High Bar & Low Bar Squat- Basics, Form, and important information!

    On this post, I will be going over the basics, the form, and important information such as the adequate rest time between sets, how many reps should be completed during training, and how to not injure yourself and what to do when injured from this training.

First off, training muscle groups can be very tiring and dangerous if not done with proper form and basics. Make sure if you are under 18, have a guardian/adult with you while training.

Secondly, I am so proud of you for finding a way to train, get stronger and healthier. Let's go through this together and be the most confident we have ever been!

What is the difference between High and Low Bar Squats?

A high bar squat requires the bar to sit on the higher part of the back, and the person's torso remains straight and more upright during lifting and lowering. 

A low bar squat requires the bar to sit in between the two scapulas on your back. This means the person goes lower.

Here are images of what each exersise looks like:

As you can see the proper form for each exersise. For both exersises, make sure you are doing the following:

1. Pick an appropriate bar with appropriate wieghts for your training.

1. Place bar on your back according to the images above. Stand with your feet shoulder width apart.

1. Make sure you feel and have the bar balancing on your midfoot the entire exersise.

1. When squating back up, straighten your knees and hips.

1. Lock your hips and knees when standing.

Now, the appropriate reps should be 4-8 reps with sets of 3. 

Maybe these sets and reps might be lower than training other muscle groups but this is incase of injury. Especially with the muscles you need to move day to day in almost every activity.

Reps are the amount of times you do one exersise. Sets are the amount of times you do that exersise for that many times.

For example, squat 6 times (6 reps) and repeat these 6 reps 3 times. So in total, you should do 18 squats (reps) in todays exersise. After each rep count (6), rest for 1-4 minutes for adequate muscle rest. Without rest, you might injure your muscles and harm your body.

Hold the bar for a few seconds before squatting your next rep.