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Old 11-17-2010, 12:58 PM   #11
Lincoln Brigham
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Re: Squat Transferability

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Low bar is a dead end. I don't know why anyone does it other than the fact that Rip is an entertaining writer & speaker. I did it and taught it for a long time before coming to that conclusion.
My experience has been similar. I did low bar for quite a while and the only major difference I saw was that every low bar squat session left bruises on my shoulder blades. The difference in training effect was marginal at best. But since I need more bodyparts to hurt like I need more holes in my head, I switched back to high bar.

My feelings on this are in line with Brian's - do 'em all.
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Old 11-18-2010, 01:03 AM   #12
Ian Nigh
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Re: Squat Transferability

Lincoln,
Id be interested in hearing a bit more about your experience using low bar squats to train for Oly lifting.
Did you find the claims regarding posterior chain development unfounded?
Did you have to reduce your loads when you switched back to high bar?
What other differences did you notice with regards to high/low bar, belted/unbelted lifting?

I have heard more than one claim that low bar squatting increases limit strength faster by engaging more muscle mass, but there seem to be some ROM issues. Glad to learn from the voice of experience.
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Old 11-18-2010, 05:23 AM   #13
Bob Perkins
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Re: Squat Transferability

Just a quick question. What is a box squat?
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Old 11-18-2010, 06:58 AM   #14
Brian Degenaro
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Re: Squat Transferability

Ian, I can chime in:

I noticed absolutely no difference between low-bar or high bar except the depth at which I descended, and YES I was doing them correctly. Now if I turned low-bar into a "powerlifting" type squat then there was a difference. I didn't improve as quickly with either. Regarding belts, after a certain point my unbelted squat equaled my belted squat and currently there is no difference between them except I have one less thing to carry in my bag.

When weightlifters do squats, they don't intend to develop a large back squat, they intend to improve the lifts by squatting in a manner to improve the lifts. This is why many will squat with the upright torso and a quick tempo (see Idalberto Aranda) and/or bouncing out of the hole, to mimic the dynamics of a clean or a snatch. A large squat just happens to result most of the time.
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Old 11-18-2010, 07:27 AM   #15
Eric Montgomery
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Re: Squat Transferability

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Originally Posted by Bob Perkins View Post
Just a quick question. What is a box squat?
Google is your friend (WFS)
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Old 11-18-2010, 09:28 AM   #16
Bob Perkins
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Re: Squat Transferability

Eric thanks for the box squat vid. I have done a variation of this with a low bench and just barely touching then going back to the starting position. I'm guessing that is what he was getting at while explaining the move, but sat all the way to make his point.

Thanks again.
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Old 11-18-2010, 09:53 AM   #17
Katherine Derbyshire
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Re: Squat Transferability

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Originally Posted by Bob Perkins View Post
Eric thanks for the box squat vid. I have done a variation of this with a low bench and just barely touching then going back to the starting position. I'm guessing that is what he was getting at while explaining the move, but sat all the way to make his point.

Thanks again.
Just barely touching is a different exercise, really just using the bench as a ROM cue. Coming to a complete stop on the box forces you to drive off the bottom without using the stretch reflex. It's much more difficult.

Katherine
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Old 11-18-2010, 10:53 AM   #18
Lincoln Brigham
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Re: Squat Transferability

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Did you find the claims regarding posterior chain development unfounded?
You'll have to be more specific.

A few extra deadlifts and heavy cleans can take care of any posterior chain development that you might think high bar squats don't stress enough. I'm not aware of many O-lifters who aren't getting enough posterior chain work.

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Did you have to reduce your loads when you switched back to high bar?
Slightly, not much.

Quote:
What other differences did you notice with regards to high/low bar, belted/unbelted lifting?
It's been my observation that when lifters go from high bar, unbelted to low bar, belted squats they tend to squat higher and higher. As they squat higher the amount of weight they put on the bar increases. They then tell themselves the change in squatting style has made them stronger, but really they're just squatting higher. That's been my observation.
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Old 11-18-2010, 10:59 AM   #19
Tamara Cohen
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Re: Squat Transferability

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Originally Posted by Lincoln Brigham View Post
It's been my observation that when lifters go from high bar, unbelted to low bar, belted squats they tend to squat higher and higher. As they squat higher the amount of weight they put on the bar increases. They then tell themselves the change in squatting style has made them stronger, but really they're just squatting higher. That's been my observation.
Hmm, see, I am the opposite so far. I have a much, much easier time getting depth on a low bar squat. I haven't spent a huge amount of time trying to fix my high bar form, but low bar feels much more natural to me.
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Old 11-18-2010, 02:31 PM   #20
Lincoln Brigham
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Re: Squat Transferability

YMMV of course. If low bar feels more natural to you there's not a lot of compelling reasons to switch frankly. For me low bar cranks the crap out of my shoulders and doesn't do my elbows any favors either.

The question was specifically low bar AND belts. I have not seen the addition of belts resulting in lower squats. Look at my squat position - that low position is not even possible with a thick powerlifting style belt, for example.

Last edited by Lincoln Brigham : 11-18-2010 at 02:36 PM.
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