High Bar vs. Low Bar Placement on Squats
Sep 14th, 2007 by Mehdi Tags: Exercise, Squat, Strength Training, Weight Lifting
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LynneA’s gave me once again an idea for a strength training article. Her comments in reply to Front Squats vs. Back Squats:
“I have a steel plate in my neck. The bar rests below my fusion during Back Squats. On my muscles, not on the spine. Seems like it’s a lot of strain on that area.
Pushing down seems to be the issue. I’m considering Powerlifting Squats: low bar placement. It feels awkward, but then again: so did Front Squats at first!”
High Bar. Weightlifters put the bar high on their traps on Olympic Squats. Just below the neck. Putting the bar high increases the distance bar to hips. This has several implications:
- More torque on your lower back.
- More upright position compared to low bar.
- Easier to squat deep.
- Hips & quads evenly emphasized.
- Less maximal weight.
- Better transfer to Cleans & Snatches.
- Easier on your shoulders if you’re inflexible.
Low Bar. Low bar is used by Powerlifters & recommended by Mark Rippetoe in Starting Strength. The bar rests below the bone on top of your shoulder-blades. Low bar decreases the distance bar to hips. Consequences:
- Less torque on your lower back.
- More leaning forward.
- Harder to squat rock bottom.
- Posterior Chain emphasis. More hips, less quads.
- Greater maximal weights can be used.
Bar On Your Back Muscles. Whatever the bar placement you choose. Always let it rest on the muscles of your back. Never on your spine.
Placing the bar on your spine leads to injuries. If your arms go numb during squats, it can be a sign you’re not placing the bar correctly.
Persist. It takes time to find the correct spot for the bar to rest on. Practice. The more the better. You’ll find it.
Your upper-back hurts from bearing the weight? Don’t wrap a towel around the bar. Practice. Your upper-back will adapt. After a few weeks you’ll squat without discomfort.
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Ha..I timely article in that I don’t have a rack to place my bar on…
)….I was trying to do 100 lbs front squat today morning…Now since I dont have a rack, I lift the bar from the ground till my chest (hands facing down)….At this position I try to now change my grip for the front squat and man it puts tremendous pressure on my left wrist/arm…The squat itself was no problem…But after the 3rd set, I couldnt do it anymore for fear of dropping the bar and injuring myself.
Just started into the second month of the BTP( TMed by Mehdi
Any input?
Rissam. Your wrist hurts because the bar is resting on your wrist. Your wrists are fully flexed. Put weight on a full flexed wist: it further flexs your wrists behind its normal range of motion. This will hurt & can lead to wrist injury.
The solution: put the bar close to your throat, put your elbows up, point your elbows toward eachother.
When you clean the bar: throw your elbows forward & as high as possible. The best way to learn this is to do lots of front squats, so you get accustomed to the high elbow position.
On power cleans & front squats: elbows low equals bar rests on wrists equals pain leading to possible injuries. So rack high & put your elbows high.
Let me know how it goes (great question btw Rissam!)
Not exactly on topic:
do you recommend using strength training belts when doing quats and/or deadlifts?
You can use a belt on your last heavy sets Eivind. Train without a belt for your warmup sets/lighter sets.
I never use a belt for your info. It feels weird. But I’d have to get used to it one day, it increases your strength by adding support to your back/abs.
Thats pretty much the way I’ve used belts. I tend to use it on my last or two last sets when I start to approach my 5RMs. On very high loads I sometimes use a belt throughout all sets as it seems to give me quite a substantial overall increase in strength, allowing me to both lift more (around 20kg+ on the deadlift) and keep a good form.
Well that’s the good way Eivind. As you experience: you can lift a lot more using a belt. Can become quite addictive
I think Belt shouldn’t be used by any one unless he is into powerlifting coz it dosen’t matter if you are lifting few killos more or less and more over as you are not using belt you would be working your core which is very important….
Another problem is that some will use a belt thinking their lower back is safe, but then they deadlift with a bent back. Imo: lift without a belt & get used to technique first.
I experimented with bar postilion yesterday, what i feel is that to do low bar squat you gotta have meat in upper back area to provide a stable support.