Why I Love High Bar Squats For Powerlifting
Why I Love To Program High Bar Squats?
Even though im a low bar squatter in meets, I spend a LOT of time in my training performing high bar squats.
The lifters on the Bryksquad can attest to this too: Most lifters on my team will see high bar squats at some point-
Im especially a fan of programming these in a lifters “offseason” or as a main secondary movement to help build their primary squat/or deadlift movement pattern.
Why?
High bar is basically the “close grip bench press” of the squat world
Its a close variation of the low bar squat, but due to the bar position+ overall difference in movement pattern, it results in increased demand on the muscles that keep you more “upright” in a squat 👇
-Thoracic extensors (upper back muscles)
-Core
-Quadriceps
This all provides great carryover to the low bar squat.
✅Due to the demands placed on the upper back+core, your upper body is less likely to get “tipped over” out of the hole and the weight will feel lighter on your back
✅The quad development created can help with the initial push out of the hole, and can also help teach us to load the quads properly which will help to keep your hips from shooting back out of the bottom.
✅The high bar can also carry over extremely well to the deadlift due to the extra demands placed on the quads and thoracic extensors as these play a crucial role in maintaining positioning and initial push off the floor in the deadlift.
Keys to get the most out of this movement👇
-Keep bar as HIGH up on back as possible (on top of traps)
-Drive the knees forward +minimize how much you sit back into your hips on the descent
-Keep knees pinned forward as you begin to come up out of the hole
-The more vertical you stay in a high bar squat, the more carryover you will see to your low bar squat and even your deadlift.
Want help getting jacked and strong this year?
Join the #Bryksquad Community!
I offer 1-1 customized coaching for powerlifting, bodybuilding and nutrition.
✅Get Strong
✅Get jacked
✅Dial in your nutrition
✅Improve your technique
✅Become a UNIT
Interested? Schedule a free gameplanning call at the link below!