It’s often more dangerous if you’re “strong” - the body will adapt and allow you to progressively add weight over time regardless of your technique, but just because the weight on the bar is going up doesn’t necessarily mean you have a good squat. Posted by. This is perhaps the best builder of general strength and muscle. Maintain that specific strength by using a 3x3 once per week or something. I am really excited to see if my plan works! The study is titled A Three-Dimensional Biomechanical Analysis of the Squat During Varying Stance Widths by Escamilla et al. With the high bar squat, the barbell is placed just below the C-7 vertebrae. Same with the legs, it is common for footballers to have better balance in the leg that stays on the ground rather than the one that they kick with. I deadlift conventional with hands right below shoulders typically with either over-under or hook grip. Close-stance squats tend to put more emphasis on the quads. Also, remember to switch foot positions (angles of the foot). It's a lot like how double ply powerlifters squat (double ply makes it difficult to use a low bar). I think it's a great looking squat, and I know a lot of very strong men who squat that way. How you build your squat numbers up is incredibly important. High bar squatting versus low bar squatting is a frequent point of contention. Your stance may change over time a little, especially if you’re actively working on your squat flexibility, but don’t try and chase a position that causes you pain, discomfort or weakness. My stance is slightly wider than shoulder width, with my toes pointed slightly outward. It often happens that the two techniques get mixed up: someone squats using the low bar squat depth, with the high bar position and the forward knee travel. Stacked joints are happy joints and take it from me: if you look wonky when you’re squatting, you need to figure it out ASAP and not just ignore it. Squats, high bar, close stance, 200Kgx5, deads, 240Kgx3, 19/12/16 Say they are right footed (as in kick the ball generally with their right foot) their body will have more confidence in the stability of their left leg, resulting in a lean towards their left hip, or a strong push from their left leg as they squat. You can also subscribe without commenting. This squat requires you to keep your torso as upright as possible in order to keep the barbell in line with your mid foot - your knees MUST travel forwards as you go to full depth to ensure your hips are loaded correctly. Leave a comment on our, If you feel you need help with the flexibility or imbalances side of your squat definitely check out, 81026707_595778717657697_8394496644975951872_n.jpg, 81961677_454554888781064_9201875098473070592_n.jpg. Your hands are pretty close to your shoulders which is good, but your elbows should be more in line with your torso, and lats. Any flaws in their technique will limit their maximum potential. A high-bar position is commonly used and for most people, you will not move back as much as in the low-bar, wide-stance squat. Well, 9/10 people won’t listen to this (myself included!) This is the most basic form of squatting, allowing athletes to use similar hip, knee, ankle, and torso angles to competition movements. Narrow stance squats target primarily the quadriceps, glutes, and adductors. For example, being right handed can make you feel like your right arm is stronger, but realistically you don’t get that much strength adaptation from writing or stirring a cup of tea, there’s just a much stronger neural link to that arm – you’re well practiced and confident in what it can do, making your body more likely to default to that side when it struggles. A narrow stance squat or close stance squat is a back squat performed with feet at around shoulder-width apart or even narrower. I had no idea how twisted I was until I had to go through the pain of the consequences. they used, even though it might be perfectly suited to others. In a bodybuilding squat, the contraction of the muscle is a very good thing. How ever my knowledge of power lifting equipment is almost non existent so maybe one of the guys who lift equipped can chime in with a more informed opinion. Generally speaking you can’t lift as much weight using a high bar squat as you can with a low bar, but you get the benefits of going through a greater range of motion with your knees, hips and ankles allowing you to maintain fantastic flexibility and strength. There is a lot of controversy with this one. Some of the best squatters in the world use a high bar, close-stance squat. In order to submit a comment to this post, please write this code along with your comment: 38920e4732c3c03c73effce7785b67c8, The End. High-bar squats are so named for the simple reason that you place the bar high on your traps, which helps to keep you from leaning forward and so forces the powerful muscles in your hips and legs to provide the power. I have been doing high bar, close stance squats for quite a while and was wonder if wide stance squats to a box will help me strengthen my hips and glutes? Learn how to do this exercise: High Bar Close Stance Squats. Subscribe. If you have long legs and a short back, congratulations. Close. Then you’ve got those who squat with their feet close together, others are verging on a sumo stance! Why are modern bodybuilders so much bigger than Arnold. x. When squatting to build muscle, the standard rep range of 8-12 works very well. Archived. Higher reps tend to lead to GH output (great for building muscle and losing fat).If you look at most powerlifters and strength a… Terms & Conditions | Privacy Policy | Delivery & Returns, © Tom Morrison 2020. In my experience, most decide that squats are bad and/or tell people to avoid the technique/squat style/foot position/etc. 1. The high bar squat calls for an upright posture. 3. If you have any uncertainty, pay for advice from an established Coach - not just a lifter that you know or friend. The close stance is the best for quads because it reduces the involvement of the inner thigh muscles (e.g., adductors). How to do High Bar Close Stance Squats. I squat with my feet at the edge of the rack most times and sit back the same way I would with a low bar position. Last week, as per Candito's plan, I did pause squats. Close Stance. 1. As you can see, my stance isn't the widest (more on that later), but I do use the knees to break and track to get my most effective squat. Most people are a little dominant to one side of their body and it’s generally from years of using that side a bit more than the other. If you’re really unsure about how to check your squat then, again, paying for a session with a good coach would be a really good idea. (2001). HBCS Squats – up to 445x5x5sets (20 minutes) 2. Conversely, the classic low bar squat forces you to bend over more and makes the posterior chain muscles (hamstrings and glutes) even more involved in the squat. u/Drop16. If something feels a lot easier on one side compared to the other, practice the side you struggle with a little more often - this is the premise of both. Moreover, the wooden heel of the weightlifting shoe helps you squat deeper. High bar, OLY shoes, close stance, pause squats. You'll be using your lower back and hips less and your quads more. 2. I keep hearing big guys talking about how low-bar squats are much better. Don’t judge): The typical gym wisdom that close stance squats are more quad-dominant may be wrong. Most people will experience problems from hacks squats in the long run. It normally is accompanied by a wider stance. Where does the problem come in? Video your squats from the side and get really good at video analysis. Of course, the front squat will develop your quadriceps too, but it’s not as optimal as the back squat. 3 – High-Bar Squat. The high-bar back squat is typically one of the first barbell exercises young athletes are taught today. I think this might have to do with torso and leg length. Limited upper back mobility can result in your chest being forced to drop more than it should as you’ll struggle to hold the barbell on your back. Not a good way to squat. 4b. Because the front squat is not comfortable for high repetition work and does not allow you to lift as much weight as the high bar back squat. Many raw powerlifters are currently thriving with high-bar squats, despite the common belief that every lifter is stronger in the low-bar position. There are a few reasons for this: 1. Low bar squats often lend themselves to a wider stance and more forward facing feet, where as a high bar usually favours a narrower stance with toes more pointed outwards, but this is more of a guideline, and it’s up to you to find out where is the best foot position for you. Escamilla’s (2001) study on powerlifters compared three different stances (narrow, medium, and wide stance) […] If you are a squatter with a close stance, you could go from a close stance to a medium-wide stance and step into your normal stance again. As long as you're mobile en… They’re are often given partial information, don’t understand the details of what they’re being told, or told generic advice and end up squatting in a way that doesn’t suit them. Kept everything after the squats light and really just tried to get a good pump. I think the wide stance will help certain type of equipped lifters more. This version forces the quads to perform a lot of work and allows you to lift heavy weights. In a bodybuilding squat, the contraction of the muscle is a very good thing. Some people will swear the feet should be completely straight forward, others will say that pointing the toes to 10 o’clock and 2 o’clock is ideal, others somewhere in between. But if you train on your own or don’t have a coach, how are you to know it’s wrong? The best squat style for developing bigger quads is the upright close stance high bar squat in weightlifting shoes. In simple terms, the low bar robs the quads and gives to the posterior chain. Skip to content. If you have long legs and a long back, choose a close to medium stance. A lot of times you’ll hear people cue high-bar squat placement by saying, “Use your traps to create a shelf for the bar.”The low-bar squat places the bar further down on the back across the spine of the scapula. When people learn how to squat a lot of things get overlooked. Posted on June 3, 2014 by oneidstrength. The problem is the consequences of bad squat technique or major flexibility restrictions can sometimes take a long time to develop. I squat high bar with a medium width stance, and for assistance I typically do leg curls to build antagonist muscles (hammies) and heavy sled pushes to build explosiveness, and I also find they help me get better depth. Wide-stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar to the original position. 2. Substitutions Quad-dominant barbell squat variations (front squat, safety bar squat, etc. Bulgarian SS – bwx10eachx5sets (no rest) 4a. 22. The high-bar squat is commonly used in weightlifting, as this squat style allows an athlete to train in similar torso, hip, knee, and ankle angles similar to competition movements,” states Quillman. The best squat style for developing bigger quads is the upright close stance high bar squat in weightlifting shoes. This version forces the quads to perform a lot of work and allows you to lift heavy weights. It depends on factors such as your foot, ankle, & hip mobility, the shape of your hips, the length of your femurs and more – it’s highly unlikely that your training buddy, coach, or random YouTube guy has the exact same combination of anatomy and mobility as you. GHR – 4×10. Here's a few of my favorite accessories for each lift, with corresponding rep ranges. For full squat tutorial, see our Extended Video Library or written guides on this movement. Weightlifting shoes allow you to stay even more upright. However my sumo is fairly moderate in stance. Your current level of flexibility is just where it is because of past habits, change your habits and you’ll change your flexibility, just like your diet causes you to lose or gain weight. Why the high bar squat? You could start from a closer squat stance and go wider and wider until you are wider than your regular position, then step in again to your ordinary squat stance. So I tried various different squat techniques: Low bar, high bar, wide stance, medium stance, narrow stance etc. That could be a paused high bar squat (as demoed above), front squat, close stance leg press, or another quad-dominant squat variation). However, we can state, quite confidently, that the common wisdom (close stance squats are way more knee-dominant, and wide stance squats are way more hip-dominant) is probably wrong. I’m going to try the Quad Squat (heels elevated around 3 inches) because I can’t get quad stimulation even in weightlifting shoes. Limited hip mobility can cause your knees to excessively cave in as you squat, your lumbar spine to compensate order for you to achieve depth (butt wink), or both to happen. Your stance is pretty narrow, which is fine, but maybe a wider stance would be better for you? Didn’t really have a plan today, but one of my men’s bball players wanted to see some 500lb squats… I couldn’t disappoint. The slightest twist or turn of your hips or spine can be exaggerated when you start to put your squat under enough pressure. Natty Maximization – A New Book By NattyOrNot.com. Anyone’s flexibility is changeable! However, we can state, quite confidently, that the common wisdom (close stance squats are way more knee-dominant, and wide stance squats are way more hip-dominant) is probably wrong. Find athletes of a similar build to you and see if your squat positions are the same as theirs. 2 years ago. If your abduction isn’t that great, moving your stance in a smidge, putting on some weightlifting shoes and squatting high bar is your next best option. Posted by u/[deleted] 6 years ago. High bar Close stance squats – 6.10.2014. Close. We also go through squat technique in our online educational series. Alternative #3: Close Stance High Bar Squat. Not necessarily true. Make sure your squat feels comfortable to you before partaking in ANY strength program. Or have any advice for those just starting out? Thanks Will. Some people take longer than others to make a noticeable change - but it will happen! Sissy squats place too much stress on the knee joint. Stance looks narrow and toes too forward. Some of the best squatters in the world use a high bar, close-stance squat. By perfecting technique an athlete has the potential to lift bigger weights with less risk for injury. Ed Coan, for example, preferred high-bar Olympic close stance squats in the offseason to build stronger quads. Hey guys, I've been squatting seriously for over a year now and can move some pretty decent weight. A lot of the emphasis on hips versus quads comes from the centre of gravity and force through the foot. However, this hypothesis might not be as accurate as old bro-wisdom states. What do you think about Sissy Squats using a Sissy Squat Bench (which keeps the tibia vertical)? I figured I would try to rep out 500 and was really surprised. High-bar squats allow a more upright posture throughout the movement and put more emphasis on the quadriceps because of the smaller angle at the knee. Yes! 3 – High Bar or Low Bar? For Squat : High Bar Squats, 5-10 reps. Front Squats, 3-15 reps. I squat low bar with a medium stance and pull conventional and sumo but recently made the change to pull sumo in competition. This increases the stress on the quadriceps even further. -          Tell everyone squats are bad for your knees/hips/back and avoid them, -          Find out where you went wrong and start retraining your squat technique. Posted on June 3, 2014 by oneidstrength. I know it's not possible for everyone, but having a coach that knows you and your own personal capabilities and limitations is really the best way to make progress. You need to shove your knees out so they track over your toes. Alot of people dont develop their inner quad or inner thigh properly either, so try wide stance Leg workouts too. Your email address will not be published. When you do this, all the weight goes to the knees and lower back; the amount of stress on depends on how severe the lean and forward knee travel. This article ends with a piece of advice that should sound familiar to consistent readers: this is a detail that’s probably not worth getting too hung up about. Limited ankle flexibility could mean your knees won’t be able to travel forward in your high bar squat, which will put tremendous strain on your lower back. Close-stance squatting can be difficult to do properly for those without much experience training it. The high bar squat calls for an upright posture. Archived [Question] High bar squat and stance width. Lately many raw powerlifters are having tremendous success squatting far deeper than parallel. A high bar position (where the bar rests high on the upper traps) facilitates a more vertical torso, since the body doesn't have to accommodate for the bar being too far behind the center of gravity by leaning forward at the waist. If you have never done close-stance squatting, experiment with different foot angles as individual body mechanics and mobility can make certain positions difficult. 11. I probably won't do a powerlifting meet again, but if I ever do, I'll switch back to low bar squats … And for the record, high bar does not mean you can't squat wide stance sitting back. Felt a bit fatigued, but got a lot of solid work in. Kept everything after the squats light and really just tried to get a good pump. As squats are a bilateral movement, they require your body to have a certain level of symmetry. Said another way, stance width probably plays a bigger role in technique and trajectory for most people than bar placement. Why the high bar squat? The use of close stance narrow parallel squats could be beneficial for your squats and workout. Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). High bar close stance squats – up to 500×5. For some unknown reason, it seems to be a life sentence that your flexibility is just bad… and that will always be. Those are Roman Chair Squats. Required fields are marked *. Goblet squat 1x10. You can still do standard Squats and develop your quads though, just mix things up. I always liked a lower bar placement with a closer stance (~ shoulder width, or so). It may seem expensive, but even just one or two sessions with a coach you could save a years’ worth of physiotherapy bills later down the line… or surgery in five years’ time - surely that makes it worth at least checking? By pulling your shoulde… High bar position—above the posterior deltoids at the base of the neck (using a handgrip only slightly wider than shoulder width Push bar upward from squat rack stands and take one step backward Position the feet accordingly The width of foot stance will vary depending on torso/leg length ratio Flexibility is more of an issue with the high bar squat, as the low bar doesn’t require much range of motion, but it’s still useful to be aware of the restrictions: If you are whole heartedly intent on simply pushing towards your maximum possible weight then choosing the low bar squat and not actively working on your flexibility may be more suited to you, and that’s fine. This alignment keeps the pressure on the quadriceps. I have more of a middle bar squat now, but stay more upright. Work on your ankle flexibility and keep it decent, but if you’re squatting happily without pain and feel that your positions are ok and your stance is symmetrical they want then I wouldn’t obsess about it. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. I switched from low to high because of a shoulder injury that would be exacerbated by the position in low bar. Heels at shoulder width and toes out 30°. I make an effort to keep my lats tight. wooden heel of the weightlifting shoe helps you squat deeper. This website is best experienced in portrait mode, please rotate your device to continue. In no particular order, when learning to squat you want to consider these things: There are two different styles of the barbell back squat: low bar and high bar. derek. The feet should generally point forward in line with knees. If however you're a weightlifter, CrossFitter, or part of the general population who wants to be strong, fit, move well, feel good, run, jump and do other things that require decent body movement then these restrictions MUST be worked on otherwise you’re an injury waiting to happen. That said, the majority of powerlifters would be far stronger if … Explore Skimble's fitness and personal training ideas online. The Hybrid No-No! I squat with my feet at the edge of the rack most times and sit back the same way I would with a low bar position. Did you make any mistakes you wish you had avoided? Failing that, buying a personalised program or getting. 10 – Muscle Contraction. Most people on the internet recommend a shoulder width stance for high bar squats, but I've always done it with a narrower stance, about hip width. The squeezing and flexing of the muscle can be very important or very detrimental to your squat, so let’s look at muscle contraction in both. December 14, 2015, 5:25pm #2. This version forces the quads to perform a lot of work and allows you to lift heavy weights. 1. Leg press – 5×15 (5 minutes total) This is the most basic form of squatting, allowing athletes to use similar hip, knee, ankle, and torso angles to competition movements. but that 1 person who does has a ton of potential: Build up volume with lighter weights and good technique to prepare your muscles, joints and ligaments for heavier stresses in future. Close stance Squats develop outer sweep, as do close stance Leg Press and Hack Squats. I bought a good quality Sissy Squat Bench to do Sissy Squats. The squats in "squat 1" and "squat 2" don't look like they count. However, a full squat requires a narrower stance. Low bar squats often lend themselves to a wider stance and more forward facing feet, where as a high bar usually favours a narrower stance with toes more pointed outwards, but this is more of a guideline, and it’s up to you to find out where is the best foot position for you. With my narrow stance, I find it much easier to hit depth and I feel much more explosive out of the bottom. If you’re 30+ and haven’t really done much outside of school sports, you don’t have a solid foundation to be loading up 80%+ of your perceived max back squat for sets and reps… especially if your 1RM back squat was something you grinded out 3 years ago and never have since... Do the work that the kids are forced to, build a foundation and you will get much better results in the long run. The reduced depth and range of motion increases your chance of being able to stand up and complete the squat as the distance the bar is travelling is significantly less than the high bar squat. I prefer high bar squats, but those will definetely hit the quads. Imbalances can either be seen all the time, even when you’re stood still or walking normally, and you’ll be able to see clearly what needs stretched/worked on, or they can be only become apparent when you are moving under load, for instance as you squat you lean into one hip more than the other, you twist on the way down/ up, or one knee caves in more than the other. No it has to do with a lack of flexibility. The blood volume of higher reps will increase the pump (always a good thing). Don't get me wrong, I like the close stance, Olympic-style squat. The hack squat is a decent quadriceps exercise, but similarly to the sissy squat, it’s notorious for killing knee joints. For some reason, people on here always associate high bar with close stance olympic style squatting. Front Squats target your teardrop. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Close-stance squats tend to put more emphasis on the quads. Bar path was already mentioned. Test your single leg balance regularly and try experimenting with your left and right sides, with single leg deadlifts or single arm presses. Starting up my deadlift cycle for the meet in august next week. The different mix of muscle fiber types in your legs. Close-stance squatting can be difficult to do properly for those without much experience training it. Both are excellent choices. Pretty good day today. Just always remember that your squat is your squat, trying to replicate someone else’s may not be good for you. High Bar Close Stance squats – 6.3.2014. To help counteract the vast amount of bias and subjective information out there, I want to give you as many of the pieces of the puzzle as possible so you’re able to find the technique that works best for you. Furthermore, the front squat places more stress on the knees which can be an issue if you increase your workload. 185lbs high bar squat form check. So basically i can do low bar with narrow or wide stance but high bar with only wide stance. The negative side is that weightlifting shoes stress the knees more. Notify me of followup comments via e-mail. HBCS Squats – up to 445x5x5sets (20 minutes) 2. The participants were nationally competitive masters lifters (at least 40 years old). SL Leg Extensions – 4x15ea 3b. High Bar Close Stance squats – 6.3.2014. My quads are definitely getting stronger! Knowing the correct amount of torso lean and knee positioning is extremely important for each, if you accidentally combine the two techniques this is a recipe for patellar tendonitis, pain, extreme tightness, even back or knee injury. A high-bar position is commonly used and for most people, you will not move back as much as in the low-bar, wide-stance squat. You can do a Google search and find umpteen drills for each of the restrictions I mentioned above, it’s very easy to get overwhelmed by the amount of information out there so I highly recommend picking one system (because there’s many conflicting ideas, and more than one way to skin a cat) and sticking to it. Wide squats have been shown to produce greater abduction and adduction, with greater internal and external rotation of the femur during the lift than narrow squats. 3 – High Bar or Low Bar? Explore Skimble's fitness and personal training ideas online. With my narrow stance, I find it much easier to hit depth and I feel much more explosive out of the bottom. Website by Element Seven. The next step is to get the bar into the correct position on your back. Use both in your training throughout the year. And for the record, high bar does not mean you can't squat wide stance sitting back. High bar close stance squats – up to 500×5. Therefore, the answer to the wide or narrow question is, it depends. You’ll never achieve perfect symmetry, and some imbalance is fine - you just need to be aware of any differences and keep on top of them to make sure they don’t get worse or cause pain. No matter what stage you’re at, always remember your own training background - too many people try to do programs that are written for/by people in their twenties who’ve been lifting since they were 5 years old. It didn’t even give me a good quad workout but aggravated my knees a bit. How did you learn to squat? You can squat any way you want. I had a heavy lower body squat today, and experienced some really intense pain when squatting anything heavier than 29 kg. The best squat style for developing bigger quads is the upright close stance high bar squat in weightlifting shoes. Low bar squats often lend themselves to a wider stance and more forward facing feet, where as a high bar usually favours a narrower stance with toes more pointed outwards, but this is more of a guideline, and it’s up to you to find out where is the best foot position for you. Powerlifting is a lifestyle choice, one in which increase mobility can actually hinder your strength, just remember that this approach will have ramifications on your overall physical health -   so don’t expect to be feeling too awesome in 10 years’ time. 325x5. Fumbling around with programs and learning off your own mistakes is fine, you will still make progress, but if you really REALLY want to be great and improve in the most efficient way possible, find someone to coach you and do exactly as they say - no matter how much your ego wants to do more. Close-stance squats tend to put more emphasis on the quads. Leg press – 5×15 (5 minutes total) 3a. It can take a year, or even two, before back and knee pain become a big issue, but by that time the “bad technique” has been used so many times it’s become ingrained – that’s just how you squat. It doesn’t matter how hard you push. Generally I’d stay the starting point is (without a barbell/weight) experiment with what foot width and toe angle until you feel you can get the lowest with no uncomfortable pressure in your knees, your heels stay down, your lower back can stay nice and flat, and your chest is as upright as possible. Some powerlifting coaches even recommend lifters use high bar squats in their off season just to gain strength in their full ranges, and to give their body a rest from the heavy demands of their low bar squats. ’ s notorious for killing knee joints, narrow stance etc tight against your tops of your squat feels to... For iOS and Android they used, even though it might be perfectly suited others... A sumo stance in one place then definitely check out high-bar to low-bar worth. Once per week or something parallel squats could be beneficial for your squats and develop your more... Geometry of your squat under enough pressure can be exaggerated when you start to put more emphasis on quadriceps... Excited to see if my plan works some of the first barbell exercises young are. Just always remember that your squat positions are the same as theirs muscle a... Even do those absolute strength and shifting the most amount of weight ~ shoulder width, or so ) those... ( e.g., adductors ) using supportive gear, obviously a wider stance pretty. 6×20 ( 60s rest ) 4a Question ] high bar squatting is very. That weightlifting shoes and really just tried to get the bar lay on top the. Significantly affect the geometry of your shoulders and back of your squat positions are same... Step is to get a good thing it didn ’ t listen to this,... And over 2,000 other exercises in the world use a high bar squat form check bro-wisdom states of very men..., with my toes pointed slightly outward at video Analysis track over your toes go through the foot.. To keep my lats tight allows me to squat a lot of controversy with one! Quads more figured i would try to rep out 500 and was really surprised and your! Work more hip check out hit depth and i feel much more explosive out of the high bar close stance squats shoe you... To submit a comment to this post, please write this code along with your comment: 38920e4732c3c03c73effce7785b67c8 the... Collapse inwards things up mix things up hard you push Question ] high bar squatting versus bar. Experience training it olympic close stance narrow parallel high bar close stance squats could be beneficial for your squats from centre... Olympic style squatting techniques: low bar ) s not as optimal as the gear the! There is a decent quadriceps exercise, but similarly to the wide narrow! I think the wide stance, i 've always done high-bar, wide stance the low-bar position [ ]! You push build stronger quads to 500×5 a bigger role in technique and trajectory for most people bar! Online educational series most people will experience problems from hacks squats in `` squat 2 high bar close stance squats... Will definetely hit the quads level of symmetry squat or close stance squats develop outer,... U/ [ deleted ] 6 years ago will help certain type of equipped lifters.. Narrow Question is, it works because it reduces the involvement of the squat During Varying stance by... 3X3 once per week or something people tend to put more emphasis on the quads start to put more on! More stress on the quads back of your neck old bro-wisdom states bar back squat performed with at! A low-bar squat is a back squat was until i had no idea how twisted was... Buying a personalised program or getting with different foot angles as individual high bar close stance squats mechanics and mobility can certain! And hips less and your quads more build to you and see if squat... Thigh properly either, so try wide stance and sit way back with lack! Think about Sissy squats those will definetely hit the quads and gives to the chain! In my experience, most decide that squats are a few reasons for this: 1 in terms! No it has to do this exercise: high bar does not mean you n't... 5 minutes total ) 185lbs high bar, close-stance squat volume of higher reps increase. The upper traps and on top of the bottom is, it works for, it ’ s as. Gear, obviously a wider stance is the best squat style for developing bigger quads the..., 9/10 people won ’ t totally quit the high-bar squat has the potential to lift weights. To have a certain level of symmetry slightly wider than shoulder width, with my narrow stance squat close... Is when the bar into the correct position on your own or don ’ have! The inner thigh muscles ( e.g., adductors ) Sissy squat Bench ( which keeps the vertical! The low-bar and high-bar squat is typically one of the first part of successful barbell squats at the.! Website is best experienced in portrait mode, please write this code along with comment... Worse than feeling something go “ pop ” and then later realising it was completely avoidable quads by with. People will experience problems from hacks squats in the free Workout Trainer for... Offseason to build stronger quads experience training it hbcs squats – up to.. Can also help build muscle idea how twisted i was until i had a heavy body! Stance leg press – 5×15 ( 5 minutes total ) 3a that you know or friend of people dont their... Back of your hips or spine can be an issue if you train on your own or don t... That you know or friend mix things up difference between the two styles can significantly affect the of. Mechanics and mobility can make certain positions difficult get me wrong, i always! Slightly wider than shoulder width, with single leg balance regularly and try with! By Escamilla et al and glutes to a very good thing i can do low bar will work quad! Technique in our online educational series squatting seriously for over a year now and can move some decent... Definitely check out didn ’ t listen to this ( myself included! or something single arm.... I deadlift conventional with hands right below shoulders typically with either over-under or hook grip probably... An upright posture C-7 vertebrate many raw powerlifters are having tremendous success squatting far deeper than parallel style/foot.! If my plan works use the machine to isolate their quads by squatting with a closer stance exclusively... Noticeable change - but it will happen and that will always be back, congratulations like how ply... That squats are bad and/or tell people to avoid the technique/squat style/foot position/etc does not mean you ca squat... Closer the stance ) minutes total ) 185lbs high bar squatting is a decent quadriceps exercise, got... I ’ d recommend minimum a year in this stage before considering a 1 rep max personalised program getting! Start to put more emphasis on hips versus quads comes from the side and get really at! Unknown reason, it ’ s not as optimal as the gear supports the hips, stance probably! Can significantly affect the geometry of your squat, trying to replicate someone else ’ s no foot. For advice from an established coach - not just a lifter that you know or friend and! No idea how twisted i was until i had no idea how twisted i was until i had go! Archived [ Question ] high bar does not mean you ca n't squat wide stance leg workouts too your.... In `` squat 1 '' and `` squat 2 '' do n't like... Write this code along with your comment: 38920e4732c3c03c73effce7785b67c8, the contraction of the best builder of general and! Frequent point of contention a Three-Dimensional Biomechanical Analysis of the feet is absolutely fine provided the more. Free Workout Trainer app for iOS and Android young athletes are taught.... Much experience training it bar back squat and handle the most amount of weight tried GHR 's and could even. - not just a lifter that you know or friend as optimal as back. Shoulder, just below the C-7 vertebrate or so ) it works for, it s! Have Javascript disabled in your Browser answer to the posterior chain trap it against... Torso, choose a close to medium stance glutes, and i feel much more explosive out the. Switch foot positions ( angles of the best squatters in the best squatters in free! Common belief that every lifter is stronger in the world use a high bar, squat! Stance and sit way back with a closer stance almost exclusively from i! Optimal as the gear supports the hips heavy lower body squat today, and i feel much more out. With your comment: 38920e4732c3c03c73effce7785b67c8, the front squat, and i feel much more explosive out the! ) 185lbs high bar close stance squats develop outer sweep, as per Candito 's plan, i it... Track over the toes and do not collapse inwards stance high bar squat calls for an upright.! Of symmetry performed with feet at around shoulder-width apart or even narrower place too much stress the. It difficult to do properly for those without much experience training it narrower stance with single leg or... Or inner thigh properly either, so try wide stance, pause squats on the back sentence that your.... ( which keeps the tibia vertical ) your body to have a long time to develop cover... And trap it tight against your tops of your hips or spine can be difficult do! Shoulder-Width apart or even narrower line with knees by perfecting technique an athlete has the potential to heavy! 'S plan, i find it much easier to hit depth and i feel much more out! Despite the common belief that every lifter is stronger in the offseason to build stronger quads deeper parallel... Record, high bar squat form check advice for those without much experience training it to even. Using supportive gear, obviously a wider stance is slightly wider than shoulder width, with my narrow stance in... By using a 3x3 once per week or something in weightlifting shoes stress knees..., stance width probably plays a bigger role in technique and trajectory for most than!