High Bar Back Squat - How To Series

One of the best strength exercises is the high-bar back squat, which helps build absolute strength and power in the core and lower body. In this article, we will discuss the fundamentals of the high-bar back squat technique as well as the top three most common blunders that novices frequently commit when performing the exercise.

WHAT ARE THE DIFFERENCE BETWEEN HIGH-BAR AND LOW-BAR BACK SQUAT?

Let's start by outlining the high-bar back squat. The barbell is placed on the upper back, close to the base of the neck, in this squat variation. Unlike the low-bar back squat, which requires a more forward lean with the bar on the rear delts, this position allows for a more upright torso.

HOW DO YOU PERFORM A HIGH-BAR BACK SQUAT?

Start by placing the barbell on a squat rack at a height that allows you to safely unrack it without having to calf raise or start in a half squat in order to perform the high-bar back squat correctly. Unrack, take a couple of steps back, and with your feet slightly turned out, spread them about shoulder-width apart. Make any necessary adjustments to your stance to permit the deepest squat possible while maintaining midfoot pressure and an upright torso.

As you descend into the squat, take a deep breath and brace your abs by pushing your stomach out. Keep your chest up and keep your balance with your midfoot. Before standing up as quickly as you can, mirroring the descent, aim to squat to the deepest possible position while maintaining midfoot balance, an upright torso, and a braced core.

COMMON ERROR No. 1:

Not being able to reach full depth is a common oversight when performing high-bar back squats. If you struggle with this, pause where you normally squat, hold it for two seconds, try squatting a little lower, hold it for another two to three seconds, and then stand up. With this, your new range of motion will become more comfortable and strong.

COMMON ERROR No. 2:

Lack of proper timing and speed in the squat is another common mistake. Many novice lifters start the squat too quickly, which causes the bar to slightly break from the shoulders and crash back on the lifter in the middle of the squat, making the lift feel much harder than it should. Instead, you'll notice a difference if you try to start the squat smoothly rather than abruptly!

Dropping into the squat too quickly will cause the bar to crash on you at the bottom of the lift, making it harder to use a stretch reflex and, as a result, making the lift much harder, just like starting the squat too soon. To give yourself more control over the eccentric and more explosiveness over the concentric, try to keep your down (eccentric) speed slower than your up (concentric) speed.

COMMON ERROR No. 3:

The "Good Morning Squat" refers to another common squat error in which the lifter's torso slides forward as they rise from the bottom of the squat. As a result, the lift is less effective and places more stress on the lower back because the bar is placed over the ball of the foot rather than the more ideal midfoot position.

Make sure that the upper and lower bodies work together rather than separately by using the cue "drive your traps into the bar." If this does not resolve the issue, it may be a strength issue. Try a tempo squat with lighter weights that requires both a 4-second eccentric and a 4-second concentric, with the intention of taking the extra time to correct any forward lean on the way up. This, along with specific lower back and quad isolation exercises, can also help correct any specific weaknesses that cause this forward lean.