High bar and low bar squats!

 High Bar Squats: Upright and Balanced

The high bar squat is a fantastic exercise for building overall leg strength and promoting proper posture. Here's how I master the high bar:

Bar Placement: This is key. The bar sits high on my traps, just below the bony ridge of my shoulders. Imagine the bar creating a shelf on my back. To achieve this, I retract my shoulder blades and pinch them together, keeping my chest high.

Foot Position and Stance: I find a shoulder-width stance comfortable for high bar squats. My toes point slightly outwards, somewhere between 15 and 30 degrees. This allows for proper knee tracking and stability throughout the movement. 

The Descent: I take a big breath, brace my core (like I'm about to get punched in the gut), and initiate the squat by pushing my hips back as if I'm going to sit in a chair. My knees track outwards in line with my toes, and I focus on keeping my torso upright throughout the descent. It's almost like I'm trying to push the wall behind me with my upper back.  

Depth: I aim to squat low enough where the crease of my hips is lower than the top of my knees. This ensures I'm fully engaging my quads and glutes. 

The Ascend: I drive through my heels, keeping the pressure evenly distributed across my foot. Imagine pushing the floor away from you. As I rise, I maintain a braced core and keep my torso upright. 

Benefits: The high bar squat keeps my core engaged and promotes good posture. It's also easier on my lower back compared to the low bar squat. This makes it a great choice for beginners or those with lower back issues. 

Low Bar Squats: Powerhouse for Heavy Weights

The low bar squat allows me to lift heavier weights by shifting some of the stress from my quads to my posterior chain (hamstrings, glutes, and lower back). Here's how I conquer the low bar:

Bar Placement: The bar sits lower on my back, just below my rear deltoids (rear shoulders). This position creates a more horizontal back angle compared to the high bar squat. Again, I retract my shoulder blades and pinch them together for stability. 

Foot Position and Stance: I typically use a wider stance for low bar squats, somewhere between hip and shoulder-width apart. My toes point outwards at a more aggressive angle, around 30-45 degrees. This wider stance and angled toes allow for deeper hip flexion and better leverage when moving heavy weights. 

The Descent: Similar to the high bar, I brace my core, take a deep breath, and initiate the squat by pushing my hips back. However, due to the lower bar position, my torso will naturally lean forward at a greater angle compared to the high bar squat. It's important to maintain a flat back throughout the descent, keeping the core engaged to prevent rounding. 

Depth: Just like the high bar squat, I aim for a depth where my hips are lower than my knees. 

The Ascend: I drive through my heels, keeping the pressure evenly distributed across my foot. As I rise, I focus on pushing my chest up and keeping my core tight. 

Benefits: The low bar squat allows me to lift heavier weights because it utilizes more posterior chain muscles. However, proper form is crucial to prevent lower back injuries. 

Remember: Both high bar and low bar squats are fantastic exercises. Experiment with both and find the variation that works best for you and your goals. It's always a good idea to consult a trainer or coach for personalized guidance on proper form and technique.