High bar vs. Low bar
What does this mean?
We are referring to bar placement here.
When you perform a squat, bar placement can play a role in centre of gravity. This can change how the squat feels for you and where you may dominantly hinge from (knees or hips).
As seen above, the bar is placed “high” on your back for high bar and “low” on your back for low bar.
With high bar, the bar is placed closer to your centre. Because of this, you are able to keep your back upright when squatting down. When I do high bar squats I personally feel I can get lower into my squat and feel more quad activation.
With low bar, you are forced to hinge more at the hip to counteract the centre of gravity of the bar. Usually powerlifters use this stance because there is more emphasis on larger muscle groups and therefore you can generate more power.
So how do you know which variation is meant for you?
You can find practitioners out there who know how to assess your anatomy to find the best variation. If you don’t have the resources to find someone to assess you, just simply try different variations to see what feels best for you!
Justine Nagra, BSc Kin
P.S. I’m getting my squat assessed this week by FitNation. Stay tuned on my Instagram to see the results!