Connect
To Top


The Best Way to Squat


7208-benwhiteQ: What’s the best method for squatting, low bar or high bar?

A: The way you perform squats depends on your goals. Are you a powerlifter, weightlifter, strongman, CrossFitter, bodybuilder or nondescript strength trainee with noncompetitive or nonmyopic-competitive goals?

Powerlifters should specialize in low-bar squatting because they rely on the powerful hip extensor muscles, the glutes, instead of putting more stress on the knee extensors, the quads, which are not as strong. For weightlifters, high-bar squatting is preferred because it better emulates the type of squats used in competition (such as in the “catch” position of the snatch). Bodybuilders should select their squats based on their aesthetic needs for competition—either bigger quads or more muscular glutes and hamstrings.

CrossFitters should prioritize high-bar squats, again because they are required to perform the overhead squat, where they are holding a weight overhead at arm’s length and squatting deeply, in class or competition.

Finally, strongmen and general strength trainees should probably do both types of squats or merely pick their favorite method. The bottom line is that squat preference is a function of the demands of the task to be performed.

Editor’s note: Ben White won his first IFBB professional bodybuilding contest, the Tampa Pro, in 2010. He is also a champion powerlifter and frequently competes in the World’s Strongest Bodybuilder contest at the Olympia. His best competition bench press is 711 pounds. He is an MPH athlete, www.MHPStong.com.  IM

 

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Intensity Audit

    Do you go hard enough in the weight room? Most of us think we do, but it’s not always the case....

    Sharon OrtigasJune 23, 2017
  • Hitting Below The Belt

    The Journal Of Strength And Conditioning Research recently published research indicating that specific training programs focused on lower-body muscle hypertrophy and...

    Sharon OrtigasJune 22, 2017
  • The Raw And The Cooked

    As a general rule, the closer you can eat something in it’s natural form, the healthier it is for you. That...

    Sharon OrtigasJune 22, 2017
  • Ripped Like 007

    If you ever wondered how James Bond managed to stay in fighting shape while slamming down martinis left and right, the...

    Sharon OrtigasJune 21, 2017
  • Post-Workout Fat Loss

    Powerlifters and mass monsters should mix their post-workout whey protein with a hefty dose of fast-acting carbs, but a recent study...

    Sharon OrtigasJune 20, 2017
  • Nature’s PEDs 

    These eight overlooked herbs can help you build your best physique ever.    By George L. Redmon, PhD, ND   “Many...

    Sharon OrtigasJune 20, 2017
  • Berry Chocolate Protein Booster

    If you train with your partner, this is the best post-workout pre-bedroom shake. By Amanda Burrill, MS   February is famous...

    Sharon OrtigasJune 19, 2017
  • Lutein And Fat Loss

    A carotenoid commonly fond in green leafy vegetables and long used to promote eye health might help you catch the eye...

    Sharon OrtigasJune 16, 2017
  • Do More Work

    Initiate growth by jamming more reps into fewer minutes in the gym. By Team Iron Man   PQ: This program takes...

    Sharon OrtigasJune 14, 2017