High Bar & Low Bar Squat

The low-bar squat places the bar further down on your back, across the shoulder blades. Standing up from the low-bar squat's forward-leaning position targets the posterior muscles.  Hold this position for 3 to 5 seconds then powerfully drive the bar back up.

This is more suitable for more technical and better suited for experienced lifters, especially power lifters aiming to lift heavier weights.  Remember to maintain stability, engage your core and focus on proper technique. Happy lifting!