High Bar & Low Bar Squat Tips! 💪

When it comes to performing squats, the positioning of the bar can make a significant difference in the muscles targeted and the overall effectiveness of the exercise. In general, there are two main bar positions for squats: high bar and low bar. 

Here are some tips on how to perform each type of squat.

High bar squat:

- The high bar squat involves placing the barbell across the upper trapezius muscles on your shoulders.

- To perform a high bar squat, stand with your feet shoulder-width apart and the barbell resting comfortably on your traps.

- Keep your chest up, back straight, and core engaged as you lower yourself into a squatting position. Focus on keeping your chest upright throughout the movement.

- As you stand back up, push through your heels and engage your glutes and hamstrings to return to the starting position.

- High bar squats are great for targeting the quadriceps, glutes, and core muscles.

Low bar squat:

- The low bar squat involves placing the barbell across the rear deltoids on your shoulders, slightly lower than the high bar position.

- To perform a low bar squat, stand with your feet slightly wider than shoulder-width apart and the barbell resting on your rear deltoids.

- Lean forward slightly at the hips and keep your back straight as you lower yourself into a squatting position. Focus on sitting back and keeping your chest up during the movement.

- Drive through your heels and engage your posterior chain (glutes, hamstrings, and lower back) as you stand back up.

- Low bar squats are great for targeting the hamstrings, glutes, and lower back muscles.

In general, it's important to choose a bar position that feels most comfortable and allows you to maintain proper form throughout the squat. 

Experiment with both high bar and low bar squats to see which variation works best for you and helps you achieve your fitness goals. And remember to always listen to your body and adjust the weight and intensity of your squats as needed! 💛