Low bar or High bar?

[RafailNadull]

Definitely only do Rippetoeian Low Bar Squatting. The other variants don't work, they are not part of the program.

 

[The_observer86]

I definitely perform better with low bar, but for the last year I did high bar (short torso/long femurs). Mostly because my shoulder is set too forward (tight chest/internal rotation) which makes the bar grind on my scapula once the weight gets heavy. Benefits seen by me doing high bar are no bruised scapula and bigger quads.

 

[Freestyler]

I had to switch to low bar to help with depth and I like it more.

 

[Tosa]

It's not as if the bar can only sit at two places on your back. And there's also stance width, how much your toes/knees go out, rather than forward, how much you sit back. There's lots of elements of the squat.

 

[AggieBoy]

The farther back the bar is in space the more leverage you have but I don't think a powerlifting low bar is worth it on your shoulders in the long run if your sport is something other than powerlifting.

 

[monkeyrhythm]

The farther back the bar is in space the more leverage you have but I don't think a powerlifting low bar is worth it on your shoulders in the long run if your sport is something other than powerlifting.

In what way is the low bar position bad for your shoulders in the long run?

 

[wisdom blows]

high bar better for MMA, wrestling, grappling etc.

think about the ass to grass position, and how many times guys have to dig out a TD against the fence from the bottom position. being strong from the bottom hole there has great transfer over to fighting.

 

[belph]

Who cares ? Are you powerlifting ? I'd probably go Low-bar. Weightlifting ? Then choose high-bar. General strength ? Whichever tickles your fancy.

 

[Pathogenic]

I'm actually a vaguely interesting case study on this matter. I started playing sports before I began squatting, and my legs were really weak. I noticed the greatest amount of strength gains in the gym during my novice phase where I used a medium-stance, low bar position. When I switched over to high bar squatting, I still felt exactly as strong in the gym. In fact, I have never noticed a decrease in my strength in BJJ/MMA from switching back and forth between HB and LB over the years, so I doubt that the selection of which type of squat matters nearly as much as regularly performing any squat for most sports.

I like low bar because I'm stronger at it, and it feels much more stable coming out of the rack than high bar. Also, my "core" doesn't get fatigued as easily during longer sets compared to high bar, where I've often found myself wobbling at the top after a few reps. I also like that I can use my belt much more effectively than when I'm high bar squatting. The ROM decrease and the shifted moment arm will always add pounds to my squat, too. I would use this as my main type of squat if I were powerlifting.

I like high bar because I feel much stronger coming out of the hole. I also like how it keeps my torso more upright, so my odds of GMing the bar are low. And I like how stupidly large my quads got when I last bulked up. I would do these almost exclusively if I were a bodybuilder or an Olympic weightlifter. These might also be easier if you're tall with long legs because I've heard that it's much easier for them to maintain a reasonably upright back angle, though this is not something I'd know about being 5'7" I would also assume that taking a wider stance on the LB squat would have a similar effect, but that may challenge their mobility.

Contrary to popular belief on some forums, squatting X weight high bar is not more impressive than squatting the same amount of weight low bar. When I got back into lifting, I was a part of my school's weightlifting/powerlifting club, and nobody gave a single fuck which way I was squatting. The only thing that mattered was the number of pounds on the bar.

Pick one, enjoy it, and try not to think about it too much.

 

[Pathogenic]

high bar better for MMA, wrestling, grappling etc.

think about the ass to grass position, and how many times guys have to dig out a TD against the fence from the bottom position. being strong from the bottom hole there has great transfer over to fighting.

I don't think that those positions represent a strength issue so much as a technique issue. Achieving a position of superior leverage is a far better way to execute a takedown/transition/finish than trying to muscle your way out of bad technique. Strength in general helps with all of those, but I can't see an area where a high bar squat would really be absolutely superior to a low bar squat.

Not everyone has the same depth in the hole, either. My medium-stance, LB squat is deeper than most peoples' narrow stance HB squat.

 

[Midnighter]

Do whatever feels the most comfortable.

Just make sure that it's HB because LB squatting is for weak feebs.

 

[SplotchyHerps]

high bar better for MMA, wrestling, grappling etc.

think about the ass to grass position, and how many times guys have to dig out a TD against the fence from the bottom position. being strong from the bottom hole there has great transfer over to fighting.

Agreed. ATG high bar all the way. No reason not to work your body in its full range of motion

 

[miaou]

My opinion on the matter is this: If you're interested in olympic style weightlifting, train high bar. If you're interested in powerlifting, train low bar. If you're not interested in either, do whichever you feel most comfortable with/agrees with your body mechanics. As a general and very, very oversimplified rule, those with a long torso and short femurs tend to be better suited to high bar, whereas short torso + long femurs lends itself to low bar. High bar is also more demanding on hip and ankle mobility, provided you're doing full depth. Either style will make you stronger.

This.

the bar rest on the shelf of my rear delts. No idea if this is low or hybrid or middle. I just know it feels fine there.

If it's over the spine of your scapula it rests on your upper traps. Call it a high-bar.

If it's bellow, it rests on your rear delts. Call it a low-bar.