HIGH VS. LOW BAR SQUAT (Which is Better?)

today we are talking about squatting i get so many questions on like why is the bar so far down and why is your head down and why do you wear those shoes so we're gonna go over some of the the main reasons why we low bar but we're going to kind of explain the difference between a high bar versus a low bar and why you use it so we'll be going over that today and maybe even talk about why i wear these fancy little shoes tip it up and tippy tap it around look at her go look at her dana and bailey ladies and gentlemen amazing oh by the way i didn't even introduce my friend here this is bonnie schroeder the world champion power you're a world champion power lifter so without further ado let's get to [Music] squatting [Music] so you have your two squats high bar well you have way more than two squats but we have a high bar versus low bar the biggest difference is bar placement and also the biggest difference is who would use a high bar versus low bar there's two main reasons high bar is going to be more quad it's a lot of knee flexion and you're going to see more people that are in crossfit or like olympic weight lifters because they're generally going to practice the type of squat that they're going to use in other movements like a snatch or like a clean and jerk which is a very upright position so the high bar squat is going to sit higher up on your back and your chest is going to be more upright versus a low bar which is lower on your back and your chest is generally kind of down you're you have like a forward lean and it's more glutes and hamstrings power lifters strong man i would assume would be more types of low bar squatters have i seen a high bar squatter in a power lift to me yes it all like if you're stronger that way of course then that's that's what you would choose but mostly power lifters are going to be stronger because it's going to call in your posterior chain it's going to let your hips go back a little bit more less knee flexion which is what i like the most and it just puts you in a stronger position so you can do greater loads on a low bar [Music] so we're we're gonna get into our high bar so it is going to be just on the top of your shoulders basically creating like a little shelf with your traps is what you're going to be at so you got your upper traps create your little shelf right above your shoulder for any squat you're going to notice she's always going to do the same walk out this is also super important but regardless of whatever squat you do is you should have some sort of setup so we're going to go over some of the main tips for high bar so bar placement is on that upper traps right above your shoulders uh hips all right go ahead and do your walk out your hips are generally going to be right under you uh chest is going to stay up the whole entire time you can go ahead and squat we'll just talk through it oh that was a good one that was good hips were down so hips generally are going to stay right under you you tend not to like trail that butt back but we both are not very good at it these are my best ones i know not bad chest stays up and then head just follows where your vertebrae go so when we switch to low bar you're gonna notice head placement so since her chest is staying upright staying nice and tall the whole time her head actually stays forward the knee flexion if you take notice of like where the knees are and then where the butt is uh you stay more upright hips stay down and your butt basically comes like straight down and straight up and you have just greater you can see like how much the knee flexion is here versus like your back angle like your torso so we're gonna be really good at demonstrating this we're not so good at demonstrating this because we just don't do that and that's that's actually a front squat look at that knee flexion the greatest the the greater the knee flexion the more it's going to be on your quads so that's why okay a front squat you're the most upright so it's going to be the most on your quads versus if you let your butt drag back a little bit let your butt lean back you're going to call in on that posterior chain so now we are going to move on to our favorite which is low bars low bar is going to be more hamstring and glute focus because your hips are going to draw back your torso is going to lean forward and you're going to have a little bit less knee flexion i don't i don't know what the degree is but it's less knee flexion so honestly if you have if you're someone that it like has knee problems low bar squat is where it's at high bar squat there's greater impact on your knees because the flexion you're you're really flexing them and then low bar your hips draw back puts more emphasis on the posterior chain and you can push more from there which i'm stronger from my my hamstrings and glutes are way stronger than anything else so that's low bar is where i'm strongest and generally most people if they practice it correctly will be the strongest that's where you're going to be able to create the biggest loads so again our our hand placement you have to just test it out yourself if you have limited mobility in your shoulders this is going to be very hard but generally both of us have our hands very close together so now remember we were up here up on the traps now we're going to be below the traps right across the rear delts onto like the scapulas we're going to walk out now immediately already her head is down because her as she squats the butt's going to come back go ahead and squat butt's going to come back and then you have this nice torso lean here so head just follows where your back is going to be so if my back is at this angle i want to keep that angle with my neck because it's the safe it's going to feel the best and by bringing those hips back you're able to load from the back side your stronger side anyway you'll be able to push more weight i can demonstrate this one i like this one let's see it look at all like that tension she's creating right here this is so tight that mobility though i know i can go so much so much deeper yep so which squat is better tell us dana well actually you have to tell us because basically how you're going to pick hyber high bar versus low bar is going to be all based on your goals like why are you squatting is it because you need uh to better other lifts what style lifter are you are you a crossfitter are you a olympic weightlifter are you a power lifter are you bodybuilder so you got to generally pick which one you do or just do both of them uh because they both have good benefits and qualities to both of them and a lot of power lifters will treat low bar like as their main lift but then also high bar as like an accessories because high bar works your quads a little bit more so for me as a bodybuilder i will do either front squats or high bar squats on a more quad focus day and then if it's a more hamstring focus day or i just want to go hard and heavy i'm going to do low bar so i also did power lifting for a while and that's just where i'm strongest so you got to figure out why are you squatting what are you doing it for what are your goals and like how are you training what are you like what style training you are and that will kind of help you decide hey i'm going to do high bar hey i'm going to do low bar or vice versa do both of them and i think it's important to give it some time too don't just try you know if it's your first time high bar and don't just try it one session and then make a decision give it a couple months and same thing with low bar like when i first switched to low bar it probably took me three or four months to get super comfortable with it yeah so don't just do it one session and then make a judgment call give it some time give your body some time to get used to it and then go from there all right guys thank you for watching make sure you follow my dear friend bonnie which bon bon bone bontrow but make sure they spell it right well actually we'll be right here s-c-h-r yeah put it right here yeah so if you like power lifting things and strong girls go follow her thank you guys for watching we'll see you next time [Music] you

Channel: DanaLinnBailey

Views: 58,431

Rating: 4.9439998 out of 5

Keywords: high vs low bar squat, high vs low bar squat which is better, high bar squat, low bar squat, squat form, squat technique, how to squat, how to squat properly, squatting, barbell squat, dana linn bailey, bonnie schroeder

Id: 2dvi-i1hec8

Length: 9min 43sec (583 seconds)

Published: Mon Jul 20 2020