High Bar vs. Low Bar

I was recently training powerlifting with a group of friends, and suddenly the question arose as to which was the best way to train legs with a squad, that is, High Bar or Low Bar. That’s right, and in case you didn’t know There are two types of squad.

To explain a little more about what these types of squad are about, here I share the definitions that I found

A high bar squat is a back squat where the bar is placed high on the trapezius muscle across the top of the shoulders. The feet are shoulder-width apart with toes pointed slightly outward.

To stay balanced during the squat movement, the bar must stay over the midfoot. When you place the bar high on the back, it demands a more upright torso position and forward movement of the knees to descend properly into a squat position.

A low bar squat is a squat in which the bar is placed low on the upper back in the back squat position. It should be resting on the posterior deltoid, not the top of the shoulders. The feet are also shoulder-width apart and turned slightly out for this move.

In this squat position, to stay balanced and keep a straight bar path over the midfoot, you must immediately bend slightly at the hips. This causes a more forward lean with the torso during the movement to prevent falling backward.

Benefits of a high bar squat

Focuses more of squat relies heavily on quadricep strength. It’s an appropriate exercise to do if you’re looking to gain strength and muscle mass in your quadriceps.

Benefits of a low bar squat

Focuses more on the posterior chain of muscles including the glutes, hamstrings, and back extensors.

In my personal experience, I recommend the low bar better, because it works the ass and legs better. And what do you do when training?