High and Low Bar Squat - High

Many gym-goers will say that the low bar squat feels easier. Since the low bar position puts clients in less of an upright position, the load is less compared to the high bar squat.

However, I use the high bar back squat to train myself because of my back issue.  The high bar position allows better alignment throughout the body.

1) Set up the rack with the barbell at chest level height. Move under the barbell and position the bar on your traps.

2) Grip the barbell as narrow as you can and lift it off the rack. 

3) Squeeze your back muscles and shoulder blades to create a shelf-like spot for the bar to rest on. Take one step at a time backward. Position your feet shoulder-width apart.

To begin the movement, push your hips back and descend into the squat. Bend at the knees and allow them to move forward. Keep your chest up and back straight the entire time.

##Remember to brace your core##

Once you reach maximum depth, return to the starting position. 

If you have any back issues, like me, then the high bar squat might be your best option. The high bar squat is responsible for developing greater amounts of strength and muscle mass in the quads. The bar placement should remain over the mid-foot the entire time.

If this is done correctly, the knees will travel far enough forward to activate the quads. This position includes knee flexion, which is what highly activates the quadriceps muscles.