Switch to Low bar?

Training Discussion
1

I was just wondering if it is beneficial to switch to low bar squats over high bar. Since I started training I have been doing high bar just because that is how I thought you were supposed to squat. I know I have seen Jordan mention that low bar does not engage the quads more than high bar. I have also seen Rip say low bar is better but I am conflicted. Will I be able to squat more with low bar over high bar or is it the same?

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Neither is better than the other from a general training standpoint. They are just different. There are some pros and cons to both, and different situations where one would be optimal over the other. Most people can squat more low bar, which is why powerlifting based programming usually centers around low bar. But there are some very rare outliers who can high bar more than they can low bar so it’s not a hard rule. What are your goals? If they are strictly strength related then it probably would be worth giving low bar a shot for a few months. Low bar is a bit more technical of a movement, so it will likely take you a few weeks to adjust to the new movement. If your goals are all general athletic or hypertrophy related then you could definitely press on with high bar and still lead a well rounded and fully functional training career.

1 Like
3

Thanks for the reply,

My goals are just to squat as much weight as possible. Ill probably try low bar on the supplemental lifts in my program until i get used to it. Currently running gpp hypertrophy. Ill give low bar a few months just to see how it goes and maybe slowly transition over.

4

If your goal is to squat as much as possible, then low bar would allow you to lift a little bit more. Maybe your 1rm high bar is 315, and your 1rm low bar is 330. Given that, does it really mean you’re stronger if you can lift a little bit more low bar squatting?

I found low bar squatting was hell on my lower and upper back. High bar squatting is way more comfortable and I can train a lot more before discomfort sets is. Every once in a while I will do a low bar set just to keep it in the repertoire. Do whatever works and allows you to train pain free!