I’m doing the hypertrophy gpp template, and trying to do the prescribed high bar squats. I started with stronglifts, then SS, and have always done low bar squats. I assumed most of the world did high bar, read that for many people it’s easier on their shoulders etc. I assumed it wouldn’t be too difficult. However when I try to position the bar on my traps I feel immense pain in my traps. Also, I don’t quite get how the bar stays in place. Low bar, the bar nestles into a nice slot between my traps and rear delts, and doesn’t go anywhere. When I tried doing high bar, the bar was either on my neck, or rolling down my back and I was holding it with my hands. Has anyone else had this issue? I’m kind of surprised since most of what I’ve read seems to indicate most people prefer high bar.
Is it worth trying to keep doing high bar to follow the template, or should I just keep doing low bar? Thanks for any tips!
How wide of a grip do you take when you high bar?
Dunno what kind of bar you use, but aggressive center knurling helps me keep the bar in place.
If I don’t place the bar in the right position high bar can definitely be very uncomfortable. You’re just going to have to feel around to find the proper position that the bar is both stable and comfortable.
I take a much closer grip high bar than low. Rest on top of traps. Feels fine after a few sessions you’ll get used to it
thanks for the tips, I’ll keep trying. I try to grip as close as I can, definitely closer than low bar. I workout in a home gym, only bar has no center knurling. Do you your traps up, or just pull your shoulders back when you high bar?
I was able to do myo reps with 135, worked pretty well, thanks for the tips.