High bar and low bar squat

Begin: 

It’s crucial to start with a weight that allows you to maintain proper form. As you get more comfortable, you can gradually increase the weight. Always prioritize form over weight to prevent injury.

The difference between high bar and low bar squats mainly lies in the bar placement on your back and the mechanics of the movement. Both styles are effective for building strength but cater to different goals and preferences.

High Bar Squat:

The barbell is placed on top of the shoulders, just below the C-7 vertebrae. This position requires a more upright torso to keep the bar over the midfoot. It emphasizes the quadriceps and requires good ankle mobility as the knees move forward past the ankles. It’s commonly used by athletes and those focusing on overall leg development.

Low Bar Squat:

The barbell rests lower on the back, across the shoulder blades and on the posterior deltoids. This position allows for a slight forward lean of the torso, which can help in lifting heavier weights. It targets the posterior chain muscles like the glutes, hamstrings, and back extensors more than the high bar squat. Powerlifters often prefer this style as it provides better stability under heavy loads.

Yes4All sells an adjustable dumbbells/barbell set that works great for a beginners home gym.