Brilliant instructional man, really cleared up a few queries for me. Even Squat Master Rippletoe himself I don't think quite got across how easy and important each section is before you de-rack the weight. Bookmarked and favourited for Monday morning before I try to squat properly.
Mannnn, you're the BEST guy. I've been looking for a video JUST on the set-up for low-bar squat and I couldn't find a good one. This is the first one that SHOWS and says WHERE to put the bar...I've been looking for this cuz I find that I sit back LOADS during the squat and with a high-bar position this messes with my back. Thanks a lot. Great video, if you could do another video showing your full squat form as well it would be much appreciated!
@TheSpectre011 Unfortunately, it would be irresponsible for me to do a video on full squat form, as I don't perform the full squat. I only train for a powerlifting squat, as I compete in powerlifting, and see minimal value in training the full squat for that capacity. Honestly, if you are using a low bar set-up, you shouldn't be attempting a full squat, as high bar tends to be much more beneficial for that movement. Low bar is much better for a powerlifting legal squat.
Thanks a lot for this video. I had a ton of trouble finding the position and this video did the trick. However, this position really hurts my upper back and shoulders (I used to use high bar). I guess I'll have to deload until my flexibility and musculature adapts.
@arynzerr Not too sure about rounding upperback. I have a forward lean, but I don't consciously try to round my upperback. Perfectly staight is DEFINITELY not the right stance for a low bar squat, a lean is necessary.
@arynzerr Definitely not. If you are performing a good morning, your hips are shooting up faster than your upper body. You simply have a forward lean, not a vertical torso. Just watch powerlifting videos from the side, you will see what I mean.
oh i see, thanks, yes I'm suppose to be doing low bar squats for stronglifts,it feels quite awkward, maybe lack of flexibility, but then I used thumb-less grip and it eased the stress on the hands,I also feel like i can lift more weight than the Olympic squat position.
I wanted to ask what other benefits this has, are more different muscles used? I know that olympic squat puts more emphasis on the quads, thanks
@RiseofBane I have no idea what this comment is getting at. This is a video on how I set up for low bar squats. There is no claim about it being for everyone or that it will always result in more weight. As for your comment on wrist pressure, make sure you pull the bar down into your back. Don't let your hands hold the weight, it should be on your back.
@Emevas it is on my back, right below top of shoulder blade. I actually found out my grip was kind of narrow, making the bar pushed to trap after couple reps of 225+pds, and I hate to hold it wide because when I put the barbell to the rack, I tend to hurt my finger cuz it hits the pole... For my wrist to feel pressure free, I have to bend my torso a lot and problem with that is my body is too much lean forwarded... I usually done high bar squat, just made transit to low for more hamstring dev
@RiseofBane when I said narrow, it's of course wider than shoulder about wide as when you do bench, I also tried wider where your finger wouldn't hit the squat rack, the result was same. And there is claim that you made @shaflke saying " the benefit is u can squat more weight doing this..." , was simply responding to that.
@RiseofBane anyway I felt a lot more comfortable on high bar, and was able to do higher weight. I only made transit to low bar because I felt amazed how it hit my hamstring and my glut a lot more than highbar on the same weight.
@RiseofBane I can't tell if english is not your first language, but I'm having a hell of a time understanding what you're trying to get at, so I'm just going to say good luck in your training, and keep getting stronger.
@shaf1ke I see no way you could perform a full squat using the low bar position. It is designed for hitting a depth of powerlifting legal (hip joint below knee joint), not a full/olympic squat. That said, unless your goal is olympic lifting, I see no reason to squat that deep.
Hi, I am doing the stronglifts 5x5 program, I'm in my 12th week, squatting 90kg, I use to use the high bar position( i didnt know anything about these positions) and when I squat deep(lower hamstrings touching upper calves), I use to get very bad back pains, this was 1-2 weeks ago, my friend noticed that my lower back use to arch when going deep, I stopped going deep and squatted parallel, hip joint just below knee joint, this helped soo much, no back pains at all and It increased my squat. I w
@LRMMcDonnell Play around with hand spacing and pull the bar down into your back. Your hands should not be holding the weight at all, your back is supporting it, and if your wrists are being "ruined", it means something in your set-up needs work.
@emevas haha thanks bro, ive been tryin it out a few times and it kinda hurts my back a lil but im sure ill get the hang of it in due time. keep up the good work
@emevas bro, i want to do this but i feel that the bar is gonna just roll down.. and how are we supposed to do this with super heavy weight?? can you show please
@DeadbeatXT If the bar rolls down your back and hits the inside of your elbows, you should surrender your driver's lisence, as it sounds like you lost basic motor function. Your back is supporting the bar, as is your forward lean, and your hands pullling the bar into your back. Don't just watch the video folks, actually TRY the movement.
@icegoguma The bar shouldn't roll down. You should be pulling the bar down into your back to help recruit the lats. If the bar is rolling, it isn't set up right. I don't quite see why you need this shown though, just go to the gym and try.
How are you able to hold the bar so low? When I do a low bar squat I can set the bar in a ridge formed by my posterior delts and my scapulae (about 2:47 in your video) without it going anywhere and without taking to much weight into my wrists. It looks like you're holding the bar damn near down to your arm pits. Whenever I try to get the bar that low, even with a forward lean the bar winds up sliding down my back or I end up holding an uncomfortable amount of weight in my wrists. Any advice?
@PetetheFeared Make sure you literally pull the bar down into your back. You also want to shrug and pinch your shoulders back to help form that arch. I recently swtiched to a thumbless grip, and this has helped eliminate wrist strain as well.
Always have preferred the feeling of low bar better (being 6'3 and all legs), but LB gives me unbearable wrist/hand pain. But I'm gonna have to switch over from ATG soon, been developing some bad compartment syndrome in my shins. Some people think high bar squats give better carry-over/progress than LB. I'm guessing you think this is BS?
@Emevas I mean in the whole HB/LB debate (which is stupid, i know), you have guys that will say HB "builds" functional strength more efficiently (carry over to everything, basically), and LB is more of a "display" of strength. Particularly an article by Glenn Pendlay and his PL/Oly experience. But I gave up on that crap a long time ago and just did what was most comfortable, which is HB for me.
@severedsurvivaI I don't believe in functional strength. All strength is functional, it's simply a question of what function you are training for. I train for powerlifting, and the low bar squat is VERY functional for that. High bar squat is more functional for olympic lifting. Either way, you're putting heavy shit on your back and moving it up and down. Do both really, different training cycles, different movements.
@Emevas I mostly agree, but there are some lifters that get better results on their PL competition squat from training ATG olympic than just low bar. As you said, it is probably a good idea to do both styles. This is a topic discussed by Rippetoe and many others that is interesting but has no solid conclusion. It is an endless debate because each lifter has their own unique background, with different experiences and preferences. The thing that we all agree on in the end is to shut up and squat!
@severedsurvivaI The powerlifters that get better results from ATG olympic squats are definitely the exception, not the rule. I know of some that use it to HELP their squat, but none that train with an Olympic squat their entire cycle and then squat low bar at comps.
Basically, look at what the most successful coaches have done, and follow it. Rippetoe has coached way less successful powerlifters than Louie Simmons, Dave Tate, Sheiko, etc, so if you want powerlifting, go with them.
this is one of the best vids I've seen in describing low/high. Thanks!
lenell86 3 days ago
Excellent video my friend.
dlcLFC5 1 week ago
thank you
rusz1993 1 week ago
Brilliant instructional man, really cleared up a few queries for me. Even Squat Master Rippletoe himself I don't think quite got across how easy and important each section is before you de-rack the weight. Bookmarked and favourited for Monday morning before I try to squat properly.
MrJM0B 1 week ago
@MrJM0B Glad I could help man.
Emevas 1 week ago
Thanks! :)
thakilla943 2 weeks ago
Thanks for the demonstration....
Jaxxxx251 3 weeks ago
Mannnn, you're the BEST guy. I've been looking for a video JUST on the set-up for low-bar squat and I couldn't find a good one. This is the first one that SHOWS and says WHERE to put the bar...I've been looking for this cuz I find that I sit back LOADS during the squat and with a high-bar position this messes with my back. Thanks a lot. Great video, if you could do another video showing your full squat form as well it would be much appreciated!
TheSpectre011 3 weeks ago
@TheSpectre011 Unfortunately, it would be irresponsible for me to do a video on full squat form, as I don't perform the full squat. I only train for a powerlifting squat, as I compete in powerlifting, and see minimal value in training the full squat for that capacity. Honestly, if you are using a low bar set-up, you shouldn't be attempting a full squat, as high bar tends to be much more beneficial for that movement. Low bar is much better for a powerlifting legal squat.
Emevas 3 weeks ago
question is there seems to be always wrist pressure involved when going heavy. I don't know if I am doing somethng wrong..
RiseofBane 1 month ago
Thanks a lot for this video. I had a ton of trouble finding the position and this video did the trick. However, this position really hurts my upper back and shoulders (I used to use high bar). I guess I'll have to deload until my flexibility and musculature adapts.
Kupo033 1 month ago
nice instructions mate.
so there is no problem in rounding your upperback while squatting?
i know it's legit and wanted in deadlifting, but don't know about squats.
if i would hold my back perfectly straight i'd have to hold the weight with my wrists i guess.
maybe i should just try it myself to see how it works...
arynzerr 1 month ago
@arynzerr Not too sure about rounding upperback. I have a forward lean, but I don't consciously try to round my upperback. Perfectly staight is DEFINITELY not the right stance for a low bar squat, a lean is necessary.
Emevas 1 month ago
@Emevas
ok so it's some kind of mixture between a straight higbar squat and a good morning?
arynzerr 1 month ago
@arynzerr Definitely not. If you are performing a good morning, your hips are shooting up faster than your upper body. You simply have a forward lean, not a vertical torso. Just watch powerlifting videos from the side, you will see what I mean.
Emevas 1 month ago
oh i see, thanks, yes I'm suppose to be doing low bar squats for stronglifts,it feels quite awkward, maybe lack of flexibility, but then I used thumb-less grip and it eased the stress on the hands,I also feel like i can lift more weight than the Olympic squat position.
I wanted to ask what other benefits this has, are more different muscles used? I know that olympic squat puts more emphasis on the quads, thanks
shaf1ke 1 month ago
@shaf1ke You said it best: the benefit is that you can squat more weight using this.
Emevas 1 month ago
@Emevas not for everyone, some can do more on high bar. Imo it's a myth.
RiseofBane 1 month ago
@RiseofBane I have no idea what this comment is getting at. This is a video on how I set up for low bar squats. There is no claim about it being for everyone or that it will always result in more weight. As for your comment on wrist pressure, make sure you pull the bar down into your back. Don't let your hands hold the weight, it should be on your back.
Emevas 1 month ago
@Emevas it is on my back, right below top of shoulder blade. I actually found out my grip was kind of narrow, making the bar pushed to trap after couple reps of 225+pds, and I hate to hold it wide because when I put the barbell to the rack, I tend to hurt my finger cuz it hits the pole... For my wrist to feel pressure free, I have to bend my torso a lot and problem with that is my body is too much lean forwarded... I usually done high bar squat, just made transit to low for more hamstring dev
RiseofBane 1 month ago
@RiseofBane when I said narrow, it's of course wider than shoulder about wide as when you do bench, I also tried wider where your finger wouldn't hit the squat rack, the result was same. And there is claim that you made @shaflke saying " the benefit is u can squat more weight doing this..." , was simply responding to that.
RiseofBane 1 month ago
@RiseofBane anyway I felt a lot more comfortable on high bar, and was able to do higher weight. I only made transit to low bar because I felt amazed how it hit my hamstring and my glut a lot more than highbar on the same weight.
RiseofBane 1 month ago
@RiseofBane I can't tell if english is not your first language, but I'm having a hell of a time understanding what you're trying to get at, so I'm just going to say good luck in your training, and keep getting stronger.
Emevas 1 month ago
I wanted to ask could you go deep, ass to grass using the low bar position on squat? I feel like my range of motion is low
shaf1ke 2 months ago
@shaf1ke I see no way you could perform a full squat using the low bar position. It is designed for hitting a depth of powerlifting legal (hip joint below knee joint), not a full/olympic squat. That said, unless your goal is olympic lifting, I see no reason to squat that deep.
Emevas 2 months ago
Hi, I am doing the stronglifts 5x5 program, I'm in my 12th week, squatting 90kg, I use to use the high bar position( i didnt know anything about these positions) and when I squat deep(lower hamstrings touching upper calves), I use to get very bad back pains, this was 1-2 weeks ago, my friend noticed that my lower back use to arch when going deep, I stopped going deep and squatted parallel, hip joint just below knee joint, this helped soo much, no back pains at all and It increased my squat. I w
shaf1ke 2 months ago
very informative, i've been squatting high bar and i want to switch to low but it felt really strange, definitely going to try this out tomorrow
jesseonly 2 months ago
Thanks for this man. I've been doing high bar squats for 3 months without realising it, and the routine im doing (SL5x5) requires low be squats. FML
ArenaSayWhat 2 months ago
this ruins my wrists! anything i can do to solve that?
LRMMcDonnell 2 months ago
@LRMMcDonnell Play around with hand spacing and pull the bar down into your back. Your hands should not be holding the weight at all, your back is supporting it, and if your wrists are being "ruined", it means something in your set-up needs work.
Emevas 2 months ago
@emevas haha thanks bro, ive been tryin it out a few times and it kinda hurts my back a lil but im sure ill get the hang of it in due time. keep up the good work
icegoguma 2 months ago
Fucking great video. I didn't even know I was doing highbar this whole time.
Logifal 2 months ago
thank you for a real helpful video!
413x4nd3r2k6 2 months ago
nice vid
yeebeascurvydawg 3 months ago
@emevas bro, i want to do this but i feel that the bar is gonna just roll down.. and how are we supposed to do this with super heavy weight?? can you show please
icegoguma 3 months ago
@icegoguma i agree. What's stopping the bar from rolling down and hitting the inside of your elbows? Seems like the only support is the arms.
DeadbeatXT 2 months ago
@DeadbeatXT If the bar rolls down your back and hits the inside of your elbows, you should surrender your driver's lisence, as it sounds like you lost basic motor function. Your back is supporting the bar, as is your forward lean, and your hands pullling the bar into your back. Don't just watch the video folks, actually TRY the movement.
Emevas 2 months ago
@icegoguma The bar shouldn't roll down. You should be pulling the bar down into your back to help recruit the lats. If the bar is rolling, it isn't set up right. I don't quite see why you need this shown though, just go to the gym and try.
Emevas 2 months ago
mate cheers for this, no wonder i had minor back pains while sqautting up.
RompYa 6 months ago
i started doing low-bar thanks to this vid, i can vouch low-bar KICKS ASS over high-bar
humpa 6 months ago
That was fucking great, exactly what I have been looking for. Nice work my friend.
Abusivemelon 6 months ago
How are you able to hold the bar so low? When I do a low bar squat I can set the bar in a ridge formed by my posterior delts and my scapulae (about 2:47 in your video) without it going anywhere and without taking to much weight into my wrists. It looks like you're holding the bar damn near down to your arm pits. Whenever I try to get the bar that low, even with a forward lean the bar winds up sliding down my back or I end up holding an uncomfortable amount of weight in my wrists. Any advice?
PetetheFeared 7 months ago
Comment removed
PetetheFeared 7 months ago
@PetetheFeared Make sure you literally pull the bar down into your back. You also want to shrug and pinch your shoulders back to help form that arch. I recently swtiched to a thumbless grip, and this has helped eliminate wrist strain as well.
Emevas 7 months ago
Comment removed
PetetheFeared 7 months ago
Comment removed
PetetheFeared 7 months ago
Always have preferred the feeling of low bar better (being 6'3 and all legs), but LB gives me unbearable wrist/hand pain. But I'm gonna have to switch over from ATG soon, been developing some bad compartment syndrome in my shins. Some people think high bar squats give better carry-over/progress than LB. I'm guessing you think this is BS?
severedsurvivaI 8 months ago
@severedsurvivaI Carry over to what?
I would just play around with hand spacing for your wrist pain. Find what works for you.
Emevas 8 months ago
@Emevas I mean in the whole HB/LB debate (which is stupid, i know), you have guys that will say HB "builds" functional strength more efficiently (carry over to everything, basically), and LB is more of a "display" of strength. Particularly an article by Glenn Pendlay and his PL/Oly experience. But I gave up on that crap a long time ago and just did what was most comfortable, which is HB for me.
severedsurvivaI 8 months ago
@severedsurvivaI I don't believe in functional strength. All strength is functional, it's simply a question of what function you are training for. I train for powerlifting, and the low bar squat is VERY functional for that. High bar squat is more functional for olympic lifting. Either way, you're putting heavy shit on your back and moving it up and down. Do both really, different training cycles, different movements.
Emevas 8 months ago
@Emevas I mostly agree, but there are some lifters that get better results on their PL competition squat from training ATG olympic than just low bar. As you said, it is probably a good idea to do both styles. This is a topic discussed by Rippetoe and many others that is interesting but has no solid conclusion. It is an endless debate because each lifter has their own unique background, with different experiences and preferences. The thing that we all agree on in the end is to shut up and squat!
severedsurvivaI 8 months ago
@severedsurvivaI The powerlifters that get better results from ATG olympic squats are definitely the exception, not the rule. I know of some that use it to HELP their squat, but none that train with an Olympic squat their entire cycle and then squat low bar at comps.
Basically, look at what the most successful coaches have done, and follow it. Rippetoe has coached way less successful powerlifters than Louie Simmons, Dave Tate, Sheiko, etc, so if you want powerlifting, go with them.
Emevas 8 months ago