High Bar Vs. Low Bar Squats
Squats. The existential hole we shove ourselves into, hoping to escape (eventually). As Powerlifters, it is our bread and butter, the opening act to our greatest event- meet day. A common question arises about where to place the bar on one’s back- and how this position changes the movement. There are two main styles of back squatting (some will argue there’s a middle, but that’s pretty nonsensical)- “High Bar” and “Low Bar.” Where you position it, even with the minute difference of a couple of inches, can alter your squat performance & muscle activation. High Bar is a great place for everyone to begin- developing fundamental technique and strength, but Low Bar may be a promising option for those looking to push more weight- and/or compete- (more on that later). There are benefits to both, and it’s not necessarily an “either-or” decision- they can each have their place in a training program. Ensure that your squatting, down to the style itself, is executed with intent and that you’re informed about the differences between the two.
Benefits & Differences of High Bar
First, let’s discuss the mechanics and nature of High Bar squatting.
High Bar is where most people begin their squatting journeys- rightfully so. I recommend that all lifters learn this style first for the reasons outlined below.
With High Bar, the bar is placed on the top of your traps (not your neck- this should not be painful, compressing your spine. This is why we don’t use hip thrust pads for squatting- they force the bar to be in the wrong place). You want to focus on creating a “shelf" by squeezing your shoulder blades together and pinning your elbows underneath. Because of the higher placement, your torso is more upright, and the mechanics of your squat will maintain a more upright/vertical path (to preserve the center of gravity). Let’s look at this from a side view:
Lifter is sitting in deep knee flexion, chest is relatively upright, due to the High Bar position.
With High Bar, you want to focus on letting your knees travel forward rather than “sitting back” as much- to maintain proper bar path.
By nature of your positioning, this squatting style possesses some specific advantages:
Knee Health
High Bar's more knee-dominant squat pattern is highly beneficial to improve knee strength, stability, and resiliency. A 2021* study comparing High Bar and Low Bar stated that "11 of 14 studies showed greater knee flexion with the high-bar squat, resulting in a deeper bottom position,"(1) resulting in increased quad activity. This notion is supported by a separate 2020 study (2) (performed on trained Powerlifters) comparing the two, stating that; "When depth and stance width were matched, the low bar technique was associated with lower erector spinae and quadriceps activity than the high bar technique." Moving the bar up on your back causes you to be more upright, requiring more ankle mobility to reach depth- and therefore- resulting in increased quad activation. The more vertical position allows the knees to travel further over the toes, and adequate strength & capacity are required to support you in training this movement pattern.
A common misconception is that forward knee travel is inherently dangerous because of the “stress” imposed- but instead- this is a benefit. Stress is how the body adapts, becomes more capable, and less prone to discomfort/injury in the future. In the same way that lifting weights is a stress on the entire body, and it recovers & adapts to handle more in the future, the same applies to individual joints and regions. When the knees are exposed to controlled stress levels, progressing over time, they adapt to the loads imposed and then can handle them- (and more) as you advance. This process helps you prepare yourself for movement in daily life, remain healthy as you continue training, and reduce your likelihood of serious injury. Movement can be a solution to pain, and this serves as a perfect example.
That’s not to say that Low Bar can’t provide a similar benefit (there are more factors influencing knee torque than bar position- you can create a very knee-dominant low bar squat), but with the lower bar- it’s easier to “avoid” the knees. Regardless of a lifter’s primary squat variation, it’s essential to include more knee-dominant variations as accessories- for this reason.
2. More Approachable & Applicable
High Bar is a lot easier to learn and teach as a new lifter and generally harder to fuck up, making it a great building block to start from. Some will find the movement awkward, but generally speaking, there’s less barrier to entry than with Low Bar. It’s far harder (not impossible) to lose balance, Good Morning your squat, and fall forward with a High Bar than with Low Bar. Many lifters on Day 1 (especially those with lifting/athletic backgrounds) will find it easier to develop High Bar Technique- and it provides more application to different sports. Because of the greater demands on the upper back, the knees, and the quads, it’s a more “pure” squat, targeting the weaknesses most athletes possess (rather than allowing them to avoid them), increasing the carryover to sport.
High Bar helps separate the knee vs. hip dominant movement patterns (they can deadlift & pull for their posterior-chain strength), and the more vertical position prepares them for more extreme knee-flexion positions. For Olympic Weightlifters, as an example, High Bar fundamentally makes more sense. It mimics the same position as their deep Clean squats, targets the demands of the upper back, and allows them to remain upright, a requirement in either of their main lifts. For these athletes, squatting low bar would make zero sense in their training; it’s all about application & the reasoning behind usage.
3. Teaches proper movement patterns
High Bar helps drill ideal squatting mechanics.
If an athlete hasn’t experienced the challenge of maintaining back tension, training their ankle mobility, or knee tolerance, throwing the Low Bar straight away will likely result in faulty movement, at least down the road. Additionally, these are foundational aspects of lifting technique that are important to understand and be aware of for successful progression in the future. It’s one thing to hear cues and try to apply them, it’s another to have that personal experience firsthand- and choosing movements that inherently cue what you’re trying to deliver allows lifters that opportunity. The foundation, body awareness, and technique you develop within the first 3-6 months of lifting can impact your career for years. It’s not that previous habits are impossible to break, but developing supportive ones, in the beginning, will help you avoid a lot of unnecessary hardship down the road. Starting with High Bar is like “delaying gratification,” setting you up for success in the years of continual strength gains.
4. Increased Upper Back Tension
High Bar's mechanics target the upper back to a greater degree (compared to Low Bar squats). Again, due to the bar position & moment arm, the upper back musculature work harder to support you. It’s more difficult to try and stay upright & maintain positioning out of the hole in a High Bar vs. Low Bar squat. Performing reps with a higher bar position allows you to target this weakness. Many athletes struggle to reinforce tension on the ascent of a squat, and this variation helps build that ability. If you begin with this foundational squat pattern, you’ll have better awareness & ability to maintain positioning- enforcing good squat mechanics as the norm. Even after switching to Low Bar, incorporating it as a secondary variation will help you strengthen this aspect.
5. Less Shoulder Mobility Required
(Low bar is shown here- more shoulder mobility required in this position)
High Bar can be a more approachable squat variation because less mobility in this position is needed. With Low bar, you need more shoulder/thoracic extension to create a proper shelf, whereas for High Bar, the barrier to entry is lower. Very few individuals cannot naturally get into a High Bar position, especially with mobility work done beforehand. Shoulder mobility can and should improve over time, but for those who don’t possess the mechanics on day one, this is another favorable reason to choose High Bar.
Now, let’s compare and contrast the other Bar Position: A Couple Inches Lower.
Benefits & Differences of Low Bar:
For Low Bar Squats, the bar rests on the top of the rear deltoids instead of the traps. The bar should not be excruciatingly lower than it was for High Bar; the difference is relatively slight. Settle the bar on the tops of the shoulders, pull your elbows slightly “up”/”back,” and focus on squeezing them together. Note that the wrists are further stressed in this position- so a thumbless grip may feel more comfortable to some. Play with your grip width and bar placement until it feels “right.”
Why would one choose Low Bar over High Bar?
You Can lift more weight.
Simple as that. You squat Low Bar because your absolute strength in this position will almost always be greater. For lifters who are just more comfortable with High Bar, lack the mobility, etc., this may not be the case, but the vast majority are stronger squatting Low Bar. The 2021* study (in recreationally trained males and females) found that between three different squats, participants "lifted the least load with the safety bar followed by the high-bar and then the low-bar squat." (1)
Why is this?
With Low Bar, the torso is slightly more pitched forward (because the bar is lower) to maintain bar path. Back tension is easier to access- as the shoulders and upper back are more supportive in this position, and you don’t have to fight to stay upright (since you’re not trying to maintain as much of a vertical angle).
The forward torso angle shifts more weight onto the posterior chain. As concluded by the above study, the differences in load potential were "possibly due to the larger hip moments and similar knee moments compared to the other squat conditions." (1)
Side angle:
Note that the athlete is slightly more pitched forward here, though their knees are still over the toe and they are not completely falling forward. It’s more hip dominant, but it’s still a squat.
The degree of change will also depend on a lifter’s squat stance, mechanics, levers, etc., but the more leaned forward position allows the lifter to hinge and load their hamstrings/glutes further. This mechanism maximizes efficiency, helping distribute the load more evenly between the muscle groups so everything works together.
Additionally, since it’s easier to maintain back tension, this becomes less of a weakness for Low bar. You'll face less difficulty preserving technique, increasing success in your lift.
Finally, Low Bar can help a lifter capitalize on their mechanical advantages. For athletes with longer femurs, Low Bar is more conducive (because they can create more of a hinge pattern, reducing the demands on ankle mobility to hit depth). For lifters with weaker quads and upper back- a) address those, but b) Low Bar will be stronger.
Due to these factors, a lifter can often squat 10-15% more weight low bar vs. High Bar. It’s often the squat position of choice for competitive lifters due to this reason. It is a more technical lift and doesn’t provide the same application to body awareness, other sports, etc., as High Bar- so it shouldn’t be introduced without reason. But, for those looking to squat as much as possible, Low Bar will almost always win. After all, that is the goal of our sport- OpenPowerlifting doesn’t specify “bar position” in total: we are looking to lift the highest amount we can. Low Bar will help you accomplish that, making it a superior option for maximal strength and continued progression.
That said, let’s discuss who each squat pattern is best for and how to know which one to adopt.
3. Should you switch? If so, when?
As briefly mentioned above, Low Bar is a viable option for competitive Powerlifters, experienced lifters, and those looking to push maximal strength.
If you:
Have no intention to compete,
Have been lifting for less than 3-6 months,
Are primarily focused on other sports,
Currently lack the shoulder mobility to get into a Low Bar position,
Don’t have a proficient, technical squat yet,
It doesn’t make sense to incorporate Low Bar, at least not until you meet those guidelines.
Low Bar should apply to lifters who have mastered a strong, technical High Bar squat, built up proficiency over time (likely ~4-8 months, depending on background and goals), and are looking to push their strength and step on a platform. Of course, there can be exceptions to this rule- those who feel simply more comfortable with Low Bar may incorporate it earlier, but the majority can find a High Bar squat that feels strong and supportive. Each squat has many degrees of variance with technique, and regardless of where your bar is, create the most optimal position for yourself.
It’s important to prioritize the foundational movements that build your career, set you up for success, and drill technical standards first and work capacity. High Bar helps you build upper back endurance, knee stability, work capacity for the quads & lower body, and proper depth- all of which are essential to a good Squat, regardless of bar position. Developing proficiency here will help you do so when you move that bar down and add more weight- and while this may be the eventual goal- it doesn’t need to be introduced early on to be reached.
Once you’ve determined that Low Bar makes sense for you, it will likely feel somewhat awkward- at first. Play with modifiable factors, start with lighter weight, and focus on making lifts feel and look good.
4. Including High Bar As A Variation
Note that Low Bar should not necessarily look that different from your High Bar. All the patterns, focuses, and technical components mentioned above still apply to Low Bar. Yes, you may have more torso lean and be slightly more hip dominant, but your knees should travel forward: you still want some quad focus, and position out of the hole should be prioritized. After all, they’re both Back Squats, and the same principles connect to each. Attempting to remove your quads from the equation entirely (only sitting back, falling forward out of the hole, hips shooting up) is inefficient and will minimize how much weight you can move.
Additionally, even after switching to Low Bar, incorporating High Bar as a secondary variation is an intelligent choice. Include it via Back-off sets or even on a separate squatting day entirely. If you’re squatting 2x/a week, one of those variations could be a High Bar. It’s an effective way to emphasize quad hypertrophy, reinforce squatting mechanics and upper back tension, and train the knees to a greater degree. It’s a highly beneficial variation to build your Low bar- continuing to support you even years into your career. During off-season blocks, it can become your primary squat variation to help hammer those weaknesses.
High Bar can be used in high and low rep ranges, with pauses and tempos added, heels elevated for extra quad focus (drive the knees forward), 1.5 reps to maintain tension out of the hole, pins to reinforce positioning, etc. There are many ways to program it- and in my opinion- it always has a place in a lifter’s program.
Essentially, High Bar is a foundational squat pattern that can also take on a supportive secondary movement. Low Bar squats should be incorporated- (if and when it makes sense)- for those looking to compete/push weight. Don’t introduce tools too early- and ensure there's a reason to.
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Back Squats: Some love ‘em, some hate ‘em. Many Powerlifters strongly prefer Low Bar to High Bar because it’s generally heavier. Athletes benefit from starting with High Bar as their foundational technique. High Bar possesses less barrier to entry, helps drill quality movement, enforces upper back tension and knee health, and good squatting mechanics. It also applies better to other sports, making it a well-rounded squat variation for many. For lifters with proficiency in their squat, looking to maximize load and potentially cross the finish line into becoming athletes-
Low Bar is a viable option to achieve that goal.
Note that Low Bar isn’t the “easy way out” or “cheating,” it’s still plenty challenging and requires a lot of focus (squatting 300-500 lbs is very taxing), but it’s just less necessary for non-competing, beginner athletes. High Bar helps build a foundation to benefit you years into your career, and even if you’ve switched to lowering that bar, moving it higher provides a supportive variation to build your primary squat. Knowing the difference between the two helps optimize your technique, understand the reasoning behind both, and when to program them. Whichever way you squat, the same principles apply. Focus on developing confidence and strength- the rest will fall into place.
References
Kristiansen E, Larsen S, Haugen ME, Helms E, van den Tillaar R. A Biomechanical Comparison of the Safety-Bar, High-Bar and Low-Bar Squat around the Sticking Region among Recreationally Resistance-Trained Men and Women. Int J Environ Res Public Health. 2021 Aug 6;18(16):8351. doi: 10.3390/ijerph18168351. PMID: 34444101; PMCID: PMC8392107.
van den Tillaar R, Knutli TR, Larsen S. The Effects of Barbell Placement on Kinematics and Muscle Activation Around the Sticking Region in Squats. Front Sports Act Living. 2020 Nov 11;2:604177. doi: 10.3389/fspor.2020.604177. PMID: 33345183; PMCID: PMC7739732.
