Why You Should High Bar Squat More Often

Hanley · 19-10-2014 10:07AM #1

** SQUAT ADVICE **

It's taken me a few years to notice this one, so hopefully it'll save some other lifters a bit of time.

If you've been low bar squatting for years, and you haven't done at least 3 months of high bar squat work for every 9 months of low bar, you're probably MASSIVELY short changing yourself and your results.

By focusing on high bar squatting for the next 3-6 months;

> you'll give your elbows, shoulders and lower back a break

> you'll improve quad and glute size and strength

> your positions all the way thru the lift will be MASSIVELY improved

> you can hammer your deadlift because your lower back will have much more recovery time

> you'll improve weaknesses you never knew you had

> squatting becomes less stress because the high bar numbers are mentally less taxing than low bar

> you'll hit PR after PR coming off the back of it all

I dare you to test your true olympic stance and depth high bar squat with no belt and compare it to your best low bar. Prepare to be absolutely humbled by the number.

Sink it in low, test to technical breakdown (on high bar squatting that is depth as low as you can go, and no extreme forward good morning style lean on the way up) and program from there.

Thank me in 6 months.

MD1990 · 19-10-2014 10:13AM

I agree. For ppl who squat to improve there sport performance i.e(Soccer,GAA etc). High bar is definetly alot better imo.

Alf Veedersane · 19-10-2014 11:31AM

It had been the plan for lower back reasons but I'd never really considered the other benefits.

Not that I'll be going for PRs or lifting anything heavy for some time bit what kind of percentage of low bar should you be at with high bar? Just out of interest.

Mellor · 19-10-2014 01:43PM

Would you apply the same logic to swapping front squats for low bar for a while?

Hanley · 19-10-2014 03:45PM

Mellor wrote: »

Would you apply the same logic to swapping front squats for low bar for a while?

No. If I thought front squats were a good option, I would have said that.

deadlybuzzman · 19-10-2014 04:52PM

I changed to high bar after getting a 180kg pr low bar squat. It was probably high and my back didn't thank me for squatting that way.
I changed to low bar and my flexibility is way better now as I sit in the hole with 60 kg for as long as it takes on multiple sets to loosen up which would've been impossible before.
My back is now perfect and also my deadlift is now much stronger. Previously my sticking point was off the floor but my quads are much stronger now and that's not a limiting factor any more.

fungie · 20-10-2014 12:39PM

I use to low bar squat but recently started high bar. I get a sore mid back from it which I never got from low bar. Anybody have any suggestions on what is going on?

MD1990 · 20-10-2014 12:44PM

fungie wrote: »

I use to low bar squat but recently started high bar. I get a sore mid back from it which I never got from low bar. Anybody have any suggestions on what is going on?

Could be good morning the weight? What were u squatting Low Bar compared to High Bar?

SteelyDanJalapeno · 20-10-2014 01:58PM

What's the difference between Low bar and High Bar?

Zombienosh · 20-10-2014 02:01PM

Pretty good article I read about this recently here, http://gregnuckols.com/2014/08/26/its-time-to-end-this-nonsense-high-bar-vs-low-bar-squatting/

fungie · 20-10-2014 03:39PM

MD1990 wrote: »

Could be good morning the weight? What were u squatting Low Bar compared to High Bar?

Im a relative novice but was squatting about 105-115kg low bar for worksets. Got patellar tendinitis (really **** btw) so had to stop for months and came back doing high bar. Currently linear progressing from light weight to ease knee back into it, at 82.5kg for 5x5.

I dont think Im good morning it, I always thought it was v tough to good morning from high bar position. If I am good morning it does anybody have any suggestions what to do?

Hanley · 20-10-2014 03:42PM

fungie wrote: »

Im a relative novice but was squatting about 105-115kg low bar for worksets. Got patellar tendinitis (really **** btw) so had to stop for months and came back doing high bar. Currently linear progressing from light weight to ease knee back into it, at 82.5kg for 5x5.

I dont think Im good morning it, I always thought it was v tough to good morning from high bar position. If I am good morning it does anybody have any suggestions what to do?

Brace your abs tighter and/or reduce the weight.

Most people revert to GM'n becaus their legs aren't strong enough to drive the weight up and the back takes over.

Video would be easier.

That being said, HBBS requires a lot of isometric thoracic extension so if you're mad weak their, a bit of soreness is no surprise.

Oregano_State · 20-10-2014 03:44PM

fungie wrote: »

I dont think Im good morning it, I always thought it was v tough to good morning from high bar position. If I am good morning it does anybody have any suggestions what to do?

Improve ankle ROM and hip flexibility.

Hanley · 20-10-2014 03:49PM

Oregano_State wrote: »

Improve ankle ROM and hip flexibility.

True that. Especially for getting a good position.

...but if you can maintain good positions with an empty bar and it only starts to change with weight, then the issue ain't mobility / flexibility.

fungie · 20-10-2014 04:11PM

Hanley wrote: »

Brace your abs tighter and/or reduce the weight.

Most people revert to GM'n becaus their legs aren't strong enough to drive the weight up and the back takes over.

Video would be easier.

That being said, HBBS requires a lot of isometric thoracic extension so if you're mad weak their, a bit of soreness is no surprise.

Here is a vid of squatting 80kg

kevpants · 20-10-2014 04:13PM

Hanley wrote: »

No. If I thought front squats were a good option, I would have said that.

In the interests of discussion. Why don't you like front squats to address this issue?

I absolutely agree with what you're saying, as you know I do exactly this fairly often for the elbow recovery if nothing else!

I like front squats though. In particular to keep working the quads and anterior stuff while loading up heavier weights lo-bar training. I wouldn't agree with dropping both low and high bar squats in favour of just front squats though. Actually that's probably what you meant.

Oregano_State · 20-10-2014 04:39PM

I have ongoing issues with tight calves and ankle mobility, probably because I do a lot of running and sprinting. I actually find it harder to get into a good deep squat with an empty bar than with, say 60kg on it. I've only ever squatted high bar. Not sure what to make of all this though, just throwing it out there.

Hanley · 20-10-2014 06:11PM

fungie wrote: »

Here is a vid of squatting 80kg

Widen your grip a bit and brace up tighter.

Hanley · 20-10-2014 06:12PM

kevpants wrote: »

In the interests of discussion. Why don't you like front squats to address this issue?

I absolutely agree with what you're saying, as you know I do exactly this fairly often for the elbow recovery if nothing else!

I like front squats though. In particular to keep working the quads and anterior stuff while loading up heavier weights lo-bar training. I wouldn't agree with dropping both low and high bar squats in favour of just front squats though. Actually that's probably what you meant.

Yup!

Front squats just don't have enough load, and the movement pattern is too dissimilar to any sort of back squat for it not to be a primary driver imo.

Great assistance movement tho.

fungie · 20-10-2014 06:14PM

Hanley wrote: »

Widen your grip a bit and brace up tighter.

Would I not lose upper back tightness?

Hanley · 20-10-2014 06:16PM

fungie wrote: »

Would I not lose upper back tightness?

Dude. you've no upper back tightness to be begin with. THat's why you're rounding over.

Pulling your hands too close rounds your shoulders forward and collapses your t-spine.

****kit I'll do a video later to explain it.

cagefactor · 22-10-2014 10:23AM

Any tips for knees coming in ? I've noticed this recently when going heavier (3reps) that my knees are coming in

Oregano_State · 22-10-2014 10:46AM

cagefactor wrote: »

Any tips for knees coming in ? I've noticed this recently when going heavier (3reps) that my knees are coming in

It's generally a sign of leg weakness which will improve over time if you concentrate on it when you're squatting. I've found single leg stuff like dumbell split squats helpful as well. You could do these as a B exercise after squats.

Alf Veedersane · 22-10-2014 10:56AM

It's often down to hip/glute strength or ankle mobility so working on both of those should see some improvement.

Hanley · 22-10-2014 12:23PM

cagefactor wrote: »

Any tips for knees coming in ? I've noticed this recently when going heavier (3reps) that my knees are coming in

Oregano_State wrote: »

It's generally a sign of leg weakness which will improve over time if you concentrate on it when you're squatting. I've found single leg stuff like dumbell split squats helpful as well. You could do these as a B exercise after squats.

^
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This, more than

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Alf Veedersane wrote: »

It's often down to hip/glute strength or ankle mobility so working on both of those should see some improvement.

This could be the case if EVERY rep from the bar up looks like crap. But if tekkers only breaks down on heavier weight (ie that's the variable that changed) then the causative factor is usually whatever you manipulated last.

Could also be stance width too.

The easiest what to fix it tho? Work on perfect tekkers and train using %s of your technical max.

Why You Should High Bar Squat More Often

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