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Exercises Movements, technique & proper execution

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Old 02-23-2009, 03:17 AM   #1
Jagtar Mukhtar
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am i low bar or high?

i know there are loads of threads that get all technical but they're of no use to me answering this simple question. How do i tell whether the squat i am doing is low bar or high. I cant have the bar any higher -- does this suggest it is high bar?
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Old 02-23-2009, 03:24 AM   #2
Alex Europa
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Re: am i low bar or high?

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Originally Posted by Jagtar Mukhtar View Post
i know there are loads of threads that get all technical but they're of no use to me answering this simple question. How do i tell whether the squat i am doing is low bar or high. I cant have the bar any higher -- does this suggest it is high bar?
Really? Have you Googled it? There are about 10 pages of images that show both types. Self help is a wonderful thing.

And the technical stuff is pretty damn important as the weight gets heavy, I would argue that it's very useful.

- Alex
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Last edited by Alex Europa; 02-23-2009 at 03:27 AM..
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Old 02-23-2009, 03:38 AM   #3
Jagtar Mukhtar
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Re: am i low bar or high?

no offense but i wouldnt google something like this. there are too many dodgy bodybuilders giving info on how to lift weights, and i wouldnt trust them to tell me anything useful
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Old 02-23-2009, 04:21 AM   #4
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Re: am i low bar or high?

If you don't know whether you're high-bar or low-bar squatting, I'd be willing to bet a lot of money on your squat being pretty ugly.

In a nutshell (and please refer to other sources for information on how to squat correctly; Starting Strength for the low-bar squat and Greg Everett's Weightlifting book for the high-bar are some good books):

High-bar squat:
Bar resting high on your traps
Vertical torso
Knees going as far forward to allow that vertical torso
Thumbs usually wrapped around the bar
Look straight ahead

Low-bar squat:
Bar resting on top of the posterior deltoids
More horizontal torso
Minimal forward movement of knees
Usually thumbless grip with raised elbows
Look at the floor ~6-8ft in front of you
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Old 02-23-2009, 04:26 AM   #5
Jagtar Mukhtar
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Re: am i low bar or high?

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Originally Posted by Júlíus Magnússon View Post
High-bar squat:
Bar resting high on your traps
Vertical torso
Knees going as far forward to allow that vertical torso
Thumbs usually wrapped around the bar
Look straight ahead

Low-bar squat:
Bar resting on top of the posterior deltoids
More horizontal torso
Minimal forward movement of knees
Usually thumbless grip with raised elbows
Look at the floor ~6-8ft in front of you
posterior deltoids? you lost me. i use thumbless, and knees track out, horizontal torso, etc. still have no idea whether it's low or high.
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Old 02-23-2009, 04:29 AM   #6
Alex Europa
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Re: am i low bar or high?

Look, I'll walk you through it.

Go to Google.com
Click on Images at the top of the page
Do a search for low bar back squat position
Look at the pictures

Attached is the FIRST picture that came up in my search...from CrossFit NYC's site (sourced from Starting Strength). It makes it pretty clear.

Also, some basic anatomy would help you greatly. An investment in Starting Strength (W/F/S) would teach you alot.

- Alex
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Old 02-23-2009, 04:30 AM   #7
Jagtar Mukhtar
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Re: am i low bar or high?

i've seen that picture before in the book. doesn't help -- all it demonstrates is the high bar position is higher than the low bar position
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Old 02-23-2009, 04:35 AM   #8
Alex Europa
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Re: am i low bar or high?

That's the answer! Why are you confused?

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Old 02-23-2009, 04:39 AM   #9
Jagtar Mukhtar
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Re: am i low bar or high?

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Originally Posted by Alex Europa View Post
That's the answer! Why are you confused?

- Alex
well i cant see see my back for one, all i can do is 'feel' and guess that ive got the right landmarks...

just wondering if there was a surefire way to know i'm doing proper lowbar squats!
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Old 02-23-2009, 04:39 AM   #10
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Re: am i low bar or high?

If your concern is being more accurate than the illustration shows, you probably need to look up trapezius and posterior deltoids. If you don't trust the internet, look them up in an anatomy book.
I had the same question back when, and I googled low-bar and high-bar squats and clicked the images tab, and there a LOT of pictures from all angles that show you where the bar should sit for each.
I hope that helps, good luck.
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