High bar vs. low bar squats is a debate that has stood the test of time at the rack, and like most answers to gym quandaries — it's never quite as cut and dry as we hope. Now, a new study indicates that we can lay the discussion to rest.
For the uninitiated, in powerlifting and strength training circles, the position of the barbell on the back during back squats causes quite a stir. This is due to the heavier loads that can often be lifted performing low bar squats. It's the sumo vs traditional deadlift debate, but for squats.
A high bar squat tends to see the barbell sit at the top of the meaty part of traps with a more upright posture throughout the rep. Low bar typically sits below the meaty part of the traps and results in more of a forward lean. The difference in technique is fairly negligible, with 3 inches between the two, but that doesn't stop the comments sections on socials from staying lively about the matter.
Published in the Journal of Strength & Conditioning Research, the new research compared the high bar vs. low bar squats and analysed the results. So to avoid any further wasted time speculating, here's the science breakdown and our take so that you can apply the latest research to your own training.
The Study
The study investigated the biomechanical differences between high bar and low bar techniques during 3 rep max back squats. The study aimed to provide further understanding into the mechanics of the different barbell placements and how they impact muscle force and joint moments.
The Methods
The study included:
- A within-subjects design with 12 experienced male trainees completing high bar and low bar placements.
- The sessions were conducted after training periods to familiarise themselves with the techniques.
- Motion capture and force data were recorded during squats, and net joint moments were calculated.
The Results
The Conclusion
The study concluded that squatting with a high bar and low bar resulted in no significant differences in barbell load lifted or joint moments, muscle forces, and muscle-specific moments in the lower body.
Based on the findings of this study, the researchers proposed that barbell placement plays a minor role in lower body muscle forces and moments and that the choice of barbell technique should be based on individual preferences and comfort.
What Does This Mean for Us?
When it comes to our own training, if we're not entering into any powerlifting competitions anytime soon, then we should choose the option that works best for us.
The study aligns with previous analyses which suggest there is little difference between the two techniques, and we should choose which suits our preferences more. However results contrast to previous studies which showed different muscle engagement levels between the two. It's important to note the limitations to the recent study, such as small sample size, generalisability of the participant selection and short study duration.
The high bar squat tends to allow for more range of motion, and is perhaps the preferred technique for newer lifters. The low bar technique tends to allow for more weight to be lifted, perhaps supporting strength training goals.
Both techniques tend to target the quads to high levels and differences in muscle activation are negligible. However, according to previous evidence, the low bar squat may allow for less knee flexion, and more hip flexion, making it target the erector spinae and glutes a little more. The high bar squat allows for more knee flexion, with the knees travelling over the toes and more of an upright torso, perhaps causing more stress on the knee joints — if that's something you want to avoid.
The bottom line: Overall, for recreational lifters, difference in results aren't vast enough to choose one or the other. So choose the technique you enjoy using the most, that feels most comfortable and suits your body's mechanics and injury history.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
