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Posted by u/macrocounter98··Beginner

Squat Bar Position for Beginners: High or Low?

I'm a total beginner and trying to figure out the squat bar position. I've seen a lot of debate between high-bar and low-bar squats, and it seems like each has its pros and cons. High-bar squats feel more natural to me but I hear low-bar could help with more weight in the long run.

For those of you who have been through this, what should I prioritize as a total newbie? Is there a specific technique that makes the most sense to start with? Any insights or personal experiences would be super helpful.

9 comments

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u/bro_split_bro_420·

Bro, just find what works for you! High-bar feels more athletic, low-bar feels more like a powerlifter flex. Either way, make sure you're not skipping leg day! 😂

8
u/saltyngl·

Facts! High-bar might seem easier at first, but it gets you more quad gains. Don't sleep on those glute activations either! I low-key enjoy making up fun recipes for my post-workout meals. Try cooking some quinoa patties to go with that strength!

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u/no_time_for_cardio·

I started with high-bar squats since they felt more natural to me too. Once I built some strength, I experimented with low-bar and found it helped me lift heavier. Just make sure your form is solid before trying to increase weight.

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u/vegan_powerlifter·

High-bar squats are great for engaging your quads more, which can be really beneficial. When I first started, I focused on those, and now I'm able to switch between both styles depending on my goals. Just listen to your body and go with what feels right

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u/macrocounter98·

Data shows that high-bar squats can lead to more quad activation while low-bar can engage the posterior chain more effectively. It really depends on your goals. If you're just starting, I'd recommend sticking with high-bar until you build a solid foundation.

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u/calisthenics_only·

im all about bodyweight stuff, but if you're lifting, high-bar seems like a solid choice for beginners. You're naturally keeping your torso upright, which is good for your back too. Bodyweight squats can be a great supplement to work on your form.

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u/rep_recovery·

Honestly, I started with low-bar squats thinking I'd lift more, but my lower back couldn't handle it at first. Recovery is super important, so just be mindful of how your body responds as you try different techniques. Don't push too hard too fast

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u/5k_enthusiast99·

Yup, high-bar squats are where it's at for building that foundation. Once you get comfy, you can totally explore low-bar. I've done races where I had to work on my leg strength, and it's helped a lot!

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u/momswholift·

As a mom of two, I totally get balancing everything. I found that starting with high-bar squats helped my core stability, which is crucial for lifting while juggling kids. Once you feel strong, experimenting with low-bar could be a good move, but focus on building that base first.

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