I do squat with high bar, though. Can't see anything in that video, but usually people with longer femurs will have more forward lean its not necessarily a bad thing as loads of great squatters had a lot of forward lean. In the low bar squat, a substantial forward trunk lean is seen in order to keep the trunk over the midfoot. how to squat with bar. Pearl of the Costa Del Sol. Facebook. ⁣ Share. The issue is how much. That really depends on your mobility, limb lengths, etc. Twitter. Linkedin. It’s not that it’s totally upright vs. parallel to the floor. I’ll try not to bore you with too much science. It has been shown that the low-bar squat is characterized by more forward lean of the trunk and that powerlifters use the low-bar squatting technique since this enables them to lift heavier loads . Golf Hills Complex; Estepona; Outside Estepona Notice that there is no way to lean forward too much if you knees are forward and stay there, provided one still ballances center of mass over mid-foot. Powerlifting squats place the bar on top of the rear delts; they require more forward lean, emphasize the hip extensors, and help you lift more weight. If they are producing too much forward lean, then it is a form issue. This Squat form works for me, and my lower back is fine because it stays neutral. Also, I said this wasn’t a high bar vs. low bar issue. Consequently, the moment is primarily placed onto the hips which places a greater emphasis on hip extension. Post some more videos so we can see it properly from a side on angle Thighs should be roughly parallel to the ground or very slightly less than 90 degrees. Most bodybuilders use it too, as it is a more quad dominant movement. Most people when they think about squatting think quads. The idea is that if we move the bar 2-3 inches higher on our back to the top of our traps that we will have a more positive shin angle (knees tracking further over the toes) and we will get more quad work out of the exercise. The next question you may have is, how much of a lean is too much? High bar squat, low bar squat and the front squat. If you feel off balance with your squat, make sure you are sitting your hips back enough and allowing your chest to lean forward. Wide stance, hip dominant, leaning over too much, exactly as you would imagine a powerlifter trying to front squat. The bottom position of this squat will not require the knees to move forward too much. The weightlifters mainly use the high-bar technique, which more simulates the movement during their snatch and clean and jerk competition. Dec 9, 2020 #3 william bad butt said: Depends on goals. With the high bar position low bar squat, because you have the forward lean of the low bar but the bar position of a high bar, the bar doesn’t end up having much to hold on to and you run the risk of it rolling forwards on you. If it looks like I lean too much forward, remember I Squat low bar and have a short torso with long thighs. In any given exercise there are points of rotation (POR) or fulcrums. At this point the thoracic spine is put into a leverage disadvantage and will usually go into flexion because of the disadvantage it's put in (in relation to overcoming inertia). I am unaware of any college teams that use these devices. And OF COURSE there is going to be some forward lean in the low bar squat just to keep the bar on your back. This increased torso lean creates a mechanical advantage for the posterior chain and allows strength athletes to squeak out a few more pounds on the platform. Prevent this by keeping the chest up. Imagine spreading the floor with your feet. Low bar and I have to lean forward even more. During Low Bar Squats During Low Bar Squats we’ll have to lean forward more (to a degree, based on your anatomy), while pushing the hips back., to keep the weight centered through the reps. Since hips will be pushed back more, this allows the knees not to travel too much forward, decreasing ankle dorsiflexion. The bar is held too high off the traps and tends to produce too much forward lean. So the father back your hips are, the more you will lean forward. It is also necessary to go past 90% at the knee as it is at this angle that the knee ligaments are most ‘lax’ and unstable. When I switched from high bar to low bar, I felt all the push came from the hips, but the forward lean was too much even though I was able to add 40 pounds or more relative to my high bar. First off, in contrast to the high bar position in which the bar can roll onto your neck if you lean forward too much, low bar is a very stable position. Home; Apartment; Beaches; Leisure & Visits. Posted on December 13, 2020 | December 13, 2020 | Next post: Winning Battles – Guest Post from Paul Carter of Lift-Run-Bang. Now having a bar fall off your back is one thing, but if you’ve ever had a bar actually roll forwards on you that sh*t is scary. All based on my experience, but if I stand up too straight, the weight is positioned behind my feet/heels and I want to fall backwards. ReddIt. If you are squatting low bar, you will have more forward lean than someone who squats high bar. It’s probably more like 40 degrees vs. 50 degrees. The Low Bar Squat . Meaning the bar above your feet. Someone’s forward lean may be acceptable for his or her squat form. This is why high bar squatters are the ones who poo poo the belt; they don't understand ab involvement; they just see low bar squatters getting 5-10% more weight with the belt and assume the belt is magically generating upward force on its own. If I tried to Squat more upright with my build and bar position, I would lose balance. A more upright front squat may mean more work for the back than a low bar squat with more forward lean, but a low bar squat with more forward lean will mean more work for the back than a low bar squat with less forward lean. a lot less forward lean and a lot less ab involvement. During Low Bar Squats we’ll have to lean forward more (to a degree, based on your anatomy), while pushing the hips back, to keep the weight centered through the reps. ⁣ ⁣ Since hips will be pushed back more, this allows the knees not to travel too much forward, decreasing ankle dorsiflexion. Your knees should not be further forward than your toes at the bottom of the descent. A forward lean comes with a correct squat. Stick around to find out the key differences that separate the olympic squat and powerlifting squat, in addition to the pros and cons of each. Could be wrong. Maintain a strong, erect back. On … Since the bar is carried a little lower, it will create more forward torso lean and less forward knee translation. For example, we may high bar squat, or front squat instead of using a low bar position to get more quad work in our squat. Overall, you will need to be the judge of that. Keep upper back tight, ... Be careful not to squat too low as it can cause too much pressure on the knees. people are way too serious if they don’t get the humor. Squat Safety Knee Safety. Naturally, you will lean more. The knees should not travel much beyond the toes. Here goes: Rotation. A very high bar placement means a more vertical spine, i.e. Keep the bar over the hips and be careful not to lean forward. Form Check Service - http://www.canditotraininghq.com/technique-analysis/ Program updates coming very soon. Stay tight by shoving the knees outward. Fire away please. I'm not an expert by any means, but with a back squat, especially a mid to low bar back squat, you must really focus on pushing the Butt back, then leaning forward to keep the bar over the heals/shins. During the low bar squat, because the bar is lower on the back, you will want a slight forward trunk lean while you squat in order to keep the weight of the bar over your mid-foot. Also from random people at the gym but given that most are not even aware of the difference between low and high bar their comments probably don't have much merit; I just wanted to make sure that it wasn't excessive or … The further back your hips get, the more forward the bar is going to travel in relation to them. 05-08-2014, 07:14 AM #3. geothelegend. As a result, the moment arm created between the bar and the hips is greatly increased while the moment arm between the bar and the knees becomes shortened. In spite of the lower EMG readings in this study, a recent longitudinal study found similar adaptations with barbell and safety bar squats. p.p.s. If not the torso leans forward and every 5% forward lean results in 50 lbs of extra pressure on the L4 L5 vertebrae. I believe one of the main benefits of F squats is that if you have "too much" forward lean, you simply won't be able to keep the bar in place and it'll end up on the floor. TimmyCK Level 1 Valued Member. This, again, is what's required in order to keep the barbell centered over the middle of the foot. The excessive forward comments were from people on Instagram who are familiar with low bar and one in particular told me that the lean was excessive even for low bar. my opinion is that people with longer femurs are better suited to low bar squats with a wide stance. I only barbell squat to parallel, or maybe a hair lower. Because there were no steroids back then. The high bar squat is also known as the Olympic squat, as this is the version that Olympic weightlifters use. Keep the weight moving in a straight line by not tipping forward. My friend who has much shorter femurs relative to his torso, doesn’t have this issue. I used the particular video as an example because that’s what someone recommended to me from another forum to help get rid of the excessive lean and cuing of pushing my hips too far back. Now for kb front squats or goblet squats or bodyweight squats, in the past I always did these rock bottom. View Profile View Forum Posts Registered User Join Date: Apr 2012 Age: 28 Posts: 29 Rep Power: 0. The low-bar squat inherently places more load on the posterior chain (hamstrings and glutes) when compared to the front squat and high-bar squat. This forces me to lean forward more to keep the bar over my mid-foot. With a little knowledge of biomechanics though, you will realise how the above variations place emphasis on different musculature! And, in fact, this is important, as too much forward lean can cause the bar to roll onto your neck. Low-Bar Squat Problem: Pain in the Wrist, Elbow, and/or Forearm Solution: Fix Your Setup “When people first start low-bar squatting,” Matt says, “they’ll often report having wrist, elbow, or forearm pain after they squat.” The reason? More than anything though, I find the low bar position on my back to be much more comfortable than having it on my upper traps. Though technique does come into play, during a low bar squat you are limited by strength, not torso angle. By having your head and neck in a neutral position, it reduces the amount of strain in the upper back and neck since the weight should be centered around your mid-foot. Totally upright vs. parallel to the floor down, and my lower back is fine because stays... 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