Difference between High bar and low bar

[Yojumba]

What is the difference between High bar and low bar squats(which muscles are engaged etc)? Also, what is the best for a beginner?

[magician27]

high bar = more overall muscle recruitment , more quads

[Bentley41]

low bar i can put up more weight, and its more on your back and glutes. High bar i feel is more quads, glutes, and hams.

[Yojumba]

So what is best for a beginner?

[magician27]

So what is best for a beginner?

high bar is better for building muscle , i wouldnt do low bar unless i want to compete in powerlifting

[davisj3537]

Most people can't do low bar due to mobility restrictions. There isn't a "better" version. It's all personal preference.

[ElrondHubbard]

http://strengtheory.com/its-time-to-...647.1465408213

Don't stress over it.

[WolfRose7]

I can't stand the feel of the bar position for high bar so went and stayed low bar everytime. Haven't found a compelling enough argument yet to make me consider changing

[sooby]

Do whatever feels comfortable. You will be able to lift anywhere from 0-10% more typically with low-bar. Low-bar will target your posterior chain and less your anterior. Unless you want to compete in powerlifting and maximize how much you are squatting (not every one may be comfortable with low-bar however) just stick with high-bar if you are already using it.

[-Lucifer]

So what is best for a beginner?

I'd say high-bar since it's a simpler version (up and down), as opposed to low-bar (sitting back). The best thing for you would be to try both styles and figure out which one works best.

[cosm0]

https://www.youtube.com/watch?v=bs_Ej32IYgo

this video literally explains everything you need to know

[000NePz000]

What is the difference between High bar and low bar squats(which muscles are engaged etc)? Also, what is the best for a beginner?

Difference is *drum roll* BAR POSITION!
I'd recommend high bar since they feel more natural and also for the fact that low bar squat engages similar muscles(posterior chain) that are engaged during deadlifts

[KyleAaron]

Low-bar is slightly more effective, but is a lot harder to do without coaching. If you're working on your own - and you should not work on your own, most do and they fail - then do high bar. If you're going to work with a coach - and you should work with a coach - then just do whatever they tell you to.

Get a coach, then all you have to worry about is showing up.

[TJP33]

I naturally fell into a low bar squat- this was great for football (general strength) but when it came to bodybuilding my quads lagged and my glutes, hips, adductors took much of the load..
Note- the most important difference in high bar v low bar (or what I see many people screw up with), is how the entire body changes to compensate for the new bar position, my high bar stance is narrow- my low bar is wider. Also your movement will change, if you freeze a guy in the hole youll likely see a change in knee to ankle angles.
As far as which is better depends on the goal- I believe early on you should look more towards strength using techniques that work well with your bodies movement (whichever feels more natural) - after a solid foundation has been built you can look more at the specifics.

[Yojumba]

Alright guys, I think I am going for the high bar squat. Thx for all the answers! It helps alot. However, I have noticed that I can't squat low. If I try I will just fall down on my back. Probably because thight ankles. I have heard that low bar needs less ankel mobility. So maybe I should do low bar until I can squat deeper and then switch to high bar? Is that a good idea? In short, I can't properly squat. What should I do to fix this problem?

[FD1997]

If you're going to work with a coach - and you should work with a coach - then just do whatever they tell you to.

Get a coach, then all you have to worry about is showing up.

What should I do if most of the trainers where I live are pretty bad? I mean there's this one fitness certification place in my city where many of the trainers get their certification from. I trained under one of these guys and they didn't even know low bar squats existed.
Also , my current trainer isn't very knowledgable. I use my own program , my own diet and the trainer mainly spots for me. (Don't have a power cage , only squat stands so I need a spot a lot of the time).

[WolfRose7]

What should I do if most of the trainers where I live are pretty bad? I mean there's this one fitness certification place in my city where many of the trainers get their certification from. I trained under one of these guys and they didn't even know low bar squats existed.
Also , my current trainer isn't very knowledgable. I use my own program , my own diet and the trainer mainly spots for me. (Don't have a power cage , only squat stands so I need a spot a lot of the time).

Use this site for a solid routine, youtube people like Alan Thrall for Form. Take videos of your own form and compare it with them if unsure

[chazzy1864]

Alright guys, I think I am going for the high bar squat. Thx for all the answers! It helps alot. However, I have noticed that I can't squat low. If I try I will just fall down on my back. Probably because thight ankles. I have heard that low bar needs less ankel mobility. So maybe I should do low bar until I can squat deeper and then switch to high bar? Is that a good idea? In short, I can't properly squat. What should I do to fix this problem?

You most likely can properly squat but your form sucks. I'd suggest you fix that.

[mtownballer20]

Slight difference in muscle group usage. High = more quad, Low = more hamstring. I can typically do more weight in low bar and have found it to feel better as well.

I would recommend doing both and finding which one you can do effectively, and use it to progress.

[000NePz000]

Alright guys, I think I am going for the high bar squat. Thx for all the answers! It helps alot. However, I have noticed that I can't squat low. If I try I will just fall down on my back. Probably because thight ankles. I have heard that low bar needs less ankel mobility. So maybe I should do low bar until I can squat deeper and then switch to high bar? Is that a good idea? In short, I can't properly squat. What should I do to fix this problem?

Just do what ever you prefer, I personally prefer high bar it feels better for me than doing low bar and also I love the feeling of squatting down with near vertical torso angle and it also feels good on my quads, If i were you I'd try out both and see what you like, I was born with good ankle flexibility so I was naturally inclined towards high bar.

[sooby]

Alright guys, I think I am going for the high bar squat. Thx for all the answers! It helps alot. However, I have noticed that I can't squat low. If I try I will just fall down on my back. Probably because thight ankles. I have heard that low bar needs less ankel mobility. So maybe I should do low bar until I can squat deeper and then switch to high bar? Is that a good idea? In short, I can't properly squat. What should I do to fix this problem?

https://www.youtube.com/watch?v=bs_Ej32IYgo

watch this video that somebody mentioned above. If you lack ankle mobility you can squat with your heels on top of plates or get some oly shoes, and do mobility exercises. But the most important thing is practice. As you practice squats your ankle mobility will get better.

[CazU]

I only squat high bar because it feels more comfortable. Try doing both and see which one you prefer

[fitfanatic123]

i thought that individual proportions may influence whether high bar or low bar is better as well. for example, if you have really long femurs, i think i remember reading low bar would be better in order to keep the bar path above the mid-foot throughout the whole movement.

[3SchnitzelsAday]

Low bar is superior leg exercise.

[PBnJay]

i thought that individual proportions may influence whether high bar or low bar is better as well.

This. And even then you may feel more comfortable with the unorthodox. I believe I squat with a low bar position with somewhat of a med/wide stance but I tend to prefer sitting straight down, staying more upright like a low bar squat? idk, good luck.