Fixed my "Mid-Bar" Squat, but unsure which style is now best

Training Q&A [Moderated]
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TL;DR While my Low Bar squat has been improving steadily for the last 6 years, I’ve always had trouble staying balanced. Recently, I discovered the cue “setting the torso angle before the descent”, I tried it and bam, problem solved. However, it seems like the squat style I’ve been training this whole time is a mix between a HBBS & a LBBS, so I’m not sure which should I pick moving forward for Comp Squats.

Details: Typically my squat looks like this – the bar is in the Low Bar position, but I’m looking straight ahead and staying quite vertical. The weight also tends to shift throughout my feet, never feeling super stable.

Recently, I’ve been much more critical of my form after going onto my toes a lot more than usual – and I realise it’s because I’m basically trying to HBBS with the bar placement of a LBBS.

After a lot of experimenting, my Low Bar now looks like this. Which is more accurate to a LBBS points of performance, yay! However, during this process, I’ve also thrown in some HBBS to good success as my comp squat but I still occasionally go onto my toes and drift forward during the descent. So now I’m confused on how to proceed as both squat styles are producing similar numbers on the bar.

Here are what I think my options are, assuming the goal is maximum weight for Powerlifting:

A) Swap to High Bar – my squat has always looked like a HBBS, but with the bar in a less efficient position, so why not just lean into the GainzZz and focus on full HB.

B) Swap to Low Bar – While new, it better follows the REP model of being repeatable and following the points of performance (I feel more stable/ balanced throughout my feet). Also, LBBS is more typical for most powerlifters, so probably me too.

C) Ask the good folks on the BBM forums because ultimately it doesn’t matter as it’ll all come out in the wash over a long enough period of time (I hoping it’s not this one). While I understand it’s all arbitrary, I am feeling really lost as powerlifting is something I really care about (especially with regards to my fav lift, the squat), so I welcome any advice.

Let me know if this is something that should be escalated to a form check, and looking forward to any thoughts.

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I think all of these squats look pretty similar, which is mostly a function of anthropometry (long torso, shorter femurs) and style (upright).

All are viable for your squat pattern. I suspect picking one and getting really good at it would build more efficiency and confidence than rotating between these close variants. I favor your low bar squat out of all three, as the bar path is a bit more efficient. I do think you need to bend over just a little more, which I’d cue with a more deliberate “set the low back” prior to descent. Would also favor a tempo squat for low stakes practice of the mechanics and a paused squat or box squat for development.

If you need some help sussing out a training block and/or want regular feedback, I do think a consult may be useful. Should you get a stand alone form check, you can use that credit for coaching/consultations :slight_smile:

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