How Changing How The Bar Is Positioned Can Change The Squat

The best exercise for the legs is by far, the squat. Though most people who perform squats, may not be allowing this exercise to live up to its potential to help build the thighs. Depending on how your built, you may need to try and adjust the way you position the bar.

The two most common bar placements during squats are high (bar on top of the traps, at the base of the neck) and low (bar across the lower portion of the traps. High-bar squatters typically distribute the weight more evenly across the knees and hips, while low-bar lifters put more weight on the hip joints, since they tend to bend at the waist to kick their glutes and hips back and keep the bar in its low position. Low-bar squatters also tend to put less stress on the knee joints because the lower legs stay closer to perpendicular, minimizing grinding forces on the knees. Because low-bar lifters tend to kick their glutes out, the glutes can actually be taking more of the stress of the weight than the quads.

High-bar squatters tend to activate the quats more, but can feel more lower back discomfort due to the strict upright posture of the squat.

The best advice for determining which position is best for you is that the longer your legs and torso are, the lower on your traps your bar should be placed. shorter legs should try to aim for a higher placement.