High and Low Bar Squats

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High and Low Bar Squats 

 

High bar and low bar squats refers to where you place the barbell when you perform back squats with a bar.

 

 

High Bar Squat 

The most common approach is to use a high bar position where the bar rests on your trapezius muscles and your feet are spaced roughly shoulder width apart. This position feels more natural for most people and that’s one reason it’s so popular.

 

 

Low Bar Squat 

Low bar is where you drop the bar to the level that the bar rests on your posterior deltoids just over the spine of the scapula. You would also widen your feet slightly, so they’re a bit wider than shoulder width. Also, keep your toes pointing outward, if you’re using a low bar positioning.

 

 

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Video for High and Low Bar Squats

 

The difference between the bar placement with low and high-bar squats is only around three inches, but even this difference alters the angle of your hips and knees when you squat.