It is performed with the bar placed high up on the traps and with the torso in a generally upright position. With the low bar, I couldn’t get my hands in very close at all, so as soon as I switched high bar I did move my hands in. [quote]Chap Manly wrote: Higher reps tend to lead to GH output (great for building muscle and losing fat).If you look at most powerlifters and strength a… They can be performed with a regular bar or even a safety squat bar, all personal preference, I like using the safety squat bar if available. Whether you choose to use a high-bar or low-bar squat will depend on multiple factors, such as goals, gym, age, and injury history. Max and Chad discuss the differences in technique and training applications between the High Bar and Low Bar squats. If you’ve tried some of the fixes above, and several months have passed and you’re still not finding the high bar squat is feeling any more comfortable, you should switch to a low bar squat position. When you switch to a low bar squat position, you’ll place the load (hopefully) on a part of your back that has more musculature, which provides additional cushioning. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. You don’t have to accept that your neck will always hurt while high bar squatting. You want to sit onto the box in a strong, athletic position. The different mix of muscle fiber types in your legs. matsm21. Typically, the pain will occur if the barbell is sitting at or above the C7 vertebrae. At this point, you should feel tension in your traps where your muscles are engaged and tight. There is a range of technical errors that will cause neck pain while high bar squatting, including not engaging the muscles of your upper back, having the barbell move while squatting, and not placing your head in the correct position. The main differences between high and low bar squats High Bar Squat Position. A miro movement is a shift in the barbell’s position after you’ve already placed the weight on your back. The great thing with high-bar, is the depth, and the way it carry over to, and reinforces a good receiving position in, the snatch and the C&J. I would also use a wider grip when squatting high bar, as the pain your wrists is pretty much low bar exclusive. Front Squat. It’s not normal for your neck to hurt while high bar squatting. In most cases, if you’re experiencing neck pain, the barbell likely needs to be a bit lower than where they originally think. It could be anywhere from 2-4 inches lower than where it currently sits. The feet are shoulder-width apart with toes pointed slightly outward. Here are some frequently asked questions I get about neck pain from the squat bar. What you want to avoid is a situation where the barbell is sitting on relaxed muscle that hasn’t created any tightness. What might work for one person, may or may not work for another. Lastly, while many lifters are concerned about the position of the feet, knees, and torso while squatting, they often forget how their head should be positioned. If you’re worried about not getting enough squat training in while you’re injured, you could consider a variation of the high bar squat that doesn’t require as much neck stimulus, such as safety bar squats, front squats, or leg press. If not, move onto the next tip. You could also try increasing hypertrophy of your upper back muscles, reducing your squat frequency, or tucking your chin/finding a neutral head position while squatting. You could also try experimenting with the bar placement, working on your head position, and activating the musculature of your traps prior to unracking the barbell. Background: Differences in the muscular activity between the high-bar back squat (HBBS) and the low-bar back squat (LBBS) on the same representative group of experienced powerlifters are still scarcely investigated. 3. If this is the case, you need to look at other events in your life that may have contributed to the initial pain. Look for this. You shouldn’t just loosely place the barbell on your back with relaxed muscles. You can get neck pain while high bar squatting when the pressure from the load compresses the tissues of your traps and back. There are a few reasons for this: 1. The high bar back squat and low bar back squat are very similar exercises, but there are a few key differences. Once you develop more upper back hypertrophy, you’ll notice the barbell sitting more comfortable on your back and the weight feels ‘lighter’. Low bar squats require less ankle mobility than high bar squats. torso), and this creates a domino effect. Also gave me an opportunity to judge the fit of these briefs that I plan on using for the WPO. keep that in mind and ease into it. When squatting to build muscle, the standard rep range of 8-12 works very well. Tucking their chin will naturally draw their head into a more neutral position. The issue is that if you look at Oly lifters, they are almost always wearing lifting shoes for full high-bar squats. PowerliftingTechnique.com also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. I only use high bar as an accessory exercise, but I bring in my stance a bit and I grip narrower. The low bar version requires the individual to retract their shoulder blades to form a shelf about 3 inches below … As well, if the barbell is not placed correctly on the back then the load may be compressing on a nerve. In powerlifting, a legal squat must hit parallel, and going below this is just a waste of energy. I would also use a wider grip when squatting high bar, as the pain your wrists is pretty much low bar exclusive.[/quote]. Thank you for knowing what has worked well for ME as an individual. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. This site is owned and operated by PowerliftingTechnique.com. In particular, reverse dumbbell flys, wide grip seated rows, pull-ups, and barbell shrugs. threewhitelights. I’m confident at least one of these tips will work for you! I know a lot of powerlifters also use a higher bar position with their geared squats, so I figured I’d ask here…. and confirm the more upright position during V’s . Make sure that the barbell is not sitting on this bone or above it. A lower bar position is popular in powerlifting, and high bar or front squats are popular for the training of weightlifters. If you’re a male lifter who is less than 160lbs, or a female lifter less than 115lbs, you may be more prone to this issue than others simply because you won’t have the ‘mass’ to support the barbell. You can achieve this by retracting your shoulder blades first, and then elevating them moderately to activate your upper back. Any additional muscular tissue around where the barbell sits is going to create a natural cushion, which will alleviate the pressure of the weight on your neck/traps. To overcome this, you should start to train upper back exercises more frequently within your training program. I suggest taking one of these tips, implementing it into your training over a period of a few weeks, then see if it works. at first I had it on my traps, but then I pulled it down a bit so it was sitting on my shoulders/upper rear delts…. I switched from doing high bar squats to low bar about 10 months ago and for the longest time it felt great. The front squat is a more advanced squat. Here are my 6 tips: In most cases, implementing one of these fixes will help alleviate neck pain while high bar squatting. TLDR; High bar to reduce lower back stress While your legs and back feel recovered, the neck is a smaller muscle group and may require additional recovery time. The blood volume of higher reps will increase the pump (always a good thing). Why did you switch? Hi! Therefore, you need to adjust your expectations accordingly. These differences arise from the demands of the sport. While getting bigger traps is one way to fix neck pain while squatting if you don’t have a lot of upper back musculature to cushion the load, there are several reasons why you might be getting pain in the first place. Not all of these tips will apply to everyone equally though. easier on the arms as well. [quote]stallion wrote: The same is true for high bar, of course. You could consider reducing your overall squat frequency in order to give your neck a chance to recover. easier on the arms as well.[/quote]. Lifters performing low bar squats tend not to descend lower than thighs parallel to the floor. Geared powerlifting squat; The Olympic/High-Bar Squat. For a lot of lifters, high bar squatting will just always feel slightly uncomfortable on the neck/traps. I would video your squatting for a while to make sure you stay upright. December … Most individuals lack the mobility to perform a full high-bar squat in flat shoes. Those of you that squat high bar, any advice on the transition, anything to keep in mind? Its easier to lean too far forward. Its easier to lean too far forward. Also, the hips are responsible for doing more of the work with this style of squat than they are with the high bar, more quad dominant version. However, in order to implement these fixes properly, you need to identify the root cause of the pain, which we’ll discuss first. that and really arch the shit out of your back…its easier to fall forward. One of the main differences between the low-bar and high-bar squat is bar placement on the back. It’s not uncommon for elite-level powerlifters to get bruising on their back from the pressure of the barbell. My high bar max is about 80% of my low bar max and I feel they hit my quads much better than low bar squats. I have been using them lately as well, mainly to alleviate some lower back issues I had with low bar squatting. Best Lifting Straps in 2020: What Are Top Lifters Wearing? I would video your squatting for a while to make sure you stay upright. Disclaimer: Information in this article should not be used as medical advice. While switching to low bar squats, and experimenting with your bar placement more generally, can be one way to alleviate neck pain while squatting, there are several reasons why you might be getting pain in the first place. Read my article on the top 9 squat cues to improve strength and technique. Many lifter perform fronts as part of improving their cleans and jerk. While yes, anecdotally, most people can low bar squat 1RM about 10% more than their high bar squat, this really only matters if you are planning on competing in a powerlifting competition. I recently competed at the RPS Central Florida PHG Throwdown May 26th in Orlando, FL. There is no incorrect answer! The trap bar deadlift is the king lift for keeping a healthy spine while pulling a stack of weight off the floor in a functional pattern. 2. Zercher Squat. Your head should be positioned neutral, not tilting up or down. It also may limit your desire to load more weight to the barbell because with more weight, the more pain you might get. high bar rocks! The reason why lifters place the barbell too high is that they feel like if the barbell is any lower it might ‘fall off’ their back. Box squats want to be explosive, fast with limited rocking. Make Sure The Barbell Isn’t Sitting Too High, top 9 squat cues to improve strength and technique, where the barbell should sit on your back, How to Fix Losing Tension At Bottom of Squat (8 Tips). If this is the case, perhaps you should consider low bar squatting. The pause squat is performed like a regular squat, but with a 1-2 second pause in the … high bar rocks! Low bar squatting is the go-to for powerlifting because it allows you to squat more weight. I find high bar really gives my lower back a break. If this is the case, you’ll need to address the problem from multiple angles, which may take slightly longer to correct. Check out my article on the best bar path for squats. Learn 13 principles that create more effective powerlifting technique. As I mentioned, a high bar squat requires a vertical back (i.e. After a brief hiatus in the sport in his mid-50s, David came roaring back to compete at a high level in his late 50s. December 14, 2015, 5:25pm #1. been squattin low bar a long time, switching to a high bar for a few reasons. The high-bar/Olympic squat is done with the bar held high on the traps and the goal is generally to keep the torso as vertical as possible; this is usually facilitated by wearing shoes with a slight … This neck pain can be caused by several reasons, and in my experience working with athletes as the Head Coach for Team Canada Powerlifting, the fixes are usually pretty simple. So what your saying is, since now hes putting the bar up HIGHER on hit back which will alleviate wrist pain, and since the bar is higher he will have to bring his hands in CLOSER to keep his upper back tight, you want him to bring his hands out farther? Goblet Squats; Bar 3 x10; Squat Work: 155 x 5; 205 x 5; 255 x 3 Inzer Predator triply ply grid stitch Briefs on; 305 x 3 x 2; Threw briefs on as my hip flexors have been bothering me to due to the high volume squat work I’ve been doing. Pause Squat. This normally happens when you’re first learning to squat, and the tissues of your upper back haven’t yet adapted to this pressure. A low bar back squat puts the individual at a mechanical advantage compared to a high bar back squat or a front squat, which allows them to lift slightly more weight. Where are you guys setting the bar??? Activating your traps before lifting the barbell off the rack will create a natural shelf where the barbell can sit comfortably. High bar squat is often imagined as the opposite, upright posture, plenty of forward knee travel, ATG range of motion and often performed in heeled shoes. The Olympic Squat. If the neck pain you’re experiencing exists when you’re not squatting, then perhaps squatting isn’t a root cause, but rather a trigger for the pain. If you squat more than once per week, depending on how much volume/intensity you’re doing, your neck might not have yet adapted to the stimulus. One of the easiest fixes to alleviating neck pain while … When you have neck pain, it can distract you from thinking about other components of your technique, or applying maximum force to the barbell. You should know that it’s very rare for a barbell to fall completely off the back. What is a High Bar Squat? A post shared by Jim Benson (@warriorelite49) on May 18, 2015 at 11:35pm PDT. Those of you that squat high bar, any advice on the transition, anything to keep in mind? You can get neck pain while high bar squatting if you don’t activate your traps prior to unracking the barbell. Analyze why you might be getting neck pain in the first place, and then implement corrections based on your assessment. So regardless of what you read online or how you’ve originally been taught, you should move the barbell around to see if there’s a reduction in pain, even if the position is somewhat counter-intuitive or the opposite of what’s considered a ‘best practice’. On this blog we share all the things we wish we knew when getting started. Most lifters’ high bar squat looks similar to their low bar squat, as exemplified in Olympic weightlifter and powerlifting world champion, Wei-Ling Chen. If you haven’t been intentional with how you position your head while squatting, then it may be time to cue this aspect of your technique. Firstly to start off for those who don’t know the difference, the High Bar Squat is a standard back squat where the bar sits on top of the trapezius muscle and is usually performed as a knee dominant movement. Another common error is having ‘miro movements’ on the barbell while squatting. To activate your upper traps you want to think about pulling your traps back and slightly upwards. The high bar squat is probably the most commonly used form of squatting, which makes sense as it’s a comfortable place to hold the bar and it’s easier to squat with as there’s less to think about. Below I’m going to detail 6 tips that I’ve used with athletes to help get them squatting pain-free. The C7 vertebrae is usually pretty obvious to spot as it’s the large boney structure at the base of your neck. This is where the bar sits on the upper traps rather than below. High-Bar v’s Low-Bar Squat? Powerlifting. The low back shouldn’t be overloaded when performing low bar squats with good technique. In addition, it should be pulled back, not forward. I have long femurs, and always use lifting shoes. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. VTBalla34. A post shared by Jim Benson (@warriorelite49). …I only use a narrow grip with low bar for the sole purpose of wrist pain. At the end of the day, the best feedback of where the barbell should sit on your back is what feels the most comfortable to you.