Low Bar Back Squats Aren’t Just For Powerlifters, Time to Load Up!!
If you’ve been high bar back squatting for a while, your technique is solid and you’re lookin for a way to mix it up then low bar back squats are a great option.
With the bar lower on your back your back “isn’t as long” as it would be if the bar place high on your traps.
A shorter back means a shorter lever arm, so your leverage is better meaning you can put more load on your hips.
The result is usually you can low bar back squat more than you can high bar back squat. Time to throw on some big weight!
You’re hands and feet will be a little bit wider than you high bar squat. For the low bar back squat the bar will rest on the back of your shoulders instead of your traps.
You’ll have to play with it to see what will be most comfortable.
If you lack ankle mobility this could be a good movement for you because it’s more hip dominant, you have very vertical shin, which means your ankle doesn’t need as much range of motion.
If you have shoulder external rotation issues then it may be hard on your shoulder of you may simply not be able to get into position. Safety bars and cambered bars are a good option until you clear up you shoulder mobility.
Homework:
If you’re experienced, you technique is up to par on your other squat then I want you to play with the technique until you’re comfortable with it. After you’re confident your technique is solid find your low bar max and compare it to your high bar max.
See ya tomorrow,
Doug