Squat teaching: Should you choose low bar or high bar squat?

Squat teaching: Should we choose low bar or high bar squat?

Squats are the ace movement of fitness training. They help us build strong muscles and strength, making our sports performance more powerful

At the same time, squats are a very topical movement. We will never finish talking about the topic of squats!

The most famous one is whether the knees of squats exceed the toes!

In addition to this, today I will introduce another squat topic to you: should we choose low bar or high bar squats?

As for experienced training players, squats can be divided into high bar squats and low bar squats according to the position of the barbell. The position of the barbell is different, the angle of the entire body also needs to be adjusted, and the center of the force is also Will make changes!

High bar squat: the torso is more straight, the knee joint is dominant, more quadriceps and gluteus maximus are involved, the back muscle group, and the hamstring muscle group are less involved

High bar squat is the most contacted and the most natural way of squat. Olympic weightlifting is a model of high bar squat!

Low bar squat: the low bar squat is somewhat similar to deadlift, the torso is leaning forward, the knee joint is less involved, the hip is dominant, the human body's back chain (back muscle group, hamstring muscle group) has higher requirements, and the quadriceps are involved!

Users of low bar squats are often on power lifting (firm) players who pursue strength. More body back chain muscle groups will make you squat heavier!

The famous power player layne Norton chose the low bar squat he loved when recording teaching videos. You can see his demonstration movements. The advantages of leaning forward on the upper body are exaggerated.

Which one is better? 　There are many articles and videos on the Internet boasting about their opinions. The player Jianli said that the low bar squat is good, can lift heavier, and can practice more body back chains

The high bar supporter said: The low bar lower back pressure is too high, and the shoulder movement is not good, it is difficult to do low bar squat. If you want to practice the back chain of the body, I can completely choose to hold it..

What is it like?

The answer is: both are good, two The person is not good!

Why do you say that?

If you don’t have enough ankle mobility, your knees are not good, and your high bar squat may make you uncomfortable, then it is not a good move. If you have limited shoulder mobility and have problems with your lower back, it is very uncomfortable to use a low bar squat! Then it is not a good move!

If you don’t know how to squat at all, then both are not good moves for you!

If you can do both, then you can choose movements according to your training goals and the differences between the two! Then they are both good moves!

Give another example: the famous power player layne Norton chose the low bar squat he loved when recording the teaching video

You can see his demonstration movements, the advantages of leaning forward on the upper body are exaggerated. For me, or for most people, I think this is bad. My back cannot carry the barbell like him!

But can I say what he did wrong??

About high bars and low bars, don't worry about: do whatever you suit, do whatever you feel comfortable in your posture, as long as the movement is right, both will make you extremely strong!

The following are some opinions from YouTube's fitness master Alan Thrall on whether to choose high bars or low bars. I hope it can help you!