Everyone loves them squatting and with good reason! The back squat, in particular, is probably the most famous weightlifting exercise in fitness and a fixed point in the powerlifting and in CrossFit®.
Il back squats it is one of the few exercises that trains the posterior chain in a way that can be progressively improved and this makes it one of the best exercises you can do with the barbell.
There has been a debate between athletes and fitness professionals for some time now; What is the optimal bar position to use during the back squat?
If you're wondering, yes, there is more than one location in fact! Let's find out the difference between the positioning of the high bar (high bar) and the low bar (low bar) during the back squat.
Index
Importance of the position of the barrier
Before we get into the two positioning techniques, it's helpful to understand why the position of the bar is so important; a good balanced bar/lift system, where the bar is placed directly over the foot, prevents a fall on the butt or face, unless the weight is very light.
If the athlete is in a incorrect position, precious energy is expended to avoid falls, energy that could be used for lifting; as weight increases, this principle of maintaining a balanced position of the bar becomes even more important.
The positioning of the bar during the back squat init flows on the joint angles involved and therefore on the way in which the force It is applied to the muscles of the back, legs and hips.
What are the two possible positions of the barre?
We have the high bar (top bar) and the low bar (bottom bar); in the top bar squat, the bar is positioned so that rest on the trapezius and the lifter is only slightly tilted forward.
In the squat with the bottom bar, it is placed lower, on the rear deltoids, just above the shoulder blades; in this position, the lifter should lean forward more.
Advantages and disadvantages High Bar vs Low Bar
High bars: it is the most used form of squat and requires that the back and torso are more vertical
Advantages:
- Greater recruitment of the quads and glutes: to prevent the weight from falling forward while keeping the torso as vertical as possible, the quadriceps and glutes are more involved
Disadvantages:
- The high bar does not allow for a deep squat with a heavy load
- To perform it at its best, it is best not to use high loads
- Those with knee pathologies are likely to experience more pain due to excessive forward force.
Low bars: requires the athlete to have a more horizontal position of the torso
Advantages:
- Greater recruitment of the hamstrings: they are involved from the beginning to the end of the movement
- More stable position: the bar cannot roll over the neck
- The squat can be deeper even with heavy loads
- Helps balance the strength of the knees
Disadvantages:
- More difficult to perform for the position of the hamstrings and knees
- Increased risk of injury to shoulders, wrists and elbows.
And you, which type of back squat do you prefer? Let us know in the comments and remember to follow us on our telegram channel
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL