Squat High Bar Or Low Bar? (why bar position doesn’t matter)

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[@sliddjur]

I use a hybrid. Low bar left side, high bar right side. Its the best of both worlds.

[@GottaLoveDepecheMode]

Hahaha wtf 🤣🤣🤣

[@slowvette7189]

💀

[@jeffk4710]

LOL

[@ReallyBadService]

Gotta confuse the muscles

[@tylerstronk]

If the bar doesn't twist your body you're doing it wrong.

[@ejsmyth7420]

Finally someone saying it! It's what works best for you. Thank You!!!

[@kdog9198]

My friend! I have been struggling with this decision so much recently and theres been nothing as clear cut as this, once again, thanks a lot my man!

[@franciscodominguez1110]

First video by a real lifter telling the truth, not all those trash videos. Thanks for this information

[@a.f.s.3004]

I feel I get a much better overall workout going low bar. Seems to stimulate your entire body more efficiently.

[@overlord6815]

I think I'm built for lowbar but always squat high bar because it feels better and looks better.

[@warco27]

Since this is kinda related: I'm doing your 8 week program and noticed that you put a "high bar squat" session as a variation to the comp squat. My comp squat already is high bar, so do I just treat that one as an additional comp squat session or do I substitute it with a different variation (like front squats or something like that)?

[@warco27]

I guess the answer is "It doesn't really matter that much, do what you prefer", but I was wondering about it

[@timmynguyen3797]

Do low bar instead, or anything that isn’t your comp squat but as close as possible

[@warco27]

@@timmynguyen3797 I thought about low bar but I'm pretty sure he put the high bar as a "lighter" variation to the comp squat, but I can actually squat more low bar (I don't do it cause it destroys my elbows after a couple weeks) so it'd kinda defeat the purpose of it

[@JordanSissonDC]

Front squat instead

[@crispinbecker4491]

Yeah I would do a front squat or SSB or some variation that uses lighter weight.

[@thelaughingwood]

I squat lowbar ass to grass :D

[@alexquesada1906]

I put the barbell on top of my head.

[@calgarybarbell]

The truest form of highbar

[@stylezofom]

Highest of bars

[@alisterhill5530]

This made me chortle

[@XXLRebel]

This would in fact not be such a bad idea. If you think about it you will form a dent on your head in which the bar will be very stable in. If you're lucky the bar might even stick to your head👌

[@wattsinaname6975]

Holy shit, I didn't know anyone else knew about the Ethiopian squat!

[@emehtonich]

Shoutouts to all my tiny-rear delt bois rockin' that mid bar squat.

[@calgarybarbell]

Don’t need tiny rear-delts to rock the mid bar. Some of us thicc ones do it too

[@insert6190]

"What's your sexual preference?" Hi bar squats

[@ilikefruit666]

I squat higher bar, every time I think I should be low bar squatting, 2-3 weeks into the cycle I can’t train because elbow pain and tendinitis. If I can’t train I can’t get stronger.

[@foreveraloneishere]

I go high bar... because Clarence Kennedy said so

[@quatie]

Fake natty

[@msa1285]

@@quatie CK doesn't claim to be natty

[@huebothedog665]

Same kinda. I think high bar squats look cool. I wanna look cool.

[@foreveraloneishere]

Fabrizio Herrera Faxx, he also doesn’t use belts or sleeves cuz he thinks it doesn’t look athletic, I’ve vowed to not use them either

[@huebothedog665]

@@foreveraloneishere i love my inzer belt, I'm good ;(

[@SledgehammerEditing]

I went through this distinction problem, I was obsessed with lowbar and it just didn't work. Now im not sure what it is but it works

[@hookgrip4jesus310]

SledgehammerEditing it’s a squat, brother. If the shoe fits, wear it

[@loeon98]

High Bar because it saves me from having gruesome elbow pain, I like the movement of the low bar better though

[@poolkrooni]

Exactly the same! I'm still giving low bar a try for the 4th time now, hoping this time things will go different

[@Horus-Lupercal]

Yeah, I seem to have a bunch of issues everytime I low-bar, where as with high bar I often don't even need a belt.

[@jl3303]

Low bar feels better for me because I have a relatively stronger posterior chain than my legs

[@mikeg4490]

Lack of shoulder mobility may be the thing hurting your elbow

[@Horus-Lupercal]

I've always had big legs, maybe that's why I'm fine with hi-bar.

[@johnmadison4040]

Wow, thank you for this video. I used to exclusively high bar squat, but then I read that low bar allows for more weight, so I switched to that. It always felt uncomfortable and my squat, which I enjoyed, suddenly became a pain that I didn’t enjoy doing. Then found your video and realized the best bar position for me is just above the rear delt and just below the traps.

[@thisishowthetruthdies684]

Terrific job as always. Rare combination of knowledge, articulateness and simple likablity.

[@youssefserry8036]

I was doing low bar because i thought it will help me lift more but after my meet i switched to high bar but i didn't place the bar too high on my back, right after i never felt better tightness in ny squat and my squat is exploding although a long time ago i switched from high bar to low bar and my max increased by 15 kg, so I'm gonna stick to high bar squat especially after seeing this video

[@randallradke1279]

High bar just hurts my neck a ton, feels really wobbly on the spine too. I dont get how people can high bar without putting insane pressure on the spine, feels like im stacking the weight on my vertebrae, where low bar feels like im pinning the bar with my delts, arms, and doesnt hurt my spine

[@TheShadoXxWAVE]

Great vid! Next time I will try front squat in the competition.

[@calgarybarbell]

Awesome let us know how it works for you!

[@nicolasbraun2642]

overhead squat

[@atruescotsmanuth2481]

I just slapped the bar on my back with whatever was most comfortable, which is mid/high bar. I recommend just testing shit out until the weight feels nice and snug on your back.

[@realryanarden92929]

The que "keep your chest up" has never worked for me and actually held me back from successfully squatting for a long time because that's all everyone online says. Keeping my chest up just never felt right. I discovered when I Squeeze my shoulder blades and shrug that creates a solid shelf for me and then my Squat exploded and I'm almost at 400lbs now.

[@lizvillegas6603]

I swear anytime I have a question about powerlifting there's a video from you clearly explaining exactly what I need. Thank you!

[@MasterNservant]

It does matter a lot for someone with long legs. High bar more vertical back. You use more quads and are able to use the stretch reflex of the quads. Low bar uses more hip flexion and a more horizontal back wich lengthens the hamstrings and make it possible to use the stretch reflex of the hamstrings. Also less compression of the spine. I do both and for me they are two very different exercises

[@SuperMunchkinator]

Ive always thought that the reason i cant lowbar is that I dont have much meat on my shoulders (137 lbs @ 5 ft 6 in) 😂😂 I find my bar postion best at about 1inch above my rear delts

[@hanskazan7403]

i cant get the bar low bar its feels super shitty i squat high bar feels way better and iam not a powerlifter

[@krossxeye660]

I mid-bar squat. Placing it on the back of the traps and just above the delts, no pain from high bar and a slightly better position without the technical challenge of low bar

[@jefferylord3068]

excellent explanation, high bar causes me almost no wrist or elbow pain, however i can’t lift as much.

[@yewtewb3628]

use wrist wraps

[@mygymjournal]

I wish i could translate this video and show it to the guys who keeps shitting on me for not squatting high bar but not even low bar saying it's impressive for a girl to squat over 220lbs but have a weird bar position and probably won't be able to lift heavy with a high bar position....augh.

[@michellebovenizer8009]

I personally find the bar on the back of my traps, top of my delts the most comfortable.

[@milanwassing6268]

same.

[@uuzoo]

Back in competitive powerlifting career I used a high bar. It worked well for me. I tried low bar but I got horrible bicep tendenitis.

[@michaeleverett1402]

I feel like it's important to re-state that everything Bryce says here is specific to competitive Powerlifting. If someone is involved in Weightlifting or Crossfit they absolutely should be utilizing as close to a high bar position and as they can biomechanically tolerate. In those sports the back squat is a means to an end rather than the competitive end itself and as such should maintain as high of a degree of specificity as possible to the competitive movements of the Snatch and Clean & Jerk.

[@calgarybarbell]

Yep, you’re right. Although I think crossfitters may end up doing both just because that sport is pure chaos

[@nicolasbraun2642]

@@calgarybarbell speaking as a weightlifter who trains at a crossfit "box", from what I see, form follows function...in other words, they will squat in whatever way it takes for the PR with little concern for how it affects their weightlifting or powerlifting results, often switching styles as the weight goes up...pure chaos is right on point; periodization? what's that...red line everyday: no problem, just duct tape yourself together for tomorrow's WoD...naw, their's no tension between the WLs and CFs in our gym

[@martin1234512345]

Isn't this a powerlifting channel? Think most subs to this channel are smart enough to not do weightlifting or crossfit.

[@mkl1464]

Any tips for shoulder mobility or something that might help? I have been using a thumbless grip all along, but I've found that I'm more secure/tight with a thumb-around grip, but it doesn't feel too good on my wrists.

[@quincyvandeursen4060]

yoo, my shoulder mobility became so bad that i could not hold the barbell anymore. What i did was shoulder dislocations with a rubber band. I also did the stretch which is shown 2 minutes into this video kzbin.info/www/bejne/jHzbpIyImb-Dg5o .if your pecs are tight you could do dumbell flyes and focus on the stretch. I did this every other day. In like 6 weeks i was able to grab the bar on the outside smoothing rings of the barbell. You should give i a try. Be patient when it comes to stretching, dont force it.

[@codywhitaker8830]

Drop the Pinky's off the bar

[@calgarybarbell]

Just take your time transitioning. Don’t just go in dry. Start off doing a few sets a week like this and gradually add volume.

[@therealforestelf]

I usually try to go as low as possible for my high intensity sets and when I do my backoff sets with around 50% load for the pumps I like to go high bar, closer stand, atg for getting that sweet sweet bloodflow

[@lukaslanger8077]

There is no mid bar. If its not explicitly resting on the top of your traps, its low bar.

[@facethemountain6503]

For me high bar or olympic squat is more natural.

[@basedstruggler3436]

I’ve found the perfect spot for me is directly above the spine of the scapula.

[@VS-iv5uw]

I wanted to say thank you so much, I have been struggling for 2 months now and recently developed a bit of temporary tendonitis. I must have tried changing my form 4 times at this point. 2 things that you said on this video just clicked with me. Tried them and... I squatted heavy, pain free and successfully. Thanks!

[@stevemass8523]

Such a underrated yt Channel :/ sad as always i give a huge like !

[@jorgeegrojful]

low bar best bar, anyone else is wrong unless they outlift me

[@Horus-Lupercal]

Kevin Oaks then?

[@Edgarisftw]

Jasper Auld kevin oak is stronger low bar. He stopped using low bar cuz he did not like it, so his high bar is currently stronger

[@jl3303]

Edgarisftw he said he stopped using it because of tendinitis in his shoulders or elbow. Don’t remember which but yeah.

[@snorlaxcom]

word, because if you need the lean forward keeping low bar midfoot there is more torque from this decrease in hip angle even if you lowered it 2-3 inches and decreased the lever arm. My knees felt fucked from highbar, but low bar has alleviated that and I continued to progress and develop a booty🍑

[@ashg9023]

Highbar because lowbar feels uncomfortable for me, although with my long legs Ive always squatted more lowbar, I just can't go heavier than a 5rm.

[@Summerbrah]

Exactly the same

[@l8zycool]

It only matters if you're a powerlifter or Olympic weightlifter.

[@stefanoaceto1894]

Will you upload more training log? I loved them and im missing them

[@calgarybarbell]

Definitely! This block has actually been a bit of a train wreck to be honest, but that never stops us from sharing it haha. We will, however, continue to focus on more valuable content. If you want to follow my training more closely, make sure to follow me on Instagram at @bryce_cbb

[@stefanoaceto1894]

@@calgarybarbell of course i follow u on Instagram bro

[@thachhoang1905]

i wanna look cool while squatting like China weightlifters squatting ATG, so i go highbar

[@calgarybarbell]

That’s fair. A lot of my lifters want to squat more and care less about how it looks.

[@-TK-]

I'm no Lu but I'm short and high bar feels good to me. I'd only switch to low bar if I was planning on competing which isn't in my interest for now.

[@michaelpotter3311]

THANK YOU for some reason I thought I had to do a higher bar for competition and it’s terribly uncomfortable.

[@bitcoindaddy748]

It's literally low bar

[@mazocco]

Mid bar best bar

[@lorini11]

Always professional and always right to the point,,, thank you coach Bryce

[@martin1234512345]

:44 my kinda lady

[@tenchu006]

Extremely valuable info man Thank you again

[@anir_ban]

🙌🙌🙌🙌

[@jeffreyabelson7171]

I try to do low bar, but often use SSBs to save my elbows and shoulders - which is way more like high bar or a front squat!

[@ryanselk]

If you still squat without moving the rack supports inwards you need to gain upperback mass

[@hititwithit]

Or you have shit shoulder mobility.

[@tylerstronk]

Does anyone squat better without a mirror? Everytime I squat in front of a mirror I Squat too upright. Without it squats feel a million times easier and better. Thoughts?

[@matheus.menegon]

yes

[@Contopaxi]

I am worse with a mirror also! Started filming my sets and facing the other way and the squat looks and feels better for me now

[@calgarybarbell]

If you can, try to move the hooks to the other side of the rack so you can face away from the mirror. If not, go find a better gym if possible!

[@nathanmmai]

Just tried this out as I've been struggling with get a tighter setup on highbar. Found my sweet spot basically midbar but everything felt uncomfortable. The bar moved faster however so it'll be a few weeks till I get used to the new positioning

[@calgarybarbell]

Yeah, take your time. When I first changed Selena’s bar position, she used the lowbar for her warmups and then would switch for her top sets, gradually using the other bar position for more and more work without sacrificing the workload.

[@dianketo6663]

Great video. I just want to say its kinda lame to use the word "prescribe" an exercise or whatever if you´re a coach/trainer. Doctors and veterinarians prescribe drugs and other medicine, because they are authorized to do so. Thats what prescribe means. It sounds wrong and "wannabe" when used in a coach - client relationship imo. Peace.

[@Kevflar]

Hmmm kinda disagree here. Almost all powerlifters squat low bar except a few. Almost everyone is stronger that way. The example you showed is a big woman who can use a crazy amount of bounce in the bottom so a more upright trunk will probably keep her in a better position. But her bodyweight isn't really representative. I believe in general a person can squat around 5-10% more low bar. Ofc it depends per person. There are downsides to low bar, mainly that the bar position gives many people shoulder and elbow issues after a while when training low bar a lot.

[@hellstrjfe151]

Tbh your channel is kind of the best but so underrated. So simple, unique and specific. Im not good at english but i can understand what you talking about. Hope you get 100k sub soon.

[@mayanalien]

So knees passing the toes because someone will switch to high bar?

[@calgarybarbell]

Sure. Knees can pass the toes in lowbar too. That’s not as important as you might think.

[@bossguy8301]

Im 6 foot tall had a lower back injury now I squat front squat clean grip and wide stance back squats just easier on my back im 40 years old and if I do high bar squats just body weight shoulder width feet apart good enough hope that's helps cheers

[@WeAreTheHood]

You guys have scandalously low subs for how amazing the content is that you provide, keep that shit up

[@OOOOO0KKKKKKKK]

My problem is that my right arm gets numb when I try to put the bar on the "shelf", really frustrating at this point

[@joakimdam9723]

Im the same it sucks

[@OOOOO0KKKKKKKK]

@@joakimdam9723 Hey bro! keep trying with different positions, what worked for me was trying not to stretch my chest and bending my wrists to hold the bar, you have to find a position where your shoulders don't retract as much, keep working on it man, you'll find it!

[@hanskazan7403]

if someone is 6'6 and long legs short torso is it normal that with low bar and oly shoes i feel much more balance and power instead of highbar then its like i have no balance en i only feel my knees lol

[@mamrdevpraze]

I prefer low bar squat because you get thicc and denser back with one exercise.

[@RomanKondrachov]

Useful info, thank you! Subbed.

[@rhettmilton-barnes184]

Great video. Answered my question on how low is too low.

[@Barney_rubble983]

So if you are competitive squatting can you squat low or hi?

[@1999iceman1]

What if i like the weight in my hands. I like to go fairly low so does that always mean its bad?

[@ImWalnuts]

Harrison Long I’m not sure if you’ll read this but I just squat 365lbs 3x5 in my hands and it crippled my right elbow- working on fixing it - id recommend using your back to hold the bar lol

[@calgarybarbell]

If the weight is in your hands and it works and doesn’t cause you any pain or problems - then you’re Gucci.

[@1999iceman1]

@@calgarybarbell Thanks for the reply. Just making sure I wasn't causing harm

[@emiliodiaz8082]

Very insightful. Thanks.

[@justinread5609]

how have i not found this channel before !

[@matthewzito6130]

Until recently I squatted low-bar with a wide grip, but lately I've been squatting high-bar with a much narrower grip.

[@CarlosRamirez-we8zi]

Im ol school it doesn't matter as long as you train intensity matters

[@ImWalnuts]

Grip width video please

[@jayseb]

Such a smooooth video, clear, to the point -> ah! Thanks.

[@KaosG215]

I started squatting barefooted and got pretty far. I recently, (maybe 3 months ago) bought some Nike Romaleos (basically because I saw a bunch of people wearing them). My squat started to stall. What was warm up weight began to feel heavy. I don't know if the shoes were the culprit or just an over all body fatigue issue. (I don't take many days off) My question is, do you feel there is an advantage to lifting with shoes? I have more than enough ankle mobility to reach depth barefooted but my foot just feels more stable in shoes. I have a lowbar position when I squat. I'm on the road to a 405 squat by then end of the year. Any advice is welcomed.

[@calgarybarbell]

It’s really hard to answer these questions. But first step is to back to barefoot for a while and see if you find yourself progressing again. If so, you know it was the shoes. If not, look harder, analyze more.

[@brittsanders2615]

What's the best flat shoe to squat in? Recently switched from heel to flat and felt much more stable with my squat. I'm using my beat up converse all star shoes and I was looking into maybe going to purchase a good show that isn't as beaten an worn down?

[@calgarybarbell]

We actually have a full like... 20 minute video all about shoes, heeled and flat if you search our channel!

[@lance4454]

Hell yeah, needed this

[@jorgeinzunza5562]

Low bar master race

[@Kam27892]

Well spoken. Thank you for doing this video.

[@insert6190]

Or just squeeze your traps and find that little nook for the bar

[@calgarybarbell]

If it’s that easy, you’re one of the lucky ones!

[@quatie]

Low

[@philmansfield2068]

Dropping knowledge!

[@endikacanodemiguel3609]

I need that t shirt!!!

[@AABTBS]

How do I spell haley's full name? would love to check her page. thank you

[@calgarybarbell]

Hailey Kostynuik

[@dontreadmyname4396]

how to limit squat depth? i go ATG since i have the mobility for it but i want to stop after paralel with the famous "bounce" that i don't find

[@abhiverma9294]

Opening your feet wider might help, but that be uncomfortable.

[@calgarybarbell]

Tough to say. Maybe submit for FCF or join us for our Friday live-streams on twitch and we can take a look at your squat. Sometimes even though it’s super deep, it’s still tight and well executed, so there may or may not be cause to cut depth.

[@ResistanceQuest]

I'm 6'5" and I'm glad I learned about the low-bar squat when I did. Otherwise I'd probably have a knee injury by now, or at the very least, weak hams and lower back

[@JonathanH605]

Man I'm 6'4 and it's hard for me to back squat without feeling it all in my lower back. I've just been doing front squats + deadlifts

[@itsrayp.7584]

One of your best videos so far. Straight to the point, useful, and charismatic. Well done.

[@jeffk4710]

Neku Cold Darkness i disagree

[@calgarybarbell]

Jeff Kha you disagree it was one of our best? Or that I was straight to the point, etc?

[@jeffk4710]

Calgary Barbell that it was your best cuz my favorite are the critics :)

[@chrisgordyn387]

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