High Bar vs Low Bar Squat | JTSstrength.com

Summary by Krater

Chad Wesley Smith and Max Aita explain the technical differences and training applications of high bar squats versus low bar squats, concluding when each variation is best used.

From the video

Answers: What are the differences between high bar and low bar squats and which one should I use?

• high bar squat technique
• low bar squat technique
• squat bar placement
• squat torso angle
• hypertrophy squat training
• strength squat training

Exercises

• high bar squat · barbell
• low bar squat · barbell
• front squat · barbell
• clean and jerk · barbell
• snatch · barbell
• leg press · machine
• hack squat · machine
• box squat · barbell
• safety squat bar squat · barbell

What it concludes

• High bar squats are better suited for developing leg strength and hypertrophy, making them ideal for weightlifting, CrossFit, and non-barbell sport training.
• Low bar squats allow lifters to handle more weight due to a shorter moment arm, but are less optimal for sports that require a more upright torso.
• During hypertrophy phases, athletes typically perform 90 to 100 percent of non-low bar variations such as high bar, front squats, leg presses, and hack squats.
• During strength phases closer to competition, 30 to 70 percent of work is done with low bar squats.
• High bar squats are recommended for athletes experiencing elbow, wrist, or shoulder pain from low bar squatting.