#1 HIGH BAR SQUAT MISTAKE: Bar Position!
Вставка
- Опубліковано 29 вер 2024
- [Nathan Damron Squats 700lb] www.instagram....
[Clarence High Bar Squat] • 240kg/529lbs Pause Squ...
[Lu Xiaojun Squatting] • Lu Xiaojun Squatting u...
[Thumbnail From HookGrip] / hookgrip
[GET MY TRAINING PROGRAMS] kizentraining.com/
[PRE-ORDER MY PREWORKOUT] gnosisnutrition...
[WEAR MY APPAREL] raskolapparel.com/
The tip in here sounds super simple but until you experiment with different bar positions, you won't know what is ideal. I had thought my bar position was pretty damn good but shifting it down slightly has made a huge difference.
We can improve our mobility to a certain extent, reduce ankle dorsiflexion demand via squat shoes and work on technical cuing...but sometimes the simplest answer is best. I think everyone can get a strong high bar squat position. Plus it just looks cool.
Are you more about the high bar squat life or low bar?
it's good advice, since I've started training as a weightlifter, my bar position travelled upwards, I was a low-bar squatter before, but it took a lot of testing to figure out the ideal position for my got-to standard back squat
as long as i'm mobile enough I find the penis slips right in
OmarIsuf I prefer low. it made it safer and more comfortable for me
OmarIsuf
Hey Omar, iv always been high barring, recently tried low bar but didn't really fancy it although squat looks decent.
Would you advise squatting with both styles, on different days or would that confuse cns/motor patterns?
Thanks
OmarIsuf Low bar and high bar on leg day #idontdiscriminate
if you get baked before squats are you technically high bar squatting.....i think yes
META
haha dude drugs good one
@@MrPianoMatt12let people have fun
This has helped me so so much thank you! I squat somewhere between the two also. Again long femurs and arms but small torso! This method is very effective between the two!Glad somebody finally called this out and agrees!
how do i stop my dangis banging on the ground at the bottom of the lift?
Daniel Cox squat over a hole
Daniel Cox Chop it off.
Wrap it around.
you have to cut your dangis to the proper length with proportion to your femur length. Cut it now, thank me later.
Build your calves. Bounce off massive calves before but touches ground.
I usually have the bar in the middle of my traps, I get under the bar and dig it into my traps until it's snugly into the groove. I squat high bar and try to keep as upright as possible. technique wise, I go ass to grass as low as I physically can, pause for two seconds, then drive up with my quads. I sometimes struggle with hips shooting up but I realized that is caused by quads not being activated properly during the movement. slow down and force your legs to push the weight up instead of mindlessly doing whatever it takes to get upright. you might have to go a little lighter as you focus on honing your technique.
I used to have the bar really high on my traps but I'd find it put a lot of pressure on my neck and was not efficient at all for me.
I'm 5'9, male, 190 lb bodyweight, these are the things that work for me.
thanks for another brilliant video Omar Isuf, always appreciate the tips you give, no matter how obvious it may seem to some people.
Great advice, I've had a couple people comment on how high I put the bar up in the gym. I tell them it's what works for me. I have very short legs. Now I can send them here.
Been squatting on and off for years, always low bar. I struggled to increase weight and as such wasn’t so into them, preferred variations and even leg press 😱 Made a grip change 4 weeks ago now and naturally fell into a high bar squat. I feel way more comfortable and have increased my squat to from 80KG to 120Kg in 4 weeks. That’s not much I know, but I now see a path to 200KG squat at age 50... I’m 44... squat ass to grass 🤙🏻
how are you doing on your journee? ass to grass seems very hard
@@matteo546 mate, going good. I’ve changed the routine, so only added 10KG to 1 rep max, dropped back a bit and going for more reps. Patella tendonitus is playing up a bit in one of my knees also. I find it so much better to go down deep. Keep at it, you’ll find it better too
I do the high squat because it's what's comfortable and helps preserve my shoulders a little bit. Good video, Omar
the wizard has one of the most aesthetic looking Atg high bar squats
i noticed it too lately, i will now try to put the bar even lower
I discovered it when I came back to high bar squats last weeks. I hadn't done HB for a long time and natural placed the bar a little lower than before, more natural and less painful too for me
Used to low bar atg, but now im cutting depth for better results. Low bar feels way more natural to me.
i high bar squat. I use to not like it very much as it felt very uncomfortable, and i couldn't lift quite as much as my low bar. My mobility use to be trash, so i couldn't even go as low as i wanted to.
I started oly weightlifting like you as well. I worked really hard on mobility. I still don't have a pair of weightlifting shoes. But since starting, and focusing primarily on front squats, my high bar squat has felt very strong, and one of my favorite lifts to do. I guess by comparison, the high bar squat is really easy when put up against the front squat. I focus primarily on front squats. For a full squat session, i probably go thru 4-5 sets of front squats of, and 2-3 sets of back squats. After the load from the front squats, i find the back squats feel really good, and much easier to do, so I use them to finish off the workout.
Tried both for prolonged periods of time, stronger in low Bar but with adequate frequency to acquire the skill of high Bar squatting for 16 weeks, my high Bar was only 25-30lbs less having never trained it before the 16 week training block, definitely feel Training both has benefits for powerlifting aswell as weightlifting. Been following the content since I was 15, still solid as hell and enjoying the 12 week Bench programme as it was only just over half my max squat to start with. Keep it coming 👍
very gd point I shifted the bar down slightly on my squats Unintentional but it felt better and hips did not rise early
John Haack is a great example of a midbar/hybrid squatter with an insane squat
I just put the bar wherever it feels good depending on how low I want to go. if I want to barely hit depth I put it really low and if I want to get as deep as possible I put it as high as I can't without falling foward.
I believe it's the opposite shorter torso like myself when I have the bar in the middle of my upper traps but I was leaning forward and not as upright and I was ass to grass in between my legs. Coming out of the hole I'd keep going on my toes. Think of a low bar squat as you lower the bar the torso has to lean further to keep the bar over the mid of the foot.
as a short person with long femurs this was very helpful... ty :)
ill always had my bar on the bottom of the upper traps
I've always been a high bar squatter. I dabbled in crossfit and realized that high bar would transfer over more with weight lifting, so I stuck with it. I've been thinking about competing in powerlifting, so I tried low bar, but it just didn't feel very natural or comfortable. Been sticking with high bar ever since
Mid-bar squat for me.High bar squat hurt my lower back a year ago because of that reason.Bar was propably too high that caused my body to incline forward and strained my lower back in return .I think it's best to squat in most comfortable position for yourself whether it's high,mid or low as long as you keep progressing at squat while lifting with correct form.
i low bar for weight, and high bar for reps. Currently sitting at 510lbs low bar 1rp, high bar undetermined. i just do whatever weight i can for 3-4 sets of 10-12 reps. right now that's 325 for 3 sets of ten @ 325 ls
I'm a low bar, my max was 495 pds because of the high bar issue. I managed to figure the problem out two leg days ago and I currently low bar back squat. My new max is 560.
con the way down, I can feel better with the bar at the highest. con the way up, It feels like Id be better off with the bar lower con my back. Sometimes Ive rolled it downwards a bit to get out of the hole more powerfully, bit i guess i need it somewhere in the middle all the way
When your mobility sucks so much that it doesn't matter which bar position you choose.
good video, glad that you mentioned that everyone has different biomechanics each individual squat is going to be different to other peoples.
good work
I love your videos! So helpful and informative. Keep the content coming
Wow what the hell, I have been really mulling over this as of lately, I had to deload because I was leaning forward during my squats and making my lower back work way too much even if my legs were still alive, thanks for the video Omar, as always pretty damn good
As far as i know it is called mid bar position. i used to use it but it felt really hard to hold the bar there on high rep sets it slips like hell.
Great away to learn is to look at the International powerlifting competition, there's a lot of different ways, and we can pay attention to whom has the body shape like our own. There was a guy with really tall legs for his weight class and when I saw his deadlift, it's so similar to mine. Maybe we both are still doing wrong things (and I'm still trying to correct), but it seems like the movement is really close to the idealy possible.
Guilherme Bernardo Is it John hack?
A lot of times it just looks like the olympic weightlifters have the bar resting much higher because their traps are fucking massive and also they have extraordinary mobility so they can get away with having the bar higher up and maintaining the bar in a good position
I high-bar squat. Awesome video Omar. I definitely have longer legs too.
Always found low bar more suitable for me but Ima try high bar sometime soon now!
High bar, but I've been noticing lately my knees going past my toes and it's never happened before and I'm not sure what I've changed!
Very helpful man. Same issue here
Been training for a while now. I used to not like lowbar squats because it just does not look as clean as a well executed highbar but lowering it just a tad bit felt INCREDIBLY BETTER. It felt like I could lift 200lbs heavier than my max lol you live and you learn I guess
4:28 credits to Starting Strength: BBT.
oh wait... you're disussing high bar squat. Busted!
How do I avoid feeling like my cervical vertebrae are going to implode?
high bar. as a casual lifter high bar feels more natural to my body and it just looks cooler in my opinion lmao
ive been front squatting for some time as it has more carry over to Strongman. recently, ive been trying to get back into back squatting, but I get hip pain in my right side coming out of the hole.
The bar for me feels best right dead smack middle of where my traps meet my rear delts. That space right there makes the bar feel nice and snug, I'm pretty that's still considered high bar.
I do a combination of high bar low bar and front squats
I have very long legs and arms. My torso is extremely short. Makes squats intersting.
I really like high-bar squats, but im pretty sure that if i would begin low-bar squatting i would be able to move more weight. The choice is hard, but i think im sticking to high-bar. If i do something i like i will probably be better at it :).
Omar-This going to be a short video
The video- 8 minutes
High bar squat squad!
Bro I have the bar lower down but I still fail in the way up at about parallel my weight shifts to my toes and hips go up first
Thanks for the vid! I think after experimenting, I actually am better with the higher position. Putting the bar lower makes me want to learn forward, so I don't fall back. I think it might be that I've done so many goblet squats before even trying the barbell. Although I will keep experimenting to find the perfect fit!
what's your take in herniated lumbar disc issue,lI'v been out of for half a year now and I believe that the main cause of it was years of squatting with a badform which I have realised since. do you know anyone who has suffered same injury witch sciatica symptoms and whether they have recovered from it since.
ps.love the channel very detailed explanations and good tips
"In this video today it's going to be a little bit of a shorter video" love it Bromar
This is one of the more fascinating videos you've done, thanks! But...can you please explain why YOU decided to reduce your low-bar in favor of the high? If it's commonly known and accepted that a low bar squat can be done with more weight, then what are the best reasons / advantages for choosing the high bar? As a newer lifter, I have only done high bar but if one reads the "accepted" literature from Rip. (and videos from Alan, etc..) then I was thinking that I need to switch to low bar, but in your case you mention the opposite decision!? Obviously, I admit that I am nowhere near your capability (not to mention that I'm probably 20 years older than 99% of your subscribers--54 years old!) BUT after watching this video I find myself questioning what "next" in my own development! If I "feel" that I can progress in continuing with high bar (and find the "forward lean" a bit difficult and intimidating for the low bar) then why even go to the low bar at all? At my age I fully accept that I won't be setting any records, so do I continue with high bar squatting?
It has nothing to do with bar position. If you squat to 90 degrees its obvious the squat will become a two movement exercise with knee extension then hip extension and will ruin your knees and lower back. If you squat ass to grass bar placement doesn't matter, your back will always remain completely perpendicular to the ground, which is the only natural way to squat.
my backs cracking guys
very informative" and yes Olympic Weight lifting shoes make all the difference in obtaining better upright balance". it's also allowed me to go. Ass to the grass in great form without butt wink.
low bar mistakes on Alan's channel and high bar mistakes on Omar's
High bar newbie, thanks for the insight!!!
When I feel like moving some heavyass weight ill use lowbar. When I'm solely chasing the pump I'll squat highbar/front squat!
5:05 that deadlift bar path
No calves to obstruct the view to the back of the gym. Thanks Omar!
Wanna lear how to squat? Test yourself every position and the one that fells more comfortable it’s for you.
I'm dead right in the middle of high bar and low bar squat. I guess I would be considered more low bar I guess
High Bar Team ATG Get Low To The Window To The Wall Till The Sweat Drop Down My Balls
Seems like Rippetoe is advocating a low bar squat.
Hey Omar, any opinion on your boy Vinnie Rehab post on instagram saying that heavy back squats are bad for your back in the long run (even with proper technique)? Seems a bit ridiculous to me...
Omar , i wanted to ask you for tips , about my concave chest. It isnt very deep, but it simply bothers me a lot.
High squat but lately as Iv been upping weight progressing it hurts on top of my spine and I go atg. Any tips to fix this. I don’t like low bar
Highbar life as to the grass
high bar bruh DROP IT LIKE IT'S HOT
never think of your traps! you shelf the bar on your scapulae
thanks babe
IF YOU AIN'T HIGHBAR ATG PAUSESQUATING YOU AIN'T WORTH SQUAT!
Well, better hip mobility & flexibility would allow you to put the bar higher. It's not how you are built.
WELL i am not an average dude that lifts ;) (haha...) but i do have long femurs! this video was really great and i'm going to try this out next time!
I squat high bar but I can barely got any depth cause my left hip pinches like a bitch. anything parallel or below it hurts so bad. It might be from squatting alot recently but it sucks. Anybody have any suggestions?
These chinese Olympic Lifters have the sickest technique when it comes to squats, snatches, clean and jerk. Shit just looks flawless.
Evs they start when they're like 7-8 years old
Yeah but most olympic lifters started early like them but hardly won gold medal. I noticed them more watching the Olympic lifts anyway, especially Shi Zhiyong fucking monster in the 69kg cat
They've all got the same leverages though. Short legs and long torso they're built to squat like that. It does look so smooth though. Klokov squatting looks savage in comparison haha
It's almost like they are murdered if they aren't perfect
China doesn't outlaw genetic mutation 😆
Russia doesn't either, but they can't get anything right
The number one mistake I see on high bar squat is some people seem to think the bar is supposed to stay high when they squat so their range of motion is 2 inches
Accordion to science 99% of people didn't realize I switched the first word with an instrument.
Scientists predict that in 5 years the majority of teens will be addicted to drugs. Sofa king addicted.
I didn't notice until I had re-read it four times.
Gymjojo I noticed immediately, does that make me a genius?
Gymjojo I noticed it i guess I'm part of that 1% lol
All Mark Rippotoe wisdom!!
I identify as a non-binary squatter
😅
That’s so relevantly today.
Tfw ur a high bar squatter but a powerlifter. I LOVE HIGH BAR UGH
In response to ur comment at the end, I wanna move the most weight possible, but I wanna do it high bar, because squatting 600+ high bar one day is absolute savagery
Bryce Lewis squats high bar.
Ben Dover and I quite love watching him kill it
Haack does too
Haack is a big inspiration to me as I am 83 as well
Best way to avoid this mistake, never squat ;)
Lmfaooooo
Nah
High Bar team. I experimented with what you are stating and can confirm what you say 100%.
I used to try to imitate chinese lifters by resting the bar as high as possible on the traps and, while I made some progress, I saw that whenever I went above 85% of my 1RM my form when I tried to come out of the hole would break down a lot. It drove me crazy.
After some research I started placing the bar like in the "middle of my traps". I over reached as if I was going to go #LowBarAF but then I start rolling the bar up across the trap to find the perfect spot. Mental cue: I try to "cut" the upper traps in "half" with the bar. Maybe this helps someone. Great video and really useful advice for us without those nintendo genetics!
nintendo genetics xD
I'm using the same bar positioning just like yours in the middle of the traps during high bar squats.
This was really helpful. I experienced this recently when I went above 85% of my 1RM and I've been driving myself crazy the last 3 weeks trying to fix the prob. I was starting to feel straining in my lower back and I had something like a "good morning squat". I tried going low bar, but then that aggravated my knees and hips. I'm going to try the tips from this vid and hopefully be able to return to a better high bar.
would this be when you came out of the hole? pitching forward and doing the second half of the lift with your lower back too mucH?
Thought about giving up squatting because I can’t squat beautifully like Lu Xiaojun, but lemme try this method. Hopefully I can learn to love squatting again.
Saw my boy Lu on the thumbnail, had to click right away. 👌👌
High-bar ATG cus Clearence, duh
Landowar Exactly
As of yesterday Nathan Damron don't squat 680 high bar. 700 beans.
I am a weightlifter who recently did my first competition. I have always struggled with leg strength and realize that is my biggest weakness. I have seen much improvement in my back squat recently simply by shifting the bar down my traps about an inch or two and intentionally driveing my knees forward while i initiate the squat (picked up from Max Aita's videos). These in combination have made my squat both prettier and stronger !
Last time i was in the gym i moved the bar down a bit, because of a sore spot on my neck. Worked better coming up. I think you're onto something.
I have only ever done high bar squats but once I reached a certain weight I would always do the two part squat like you were talking about. I recently started setting the bar just a little lower into the hybrid position and found squatting much more comfortable and much less forward lean. This video was good because it reassured me that this was right for me.
Gonna try this. I have ridiculously long legs for someone who is 5'8. Short torso, long arms, long legs checking in.
Also, Omar, any chance you can get someone on who can discuss low bar squatting with long femurs, short torso? Having huge issues with low bar as a long femur lifter. Thanks.
Totally dude, honestly Alan's recent video with the Starting Strength guys covers low bar squatting with longer femurs. IMO their preferred positions for low bar would most benefit those with longer femurs.
OmarIsuf how can I find the video ?
you gotta break at the knees and then rise the hips a bit early. Trust me, my legs are super long. If I break at the hips, it would turn to a pretty good morning.
I'm 5'8" to but I have short legs and a long midsection
Omar... I turned on the bell notifications and this video STILL didn't show up in my sub box..
Tall man checking in. Shifting to a lower bar position and a narrower stance has made squatting a lot more comfortable for me. Great video Omar.
hey omar thanks for the information!!!!!!!!!!!!!!!!! can you make a video about how to implement cardio to a cutting phase? what type? how much ? how long? which one do you recommend for avoiding interference with weight training?
Bro tip: If you don't squat, you're automatically a cross fitter.
Michael Roub I thought that was a gym bro.
The sad thing actually is that most cross fitters squat more than most gym bros...it makes me ashamed to call myself a bro lol. But I'm one of the few that actually cares about having big legs.
crossfitters squat better than bodybuilders stop chatting shit with youre fucked knees and shoulders from your yolo bodybuilding
Ham is Rodriguez lol it's a joke not a dick, don't take it so hard
Crossfitting a vegan mentality, there Ham.
Great advice. I've been experimenting with this last week and it made a huge difference for me. My biggest issue with the squat is that it's hard for me to keep the bar over midfoot coming out of the hole (i'm tipping forward). Putting the bar just a little lower fixed it for me, heavy squats never felt so great.
That lv xiaojun pronunciation is by far the most accurate one I heard
Thanks so much for this tip. It is counterintuitive to move the bar back a little, but it sure does work. I was always wondering why Clarence was doing a "low bar" squat in his videos... I do high bar exclusively, only because I have been weightlifting exclusively. Outside of that either one is fine and a very individual decision.
Even before i knew the difference between these two squat types, i high bar squated, it just felt more natural to me. I'm quite mobile, therefore i place the bar somewhere in the middle of my traps. With enough practice, everybody will find their own style of squating.
THANK YOU!! I have been struggling with Squats for the longest time, always feeling like I was shifting forward when coming out of the hole. Tried lowering the bar a little today and it feels so much more stable!
This video has seriously fixed my squat from over 7 months of discouragement. I'm an intermediate lifter and finally decided to start squatting 7 months ago and when I started, I could barely do high bar 135 ATG and 7 months later I still can barely do 10 reps. I knew I was a lot stronger in my legs then 135 and I knew something was wrong with my form and I did research and tried lots of different techniques but nothing worked and I could still feel it all in my hip flexors and very little activation in my quads. I saw this video and placed the bar literally 1 inch higher on my traps and I kid you not I busted out 135 for reps like it was nothing. I felt a lot more activation in my quads then ever before and next time I squat I'm going to test my 1 rep max and I wouldn't be surprised if I were to get around 315.
I just put the bar where it feels the most comfortable on my traps. So it's probably a high bar squat.
Fuck it. Call it middle bar.