Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer
Introduction:
Now that we have covered proper squat mechanics and myths, we can review the different squat techniques to best suit you and your goals. In this post, you will learn the difference in squat mechanics and the muscles emphasized in front-loaded squats, high-bar squats, and low-bar squats.
Different Squat Variations:
Everyone has an opinion on what squat variation is the best. We need to step back and see what lens they are looking through when giving you their opinion. For example, if you ask a bodybuilder, they will probably tell you high bar squats or front squats are the best because they are squatting to improve the size of their quadriceps (the four muscles on the front of your thigh). If you ask a powerlifter, they will tell you a low bar squat is the best because they are trying to squat the most weight possible. The low bar squat is better in this scenario because it recruits more overall muscle mass allowing you to lift heavier. So what should you be doing? The answer is that you should do both if you make the right adjustments to your anatomy. Recall from part one, someone with retroverted hips needs a wider stance and more of a toe-out position. Someone with anterverted hips will do better with a narrower stance and more of a toe-forward position. So for example, if you have a retroverted hip angle, you can do all squat variations as long as you maintain the wider stance. However, the variation you pick is dependent on your training goals.
Body Weight Squats:
Before I dive into the other squat variations, it’s important to go over the bodyweight squat. This is the best time to assess where the person’s mobility limitations are and what form modifications you have to make based on the structure of their anatomy. It’s vital to learn to control your body weight before loading that movement pattern. You can develop good form with little to no weight on any exercise. As we say here all the time at The Bar and Plate, treat light weights like heavy weights. This allows you to stack up quality reps/practice and build good motor control in that movement. Every true beginner should start here. Visit my previous blog post on how to execute a squat properly!
Front Loaded Squats:
Now that you have built a good movement pattern with your body weight, we can progress to a front-loaded squat. There are plenty of variations of a front-loaded squat. These variations consist of a plate reaching squat, goblet squat, front squat, and many more. The next thing that we need to cover is the mechanics of this subset of squats. A front-loaded squat is going to counterbalance you since you are holding the weight in front of you. This does two things, forces you to brace your core and forces you to have a more upright torso position. Having a more upright torso position demands more of a knee-over-toe translation making this a knee-dominant squat. This is ideal for the beginning lifter because the counterbalance will force them to have proper squat mechanics, considering their mobility issues are taken care of. This will also carry over very well to their everyday life. Making this the ideal squat variation for most of the general population. Since these are more of a knee-dominant squat, this is also ideal for bodybuilders. This variation is going to demand more from the quadriceps. Lastly, these squat variations are great for Olympic Weightlifters because these squat mechanics are very sport-specific.
Low bar (Powerlifting) V.S. High Bar:
The first difference between a high bar and a low bar squat is the positioning of the bar on your back. Let’s dive into the high bar bar squat first. For the high bar squat, you need to set the bar higher on your back. The right spot would be your upper traps. Since the bar is set up in this position, this will force you to have a more upright torso and knee-over-toe translation just like the front-loaded squats making it a knee-dominant squat. So if your goal is to increase the size of your quads, this is a great option!
For the low bar squat, the bar will be set lower across the rear delts. Since the bar is set lower on your back, this will cause you to have a more forward torso position. This is going to engage more of your posterior chain (glutes and hamstring) and require less knee-over-toe translation. This is a more hip-dominant squat. Also to get the bar lower on your back this is going to require more shoulder external rotation mobility when compared to high-bar squats. This variation leverages your hips better and utilizes more muscle mass allowing you to lift heavier weights. So if your goal is to increase maximal strength, this is best!
Conclusion:
While we went over the differences between all these, it is always recommended to have professional help to ensure you are making the proper decision. Having a skilled eye to test mobility, spot form issues, and modify the form to your anatomy is vital to progress. Visit the link below to start your journey!
Thebarandplate.fit/contact