Author Topic: High bar vs Low bar 2.0, by Greg Nuckols  (Read 2572 times)

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Raptor

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High bar vs Low bar 2.0, by Greg Nuckols
« on: January 23, 2016, 09:01:05 am »
+1

maxent

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #1 on: January 23, 2016, 09:43:04 am »
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Oh you know this what we need is another hibar vs lowbar thread lol. I wont read the article but here is my 2c..

Imho this sort of thing only applies to the tiny minority of ppl who can be good at either version but are trying to decide which one to focus on. If that's your problem, go ahead and research and see whatsup.

For everyone else, you'll have a natural squat form and you should just use that and get good at it and move on with life. Lucky ppl will find their natural form resembles the olympic squat, congrats. Unlucky people will find their form resembles the low bar, commiserations. 

Powerlifters will be drawn to a more lowbar style cause they can use more weight but it's been suggested using highbar in training and switching to lowbar works well for them.

Olympic lifters should use highbar because it helps more with the competitive lifts.

A lot of this is self selecting, ppl will gravitate to OL or PL depending on their build and what suits them..

I think that covers all the salient points..

Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Dreyth

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #2 on: January 25, 2016, 12:39:03 pm »
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That was an excellent article. I loved it.

The main point I took away from it: Through analysis of angles and torques and stuff, we've determined that the low bar squat requires similar knee extension force but about 17% more hip extension force in order to lift the same amount of weight. However, we can lift more weight in a low bar squat. So what gives? Low bar squats are less difficult on your T-spine.
« Last Edit: January 25, 2016, 12:41:13 pm by Dreyth »
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Raptor

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #3 on: January 25, 2016, 01:00:57 pm »
0
So in a way, if the back is less of a limiting factor, then more work is being done by the legs, which is what we, as aspiring athletes, care about.

Truth be told, when I try high bar squats PRs, the limiting factor IS staying upright with the bar. I can't even "imagine" going down with it due to this limitation. It's not really the leg strength that is stopping me.

Dreyth

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #4 on: January 25, 2016, 02:33:26 pm »
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So in a way, if the back is less of a limiting factor, then more work is being done by the legs, which is what we, as aspiring athletes, care about.

Truth be told, when I try high bar squats PRs, the limiting factor IS staying upright with the bar. I can't even "imagine" going down with it due to this limitation. It's not really the leg strength that is stopping me.

Your first sentence is a good point... damn... I love high bar squats though. Personally I've never found staying upright the limiting factor for myself. However, I do remember switching to low bar a few years ago yielded about a 30lb increase on my squat after getting used to it for 2 weeks.
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undoubtable

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #5 on: January 25, 2016, 02:51:55 pm »
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Thing is I've never seen a video or read of athletes doing low bar squats. Why do you think that is? I haven't even really seen the argument put out there for athletes
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Raptor

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #6 on: January 25, 2016, 03:27:29 pm »
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Well, because they kind of are "used" to high bar squatting. I'm the only guy the low bar squats in my gym, or in any other gym I've ever been in.

LBSS

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #7 on: January 25, 2016, 03:45:02 pm »
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i low-bar squat. the bar is just more comfortable that way.
Muscles are nonsensical they have nothing to do with this bullshit.

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undoubtable

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #8 on: January 25, 2016, 07:22:00 pm »
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Yea Raptor, I agree it might be as simple as familiarity.

LBSS, I haven't noticed you leaning forward like most do when low bar squatting. This pic is what I think of when picturing the difference btw low bar and high bar.



edit: crap can't post photo but basically low bar showing guy with his torso way forward and center of gravity over hips instead of quads
« Last Edit: January 25, 2016, 07:26:33 pm by undoubtable »
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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #9 on: January 25, 2016, 07:36:31 pm »
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I squat low bar but my mechanics are that of a high bar. I never ever shoot my butt upwards and collapse my chest forwards, I pretty much maintain a vertical back just like in a high bar squat.

By the way, haven't been squatting in a month+, squatted low bar, got horrible quad soreness, and pretty much no glute soreness. That's why I'm choosing the hip thrust as a main lift in my program.

And regarding familiarity, people around here don't even KNOW a thing such as a "low bar squat" exists. They say "squat" and automatically mean "high bar".

undoubtable

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #10 on: January 25, 2016, 11:23:35 pm »
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I'm not really that knowledgeable about it either but if you're maintaining a vertical back, I just don't see a difference. I'm not sure it's considered a low bar squat in the true sense.
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Merrick

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #11 on: January 26, 2016, 03:51:57 am »
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If those same people who low bar with fairly vertical torso's did a high bar squat, you would see a difference I believe.  It may not be as obvious as normal low bar squatter's but the few inches of difference in the bar position, regardless of torso angle still makes a notable difference in the emphasis of muscles, and more significantly, stress on the knee from my experience.

LBSS

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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #12 on: January 26, 2016, 01:15:16 pm »
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yeah i'm upright-ish because my body is structured to allow me to do so: short femurs, long torso. it's kind of a hybrid, though, i'm obviously not as upright as i would be if i moved the bar up, or to a front squat. check it out: https://www.youtube.com/watch?v=03mF1JEpzj4 vs. https://www.youtube.com/watch?v=ngkwd5xQSyY

i sort of agree with merrick, except w/r/t the knee stress comment. i really think everyone is a special flower to some extent, and unless you're competing in PL or OL, you should pick the style that gives you the least amount of joint stress/discomfort, regardless of where the bar is placed. for a lot of people that will be HB full squat, but not all.
« Last Edit: January 26, 2016, 01:18:59 pm by LBSS »
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Re: High bar vs Low bar 2.0, by Greg Nuckols
« Reply #13 on: January 26, 2016, 02:39:23 pm »
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That front squat looks great