The squat position is a very basic human movement that you can use to strengthen various muscles. While squatting, you use some of the human body’s largest muscles such as quads and glutes. Hence, the bar squat position is one of the most popular additions to strength-training goals.
Furthermore, there are two types of variations in a squat. They are the high bar squat position and the low bar squat position. You can choose either depending on your goals for strength training.
In this article, we shall take a closer look at the low bar squat position. It works differently from the high bar squat position since it involves more muscles in the posterior chain.
With more muscle utilization, you can expect more moving of weight. So, let’s dive right into knowing more about some of the most beneficial low bar squat positions, shall we?
What Is Low Bar Squat Position?
A low bar squat is where you place the bar on the upper back in your back squat position. You should rest the bar on the posterior deltoid and not on top of the shoulders.
You should keep your feet shoulder-width apart and turn them outward slightly for this move. To keep a straight bar path and balanced over the midfoot, you should immediately bend at the hips slightly.
You can lean a bit forward with your torso during any movement; this will prevent you from falling backward. Also, the low bar squat position allows you to move the most weight. Hence, you can gain more strength as you move more weight.
Muscles Worked During Low Bar Squat Position
In a low bar squat position, you have to place the barbell slightly lower than the high bar squat position. This step will shift the load to – as mentioned before – the posterior chain since you will be in a more horizontal back angle.
The posterior chain is a set of muscle groups below that the low bar squat position targets during the sessions. We have mentioned some of them below:
• Hamstrings
• Spinal erectors
• Quadriceps
• Latissimus dorsi
• Gluteal
• Posterior shoulder
• Posterior traps
Required Equipment for Low Bar Squat Position
You may not need anything more than a few pieces of equipment and safety requirements. Below are some of the basic minimum requirements for safe, low bar squats:
• Rack
• Barbell
• Plates
• Barbell clips
• Safety arms or pins
• Personal equipment such as shoes, knee wraps, and weightlifting belts
Low Bar Squat Position Technique
It is vital to know the correct amount of knee positioning and torso lean required for a low bar squat positioning. You will have to use a wider grip and stay as forward as possible to keep the weight over your mid-foot.
The low back squat position has a design that provides you the maximum strength. Hence, you can shift the most amount of weight effectively.
Set Up
The first step is to set up everything required for the training program. It can include rack height to safety equipment.
So, let’s start with rack height. The rack height is the foremost thing you should start with. The ideal height is two inches below the top of your squat in the correct stance.
When you set it properly, you have to lift the bar 3 inches before the J-hooks. Then, you can replace the bar as simple as you walk forward.
The next thing you have to set up is the safeties. The safeties height should be 2 inches to 4 inches below the squat. Usually, you have to set them too low on your first exercises.
Then, you can raise them gradually until you find an optimal depth. Also, note down the height so you will know where to set them next time.
Low Bar Sequence
Once you have the right stance and perfect grip, you can start performing. Here is the sequence for low bar squat position:
• Pin the barbell against the shelf of your back tightly
• Establish a stable foot positioning
• Squeeze your glutes by generating an external rotation torque at the hips
• Take a deep breath and hold your core tight
• Engage your posterior chain by positioning your hips back
• Stay balanced by keeping the bar over the mid-foot during the squat
• Drive the hips and chest up to stand up from your position
Finish
After you are done, set your body properly and remove the bar from the rack. Extend your legs so the bar can raise enough to clear the j-hooks. However, do not extend your knee or hips fully.
Step one of your legs, preferably non-dominant leg, a few inches back. Then assume your squat stance outlined above. You can move about 6 inches away from the rack.
Who Should Do Low Bar Back Squat?
One of the most important aspects you should consider before starting with a low bar squat is why you should. Let’s discuss below who can benefit from a couple reps of a low bar back squat.
Powerlifting
If you have goals to power lift or similar, you can go for a low bar back squat. If you are a powerlifter, you should light as much weight as possible. You will have more leverage as low bar squats are more advantageous.
Moreover for powerlifting, you need to perform low bar squatting since it can improve strength regularly. It can also aid in skills and muscular development for athletes.
Competitive Weightlifting
You can do squats primarily to boost your weightlifting skills for any competitive program such as the Olympics. Low bar back targets the lower body, yet it can significantly improve your upper body strength.
For this reason, many competitive weightlifters primarily practice high bar back squats. Moreover, it helps in the overall wellness of the athletes.
General Fitness and Strength
You do not have to be an Olympian or a powerlifter to perform low bar squat positions. Including a low bar squat position is as important as adding deadlifts or high bar squat positions in your regime. You can incorporate a well-rounded squatting program into your regime.
It can help you build muscles and gain strength. Plus, the muscle tissues can enhance your overall fitness progress.
Drawbacks of Low Bar Squat Position
Generally, a low bar squat position is an excellent thing to include in your fitness regime. However, it can harm if you do not get all the things right.
Wrist Ache
Hurting their wrists is one of the most common things that happens to people during low bar squat positions. It happens due to incorrect grip placement and wrong wrist engagement. Therefore, it is important to place your wrist properly on the bar.
Low Back Pain
If you go too low, you may suffer from low back pain. It happens as a loss of extension in the low back. It also forces your spinal erectors to work too much.
Hence, ensure to squat properly at the correct depth. You can hurt your low back even if your bar path is not perfectly vertical.
Knee Injury
You can also hurt your knees seriously if you do not perform or take the necessary safety precautions. It can happen if you are moving your knees too much forward or inward.
Hence, it is vital to fix both of these errors. Hence, do not perform these exercises alone during the first few times until you get the hang of it. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4064719/)
Shoulder Pain
Shoulder pain is also very common during low bar squat positions. Usually, it can happen if you tighten your muscles around the shoulder joint too much during the workout. Therefore, take some time to loosen up before squatting.
Low Bar Squat Position: Common Errors and Corrections
Here are some tips to avoid the problems mentioned above and make the best out of the exercise. We have mentioned some of the common errors people make and ways to rectify them.
Leading with Chest
Leading with the chest is a common error people make. You can rectify it by bending the knees immediately and point your chest toward the floor.
Pausing in Bottom
Sometimes you may pause in the bottom of the squat, which is called a ‘paused squat’. You should not pause since you have to take advantage of the stretch reflex. It is an important factor since it can slow down you and your muscle stretch.
Inadequate Depth
A squat has to be in an optimal depth, never too much and never too little. Squats that are too deep result from being too vertical, while squats not deep enough are due to inadequate stance. Hence, revisit your first step during progression.
Knees Slide
Knee slides can happen for multiple reasons. One of the most common reasons is if your back is too upright. This incorrect back angle can result in the bottom rebound and shift the focus away from posterior chain muscles. (Source)
Wrap Up
Remember to set your safety every time you start your low bar squat position session. Make sure to use the right personal equipment such as stable, firm shoes, and strength training belts.
If you perform it incorrectly, you can end up with serious injuries. Hence, start your training under the supervision of an experienced coach rather than doing it on your own.
Also, remember to get in your low bar squat position patiently without rushing in!
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