High bar and low bar squat tips

1. High bar squats involve placing the barbell higher on your traps, emphasizing quad and glute activation. Keep your torso more upright to maintain balance and stability.

2. Low bar squats place the barbell lower on your rear delts, shifting emphasis to the hips and posterior chain. Lean forward slightly to engage the hamstrings and lower back more effectively.

3. Focus on maintaining a neutral spine in both variations to prevent injury and maximize strength transfer from legs to bar.

4. Experiment with grip width and foot positioning to find what feels most comfortable and stable for your body mechanics.

5. Prioritize proper warm-up and mobility work to ensure flexibility and range of motion are optimized for safe and effective squatting.