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

  • Making The Right Decisions

    What you put into your body goes a long way to maintaining your health. By Jay Campbell and Jim Brown  ...

    Sharon OrtigasOctober 24, 2017
  • Are Macros The Key To Your Goals?

    The difference between looking good and feeling good is more than just a number. By Raphael Konforti MS, CPT   “You...

    Sharon OrtigasOctober 23, 2017
  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • 5×5

    This isn't some math problem. It's your solution to build power and strength. By Eddie Avakoff   What attracts me to...

    Sharon OrtigasOctober 19, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • 5 Step Guide To Successful Time Management!

    These tips will ensure nothing gets in the way of succeeding with your workout goals. By Kris Gethin   In this...

    Sharon OrtigasOctober 17, 2017
  • Total Knockout!

    You already fell for Lindsay Christiansen with one simple glance. Are you man enough to dive into who she really is?...

    Sharon OrtigasOctober 16, 2017
  • 9 Reasons To Take Branched-Chain Amino Acids

    If you are serious about your physique, you'll seriously want to give this supplement a look. By Sarah Butcher   BCAA:...

    Sharon OrtigasOctober 16, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017