Bar position for squats - Ausbb

Ben · 03-03-2010, 07:28 PM

High bar - Across top of shoulders
Low Bar - Sitting behind shoulder blade ala Mark Rippetoe
Mid Bar - Somewhere in between

I use the high bar position with the bar sitting on top of my first vertebrae, find the others uncomfortable.

TGM · 03-03-2010, 08:18 PM

You don't support the bar with your hands at all in the low bar position, especially if you're following Rippetoe's form.

Dancelot · 03-03-2010, 09:13 PM

I started squatting high bar with no instruction. It came natural to me.

Tried low bar last year following Rippetoe's guide but I didn't like it.

hyjak · 03-03-2010, 09:42 PM

Quote:

Originally Posted by Dancelot

I started squatting high bar with no instruction. It came natural to me.

same here.

Jman_898 · 03-03-2010, 10:27 PM

i honestly hope u dont sit the bar on your first vertebre lol... i think u mean u sit it across the top of your traps? ( well moreso mid traps considering where they insert) i think that u sit the bar around the 3rd or 4th vertebre. sorry just clarifying

Ben · 03-03-2010, 11:02 PM

Quote:

Originally Posted by Jman_898

i honestly hope u dont sit the bar on your first vertebre lol... i think u mean u sit it across the top of your traps? ( well moreso mid traps considering where they insert) i think that u sit the bar around the 3rd or 4th vertebre. sorry just clarifying

You're right - the bar does sit across my traps.

However, I notice that the bone between the base of my neck and top of my back is tender to touch after squats. I assumed this was the top vertebrae?

Fadi · 04-03-2010, 12:38 AM

Looking at the image above, my instinct based purely on the visual aspect here, tells me that by placing the bar high on my trapezius would cause more involvement of my quadriceps muscles. In comparison, by placing the bar in a low-bar position would indicate to me a somewhat more involvement of my gluteal muscles. Now you know why powerlifters prefer the low-bar positioning since the gluteus maximus is the largest and most powerful muscle in the human body.

Which is more natural and more functional and the one I use? The high bar positioning.

Fadi.

hyjak · 04-03-2010, 06:11 AM

Quote:

Originally Posted by Jman_898

i honestly hope u dont sit the bar on your first vertebre lol... i think u mean u sit it across the top of your traps? ( well moreso mid traps considering where they insert) i think that u sit the bar around the 3rd or 4th vertebre. sorry just clarifying

on the traps of course

PowerBuilder · 04-03-2010, 09:22 AM

I go for a high bar squat position, based on what fadi was saying, how it makes sense from a mechanical point of view, as well as it feels more natural.

I've squatted with a low bar approach before. I moved more weight, but i felt my arse was doing far too much work

apiewithhoboliftingaroma · 04-03-2010, 09:38 AM

Quote:

Originally Posted by PowerBuilder

I go for a high bar squat position, based on what fadi was saying, how it makes sense from a mechanical point of view, as well as it feels more natural.

I've squatted with a low bar approach before. I moved more weight, but i felt my arse was doing far too much work

But isn't it meant to?

I use the high bar too, but I keep going back to trying the low bar to see if I can get used to it so I use the glutes more.

View Poll Results: Bar position for squats
High Bar	18	62.07%
Low Bar	5	17.24%
Mid Bar	6	20.69%
Voters: 29. You may not vote on this poll

03-03-2010, 07:28 PM	#1 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Bar position for squats High bar - Across top of shoulders Low Bar - Sitting behind shoulder blade ala Mark Rippetoe Mid Bar - Somewhere in between I use the high bar position with the bar sitting on top of my first vertebrae, find the others uncomfortable. __________________ 137.5/97.5/150 @ 71 Last edited by Ben; 03-03-2010 at 11:00 PM.

03-03-2010, 09:13 PM	#3 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	I started squatting high bar with no instruction. It came natural to me. Tried low bar last year following Rippetoe's guide but I didn't like it. __________________ First you get the powerlifts, then you get the women, then you get the money.

04-03-2010, 12:38 AM	#7 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Looking at the image above, my instinct based purely on the visual aspect here, tells me that by placing the bar high on my trapezius would cause more involvement of my quadriceps muscles. In comparison, by placing the bar in a low-bar position would indicate to me a somewhat more involvement of my gluteal muscles. Now you know why powerlifters prefer the low-bar positioning since the gluteus maximus is the largest and most powerful muscle in the human body. Which is more natural and more functional and the one I use? The high bar positioning. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

04-03-2010, 09:22 AM	#9 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,165	I go for a high bar squat position, based on what fadi was saying, how it makes sense from a mechanical point of view, as well as it feels more natural. I've squatted with a low bar approach before. I moved more weight, but i felt my arse was doing far too much work __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

03-03-2010, 08:18 PM	#2 (permalink)
TGM Super Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 552	You don't support the bar with your hands at all in the low bar position, especially if you're following Rippetoe's form.

03-03-2010, 10:27 PM	#5 (permalink)
Jman_898 Senior Member Join Date: Oct 2009 Location: sydney Gender: Posts: 248	i honestly hope u dont sit the bar on your first vertebre lol... i think u mean u sit it across the top of your traps? ( well moreso mid traps considering where they insert) i think that u sit the bar around the 3rd or 4th vertebre. sorry just clarifying