High Barbell vs. Low Barbell Back Squat

The barbell back squat is arguably considered one of the major driving forces for athletic development due to the need for highly coordinated movement through multiple planes of movement, simultaneously targeting the quadriceps, hamstrings, glutes, as well as the trunk for anti-rotation. The co-activation demand on these muscle groups has shown to correlate with significantly higher readings of electromyography (EMG) activity during the ascending phase of the movement in elite female athletes (Sarah C Martinez, 2023) (1). These multiplanar demands placed on the body throughout the movement allow for a wide range of transferable benefits to athletic performance, including balance, coordination, and stability. However, capacity for these performance-related benefits is dependent on the level of proficiency of the movement. In other words, the barbell back squat demands a high level of coordination, not only to be able to lift the weight per se., but to simultaneously prevent rotation of the lumbar spine. Click here to read more about how the neuromuscular system contributes to movement efficiency.

High Bar Squat (HBS) vs. Low Bar Squat (LBS)

Ultimately, the position of the bar during the squat is determined by the point of intersection of the centre of mass. The most common position of the barbell to adopt for a back squat is the high bar, where the bar sits across the upper trapezius muscle. This position is typically adopted by those with sound mobility in the hips and ankles, and has shown to enhance knee flexion, reduce hip flexion, lead to a more upright torso, and a deeper squat. The LBS on the other hand is typically adopted by taller people who exhibit less mobility of the aforementioned joints, leading to a greater forward lean during a normal bodyweight squat. In these cases, the LBS is much safer as it is better aligned with the centre of mass of the individual. Utilising a HBS position could be catastrophic as this would contribute to a huge amount of strain at the point of axis of rotation due to the increase in moment arm length, leading to significant injury risk.

What Squat Type is Best for Athletic Performance?

The overarching aim for any athletic training intervention is to improve performance and ensure continual development. However, none of these aims can be achieved through inappropriate interventions risking harm/injury. Therefore, the safety of the intervention must always be prioritised. This includes preceding the barbell back squat with regressed interventions such as goblet squat, split squat and front squat to ensure appropriate neuromuscular coordination is achieved.

Taking this into consideration, if you are relatively tall or lack adequate mobility to confidently perform a back squat, try adopting a LBS position. Inversely, relatively short people or those who exhibit sound mobility of the hip and ankle joints may find they respond to the HBS position better. A Review of the Biomechanical Differences Between the High-Bar and Low-Bar Back-Squat conducted by Glassbrook et. al. (2017) found the LBS was associated with greater muscle activity of the erector spinae, adductors, and gluteal muscles, greater quadriceps muscle activity associated with the HBS (2). It was also suggested that "those seeking to replicate movements with a more upright torso and contribution from the quadriceps may rather seek to use the HBBS in training" (2). This has shown to be particularly important point for athletes involved in running sports, as the correlation in the position of the centre of mass in the HBS with that of proper running mechanics being attributed to enhanced sprint performance (3, 4).

Summary

Whilst the position during the HBS best correlates with typical positions of sport-specific movement patterns, the safety of the athlete during the movement should always take precedence. This includes first obtaining an appropriate level of neuromuscular coordination using regressed squat models such as the goblet squat, split squat and front squat. Optimising safety during the barbell back squat is different between each individual, with the safest position of the bar depending on the relative alignment of the centre of mass in space.

References:

1. Martinez SC, Coons JM, Mehls KD. Effect of external load on muscle activation during the barbell back squat. Eur J Sport Sci. 2023 Jun;23(6):975-982. doi: 10.1080/17461391.2022.2081093. Epub 2022 Jun 13. PMID: 35603722.

2. Glassbrook DJ, Helms ER, Brown SR, Storey AG. A Review of the Biomechanical Differences Between the High-Bar and Low-Bar Back-Squat. J Strength Cond Res. 2017 Sep;31(9):2618-2634. doi: 10.1519/JSC.0000000000002007. PMID: 28570490.

3. Williams MJ, Gibson NV, Sorbie GG, Ugbolue UC, Brouner J, Easton C. Activation of the Gluteus Maximus During Performance of the Back Squat, Split Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting. J Strength Cond Res. 2021 Jan 1;35(1):16-24. doi: 10.1519/JSC.0000000000002651. PMID: 33332802.

4. Atalağ O, Kurt C, Solyomvari E, Sands J, Cline C. Postactivation potentiation effects of Back Squat and Barbell Hip Thrust exercise on vertical jump and sprinting performance. J Sports Med Phys Fitness. 2020 Sep;60(9):1223-1230. doi: 10.23736/S0022-4707.20.10888-0. Epub 2020 Jun 23. PMID: 32586077.