high bar vs low bar

[jacobmk2]

so iv always squatted high bar as that is how i learned to squat ,i want to try low bar squatting can someone out there explain the main differences and tell me if any muscles will be recruited differently?

[CellTechAbuse]

High bar has you resting the bar on your traps and is a more quad dominant move.

Low bar has you resting the bar on your rear delts, you lean more forward and targets the posterior chain more.

[TheeFate]

so iv always squatted high bar as that is how i learned to squat ,i want to try low bar squatting can someone out there explain the main differences and tell me if any muscles will be recruited differently?

Quads/glutes will be worked with both high and low

[jacobmk2]

High bar has you resting the bar on your traps and is a more quad dominant move.

Low bar has you resting the bar on your rear delts, you lean more forward and targets the posterior chain more.

thanks for the simple explanation

[chazzy1864]

Have a blast:
http://stronglifts.com/squat-bar-position/

[MichaelCJ]

The differences are frequently way overblown, which should come as no surprise, this being the interwebs. Basically, there is a slight difference in the levels of recruitment of various muscles, though they will all be used either way. And some find that they can shift more weight with one or the other (often, but not always favouring the low bar).

There is merit in doing both, but few bother. Much as with sumo and conventional deadlifts, though there the differences are distinctly greater. Or close grip vs. "medium" grip bench press - this might be a slightly closer analogy.

[ironwill2008]

so iv always squatted high bar as that is how i learned to squat ,i want to try low bar squatting can someone out there explain the main differences and tell me if any muscles will be recruited differently?

High Bar = a little more quad activation, a little less ham/glute involvement

Low Bar = a little more ham/glute activation, a little less quad involvement



With Low Bar, since the very strong glutes are more involved, more weight can usually be lifted. Powerlifters and other strength athletes generally use this variant for that reason.

Bodybuilders, OTOH (or at least those who Squat) will generally use high bar in order to get maximum work placed on their quads.

Depending on the individual though, the differences in these two methods may be significant or it may be minimal. As with all other gym-related issues, experimentation is the order of the day. Just don't allow yourself to get caught up in relatively minor details.

[italianplaya30]

High Bar = a little more quad activation, a little less ham/glute involvement

Low Bar = a little more ham/glute activation, a little less quad involvement



With Low Bar, since the very strong glutes are more involved, more weight can usually be lifted. Powerlifters and other strength athletes generally use this variant for that reason.

Bodybuilders, OTOH (or at least those who Squat) will generally use high bar in order to get maximum work placed on their quads.

Depending on the individual though, the differences in these two methods may be significant or it may be minimal. As with all other gym-related issues, experimentation is the order of the day. Just don't allow yourself to get caught up in relatively minor details.

excellent response...me personally I prefer high bar then hit deadlifts more for glute and hamstring activation

[PaulRivers]

YouTube has all the answers -

http://www.youtube.com/watch?v=KRl4ZCAZUB0

http://www.youtube.com/watch?v=cRMiUtscrHw

[sharpieblet]

i did my first year or so of training legs properly with low bar squats. then i changed to high bar squats. both helped my legs grow. the important thing is that whichever method you use, if you feel the less activated muscles are NOT getting enough stimulation, add some accessory lift to even it out.

when i would do low bar squats, i would typically add in narrow stance leg press and a couple sets of leg extensions. now that i do high bar, i add in romanian deads right after for hams/glutes.

checks and balances. i do feel that my quads have improved a lot lately since switching to high bar squats, but at the same time that could simply be due to the fact that i've just gained more muscle overall.

as long as you keep squatting to proper depth, your legs will grow all around. i don't think i've really seen any power lifters with sh*tty quads.