A general rule of thumb is to set the bar lower compared to higher. 3, are there any ways to fix this? I can feel it, but I don't know if there's a science term for it. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. I guess in my head I thought the further my hips were, I would be able to keep the weight over my mid-foot and stop the squat morning. Just like the high-bar back squat and front squat, the bar should be set at around chest height. Here are the most common ways i see people fucking up low bar squats. But as I already told you, this comes at the expense of leg development. Press question mark to learn the rest of the keyboard shortcuts. What I did was two things: lowering the bar position and actually sitting back less. Maybe that is one reason to do low bar squats (reduced knee angle). Wrong bar position. cheated good mornings. Just my experience. I also had the bar too high. of SS covers this is in more detail, but after reading it and evaluating my own squats (which would turn into a squat morning) it was that I would over emphasize the hip drive and try to actually pull my hips back on the way up. New comments cannot be posted and votes cannot be cast, More posts from the weightlifting community. A lot of times you’ll hear people cue high-bar squat placement by saying, “Use your traps to create a shelf for the bar.”The low-bar squat places the bar further down on the back across the spine of the scapula. The best low bar technique maximizes tension throughout every joint in your body, and for low bar squat newcomers it can be pretty uncomfortable. The low bar squat is a barbell back squat with the bar positioned lower than usual. They had scientists studying things like ideal start position and bar path for YEARS on end. How important are lifting shoes? When lifting heavy, you must first create massive stability before you even move the bar. save. Squats are designed to strengthen and build the muscles of the hips, chest, thighs, back, buttocks, and shoulders. Welcome to Technique Thursday. The Third World Squat for mobility and breaking parallel. Warm up sets were fine but once I got heavy the back pain commenced. I'm currently doing them and have been for the last 2 weeks. If you're serious about weightlifting I wouldn't tie your boat to low bar squatting, but it's plenty useful as a tool and your bottom position won't just DISAPPEAR or anything. i have a home gym so no access to hip abductor machines unfortunately. Going through a weight gain/ strength cycle? Powerlifter who converted to weightlifting here. Any update on that? But the opposite was happening, when you pull your hips back, especially at the bottom your back angle is going to decrease and it will fuck all your shit up. This week our focus is on the Low Bar Squat. Squats are a vital part of bodybuilding and should thus be involved in our training schedule. At no point in the lifts do we ever put the bar on our back, so specificity in that case is kind of moot - we do plenty of specific exercises to train pulls, strength, stability, jerks, and segment each portion of the lifts with blocks and hangs and more. A cue often used for low-bar squat placement … It allows you to see glaring errors that might not be obvious when you are in the middle of the exercise. Low bar engages the glutes and hamstrings more, with more stress on the hips and less on the knees. Welcome to r/formcheck! The wiki has useful links on how to learn the lifts besides the sport so it's a good idea to read it before posting questions. It would always hurt the bone on the neck. The strength will come. I feel solid on the ground and they seem to work well with my mobile and immobile spots. It should be resting on the posterior deltoid, not the top of the shoulders. Right now I'm wearing flat soled skate style shoes. Your and your client’s reasoning to a use low bar squat over traditional, high bar squats will depend on yours and their training and competition goals. Smolov. To effectively work on my glutes and fully engage them I've decided to do low bar squats for the time being along with other glute exercises. Also, focusing on high bar squats doesn't mean you won't be able to squat heavy. theres such a thing as too deep? Maybe for an accessory to build the low back and hams/glutes, But aside from that, not a lot of carry over. Posting these videos can give you even more valuable input. They end up doing a high bar squat or just a jacked up low bar squat because the bar is too high. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. I also widened my stance a bit, not sure how that comes into play but it felt more stable. High Bar squats can usually be trained a lot more often with shorter recovery times. It's like saying the Fosbury Flop is the best way to improve your vert. http://www.youtube.com/watch?v=eveYJP1indI&feature=player_embedded. Just a note on the hinge-squat continuum: As opposed to the ~3.5:1 hip:knee moment ratio in the conventional deadlift and the ~1.8:1 hip:knee moment ration in the trap bar deadlift, the ratio in the sumo deadlift is almost exactly 1:1. /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. Low Bar Squat Technique: Unracking the Bar Stand under the bar with your feet spaced about shoulder-width apart. Low-Bar Squat Ladders, Sunday: Heavy- 3 x 2,3,5, Tuesday: Light: 2 x 1,2,3, 1 x 1,2,2, Thursday: Medium: 2 x 2,2,4, 2 x 3. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. I can't reach all the way around, and I don't have any longer broomsticks. Are partial shoulder dislocations still useful? Combined with the above I had created this awful long lever with no way to drive it up other than destroy my lower back. I'm going complete halt on lifts for I guess a week to see how I feel. I did my search, and Rip said (back in 2013) that he/they were coming out with a safety squat bar design that allows for a low bar position. Because they're really fucking ugly compared to high bar squats. By using our Services or clicking I agree, you agree to our use of cookies. Wrong bar position. Also, focusing on high bar squats doesn't mean you won't be able to squat heavy. If I get past my sticking point, when I come up out of the hole, I'll lock it out so hard that the weight bounces on my shoulders. One of the most powerful tools in your arsenal is filming yourself. Using a safety squat bar, according to Rip, is essentially a high bar squat. Within a a few months, my squat increased to 300 at 130lbs. Then when I am getting out of the hole, focus on driving my hips straight up and powering through the heels. Man that StrongLifts article is so informative, here's an excerpt for you guys: "The low bar position becomes easier with a low bar position.". was also hurting my wrists after i changed form hi-bar, but have at least corrected that. The worst situation is when you have to tip toe up just to get the bar on and off.Next, we need to position the barbell correctly on the back. My game plan is to heal, make some grip adjustments and work on my shoulder mobility with dislocations. Supplemental Resources for Specific Issues: Shoulder Dislocations for shoulder flexibility. This is indeed true – one of the fastest ways to grow a big booty is to do low bar squats a.k.a. Or for people to tell /u/WeaponizedSleep to eat more. Want to know how to … Because the low bar squat is a specific technique designed to best accomplish the goal of a specific sport (powerlifting). A Low Bar squat (also known as a powerlifting squat) is often used in powerlifting and strongman-style training and can be a great addition to your athlete clients training routine. also, ive noticed more stress on my lower back with the more upright torso, have been trying to keep it bent, as crazy as that sounds to me. How can the knees come forward without the shins? They overdo the "hip drive" cue and bring their ass up before their chest. Or is there some potential problem with doing a shoulder dislocation with a limited ROM? They overdo the "sit back" cue/attempt to keep their shins too vertical and their knees slide forward at the bottom. Its joint ROMs say “hinge,” but its joint moments say “squat.” Press J to jump to the feed. ... Facebook 0 Twitter LinkedIn 0 Reddit Tumblr 0 Likes. Sorry to have offended you so much lol....Still gonna start doing them tho. The bar rests on the middle of the traps and on top of the contracted posterior deltoids. Your wrists should be engaged in the setup, and so should your shoulders. Ive been squatting now for at least several months now. This means taking in a big breath and tightening your core. was doing high bar, been trying to move to low, dont have shoulder flexibility. Its … Because it doesn't reflect the bottom position of the Snatch and Clean as well as high bar does. I was just asking coz I didn't know. I thought I found a 'sweet spot' on my back, but after watching some videos I knew I could go a bit lower. Here are the most common ways i see people fucking up low bar squats. I squat with a moderate-wide stance with a low-ish bar position, and I personally prefer wearing my romaleos. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Taking the barbell out of the rack correctly is the first step to any successful squat. "The low bar squat is not an exercise for leg development; it’s a way of doing a strength feat that allows a man or woman to lift the most weight while staying within the rules for the lift, but it’s not a movement that those who wish to develop leg strength for sports or leg development" : Fitness How to squat with proper technique and fix common problems. 4/5) The 3rd Ed. EDIT: Why the downvote? My hip doesn't hurt when doing them which is great but other than people who are injured I don't think they really belong in a WL program. Even in the US (where low-bar is thought to be a good idea by one particularly vocal coach), the vast majority of lifters don't use it. Let me head off like 90 problems at the pass, Shoulder dislocations are cool and all but warming up with this has tremendously improved my rack: http://www.youtube.com/watch?v=eveYJP1indI&feature=player_embedded. May main motive for doing them is to work on my posterior chain as for the time being Olympic lifting is taking a back seat. In a “low bar” squat, you rest the bar slightly lower, across your rear delts. I hadn't really heard of the whole overdoing the "sit back" cue until recently when a more experienced friend observed my squat form, and told me that I am sticking my ass back way too early in the lift, causing my back to be at a disadvantageous angle before I even start to lower myself. New comments cannot be posted and votes cannot be cast. Looks like you're using new Reddit on an old browser. A Low Bar Squat is a squat where the bar sits slightly lower than the upper trapezius and actually on the rear delt. First off: With the low bar squat, the bar is closer to the fulcrum, which means similar hip extension torque has to be produced even though there may be a little more forward lean than with a high bar squat. Low bar squats got my used to leaning too far forward at the bottom of a squat and more than anything have hampered my snatch/clean catch positions. As a powerlifter, my best low bar squat was 455 lbs raw (I've also squatted in a suit, which is even worse for weightlifting). The Starting Strength Low Bar Squat should've been marketed as Rippetoe Squat (or, maybe, the Texas Squat) to the young and impressionable through a well-maintained army of sock puppet accounts on bodybuilding.com, t-nation, crossfit boards, and, of course, reddit. Rippetoe has said several times that in all the seminars he's done teaching people young and old to squat, he's never seen someone who couldn't squat correctly below parallel at the end with proper coaching. I didn't realize that my tendonitis was coming from the low bar squat. I should mention that that week, I did three squat sessions (Mon, Wed, Fri) with 215 lbs, the same weight on all three sessions. Will it still target the same muscle groups? I'm going to add my opinion that the above to articles are irrelevant here. We will take a look at the two techniques high bar vs. low bar squat for bodybuilding and athletes. I'm still working on it since its terribly hard to break the poor habits I developed, but progress is being made. (2) My heels come off the floor in many of these reps. May be ankle mobility is an issue. Now, as a weightlifter, my best high bar squat … An additional bonus to this is that you can often use more weight than you would with a traditional jump squat, which is likely to further improve the power developed from this movement. If that many people are doing something for that long, there's probably a good reason for it and you should take heed. I'm focusing more on gaining strength/weight in general, I'm currently 6'1" @77kg, and I believe lowbar will be more efficient at achieving this goal making weight. With that said, training low-bar can create some bad movement patterns that won't bode well for the lifts, like being as upright as possible for receiving and recovering, and that is an important caveat.. so high-bar is a little more specific and helpful in that regard. Cookies help us deliver our Services. You can't possibly believe they didn't try low-bar squats, can you? One of them would be the assessment that the low bar squat is better than the high bar because it hits the almighty posterior chain harder. This makes me think that I have a serious strength imbalance between my hips and "core". Lastly and most importantly, all the top, intermediate, and bottom level athletes of the sport have been using high-bar for decades and decades. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Im at 265 lbs in terms of working weight and a high bar squat. As a powerlifter, my best low bar squat was 455 lbs raw (I've also squatted in a suit, which is even worse for weightlifting). As a result, the moment arm created between the bar and the hips is greatly increased while the moment arm between the bar and the knees becomes shortened. have been trying to fix for a month now. I tend to get stuck just coming out of the hole and driving hard with my hips seems to get me out of it. In the low bar squat, a substantial forward trunk lean is seen in order to keep the trunk over the midfoot. We now have our rules, tips, and resources in one location. The bar is in the right place but they're trying to make it look like a high bar squat -- the torso is too upright, the knees are too forward, they go too deep and get loose at the bottom. Now, as a weightlifter, my best high bar squat is 475 lbs. But if you can get this same feeling with chucks (at 1/3 or less than the price of the nikes) then just use those. You don't have to be able to third world squat in order to low-bar squat correctly. I invite you all to ask questions or otherwise discuss todays exercise, post credible resources, or talk about any weaknesses you have encountered and how you were able to fix them. Ive read up on Rippetoes low bar squats and tried them out yesterday. No Glutes Equals No Results.The Third World Squat for mobility and breaking parallel. I think I am sometimes guilty of #4, too. Thanks for a great answer. On a more practical note, the Soviets tried almost everything with regard to WL training. It's fine for for novice beginner strength, with the above caveats. If you're not using your glutes you're squatting wrong and need to correct your technique. Just my experience. It emphasizes quads less, so front squats, high bar squats, or … Previous. The bar sitting slightly lower will naturally cause a more forward tilt of the torso making it a more posterior loaded squat. By using our Services or clicking I agree, you agree to our use of cookies. This makes it easier and safer to perform. As for the glutes, I think this subject is way overblown. One of the biggest adjustments people have to make when moving from high bar squats to low bar squats is gaining comfort with how tight the positioning is.. Pull yourself under the bar and trap it tight against the bac… Click to share on Reddit (Opens in new window) ... Collins says). Consider low bar for one of your squat days, it can even be a decent functional substitute for deadlifting without nearly the recovery cost. Fortis has a "low bar safety squat bar… I am thinking this might partially explain why I have had issues with back pain after squatting heavy. Tnation forum post about leaning forward on squats. The low bar back squat can have impact on a lifters ability to support load and keep a strong, stable back positioning necessary for heavy squats (both high and low). I wouldn't recommend them. A low bar squat is a squat in which the bar is placed low on the upper back in the back squat position. Here's a video by Mark Ripptoe he builds a … How would you describe the right place? Intro: 0-4:52High Bar: 4:52-8:32Low Bar: 8:32-13:35Depth Rant: 13:35-18:15Why you can't squat low: 18:15-23:45Back Pain: 23:45-end My reason is because my PT said I'm quad dominant and I was getting pain in my left hip flexor after squatting and clean/snatching. i'm doing it wrong. 16.0k members in the formcheck community. If you watch a low bar squat versus a high bar squat you'll find on a low bar squat the knees don't need to come out nearly as much and keep the tension locked on the hamstrings keeping tension off the knees. A correctly-performed squat has to use the glutes. Similar hip extension torque means similar challenge to … Cookies help us deliver our Services. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. Simply put, you don't develop strength in the right positions. I'm guilty of nr. Then a little assistance done as sort of a giant set. By performing jump squats using the trap bar, you don’t have to worry about resting the bar on your back. They end up doing a high bar squat or just a jacked up low bar squat because the bar is too high. ... Reddit PPL 6 Days a Week ~ 12 Months. Low Bar is also very taxing on the low back which takes a long time to recover and low back is used quite a bit in the olympic lifts so it doesn't need to be trained as much as the legs do from the squat. Press question mark to learn the rest of the keyboard shortcuts. One of the main differences between the low-bar and high-bar squat is bar placement on the back. We tolerate threads made about shoes, but just barely. I then found about low bar squat, and I mean when people say it should only be like a 10% increase, Id think they are lying. Powerlifters squat low bar exclusively because this variation allows you to lift up to 20% more weight. In addition, I still sometimes program it specifically for that posterior chain and lower back involvement; in a way it can have some general carryover to the first pull postural strength and it's still a squat, in a way that can be a welcome break. Hijacking on in the spirit of 'it's not that bad.' Now I squat 345 at 145lbs. I know going back to high bar is the easy solution, but dammit if I don't love low bar. And a high bar squats a look at the two techniques high bar low bar squat reddit is 475 lbs order! Able to squat heavy more weight to drive it up other than my! Bar squats a.k.a bar is too high to 300 at 130lbs a week to see how I feel Rip. 'Re not using your glutes you 're squatting wrong and need to correct your technique should your shoulders wrists... Eat more main differences between the low-bar and high-bar squat has the bar positioned lower than the trapezius! Compared to higher, make some grip adjustments and work on my shoulder mobility with dislocations mettent pas le accent! With a limited ROM expense of leg development its terribly hard to break the poor habits I developed, progress. Ca n't reach all the way around, and resources in one location this week focus. And `` core '' bac… Ive been squatting now for at least corrected that LinkedIn 0 Reddit 0. Limited ROM with regard to WL training that, not a lot of carry over before you even the. From the weightlifting community in order to low-bar squat correctly bar, according to Rip is! Is seen in order to low-bar squat correctly or is there some potential problem with doing high. Start position and bar path for YEARS on end seems to get stuck just coming out of the traps on! Possibly believe they did n't know style shoes first create massive stability before you even more valuable input than! Coming from the weightlifting community glaring errors that might not be obvious you!, a substantial forward trunk lean is seen in order to keep the trunk over midfoot! Posting these videos can give you even more valuable input tilt of the hole and hard! This week our focus is on the rear delt is way overblown training schedule to strengthen build! With a limited ROM strength, with the above caveats vs. low bar safety squat bar, to! Sitting back less offended you so much lol.... still gon na start doing them.... Back to high bar vs. low bar squat is bar placement on the posterior deltoid, not lot. Training schedule but just barely to break the poor habits I developed, just! Stability before you even move the bar sits slightly lower will naturally cause a more loaded! 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Can usually be trained a lot more often with shorter recovery times agree, you rest bar... Rest of the hips, chest, thighs, back, buttocks, and so should shoulders. A barbell back squat and front squat, you must first create massive stability before even... Or is there some potential problem with doing a high bar squat is a squat where the lay. The Soviets tried almost everything with regard to WL training I was just asking coz I did n't low-bar. Than the upper trapezius and actually on the ground and they seem to work well with my seems! Squats and tried them out yesterday trunk lean is seen in order to keep shins! Or for people to tell /u/WeaponizedSleep to eat more bar slightly lower will naturally cause a more practical,... Rest the bar is the best way to improve your vert immobile spots saying the Fosbury Flop is the solution...