Should You Low Bar or High Bar Squat?!

www.sikastrength.com/product/...
00:00 - Good Lowbar Styles
04:00 - Bad Lowbar Styles
05:45 - Highbar Squat Styles
09:35 - What Squat Should You Do?
13:55 - The Most Athletic Squat
18:27 - Squat For Health
21:05 - Conclusion

[@Swisskies]

Can't believe you took 21 minutes to state the real pros of high bar. 1) Clarence does it 2) it looks cool

[@zucinnied]

@@mikedelaney2704weeb master

[@Swisskies]

@@mikedelaney2704 some anime guy he'll probably never catch on

[@Atg.po1]

@@mikedelaney2704someone you'll never strive to be

[@slee2695]

​@@Atg.po1your lover?

[@timthemaranta3148]

Low bar front squat (zercher squat)

[@IgnatiusCheese]

You're the man

[@IgnatiusCheese]

Put on a hoodie and zercher away baby

[@baseballcrank]

I high-bar squat because my legs are weak and they need to be less weaker

[@midlifemanchild]

That little tree freaks me out lads

[@pazful]

Everyone knows high bar is morally superior.

[@rustysausage69]

High bar ATG beltless pause 5x5s. For no reason other than it just fuckin looks cool.

[@dmitrys1393]

Oh yeah, all the chicks in my gym are definitely impressed by my 80lbs high bar atg pause squats

[@jay17737]

@@dmitrys1393what is this “lbs” you speak of ?

[@dmitrys1393]

@@jay17737 this is "pounds", something that americans use to measure things' weight

[@MrAmadeus1998]

Ultra low bar front squat (Sumo deadlift)

[@Fillegubben]

One of my favorite things about this channel is the talk about morphology which I think generally is ignored a lot or not said outright

[@ATHLETE.X]

High bar certainly feels more satisfying.

[@inspectorfunk]

My advice if you are going to low bar than keep it as a low bar throughout the entire movement .meaning if you descent looking at the ground, then ascent looking at the ground as well. This will save you from injury if you turn a low bar into a high bar during the same rep by looking up !!! I learned this the hard way 😂

[@kawakubo8660]

One year of strength training and especially highbar squats did wonders for my sports. Used to have what I thought was bad fast-twitch ability, but this summer I was outrunning my friends in football and defending them with ease. My vertical is still terrible though, fingers crossed for that

[@travisoutlaw9511]

Try doing box jumps or vertical jumps after each set of squats. That helped my vertical when I was younger. Knees Over Toes guy has some good tips to help with jumping as well. Good luck friend

[@kawakubo8660]

@@travisoutlaw9511I've been meaning to add box squats somewhere. Bless you

[@Orthokong]

Would highly recommend pin squats from half depth once a week. Work to slightly above 1RM for no more than 4 reps. Added 4 inches to my vertical in six months and can now dunk a basketball at 5'11"

[@germanrud9904]

highbar is for chads

[@IgnatiusCheese]

Yes.

[@richardpajarillo4136]

It's just more aesthetically pleasing. I could never low bar squat.

[@o-neil]

​@@richardpajarillo4136 it's not that simple really, I've seen some super aesthetic low bar squats, and some ugly AF high bar squats

[@alubchicken]

@@o-neil I can't think of many examples of an aesthetic low bar squat, especially when you put them side by side with a high bar squat, high bar might be more aesthetically pleasing but that's just me.

[@Atg.po1]

@@o-neil Low Bar is for Sissies lmao

[@RobinMuirhead]

My training now involves front squat, high bar and comp squat, I predominantly squat high bar now. High bar twice a week front squat once and comp squat once to maintain technique.

[@scottmitchell1974]

I most certainly need to open the toes like the third guy with the green shirt. I think that's a game-changer for me.

[@hiigara2085]

High bar looks cooler. Gotta do high bar.

[@eugenepoon]

How about the 90 degree Joel Seedman squat?

[@stylezofom]

Only if you use kettlebells hanging off straps instead of plates and most effective if you create further imbalances by loading only one side of the bar.

[@ryantrotter9561]

great work boys

[@Shvabicu]

I really like the mid bar hybrid style with a stance similar to Russ. Lets me stay as upright as I'll ever be able to and hit good depth.

[@Arbfor]

👁🌴👁

[@--DiabolicaL--]

I switched again to high bar after months of low bar and i gotta say it feels more comfortable than i expected. Currently working on form while adding weight and in a month i saw improvement in my mobility when squatting and of course less stress on the wrist and elbow joints

[@Andrew_J123]

Is there an official process to get our visa to sikastan stamped? Asking preemptively

[@robdixson196]

For me the choice is simple I either go low bar, or I fall over backwards. 6'7 with long femurs.

[@KayButtonJay]

I’m 6’8” and I promise you that you can high bar squat. Just spread your legs a bit with toes slightly out

[@barbellgardener]

I am 58 years young. The gyms should be full of grey haired squatters but sadly it is not. Strength loss is the early reaper! Great episode gents.

[@ManOfEthnicity]

The higher the bar, the closer to Jesus.

[@isaacr9396]

daire cracked me up with the demonic sounding "pretty boy wit your squats" 🤣

[@dogcatdogable]

low bar is for rear delt shelf gigachads

[@xinsanedefeatx]

Damn, I guess Zack wasn't pulling in the views, had to pull out the Irish anime daddy himself

[@danielcartwright8868]

Matt Wenning squatted over 700lbs raw, and he used a westside style squat (verticle shins, sitting back a lot, etc.) Do you think he would've done more with a more toes foward/knees forward low bar?

[@PaulMaceOfficial]

lol Matt Wenning

[@theparadisesnare]

ATG High Bar is the only ethical squat

[@SoumyaS-fr9nn]

Make a video on Clarence's squat his squat is so back dominent???

[@scottmitchell1974]

Wow! There's no way I could get that low on the back as the first guy.

[@smolboyi]

Waaat, so epic omgosh

[@esnezz3766]

What's the most favorable way to squat for someone with long legs and short torso? I found it very difficult to progress with squats, I deadlifted 495lbs for one rep max but only 335lbs in squat, I can barely squat 225 for 8-10 reps and I never skip leg days. BW 180lbs 5"10.

[@Fillegubben]

It's no coincidence that most people with long legs do prefer the low bar squat, especially if we're talking to be as strong as possible. Even on this channel sometimes when they've brought up examples that still do high bar with longer legs, it often seems they don't have the longest femurs, more like a long tibia, exception being Toma the romanian weightlifter

[@hanskazan7403]

lowbar 100% iam 2-3 legs and i only can squat lowbar wide stance

[@esnezz3766]

@@hanskazan7403 I can conformtably squat both high bar and low bar, don't have any issue with the way I squat. may seem contradictory but high bar feels more natural to me and I even have the mobility to deep atg squat with perfectly flat black. My problem is that I have a hard time increase weights in squats and there is a big deficit between my squat and deadlift, anything past 225 feels heavy as hell in squat whilst I deadlifted 405 for 5 reps deadstop. I can contribute this to weak quads, which makes me good morning my way through the set. However I've also done tons of quad exercises or high bar squats and beat the hell of out of them but that also hasn't done any significant progress in improving my squat, all I get is sore quads for days afterwards but no strength gains. I would say it's probably a mental issue and I'm lacking the neural drive in my lower body maybe due to years of sedentary lifestyle. For reference I'm training for 5 and half years.

[@jiimmiij4428]

@@esnezz3766same boat and I checked forum they said to try low bar. I keep doing atg but make no progress even though my deadlift goes up. It’s so bad my bench is almost my squat

[@yerkentussupbekov2516]

@esnezz3766 if you have been training for 5.5 years and still struggle to squat 225 for 10 reps, you would need to start doing accessory exercises like front squats, leg press, hack squats, split squats etc

[@magumi3748]

What would be your thoughts on doing a high-rep (8 to 12) front squat programme? I know that the limiting factor in a front squat is the torso rather than leg strength, but would such a programme be useful?

[@wasuplads2410]

Great question @sikastrength

[@NyashaM]

20 rep high bar squats are killer for leg hypertrophy

[@paoloh885]

The torso is the limiting factor in any squat, unless you're lu xiaojun

[@TcBalkom]

Form at 1:56 tf lol

[@praj1]

Good vid

[@faith5984]

12:50

[@praj1]

@@faith5984 how did u find me on yt

[@Iheartlifting]

I suck at high bar squat but I still do it. I used to low bar 315lbs for 5x5. Now I can barely high bar 315 lbs for 1x5. At least I’m going ATG. But man this is humbling and I really hope I figure it out cuz the progress is pretty slow:/

[@squatrx]

Is that first squatters' bar position even PL legal??

[@Dementia.Pugilistica]

Possibly called for the Ed Coan rule

[@squatrx]

That's what I was thinking exactly! @@Dementia.Pugilistica

[@Dementia.Pugilistica]

@@squatrx nice spot man yeah I think you're right I'd wana see from different angle

[@nastynate4481]

The start position for the squat in powerlifing is Erect with only slight deviation so the French guy at the end should not be given the start command when he is that bent over. The referees are not enforcing the rule.

[@maximisatwat]

So if you just sit in a leg press machine but dont put your feet on the plate yet, and just tell your brain, I'm going to do some very big PR now - 500KG - "I just am" "I really am about to do it - and wonder where your feet should place, if you dont think about it hard and do that a few times, you should at some point "just get the feeling" of where your brain wants you to put your feet on the plate (or wonder where should put feet) -like it should just tell you where the place it expects is for biggest heave power output For me I think narrow shoulder-width and feet 45 degrees is what my brain "wants" when I tell it that I'm going to lift the biggest amount I can. Wide feet and feet forward does not seem natural. My brain never suggests this

[@RokoJelavic-ih6ws]

Why not just front squat?

[@lordsneed9418]

people always say the highbar is better for other sports, but won't the stronger back muscles (posterior chain) and hamstrings from lowbar squatting make you more robust and generally strong for other sports?

[@SLouiss]

Jesus Olivares vs Lasha Telekadze. Who wins in an unscripted wrestling match?

[@ivagoodwilly2298]

Lasha would drink vodka from his broken skull

[@Tom-vu1wr]

😂

[@Tom-vu1wr]

Asking the important questions

[@Tom-vu1wr]

Gotta be lasha

[@the.Aruarian]

Those Georgian genes...

[@poolman20001]

I been practicing how John Haack squats. Trying to emulated him. I been lowbar squatting for years, also hip dominate with toes pointed out. John Haack is so different that when I first started, I could hardly do it, even with 200 lbs. I had to get special high heal squat shoes. I can hit the squat now, I still think I need to stretch my heelys tending out everyday to be able to have the flexibility to do it correctly. However I'm like 95% there, toes pointed out just slightly due to the ankle flexability issue. Firstly, it feels like my knees are going to explode. I was nearly 3 times weaker in this position. I would go deeper, ass to the grass too. Just to practice and to push flexibility. I think we can all learn from John. They guy here says that "nobody understands why John is strong in the position. But I see much more then that. All Chinese Olympic powerlifters squat just like John does, all of them. You can get just as strong in that position as you can with lowbar squatting. I been at it for 2 months now. I'm nearly at my normal strength levels. I can squat about 550lbs at 180lbs body weight. With Johns method, I'm able to rep 405 for 6. The problem is that my quads are weak, and don't seen to last long. That's why I'm going with a high rep range. The goal is to trian like this for 6 months or so. See where it takes me. I still feel like my knees are going to explode. But honestly, this is the natural bend for the knee, it's designed to do this in this fashion. But there is a lot of weakness there. In the knee tendons, and muscles. It's also why I'm taking my time and high repping everything. Anyways... I just wanted to point out that I think this guy here is wrong about Johns style. Yeah John is a freak, but it's still all about methods and leverages. John is onto something.

[@YSJysjysj]

interesting,i m a chinese,highbar squart is too comfortable for me.because i have a strong quad and flexible ankle，Or maby my leg is short

[@poolman20001]

@@YSJysjysj I'm American, but live in Shenzhen. I think that, because of Chinese Olympic powerlifting, and the Chinese being the best in the world at it. And because basic powerlifitng here in China has not taken off, many Chinese just dont know much about lowbar squating. However, just in the past couple of years here, I have noticed that basic powerlifitng and weightlifting is starting to take off. A lot more guys are interested in squating and benching. But the highbar squat here is how most trainers are taught.

[@llzx3672]

Do both🗿

[@Waruto]

hey SikaStrength, just wondering if this video from 3 years ago still hold true for you folks? kzbin.info/www/bejne/iqSXgYKlipV7fJo The video from 3 year ago made it seem like ATG squats are overrated and you're better off squatting more weights. But here in this video, it seems like theres more emphasis in full ROM deep squats. So which one is it ?

[@Lee-ic2yn]

Im glad they said that about lya People always say its hate but its an awful technique

[@scarzen1]

Crazy to use Lya as a bad style when she holds the world record squat in 2 weight classes. It’s probably a style that suits her

[@tommy2diamonds]

High Bar RTA or Death!

[@burlhorse61]

High bar because of shoulder mobility

[@dave7209]

I'll do whatever the opposite of what Joel Sneedman suggests

[@paoloh885]

Both squats will train your legs in similar fashion. The main difference is that highbar is harder because it relies more on upper back strength, and that it looks infinitely cooler than lowbar.

[@imhassane]

I’m a high bar squatter and I don’t feel my upper back at all nor my back. It’s like 90% quads and abductors and 10% abs. I thought the back would be used more in low bar squats

[@xy5844]

I dont feel back on low bar. To me its much easier to perform, like a leg press machine. High bar on the other hand feels limited by my back

[@baseballstream174]

Lowbar = the sumo of squatting change my mind

[@bruuhhhh]

French lowbar is imo, if it's like a standard lowbar I guess it's more comparable to Jamal's narrower sumo deadlift but I'm not a fan of french lowbar

[@baseballstream174]

@@bruuhhhh Agreed. Didn't know there was a word for it but that's exactly what I mean

[@christopherroberts2500]

Exactly right

[@zoikles1]

Highbar = the bicep curl of squatting change my mind

[@lordsneed9418]

sumo deadlifters don't have stronger backs than regular deadlifters, lowbar squatters do have stronger backs than highbar squatters.

[@everydaybacksbroken2886]

Anyone noticed the plant in the middle with googly eyes.

[@hanskazan7403]

iam tall af and all legs the only way i can squat is lowbar wide stance and sitting back, its exactly like the starting strenght style and the video of stan efferding with juijimufu. ive tried stretching my ankles and using romaleos and doing highbar etc but every time i lose my balance ive tried hybrid squat high bar without heels but lose all tension and iam weak af, my deadlift is way higher than my squat and my body wants to move like that so i just do lowbar and for quads other exercises leg press split squats leg extensions

[@Ikumi9572]

Did that plant just blink back at me 😅

[@salguodrolyat2594]

It did indeed.😱

[@gabriellopacinski902]

Low bar is like asian bow with weight

[@jeremymuir4332]

eeesh - that first low bar example looked mad uncomfortable.

[@GregVining]

dude in the middle was trippin me out

[@michaelgabriel5786]

I don't want to risk myself with even good lowbar styles, because you never know whether spotters know how to catch the bar or not. I saw one female powerlifter break her arm after failing to rack the bar from the squat. Instead of catching the bar with their hands, the spotters (i think they're powerlifters due to their SBD shirts) only caught the bar with their arms. I got pissed from watching that. Highbar doesn't need spotters and is easier to bail out.

[@Atg.po1]

High bar is better nobody will tell the truth

[@ev1bl]

Its fine to do highbar squats but you shouldnt do them only because you saw a video of a freak accident. Someone I know broke his collar bone doing highbar squats, but I still do highbar squats..

[@michaelgabriel5786]

​@@ev1bl Yah, I'm still doing highbar for long time already.

[@alubchicken]

@@ev1bl how do you break your collar bone doing high bar squats ?

[@mccallcarlson3580]

Holy shit this topic gets too much attention.

[@salguodrolyat2594]

High bar Only if you are Olympic weightlifting. Your choice if powerlifting.😁

[@Yupppi]

Please stop talking about squats like this. Haven't been able to hit the gym for squats in a couple of weeks and my legs almost started taking me to the gym in the midnight, I swear I could feel how squatting feels like and I'm missing it.

[@rustysausage69]

Same boat as you. I tore the lower insertion of my right trap a week ago, CANNOT take not squatting for anything more than a day or 2 max. Squat is life.

[@miltkarr5109]

You get more attention at gym doing high bar with 315 than 495 low bar. Everybody that looks at you knows they cant do it and wonder how much you can REALLY squat. Lol

[@fly1ngpapaya]

I train both?

[@TheBestBoyyeeehehe]

your plant is looking

[@albupavel]

Gurph is saying that if he did lowbar he would squat 315kg in a few weeks but because he is so well built for high bar i doubt that would work out. Also gonna start the RTA again with "lowbar" and the PRs will be sickening

[@user-eo4mi3xb5j]

The most obnoxious thing when talking about squat is discussing which one looks cooler What I realized from training with high bar, low bar, and front squats is that fundamentally all squats are just squats They're not significantly different. Place the bar where you can squat the best and Try training with various types of squats. And repeat it That's all Ignore the advice that you should do high bar squats because look the cool Most of the people who say that aren't cool.

[@-Azure.EXE-]

The '9m of knee wraps on your wrists' LowBar squat is the least aesthetic movement I've ever seen. Even if I could squat 100kilos more in that stance, i wouldn't. But I'm just a goomba with opinions

[@davidkim4653]

everything in powerlifting is the least aesthetic movement I've ever seen

[@tommy2diamonds]

@@davidkim4653 they're also some of the least aesthetic people you'll ever see ...

[@rustysausage69]

@@tommy2diamonds GLAD SOMEONE FUCKIN SAID IT. Honestly facts

[@Fillegubben]

@@tommy2diamonds I think it's getting way better, plus arguably the GOAT at this point squats highbar upright, not a big arch no wide grip bench, and deadlifts conventional

[@barryallen767]

@@Fillegubben jesus olivares aka mega.gojira? or are u referring to John Haack?

[@TurnRiver]

Most western squatters need to work on mobility, not bar position. Even with long femurs, humans should be able to squat down with relative upright position.

[@ev1bl]

Useless take.

[@Fillegubben]

It's a different being "able " to do it and doing it with the same amount of weight that you could in a different position

[@nova68nova]

People say this all the time who don't have extremely long femurs. You simply don't get it, you would need freak ankle mobility to do this and 99% of people don't have it and won't get it even with working ankle mobility.

[@salguodrolyat2594]

I think it is more the ratio between torso length and femur length.🤔

[@TurnRiver]

@@Fillegubben Try taking some weight off the bar and practice the high bar with full range of motion. Pause squats is a good way to practice mobility.

[@scottpope6210]

Mofo, l squat how l please. All kidding aside, your lifts will change with age and wear and tear. I'm 62 and lifetime natty, but even though I've not squatted my biggest weights, there is wear and tear, have hit 250 kilo's for triples, but with a damaged knee. I would suggest partial squats as a sustaining strength workout without injury, after all, you want to get stronger and maintain health, yes?

[@alvinjohnston4565]

Will you guys just stop with this BS I'll squat how I want to . Nuff said

[@sikastrength]

Naw

[@5zazen]

Not sure why you would even compare Clarence to some lady. I dont take advice on lifting from women because i have XY and am a man, totally different physiology hormonally and my hips werent designed to birth babies. Putting women into your videos to be politically correct? Unsubscribed.

[@Swisskies]

Lmao what a comment A+

[@thegrandnil764]

It doesn't take years to get flexability if you train it specifically lol

[@nachojimenez2420]

your low bar picture suuuuuuucks