The Case of the High Bar vs Low Bar Back Squat
Squats. Many refer to them as ‘the king of exercises’. And with fair reason. They are simply one of the very best movements to yield complete lower body strength, as well as strength and stability through the upper body. And while there are multiple variations (front squats, overhead squats, goblet squats etc.) many, when they think of squats, will be referring to the Barbell Back Squat - due to it’s common and regular use in strength training and elite testing protocols.
However, it is important to understand that not all back squats are created equal. Enter the two main variations: The High Bar (HB) and the Low Bar (LB) Back Squat. The names of the techniques are related to the placement of the bar on the back, which ultimately determines the angle of the back. Because the bar remains balanced over the mid-foot in each case, this requires that the back angle accommodate the bar position, as illustrated in the image provided.
The HB squat is performed with the barbell starting high up on the back, resting on top of the traps, and allows both the barbell and the trunk centre of gravity to be centred between hip and knee, resulting in the force being more equally distributed between the hip and knee joints. Toes will generally be angled outward slightly with the knees tracking on, or slightly past the toes. This will allow for a more vertical, upright position of the back and greater depth during the squat.
The LB squat is performed with the bar sitting lower on the back, and sometimes with a wider stance than that traditionally used in the HB variation. Shins remain more vertical in this method. This set up position will result in increased forward lean, with force generated through the hips with a lesser depth range than the HB squat. This method may enable higher loads to be lifted, which is why it is often the favoured method by Powerlifters who are aiming to lift the most amount of weight from point A to point B.
So which is the best? Well friends, like most debates in this industry, the answer is: ‘it depends’. Regardless of squatting type, one of the most important factors is that a neutral spine is maintained throughout. Personally, because I - and a majority of my athletes - participate in sports where fuller depth and greater range of motion (ROM) is particularly beneficial, I favour the High bar back squat more frequently. Importantly, the more upright and vertical position transfers more significantly to the explosive running and jumping mechanics necessary for these sports. This version is more quadriceps and glute dominant and also translates very well for the needs of hypertrophy. With the forces more equally distributed between the relevant joints, it also allows for the decrease of lumbar forces, which can be present in LB Squats, due to the increased forward lean.
This doesn’t mean I shun the use of the LB squat. If training Powerlifters, or activities involving hip generated force, the LB squat can be greatly beneficial. Due to the high level of hip and back involvement, It can be of particular use when aiming to lift higher loads. Some may also cite knee shear and compressive forces can be lower in LB squats; however, studies by Fry, A.C. et al 2003, suggest these forces actually fall well within the capacities of these structures with either bar position.
It is important coaches/athletes understand the difference between the squatting variations, so that they can apply the most appropriate method for the specifics of what they are training for. Squatting mechanics and depth can of course be affected by other variables including body mechanics and mobility levels; however, by understanding the different variations and the purpose of why you are squatting, technique can be manipulated to promote the most comfortable position for the individual, while relating to the most beneficial motor patterns necessary for your purpose. So, as always - determine what you are aiming to achieve with your squatting and program accordingly.
Yours in squatting,
JV :)
