Low-bar versus high-bar back squats
I thought it'd be useful to collect some links to forum discussions, the informed opinions of smart people and some video regarding the distinction between low-bar and high-bar back squats.
Two interesting threads on bar placement over at the Crossfit boards (first and second). Lots of crazy talk to wade through, but the first is notable for a good discussion between Greg Everett and Mark Rippetoe, and the second is rescued by a thoughtful pair of posts by Glenn Pendlay.
Some articles:
The Olympic squat by Tommy Kono
The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass by Mark Rippetoe
Specifically speaking by Lon Kilgore
High- and low-bar squatting techniques during weight-training by Wretenberg et al.
The myths of the squat by Rob Wagner
The squat: Hip vs knee by the Fitness Crew
Do you know squat? by Brian DeGennaro
Olympic vs. Powerlifting Squats by Geoff Neupert and Mike Robertson
A case for the upright squat by Jon Gilson
The 411 on back angles and torque when squatting by Tracy Fober
Notes on the full squat from lectures by Charles Poliquin
It's rare to find videos of the same lifter doing both squat variants with heavy weight (if you know of more, please post links to the comments). The videos below are interesting since while both compare low-bar and high-bar squats, neither lifter has a remarkably wider stance when executing the low-bar squat (the first has gone missing, you can find my own here). This is worth noting since people often associate the low-bar position with a wide, powerlifter's stance. When you only change the bar position, the visual differences between the lifts are pretty subtle.
To the future:
The first video went missing, so I made one of my own, posted here. Another set at different loads here.
Added link to Rips article (see above) 12/23/09.
3 comments:
After some experimentation and reading Starting Strength, I switched to low-bar and took off the pad - I find this much more comfortable than high bar with a pad or brace thingy.
Yeah, agreed. I have no trapezius muscles to speak of, so a high-bar placement puts the bar right on my cervical spine. Very uncomfortable to have 200# balanced on a one inch diameter bar on your C7 vertebrae.
I will, however, high-bar squat when I cycle onto the PerformanceMenu WODs. Hopefully, all the O-lifting will grow me some traps.
I find I'm not actually comfortable enough with the low bar yet to use it for my max lifts, but I try to rotate it in on volume days to get experience.
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