Mid-Bar Squat: The Best Squat Technique

[@ekesl36]

Sika truly are the best in the business, putting out FREE high quality information at an insane frequency. Thanks guys

[@bhismabakhai2320]

Bar placement was a big key change for me, I notice more hamstring and glute activation when pushing out the hole after moving the bar slightly above a true low bar position and I am able to use my back more as well. Sika squat was a game changer

[@ayda2876]

when i stopped putting the bar on my traps but in my traps instead i learned to use all my body to push through the bar and it made a big difference in how the squat feels especially the muscles involved and the stability

[@zachboskovich6616]

Valuable info. Thank you!

[@claberdy]

Thanks for sharing this. Immensely helpful.

[@LatimusChadimus]

Can't believe I missed this video yesterday. You guy rock, regardless!

[@MrAlex-]

Good job you hit all the points

[@ThunderChickenBucket]

amazing lecture! Case by case style, nuanced and interesting

[@christopherseat9871]

Thankyou. Useful information before Squattin.

[@Robdutton91]

Some salty commenters in here can’t squat 300kg

[@johnno8586]

So you dismiss anyone who Squats less than that?

[@DredFulProductions]

Yes​@@johnno8586

[@user-ii7xc1ry3x]

Nice one

[@andymerkel6955]

I've always done high-bar, but on PR day, I scoot the bar a few mm down to game the game, (still use same foot position and cues)

[@stefdevs]

Seems like my form is already in line with this, but I need those core accessories! I'm having trouble keeping my lower back locked in and it ends up curving back if I'm struggling against ~max weight.

I've long legs so I've been doing smth like this intuitively

[@zakkery1988]

Should my elbows be screaming in that rack position?

[@bullydot4231]

Bring your grip out a couple fingers, stack your wrists so they’re straight up and down with your grip and elbows. you’ll have to mentally cue your upper back tightness more than if you don’t have your grip in but it works when I am having elbow problems

[@stephanmurphy7947]

What would your recommended pathway from a 275 squat to a 405 squat be?

[@thomasclark7372]

I reckon they'd recommend their RTA squat program!

[@stephanmurphy7947]

I thought that was a program for returning a previously achieved load. Ill have to give it another look

[@dwaynemallon3367]

Looking some advice guys because l'm at a complete loss, with life in general if I'm entirely honest - have you ever dealt with anyone who suffered a pars defect in their back or could you point me in the direction of someone who could help me. Anyone, please 😢

[@StrongmanCoaching]

This rack works great for carrying yokes too!

[@itscolin81]

The 330 kg squat was HIGH BAR. In the road to 300 kg video, he even says "I high bar squatted 300..." You can literally see the bar sitting ABOVE the broadest part of his back and shoulders. When he unracks it, it's on his shirt collar for fucks sake.

[@ix_9_ix]

Yeah you missed the point. The point isnt that this mid bar position isnt a variation of the high bar squat, infact you could say it is still a high bar squat. However, people have a conception that the high bar squat should be on the traps, like gabriel does, they are showing you that you can high bar squat with the bar a little down. But yes it is still a upright highbar ATG friendly squat style

[@itscolin81]

@@ix_9_ix Yeah, you missed my point. If you can see the bar from the front, up above the shoulders, it is a high bar squat. It isn't a variation. It's just a high bar squat. Gabriel and Fitz are both using high bar. Both would be terrible examples of a mid bar squat.

[@ix_9_ix]

@itscolin81 he said in the video that gabriel isnt an example of a mid bar position. He even says how high on the traps the bar is. Watch it again

[@itscolin81]

@@ix_9_ix And I said both fitz and Gabriel are terrible examples of a mid bar squat. Read it again. The 300 kg squat by Fitz is HIGH BAR.

[@ix_9_ix]

@itscolin81 fitz isnt squating 300.... fitz is the tall dude explaining and he literally says that gabriel is super high placement...