It doesn’t matter how hard you push. Your email address will not be published. The biggest problem is that you can squat like this - people are still going up and down, assuming that they are squatting how you’re meant to squat – you will be able to progressively add weight, with the symptoms and injuries taking time to develop. The reduced depth and range of motion increases your chance of being able to stand up and complete the squat as the distance the bar is travelling is significantly less than the high bar squat. and eventually found out that a low bar/medium stance allows me to squat in the best form and handle the most weight. Then you’ve got those who squat with their feet close together, others are verging on a sumo stance! If you’re 30+ and haven’t really done much outside of school sports, you don’t have a solid foundation to be loading up 80%+ of your perceived max back squat for sets and reps… especially if your 1RM back squat was something you grinded out 3 years ago and never have since... Do the work that the kids are forced to, build a foundation and you will get much better results in the long run. When people learn how to squat a lot of things get overlooked. In my experience, most decide that squats are bad and/or tell people to avoid the technique/squat style/foot position/etc. Don’t judge): The typical gym wisdom that close stance squats are more quad-dominant may be wrong. High bar close stance squats – up to 500×5. The best squat style for developing bigger quads is the upright close stance high bar squat in weightlifting shoes. Most people are a little dominant to one side of their body and it’s generally from years of using that side a bit more than the other. In order to submit a comment to this post, please write this code along with your comment: 38920e4732c3c03c73effce7785b67c8, The End. but that 1 person who does has a ton of potential: Build up volume with lighter weights and good technique to prepare your muscles, joints and ligaments for heavier stresses in future. One of the main differences between the low-bar and high-bar squat is bar placement on the back. I bought a good quality Sissy Squat Bench to do Sissy Squats. 145x5. Required fields are marked *. As squats are a bilateral movement, they require your body to have a certain level of symmetry. Escamilla’s (2001) study on powerlifters compared three different stances (narrow, medium, and wide stance) […] Why the high bar squat? The few inches of difference between the two styles can significantly affect the geometry of your squat. This alignment keeps the pressure on the quadriceps. Hey guys, I've been squatting seriously for over a year now and can move some pretty decent weight. High-bar squats are so named for the simple reason that you place the bar high on your traps, which helps to keep you from leaning forward and so forces the powerful muscles in your hips and legs to provide the power. Close-stance squatting can be difficult to do properly for those without much experience training it. No matter what stage you’re at, always remember your own training background - too many people try to do programs that are written for/by people in their twenties who’ve been lifting since they were 5 years old. High bar Close stance squats – 6.10.2014. Low bar squats often lend themselves to a wider stance and more forward facing feet, where as a high bar usually favours a narrower stance with toes more pointed outwards, but this is more of a guideline, and it’s up to you to find out where is the best foot position for you. Both are excellent choices. That could be a paused high bar squat (as demoed above), front squat, close stance leg press, or another quad-dominant squat variation). I probably won't do a powerlifting meet again, but if I ever do, I'll switch back to low bar squats … I make an effort to keep my lats tight. This squat requires you to keep your torso as upright as possible in order to keep the barbell in line with your mid foot - your knees MUST travel forwards as you go to full depth to ensure your hips are loaded correctly. Don't get me wrong, I like the close stance, Olympic-style squat. Pause Leg Press, 3-8 reps It’s damaging to the knees. If you have never done close-stance squatting, experiment with different foot angles as individual body mechanics and mobility can make certain positions difficult. Both are excellent choices. Lately many raw powerlifters are having tremendous success squatting far deeper than parallel. 3. When you do this, all the weight goes to the knees and lower back; the amount of stress on depends on how severe the lean and forward knee travel. 3 – High-Bar Squat. Don’t waste your money. With the high bar squat, the … A high bar position (where the bar rests high on the upper traps) facilitates a more vertical torso, since the body doesn't have to accommodate for the bar being too far behind the center of gravity by leaning forward at the waist. The best squat style for developing bigger quads is the upright close stance high bar squat in weightlifting shoes. Here's the thing – the guys that it works for, it works because it's the right squat for them! Kept everything after the squats light and really just tried to get a good pump. The close stance is the best for quads because it reduces the involvement of the inner thigh muscles (e.g., adductors). Close-stance squats tend to put more emphasis on the quads. Some people will swear the feet should be completely straight forward, others will say that pointing the toes to 10 o’clock and 2 o’clock is ideal, others somewhere in between. x. As long as you're mobile en… Flexibility is more of an issue with the high bar squat, as the low bar doesn’t require much range of motion, but it’s still useful to be aware of the restrictions: If you are whole heartedly intent on simply pushing towards your maximum possible weight then choosing the low bar squat and not actively working on your flexibility may be more suited to you, and that’s fine. For Squat : High Bar Squats, 5-10 reps. Front Squats, 3-15 reps. The narrow stance high bar squat is a variation of the high bar squat used to focus on building bigger and stronger quads.. As a member of the squat “family”, the narrow stance high bar squat is an excellent and complete leg builder you can add to your leg workout.. -          Tell everyone squats are bad for your knees/hips/back and avoid them, -          Find out where you went wrong and start retraining your squat technique. Some people take longer than others to make a noticeable change - but it will happen! Kept everything after the squats light and really just tried to get a good pump. Your stance may change over time a little, especially if you’re actively working on your squat flexibility, but don’t try and chase a position that causes you pain, discomfort or weakness. This website is best experienced in portrait mode, please rotate your device to continue. Stance looks narrow and toes too forward. Close. You can do a Google search and find umpteen drills for each of the restrictions I mentioned above, it’s very easy to get overwhelmed by the amount of information out there so I highly recommend picking one system (because there’s many conflicting ideas, and more than one way to skin a cat) and sticking to it. The study is titled A Three-Dimensional Biomechanical Analysis of the Squat During Varying Stance Widths by Escamilla et al. Close Stance. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. The high-bar squat is commonly used in weightlifting, as this squat style allows an athlete to train in similar torso, hip, knee, and ankle angles similar to competition movements,” states Quillman. Any flaws in their technique will limit their maximum potential. Close stance Squats develop outer sweep, as do close stance Leg Press and Hack Squats. We also go through squat technique in our online educational series. If you’re time conscious and want to cover your whole body mobility in one  place then definitely check out. However, rep schemes of 25-50 reps can also help build muscle. In simple terms, the low bar robs the quads and gives to the posterior chain. A low-bar squat is when the bar is placed below the upper traps and on top of the rear delts. 1. If you’re really unsure about how to check your squat then, again, paying for a session with a good coach would be a really good idea. It can take a year, or even two, before back and knee pain become a big issue, but by that time the “bad technique” has been used so many times it’s become ingrained – that’s just how you squat. Raw Guys Squat High Bar, Closer Stance almost exclusively from what I have seen. Leave a comment on our, If you feel you need help with the flexibility or imbalances side of your squat definitely check out, 81026707_595778717657697_8394496644975951872_n.jpg, 81961677_454554888781064_9201875098473070592_n.jpg. How you build your squat numbers up is incredibly important. Your hands are pretty close to your shoulders which is good, but your elbows should be more in line with your torso, and lats. This increases the stress on the quadriceps even further. No it has to do with a lack of flexibility. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. I squat low bar with a medium stance and pull conventional and sumo but recently made the change to pull sumo in competition. 415x5x2 sets (add 2 chains per side, 60#) My low back/SI joints were so painful I had to lay down for about 15 min before they relaxed. Bar path was already mentioned. High bar close stance squats – up to 500×5. 2. 1. 325x5. Wide-stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar to the original position. Some of the best squatters in the world use a high bar, close-stance squat. The Hybrid No-No! But who’s right?! Posted on June 11, 2014 by oneidstrength. The squats in "squat 1" and "squat 2" don't look like they count. Your email address will not be published. The closer i bring my legs, the more i have to lean (my torso) forward to avoid rounding my back and losing balance. GHR – 4×10. How ever my knowledge of power lifting equipment is almost non existent so maybe one of the guys who lift equipped can chime in with a more informed opinion. Last week, as per Candito's plan, I did pause squats. To help counteract the vast amount of bias and subjective information out there, I want to give you as many of the pieces of the puzzle as possible so you’re able to find the technique that works best for you. Maintain that specific strength by using a 3x3 once per week or something. I switched from low to high because of a shoulder injury that would be exacerbated by the position in low bar. Generally I’d stay the starting point is (without a barbell/weight) experiment with what foot width and toe angle until you feel you can get the lowest with no uncomfortable pressure in your knees, your heels stay down, your lower back can stay nice and flat, and your chest is as upright as possible. If your abduction isn’t that great, moving your stance in a smidge, putting on some weightlifting shoes and squatting high bar is your next best option. High Bar Close Stance squats – 6.3.2014. I had a heavy lower body squat today, and experienced some really intense pain when squatting anything heavier than 29 kg. Sissy squats place too much stress on the knee joint. What do you think about Sissy Squats using a Sissy Squat Bench (which keeps the tibia vertical)? The high bar squat calls for an upright posture. You'll be using your lower back and hips less and your quads more. The high-bar back squat is typically one of the first barbell exercises young athletes are taught today. By perfecting technique an athlete has the potential to lift bigger weights with less risk for injury. 185lbs high bar squat form check. Test your single leg balance regularly and try experimenting with your left and right sides, with single leg deadlifts or single arm presses. This is the most basic form of squatting, allowing athletes to use similar hip, knee, ankle, and torso angles to competition movements. A high-bar position is commonly used and for most people, you will not move back as much as in the low-bar, wide-stance squat. You need to shove your knees out so they track over your toes. And for the record, high bar does not mean you can't squat wide stance sitting back. The blood volume of higher reps will increase the pump (always a good thing). The different mix of muscle fiber types in your legs. Archived. facko . 22. Notice: It seems you have Javascript disabled in your Browser. I tried GHR's and couldn't even do those. For full squat tutorial, see our Extended Video Library or written guides on this movement. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. I am really excited to see if my plan works! Alternative #3: Close Stance High Bar Squat. I figured I would try to rep out 500 and was really surprised. High bar squatting versus low bar squatting is a frequent point of contention. I have been doing high bar, close stance squats for quite a while and was wonder if wide stance squats to a box will help me strengthen my hips and glutes? A cue often used for low-bar squat placement … Peterson Step Ups – 4×10. I always liked a lower bar placement with a closer stance (~ shoulder width, or so). Failing that, buying a personalised program or getting. I know it's not possible for everyone, but having a coach that knows you and your own personal capabilities and limitations is really the best way to make progress. Most people on the internet recommend a shoulder width stance for high bar squats, but I've always done it with a narrower stance, about hip width. SL Leg Extensions – 4x15ea 3b. For example, being right handed can make you feel like your right arm is stronger, but realistically you don’t get that much strength adaptation from writing or stirring a cup of tea, there’s just a much stronger neural link to that arm – you’re well practiced and confident in what it can do, making your body more likely to default to that side when it struggles. they used, even though it might be perfectly suited to others. Starting up my deadlift cycle for the meet in august next week. But don’t totally quit the high-bar squats. Why are modern bodybuilders so much bigger than Arnold. You can also subscribe without commenting. Therefore, the answer to the wide or narrow question is, it depends. That said, the majority of powerlifters would be far stronger if … For example, some claim that squatting with your feet forwards helps you generate more toque and strength in your hips, but the reality for those not able to achieve this position is the knees end up being twisted instead. I squat high bar with a medium width stance, and for assistance I typically do leg curls to build antagonist muscles (hammies) and heavy sled pushes to build explosiveness, and I also find they help me get better depth. Same with the legs, it is common for footballers to have better balance in the leg that stays on the ground rather than the one that they kick with. Work on your ankle flexibility and keep it decent, but if you’re squatting happily without pain and feel that your positions are ok and your stance is symmetrical they want then I wouldn’t obsess about it. The narrow stance high bar squat is a variation of the high bar squat used to focus on building bigger and stronger quads.. As a member of the squat “family”, the narrow stance high bar squat is an excellent and complete leg builder you can add to your leg workout.. The next step is to get the bar into the correct position on your back. So I tried various different squat techniques: Low bar, high bar, wide stance, medium stance, narrow stance etc. Furthermore, the front squat places more stress on the knees which can be an issue if you increase your workload. Bulgarian SS – bwx10eachx5sets (no rest) 4a. December 14, 2015, 5:25pm #2. 2. Brace hard and keep a big chest. If you have any uncertainty, pay for advice from an established Coach - not just a lifter that you know or friend. So basically i can do low bar with narrow or wide stance but high bar with only wide stance. By pulling your shoulde… Actually, regardless of how you move the most weight, this would be my recommended training lift for you if you have short femurs and a long torso. The squeezing and flexing of the muscle can be very important or very detrimental to your squat, so let's look at muscle contraction in both. Your current level of flexibility is just where it is because of past habits, change your habits and you’ll change your flexibility, just like your diet causes you to lose or gain weight. A high-bar position is commonly used and for most people, you will not move back as much as in the low-bar, wide-stance squat. Fumbling around with programs and learning off your own mistakes is fine, you will still make progress, but if you really REALLY want to be great and improve in the most efficient way possible, find someone to coach you and do exactly as they say - no matter how much your ego wants to do more. Learn how to do this exercise: High Bar Close Stance Squats. High bar will work more quad while low bar will work more hip. But if you train on your own or don’t have a coach, how are you to know it’s wrong? This article ends with a piece of advice that should sound familiar to consistent readers: this is a detail that’s probably not worth getting too hung up about. Make sure your squat feels comfortable to you before partaking in ANY strength program. Substitutions Quad-dominant barbell squat variations (front squat, safety bar squat, etc. right?! Why the high bar squat? High-bar squats are so named for the simple reason that you place the bar high on your traps, which helps to keep you from leaning forward and so forces the powerful muscles in your hips and legs to provide the power. If however you're a weightlifter, CrossFitter, or part of the general population who wants to be strong, fit, move well, feel good, run, jump and do other things that require decent body movement then these restrictions MUST be worked on otherwise you’re an injury waiting to happen. Didn’t really have a plan today, but one of my men’s bball players wanted to see some 500lb squats… I couldn’t disappoint. For some reason, people on here always associate high bar with close stance olympic style squatting. Say they are right footed (as in kick the ball generally with their right foot) their body will have more confidence in the stability of their left leg, resulting in a lean towards their left hip, or a strong push from their left leg as they squat. Posted by u/[deleted] 6 years ago. I still squat low bar style (wide stance, sit back, knees out), just with a higher bar placement. Pretty good day today. A high-bar position is commonly used and for most people, you will not move back as much as in the low-bar, wide-stance squat. If something feels a lot easier on one side compared to the other, practice the side you struggle with a little more often - this is the premise of both. It didn’t even give me a good quad workout but aggravated my knees a bit. You can still do standard Squats and develop your quads though, just mix things up. I had no idea how twisted I was until I had to go through the pain of the consequences. Limited ankle flexibility could mean your knees won’t be able to travel forward in your high bar squat, which will put tremendous strain on your lower back. Website by Element Seven. You can squat any way you want. With the high bar squat, the barbell is placed just below the C-7 vertebrae. This version forces the quads to perform a lot of work and allows you to lift heavy weights. You only squat down until your hip crease dips slightly below your knee if you view from the side; that is the Powerlifting competition standard so any lower would be unnecessary. However, we can state, quite confidently, that the common wisdom (close stance squats are way more knee-dominant, and wide stance squats are way more hip-dominant) is probably wrong. My quads are definitely getting stronger! wooden heel of the weightlifting shoe helps you squat deeper. It often happens that the two techniques get mixed up: someone squats using the low bar squat depth, with the high bar position and the forward knee travel. I think this might have to do with torso and leg length. Archived [Question] High bar squat and stance width. Where does the problem come in? I think it's a great looking squat, and I know a lot of very strong men who squat that way. It's a lot like how double ply powerlifters squat (double ply makes it difficult to use a low bar). I have more of a middle bar squat now, but stay more upright. Posted on June 3, 2014 by oneidstrength. Explore Skimble's fitness and personal training ideas online. However, a full squat requires a narrower stance. You move up and down like a piston, and the strict upright stance carries over to racking cleans and recovering from the deep position. 3 – High Bar or Low Bar? This alignment keeps the pressure on the quadriceps. Subscribe. Of course, the front squat will develop your quadriceps too, but it’s not as optimal as the back squat. The high bar back squat (unlike the low bar) already targets the quads and glutes to a very high degree. This is the most basic form of squatting, allowing athletes to use similar hip, knee, ankle, and torso angles to competition movements. Or have any advice for those just starting out? Imbalances can either be seen all the time, even when you’re stood still or walking normally, and you’ll be able to see clearly what needs stretched/worked on, or they can be only become apparent when you are moving under load, for instance as you squat you lean into one hip more than the other, you twist on the way down/ up, or one knee caves in more than the other. I prefer high bar squats, but those will definetely hit the quads. Felt a bit fatigued, but got a lot of solid work in. Close-stance squats tend to put more emphasis on the quads. u/Drop16. Said another way, stance width probably plays a bigger role in technique and trajectory for most people than bar placement. 235x5. This will put the lower back under a lot of strain and usually make your shoulders or neck hate you when you do bigger sets. The high bar squat calls for an upright posture. My stance is slightly wider than shoulder width, with my toes pointed slightly outward. If you have long legs and a long back, choose a close to medium stance. Posted by. A lot of the emphasis on hips versus quads comes from the centre of gravity and force through the foot. If you have a long torso, choose a medium stance (the longer the torso, the closer the stance). Leg Press – 6×20 (60s rest) 3. Though I’d like to add this is advice for a general population, specialising in a sport such as competitive weightlifting will give you more wiggle room for valgus knees. Limited upper back mobility can result in your chest being forced to drop more than it should as you’ll struggle to hold the barbell on your back. 415x5. Weightlifting shoes allow you to stay even more upright. The squeezing and flexing of the muscle can be very important or very detrimental to your squat, so let’s look at muscle contraction in both. I’m going to try the Quad Squat (heels elevated around 3 inches) because I can’t get quad stimulation even in weightlifting shoes. This version forces the quads to perform a lot of work and allows you to lift heavy weights. Alot of people dont develop their inner quad or inner thigh properly either, so try wide stance Leg workouts too. Narrow stance squats target primarily the quadriceps, glutes, and adductors. Notify me of followup comments via e-mail. I squat with my feet at the edge of the rack most times and sit back the same way I would with a low bar position. Thanks Will. Conversely, the classic low bar squat forces you to bend over more and makes the posterior chain muscles (hamstrings and glutes) even more involved in the squat. Wide squats have been shown to produce greater abduction and adduction, with greater internal and external rotation of the femur during the lift than narrow squats. (2001). In a bodybuilding squat, the contraction of the muscle is a very good thing. GO. Not much to report. HBCS Squats – up to 445x5x5sets (20 minutes) 2. The reality is there’s no single foot placement that suits everyone. Skip to content. The problem is the consequences of bad squat technique or major flexibility restrictions can sometimes take a long time to develop.