifter places their feet wider than should width. On the descending part of the squat, the lifter is focusing on pushing their hips back to achieve depth.
High Bar: Placing the bar right on or above the trapezius muscles. Taking the bar off of the rack, the lifter places their feet about shoulder width with feet slightly angled. On the descending part of the squat, the lifter is focusing on pushing their knees out. The lifter is also focusing on the down motion.
Comparison: So the difference between the two squats is a Low Bar Squat has the lifter focusing on pushing the hips back to achieve depth. The High Bar Squat has the lifter focusing downward not back.
Muscle Analysis: Everyone knows the deep the lifter squats the more the hamstrings and glutes are activated in the lift. The way to achieve the deepest depth is a high bar squat due to the focus of a "downward motion." The low bar squat will place more pressure on the low back due to the backwards motion of the hips.
Hope this helps!
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12-10-2012, 11:47 AM #29
It depends on the rest of your program. Pick whichever one fills in the hole that's missing in your workout. If you are working on sprinters, a high bar squat might be better to hit their quads since heavy sprints is likely to develop their hamstrings and not their quads. If your athletes have stronger quads, I would work on low bar squat instead. I feel like the quads are less likely to get hit in most athletes, and the hip mobility gained from highbar squat may be more helpful for most athletes. As mentioned above try to incorporate dead lifts as well, or flute hamstrings or food mornings
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12-10-2012, 02:57 PM #30
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