Low Bar vs High Bar Squat

I can lift about 40 more pounds with low bar, so I use it in competition.

That said, for general leg strength, high bar is better, IMO. All of my training has high bar of safety squat bar. The main advantage of low bar for me is just improved leverages because I have long legs.

High bar will be more quad dominant, less dependent on hip and shoulder flexibility. Low bar uses less knee travel and more hip travel, so it takes a bit more hip/glute power.

If I was doing general strength stuff, I'd combine high bar with RDL's and that will more or less complete leg development. Unless you want the weight boost that comes with improved leverages from low bar, there isn't a point (and that's from a guy who trains low bar relatively heavy once a week).

I would say just do what you are more comfortable with. I prefer a high bar. That is what I was taught while playing football, like yourself. Either way, as long as your form is solid, I don’t think it really matters.

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I can lift about 40 more pounds with low bar, so I use it in competition.

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Low bar uses less knee travel and more hip travel, so it takes a bit more hip/glute power.

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I have never done low bar, so I really don't understand why these are the case. Don't you still have to get to the same position at the bottom? Just seems like high would be a more powerful position.

Low bar helps me in a few ways.

First, high bar, you have to have a more vertical back position or the bar will fold your neck. Low bar, you brace it against your traps and rear delts and need a forward lean to compensate.

The forward lean makes it easier for my hips to break backwards to hit depth. High bar, I have a lot of depth to get from knee travel almost exclusively bc I can't break at the hips as much. I'm 6'3, so I really need the extra ability to get hip travel.

You can also use a wider stance low bar because of the back angle. That helps me hit depth by allowing my knees to move outwards. My bar path is just shorter with low bar.

Finally, I have a pretty strong back. I can deadlift and farmers walk 500+ pounds. Low bar lets you take more advantage of back strength bc you're working at an angle and you can get good morning action that you can't in high bar.

It's individualized, though. There are much stronger guys than me who squat with a higher bar in competition.

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Finally, I have a pretty strong back. I can deadlift and farmers walk 500+ pounds. Low bar lets you take more advantage of back strength bc you're working at an angle and you can get good morning action that you can't in high bar.

It's individualized, though. There are much stronger guys than me who squat with a higher bar in competition.

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Yeah, I am terrible at dead lift. I am pretty good at keeping the weight centered high bar. I feel like low bar would just bring me down to the ground

As a general rule, the stronger at conventional deadlift you are, the better low bar will treat you.

At least that's my experience.

I deadlift a frick ton for my weight/height and just never fell comfortable with low bar.

High Bar all day. Testament of true strength

Not ATG. Only parallel. Doesn't count....

Weightlifters don't squat or deadlift maximum weights. They high bar because the front squat is more quad dominant. The high bar is pretty much an overloaded front squat.

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The high bar is pretty much an overloaded front squat.

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nah....