How To Perfect The High Bar Squat | What The High Bar Squat ACTUALLY Trains (Biomechanics/Science)
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- Опубліковано 15 жов 2024
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![The Official Squat Form Checklist [Are You Squatting Wrong?]](/img/n.gif)
Thank you, Christian McCaffrey
favorite coach on youtube! we are blessed for having your knowledge.
I appreciate you guys so much!! And love y’all for the support
@@BrendanTietz more content, bro...and I hope you monetize now. Make that money. Your channel is going to blow up. I know you don't want to go this route, but maybe talk PED's or try a little clickbait.
You know your stuff, and people will recognize that immediately. You just need that exposure. Pick a fight with Greg Doucette, and you'll gain 100K subs. Lol
Anyways, take it or leave it. Love your channel. You're a great speaker, which I know is probably kinda tough on camera. You're doing great, and so is Kristin. Keep it up.
5:33 set up instruction
Can I just say these tips have helped my squat SO much. Focusing on high bar more but also improving how I do it. My squat is so much better now. What I will say to anyone watching this for the first time though is that it did take me months-years to really start to fix it. And it required really dropping the load especially on the high bar itself and focusing a ton on multiple technical fixes. You can't just do high bar you have to do it right. So yeah... It's gonna suck for a while, but it does work
Awesome detail. Your ab controlling tips have pushed my squat up massively. Keep it up man!
been squatting low bar for a long time and now trying to learn high bar better, great video - thanks!
I decided to screw around with high bar squats during a volume phase I did last year; just felt a need to switch up my training, since my lifts had plateaued, etc. High bar felt awful, at first, but my comp/low bar squat has never felt better than after having done high bar for a while. I'm one of those quite upright, "quad dominant" low bar squatters, but I still feel like high bar gives tons of carry-over. Now that I've got used to them, they're also fun to do. So, I'm keeping them
Love it...best high bar squat motivational instructional video
This video was so so so full of information, I enjoyed every second!
Is the High Bar supirior to the Front Squat when it comes to building size in the quads?
Really happy you enjoyed it! So to me the front squat is a really good function teacher meaning it teaches people how to use their quads in a squat. However the overload in HB will be greater so for growth I’d opt for HB. The front squat is more so a limiter of the individuals weak point in the squat. This causes less total systemic and localized fatigue due to the lack of load and division of tension. I’d opt for front squats when targeting functional weak points and hb when targeting hypertrophy, work capacity and strength!
I like the editing upgrades. Nice vid
Oh he got cake cake 🎂 also thanks for explaining glutues medius cuz i noticed the muscle there and didnt know what it was
Next podcast, mobility, recovery, stability and how many people do TOO MUCH prior to workouts lately and nutrition(maybe a completely separate episode)....
Can’t wait for more of that content !!!🙌
Great stuff, thank you!
Really good quality video. Instant sub
Great video! Top quality information as always! Thanks for sharing!
You’re welcome!! Thank you for the support Eddy!
Great video, waiting on that blog entry mayne
Shit I forgot to hit publish, imma do that rn!
thanks Brendan great explanation of bar position and how else to differentiate to lo bar. previously, my hi bar looked too much like my lo bar, so i did front squats instead, which force you to implement many of the points you mention for hi bar. but from this video i understand that hi bar can be made to have the benefits of front squat, with the right focus, and allow more weight.
Yes precisely! Tbh I think front squats are such a great instant “teacher” to fix the desire to recede the knees/lose uprightness. Front squats get way too much hate from the USAPL PL crowd. However high bar in the long run will serve as a better variant because of the load/slightly more specific adaptation.
Called out! So that's why you wanted that high bar video hahaha
LMAO I swear to god at first that actually wasn’t why however it ended up fitting perfect with the voice over
Great video! Can you do one of these for the low bar squat??
YES!
Great video, very informative as usual!✌🏼
Thank you!! Really glad you liked it
It appears to me, that the front squat would be even better, considering the mentioned benefits. It would place even more emphasis on those structural muscles and quads. Am I missing something from the picture? Need competent reply\advise. Thank you!
I think HB is way better because its easier to learn ( meaning you will get something out of it faster ) and has more carryover to your low bar because its more specific . Would love to have brendan's thoughts about this tho
It’s a lot more of an upper back and core exercise than a quad exercise believe it or not, I’ve never seen anyone fail a front squat due to a lack of leg strength, it’s always their core or upper back that buckles, so I feel like you’d miss a lot of the quad carryover to the low bar competition style squat by choosing front squats over high bar. Even if your upper back or core is the limiting factor, high bar places enough demand on them to strengthen them while still allowing the quads to be worked maximally.
@@hypnos-7371 Much apprishiated. Thank you!
@@daedyg793 Much apprishiated. Thank you!
While I love front squats and think they get a bad rep in the modern USAPL powerlifting scene the high bar is a much more efficient variation. While the front squat does do this, it shifts too much emphasis on uprightness and not enough on muscular fatigue. It’s a function/strength movement but doesn’t achieve nearly the same amount of localized muscular fatigue throughout the system evenly. The front squat will be heavily limited by one main component on most people, it’s different for everyone (thoracic, quads, core etc) while the high bar distributes demand more evenly. This helps train the physiological adaptations much more and will have a greater adaptation via the overall greater objective loads being lifted. I think of the front squat as a targeted weak point exercise, upright movement teacher and very focused on function. The high bar is a better work capacity builder, hypertrophy developer and overall strengthener of the low bar squat. Hope this makes sense! I’m dropping a training vlog soon that covers the front squat
Underrated channel.
Thank you!! I really do appreciate you guys
I've just started high bar this is the tutorial I need!
Such a great video about the high bar squat. Personally I feel like when it comes to my high bar squat, I need to go for flats and a wider stance (compared to my lowbar, heels, and slightly outside shoulder width), because I fear for my knees and have slight hip flexor pain. You think that the benefits of high bar are still good for me? Or better way to phrase, is it okay to make your high bar a little less specific from your low bar in order to stay more comfortable and injury free?
Dude ANYTIME you need to move to avoid injury/pain you def should do that. However don’t bandaid larger problems. Decipher why (perhaps with a coach through trial and error) you can’t move certain ways and fix it. There’s always a way. I thought for years I couldn’t load my knees because of knee issues but now I load them a TON! Just takes the right approach. But definitely in the meantime be smart and don’t get hurt. Build tolerance to other positions slowly and figure it out but do so intelligently
Came here from Kabuki and glad a subscriber recommended you
Thanks a lot for the info! Honest question, can Kristin keep the bar in place without pain or bruises in the traps?
Bunch of information.. Thanks man❤
Yes bro.. I put thumbs up & comment before watching this vid..thts called real prime fam broo❤.. His vid always imformative as always.... After watching his technical videos my lifting technic improved a lot...
Arindam Sil I removed his comments lmao as if you can’t see something is informative within a minute of watching. You’re real prime fam bro and I appreciate y’all more than you know ❤️
I think the front or even the zombie front squat without your hands trains the core/t spine and teaches you how To use your quads.
But not sure about the glute medius
10:11 - 10:19 made me laugh so hard lol. Great vid!!
😂🍑💪🏼 thank you for the love!!
I find that my lowbar squat technique sucks week to week it’s just so inconsistent, Does switching to high bar squats as comp lift would be beneficial? I have long femurs and short torso, squat is not progressing due to inconsistent technique (lowbar)
I’ve been doing your free 12-week program for a while now and I’m currently in the last week of block 2. I hit 175kg for 3 on my primary day at an RPE of 8,5, which is 5kg below my all time max. And I’ve been doing highbar paused on my secondary day and regular highbar in block 2. Would you suggest that I keep highbar on this day for the third block as well or do you think going lowbar on all 3 days would be better? Really excited about the progress so far, its been insane!
Dude so sick to hear!! Shoot me your results in email after it’s done! Aestheticstrength@gmail.com
Honestly either way can work fine. I actually don’t think it would make a huge difference in either scenario but if HB is still grooving keep it in!! While I don’t recommend just changing anything you want in a program, truthfully intuition can be an amazing thing when used objectively! Go with your gut
I will for sure!
Yeah, I tend to get nagging elbow pain when doing lowbar with high frequency, so thats why I changed that particular part of the program. Thanks again!
John Haack seems to love this lift also
At 2:30, you said switching from 'low bar' to 'high bar', but the caption showed the opposite. I guess the caption is wrong?
Brendon , is the link to your website suppose to be hyperlink because it's not currently a hyperlink in your video description
Best high bar video!!!!!!!
Another fire video! 🔥 I'm doing high bar two times a week currently. Once as backdown work and once as the primary movement and slowly I am seeing it translate over into a more upright low-bar. It also exposed my weak core and thoracic extension but I'm workin on it 😅
Thank you bro! And dude I knowwww lol as you can tell I too suffered from this lmao it’ll pay off! Especially after like a year of hammering it in a few cycles!!
I love this channel.
Hi Brendan thanks for the video! Would you have any different advice for someone who uses high bar as their competition style squat? Would you put as much emphasis on staying upright or maybe have different focus days where you focus on strength one day and drop the weight and stay more upright a different day?
I suppose I would look at it with the goal to always be upright because that’s usually the fault of squatting raw. However obviously if on heavier loads you bleed position I wouldn’t stress it horribly. Also a great variation for you would be SSB as well as front squats!
Why do I feel like the bar is causing pain in a bone beside my rear delts when I high bar squat
I get my knees shooting past my toes during high bars is this normal?
Whats your opinion of using a safety squat bar? I find that it feels quite a bit like a high bar squat, so i have enjoyed adding it to my programming
So it has its place and I will eventually do a vid on this. However I do find that it’s better for wrapped squatters rather than raw squatters. The demand on the spinal erectors (especially t spine) is just so dramatically high that it doesn’t carryover to the legs well. In fact dan green told me himself that he uses it to strengthen his deadlift lol. However I do program it for raw guys on tertiary squat days for non invasive very light high volume work. But I don’t like it as much in the secondary or primary slots unless I did it as a supplemental exercise after some more closer variant/comp work
HB year round boiis checking in
High bar master race
Brendan , and what about front squats ?
Do you have any video on training splits? What split would you recommend for someone who can't recover properly, let's say at the very maximum 2x per week muscle/movement pattern frequency
I’m gonna make this video next! I have a couple others filmed but this will actually be my next filmed vid!
Brendan Tietz freaking awesome! just in time, im having a hard time trying to find a good one because too many muscle overlap for example between barbell rows and RDLs/Deadlifts but i will experiment doing them on same day
Wow nic, good explain sir 🏋♂
Okay Brandon but why do you need a belt and knee sleeves . Sounds like bad form if you need those crutches
I have a 455lb Beltless sleeveless Platz squat… a 600lb Beltless sleeveless squat… they’re simply tools to help increase maximal loads not crutches. Research powerlifting and you’ll understand the rule dynamics. Sounds like you’re really new to this
@@BrendanTietz Brendan don’t get me wrong but let’s see the true lifts without belt and knee sleeves . You are probably doing only 245 lbs truly without those crutches . Don’t ego lift for the cameras especially when making a tutorial on form
High Bar for life
Tbh same, I have thought about switching many times cuz it’s so close to my low bar that I think I could close the gap. It’s so comfortable too
I wish I could lowbar but my shoulders and elbows wont allow me )=
Over the years I’ve had 3 clients out of hundreds who couldn’t low bar. Andrew a coach here is actually one of them. I think most can do it however some just require an expert eye and a TON of movement fixing. However the benefit isn’t crazy so it isn’t necessarily needed and you could actually be one of the few who just structurally can’t. Just some banter for thought
Is there any point in highbar squat if I have access to an ssb?
Squatting with a straight bar is more specific and the ssb pitches you forward moreso than a highbar squat
I don't feel my glutes at all when I high bar squat...what are some helpful cues? I've heard people say to squeeze your glutes and open your knees before you squat but for me that feels awkward
One that works for me is spread your feet. So you keep full contact on the floor with them but push outwards as you’re descending and ascending, then reset at the top. Helps activate the glute medius.
@@daedyg793 thanks! Also the chest up cue hasn't been working for me ...my back goes into extension when I think that. I feel like I high bar squat better when I look down actually. Any other helpful cues?
steezy sounds like you may have poor thoracic mobility. Good thoracic mobility means you can brace, keep your rib cage down and extend your thoracic region without lower back extension, if this is the case a UA-cam search on how to increase thoracic mobility will help. If you do have good thoracic mobility then a different cue I would try is proud chest, imagine someone is tugging on an imaginary string connected to the top of your sternum, while you’re doing that focus also on posteriorly tilting your pelvis and contracting your glutes. Hope this helps :)
Stop trying to feel muscles and focus on doing the movement correctly. Use that mental bandwidth on useful cues.
@@majungasaurusaaaa such as?
Would it be beneficial to do those with heeled shoes even though I can squat to depth with flats easily?
I think so! It also gives you a chance to see if you like heels! Just ensure you are stable with them and use them to your advantage by loading the quads and staying in the path of resistance (Dont let hips shoot back).
@@BrendanTietz just started watching but how do you deal with more noticeable buttwink using heels when high bar?
What about the mid bar squat?
6:20 - 6:47 if you are powerlifting and training to increase your low bar (competition) squat there isn’t as much carryover to setting the bar below your upper traps while training the variation lift. Strengthening the weaker areas that are not targeted by low bar squats and deadlifts is the objective, a middle bar position won’t have as much carryover because the weaker movement isn’t being completed to its full extent
great info! thanks for providing info like this free, helps a lot more people than you maybe might think :) bless you man
You’re very welcome and it seriously helps so much when you guys tell me these things! Keeps me motivated as hell to continue with it all!
What if I have insufficient ankle mobility even with heels on?
work on ankle mobility
@@songsforpantstowearl thanks sherlock
@@mkl1464 anytime
Ankle mobility can be so stubborn, try a few things here
1. Control abs well, the more you overextend the harder the ankles will have at dorsiflexing. If your pelvis untucks and ribs flare it’s way harder to move the ankles because the posterior chain gets tight, this helped me a ton.
2. Do breathing goblet squats holding in the bottom position driving knees forward like crazy in your heels. I find breathing and sitting in the position as well as just doing a shit ton of reps loosens me up a ton.
3. Try banded posterior distraction at ankle with a decent sized band. Then lunge and use a KB on top of knee (super heavy). This will help extreme joint mobilization and I did this a ton to fix mine but it took a lot of trying.
4. Lastly make sure your hips are mobile enough, especially deep hip flexion. It’ll help alleviate demand from ankles
@@BrendanTietz Thank you! I'll definitely give these a go.
What advice would you give someone who is only 5'4.5" but with long femurs? My high bar looks like a low bar and low bar just doesn't feel right - it looks like I folded over in half, and my lower back and shoulders hurt after. @sbd_anu for reference if anyone has suggestions!
I just checked out your page briefly. Your high bar looks better recently, the dropped elbows, vertical torso, etc. before it was a tad worse but not ugly by any means. Your low bar I couldn’t find however I would just recommend getting a coach if you want to try and find what works best. If you’re getting pain in the shoulders/low back you’re probably doing it wrong (99% chance). However if it isn’t a huge need for you to try and fix your high bar looks totally fine. The more you work on core/bracing the better it will get however it’s a solid squat. Don’t compare your visuals to others, your “correct” is going to be very different than others “correct”.
Brendan Tietz Thank you so much! I don’t think I have posted my low bar on my page, as I just played with it a few times, never on my working sets, as it always felt too off. I will continue doing high bar for a while, then try out low bar again. Love your videos!
holy fucking shit dude... 2:59 lol high bar stance low bar grind :o lol, great example showing the how not.
LMAO bro no joke, I thought I fucked my spine for life after that set, it hurt 😂
@@BrendanTietz I would have done the same lol
Man your back is strong AF to save that rolling high bar!
LOL dude I legit thought I fucked my spine after 😂 it wasn’t comfortable
awesome video mate any chance you could cover SSB?
I definitely can! Although spoiler alert, I do think the SSB is overrated for raw lifters however great for wrapped guys/gals! It does have its uses though and technique is actually variable dependent upon the desired adaptation
@@BrendanTietz sounds like an interesting take looking forward to it 👌
Bro got a shelf on him hahaha
💯🔥
Wish I had built in bar pads 😅
Just found out I'm a midbar squatter.
Tbh I think the names are rather semantics and arbitrary. I’m a “mid bar” squatter however it actually rests completely on top of my rear delts as where others just place it more on the rear delts. Truthfully I think most would do better with a more secure low bar which is what I consider my style but it’s become synonymous with mid bar. If that’s you, I definitely would try a variation of high bar that’s very vertical up on top of the traps!
0:40 wtf
I was born to do high bar lol, don’t know how to low bar
Squats are stupid, dangerous, and inefficient at working the quads. Only 30% of the weight used is felt by the legs and to compensate for that one loads tremendous amounts of weight on their back which puts compression forces on the entire spine and shearing forces on the lumbar area. You wouldn’t load your back to work the biceps so why would you do it for legs. You have to get the weight below the waistline. A inverted leg press, sissy squats, leg extensions, and hack squats were there is no shoulder pads will allow you to blast the quads and bypass the back which doesn’t have the endurance the legs have.