Squatting: high bar v low bar

BadBannana

LuckyLloyd wrote: »

Barring sports specific or competitive need, I've always thought High Bar squatting plus conventional Deadlifting is probably the most optimal combination for the average trainee. The combination of a more quad dominant squat with Deadlift makes sense in terms of balance; and the greater mobility challenges are likely a positive - as we want to force the average human to improve their mobility as a prerequisite to getting stronger.

That's what I think too. Alan Thrall recently did a video where he said you should only squat low bar and your quads will "catch up". I feel like the Starting Strength crowd is a little too zealous in their "my way or the high way" approach

Hero1000

Gotta second low bar squats for tall folk with poor bip flexion.

As above I just happened upon them somewhat by accident also.
But then researched them and found my development improvement four fold using the low bar position.

The real key for me was/is understanding the posture and position of the upper back dictates the overall posture.
So keeping the scapula's nice and pinched as with all compound exercises ensures my overall posture is adjusted for maximum power and correct and safe development.

It was when I learned to apply the correct upper back posture to squats (i.e. not using a foam pad on the bar but resting the bar on the erected muscles from the pinched scapula's) that my form/posture/development really improved.

Quite life changing - believe it or no.
Specifically because my legs were sorely in need of development.
I also used that application to incorporate romanian deadlifts.
And improved my regular deadlift form - albeit through slight elevation from the standard height - a "surplus" deadlft if you will.
Ignoring those naggers that insist on improving ankle mobility as being key - despite the fact that their body type is completely different and those in all likelihood - can relate not at all.

Hero1000

Gotta second low bar squats for tall folk with poor hip flexion.

As above I just happened upon them somewhat by accident also.
But then researched them and found my development improvement four fold using the low bar position.

The real key for me was/is understanding the posture and position of the upper back dictates the overall posture.
So keeping the scapula's nice and pinched as with all compound exercises ensures my overall posture is adjusted for maximum power and correct and safe development.

It was when I learned to apply the correct upper back posture to squats (i.e. not using a foam pad on the bar but resting the bar on the erected muscles from the pinched scapula's) that my form/posture/development really improved.

Quite life changing - believe it or no.
Specifically because my legs were sorely in need of development.
I also used that application to incorporate romanian deadlifts.
And improved my regular deadlift form - albeit through slight elevation from the standard height - a "surplus" deadlft if you will.
Ignoring those naggers that insist on improving ankle mobility as being key - despite the fact that their body type is completely different and thus in all likelihood - can relate not at all.