High bar vs Low bar Squat for olympic lifting

High bar vs Low bar Squat for olympic lifting

The typical statements for the high bar are:
A) Larger range of motion, more quad involvement
B) The position of the squat resemble the receiving position for the Olympic lifts due to an upright torso

The typical stamens for the low bar are:
A) The starting position/the pulling position for the clean and snatch are identical to the deep low bar position, hence the low bar will strengthen your start for the Olympic lifts.
B) “Better” leverage-> higher load-> more muscular work.


It seems to be really popular to argue about this topic and people often end up in one of the two camps. My Five cents! Low or high bar? how should you squat! IT DOES NOT MATTER for Olympic lifting. Research from Russia and Ukraine has showed again and again that the back squat has low transfer to the Olympic lifts compared to the front squat and variations of the classic lift.
We do not back squat to improve our Olympic lifts! We back squat to improve leg strength!

Depending on how your torso, femur and shoulder built, you will find a spot for the bar, low or high, Place the bar in that spot , that feels right for you, lower your hips and use your legs. Don’t focus too much on back angle, as long as the angle is consistent during the motion its fine, the back angle does not have to be that upright, in fact it’s impossible for longer femured persons to squat with an upright torso/back so don’t even bother trying.

To summarize: Back squat for Olympic lifting? Stop thinking about low or high bar placement! Find the right spot, you own personal spot and squat, focus on improving your leg strength instead of thinking about if the bar should be 1 or 2 inches higher or lower on your back.
Daniel Engman, Södra

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