Squats - High versus Low bar

[5kgLifter]

Is the first image in this link really low bar position?

How to Get The Bar in Correct Position for Squats | StrongLifts.com



I thought that was high bar...so where does high bar position rest? I guess, by the pic, I'm doing low bar style squats.

[BendtheBar]

Originally Posted by 5kgLifter

Is the first image in this link really low bar position?

How to Get The Bar in Correct Position for Squats | StrongLifts.com



I thought that was high bar...so where does high bar position rest? I guess, by the pic, I'm doing low bar style squats.

That looks about right for a low-bar. Below the traps and on the delts...

Here is a good quote from Powerlifting Watch:

The bar should go in a groove that is created when you hold your arms back between the posterior and medial head of your deltoids and right below the bulk of your upper traps.

[bamazav]

Originally Posted by 5kgLifter

Is the first image in this link really low bar position?

How to Get The Bar in Correct Position for Squats | StrongLifts.com



I thought that was high bar...so where does high bar position rest? I guess, by the pic, I'm doing low bar style squats.

Yes that is a low bar position. High bar is hard to explain, but is it more up on the shoulders. If you squint real hard at my avi, you can see that I am using a high bar position.

[5kgLifter]

Originally Posted by BendtheBar

That looks about right for a low-bar. Below the traps and on the delts...

Here is a good quote from Powerlifting Watch:

Originally Posted by bamazav

Yes that is a low bar position. High bar is hard to explain, but is it more up on the shoulders. If you squint real hard at my avi, you can see that I am using a high bar position.

Thanks guys. For some reason, I thought low bar would mean really low, no idea why though.

Yep, bamavaz, I was looking at your avi a little while back.

[IronManlet]

Low-bar:

1) Puts a lot of strain on my lower back; making squats more taxing than they need to be.

2) Feels unnatural to me.

3) Puts my wrists in a bad position.


So all my squats are high-bar. I take a medium stance for the most part, and this allows me to squat with fairly even muscle involvement; at the same time, I can squat the same amount of weight as low bar without as much strain on my lower back. Win-win-win for me.

[MikeM]

I am trying to figure out my true squat position and that picture shocked me!

I have always just rested the bar on my shoulders with my arms barely doing anything. Then collapsed like a folding chair and scrambled to get back up. I never really worried about form because I assumed whatever my body wanted to do was correct and as long as I didn't hurt myself, I was successful.

Now as I'm looking to progress at this merciless discipline, it seems some serious technique is important.

I'm realizing a wider stance is better for me as I can go lower with no ill effects to my bad ankle. I also read on another thread where a strong grip will help, and I'm going to try for that hip drive thing out of the hole, but we'll see on that as I go along.

BUT that picture showed a guy kind of flexing backward to hold the bar tight behind his shoulders?!? That seems like crazy talk to me. Granted I'm used to cheating squats like they're a modified good morning, but having the weight behind me? No chance of that, or is there? Do I need to work on flexibility?

I can't even squat down on my haunches normally, so obviously I do somewhat, but that much? I saw that picture in the ATG versus whatever thread, and I thought to myself, look at all those asians rounding their backs on the squat, while at least those cadet criminals had straight backs.

Bottom line is my "normal" squat has my chest on my knees and I unfold like an accordian, but as the weights go up, it's too hard on my low back, so I'm trying to go back to basics to figure this out.

Point me in a good direction to get started on finding better form, please.

[bamazav]

Originally Posted by MikeM

I am trying to figure out my true squat position and that picture shocked me!

I have always just rested the bar on my shoulders with my arms barely doing anything. Then collapsed like a folding chair and scrambled to get back up. I never really worried about form because I assumed whatever my body wanted to do was correct and as long as I didn't hurt myself, I was successful.

Now as I'm looking to progress at this merciless discipline, it seems some serious technique is important.

I'm realizing a wider stance is better for me as I can go lower with no ill effects to my bad ankle. I also read on another thread where a strong grip will help, and I'm going to try for that hip drive thing out of the hole, but we'll see on that as I go along.

BUT that picture showed a guy kind of flexing backward to hold the bar tight behind his shoulders?!? That seems like crazy talk to me. Granted I'm used to cheating squats like they're a modified good morning, but having the weight behind me? No chance of that, or is there? Do I need to work on flexibility?

I can't even squat down on my haunches normally, so obviously I do somewhat, but that much? I saw that picture in the ATG versus whatever thread, and I thought to myself, look at all those asians rounding their backs on the squat, while at least those cadet criminals had straight backs.

Bottom line is my "normal" squat has my chest on my knees and I unfold like an accordian, but as the weights go up, it's too hard on my low back, so I'm trying to go back to basics to figure this out.

Point me in a good direction to get started on finding better form, please.

Mike, from your description it sounds like your hamstrings and glutes are really tight. It will take a while to stretch them out to be able to squat with full depth and properly. I have my folks here start with goblet squats. These will do two things. 1. help you work on good form, yes it will translate over to bar squats. 2. work on deepening your squat depth.

If Squats are "too hard on my low back," your form is way off. You risk hurting yourself. Work on these a few weeks and then go back to an empty bar and see if both depth and form have not imroved.

YouTube - Goblet Squats

YouTube - Goblet Squats

[MikeM]

Great idea. Thanks! I will do that. I'm also going to sit in the squat position for at least a few minutes every evening to see if that helps too. Now that my overall workout is shorter, I'm going to stretch a lot more overall. I'm about as flexible as a railroad tie, so clearly I need to work on that.

Sorry for the thread jack, it just burst out of me when I saw that picture. To get things back on topic, it seems to me whatever feels right is the way to hold the bar. I know for me there's a pocket, or groove as someone mentioned right along the top of my back and shoulders. I sit the bar there.

[MonsterMike]

a lot depends on how you squat. if you squat with your toes in and use a medium-wide stance with a lot of push back (like raw squat or poly suit squat) I usually say take the bar lower...it keeps it in line with your hips especially as you push back more and arch harder as you go foward.....if you squat like you are in a cavas suit (sit back) or you have your toes out you want it a little higher because you are sitting back and you again want the bar in a line with your arch.

[Reinaldo.Gomes]

I find out people who complain about the low bar to have a weak low back relatively to their legs. Thus the "high stress to the low back" feeling takes place. Also, they might as well be keeping a more vertical torso position, instead of leaning forward and focusing on the hip drive.

Based on Physics, the farther the weight is on a stick, which is being held on the other end, the highier the tension on it, the more it tends to bend over, considering the same weight always.
Taking this to the squat, the highier the bar position (considering the same torso angle), the highier the stress on the low back.

I'd appreciate any thoughts or corrections though..