High Bar Squat vs. Low Bar Squat

  • Published: 30 July 2015
  • In this video, Alan Thrall compares the High Bar Squat and the Low Bar Squat. Differences, advantages, disadvantages, challenges.

    Alan answers the popular question: "High bar/Low bar which style is better?"
  • Sport Sport

Comments • 1 283

  • no one
    no one  6 days back

    its working broo

    • Salec Music
      Salec Music  7 days back

      YOOOOOOOOOOOOOOOO !!!!!!!!11

      • brigena frashni
        brigena frashni  1 weeks back

        Very helpful

        • Cameron McCoy
          Cameron McCoy  2 weeks back

          Why not both?

          • John Michael Ramos
            John Michael Ramos  3 weeks back

            Alan is now my favorite lifting dude in YT. I used to watch Athlean-X but doesn't cover much like Alan. Good shit

            • Maddock James
              Maddock James  4 weeks back

              For the last couple of months, any time I have had a question about lifting, Alan has had an answer. It is most often clear, to the point, well-reasoned, and still makes room for a healthy dash of humour.
              I'm loving your vids, mate. Thanks for dropping the knowledge!

              • Jayalroo
                Jayalroo  4 weeks back

                I like lowbar squats only because it feels like a nerve is being pinched on my traps when I try high bar squats

                • Yusef Alimam
                  Yusef Alimam  1 months back

                  Is there an in between

                  • Shelley Kieboom
                    Shelley Kieboom  1 months back

                    But i cant a vertical squat.. how can i fix this?

                    • Luca Bianchini
                      Luca Bianchini  1 months back

                      Try to work a lot on your mobility, but a perfect vertical back is not required for a good squat

                  • Smulus Aesthetics
                    Smulus Aesthetics  1 months back

                    Just tried low bar 2 times and my back and knees are without pain, sure holding the bar like that is a bit cramped but i like it now. Im going low bar all in :D

                    • Daniel
                      Daniel  4 weeks back

                      Yeah me too. Coming off injury, low bar completely gets rid of pain when lifting and even throughout the day where as high bar and even resting never really fixed it.

                    • Daniel
                      Daniel  4 weeks back

                      Same here. Coming off a knee injury and trying different squats I feel no pain lifting or throughout the day when I low bar vs high bar or even resting. I don't know why.

                  • J Rock
                    J Rock  1 months back

                    If you're tall, long legs and torso, low bar is the only way to go for beginners. otherwise the leverage will kill the lower back.

                    • Aaron Frampton
                      Aaron Frampton  1 months back

                      If you have a short torso and long femurs, high bar looks just like low bar. You cannot mechanically get into an upright position unless you push the toes way out with a very wide stance. This creates some unnatural motion on the knees and hips.

                      • Chris Rye
                        Chris Rye  1 months back

                        Mark Rippetoe swears by the low bar squat, idk who to trust. :/

                        • Phillip Constantine
                          Phillip Constantine  3 weeks back

                          *a video or two

                        • Phillip Constantine
                          Phillip Constantine  3 weeks back

                          Chris Rye Alan is a starting strength coach now. He might see this topic differently today. I know I’ve seen a video or to where he’s said that he’s changed his opinion on some lifts.

                      • A.F.S.
                        A.F.S.  1 months back

                        Low bar takes a little getting used to,,,but once you get it,,,,you will love it.

                        • shadow n
                          shadow n  1 months back

                          I'm sorry but the argument saying "do you shit high bar or low bar position is B's" when are you gonna shit holding 300+ on your back ever

                          • Andrew Bowsher
                            Andrew Bowsher  2 months back

                            What about for tall people? I'm 6ft 6 and have been told by someone who studies weightlifting that for tall people the lowbar squat is better. I do was to grass squats as well and have found that lowbar squating has improved my motivation tonsquat as well as I am finding it far more comfortable. I'm a discus thrower s squatting is a big part of my training.

                            • Remco Bravenboer
                              Remco Bravenboer  4 weeks back

                              Andrew Bowsher I am 6'6 as well and have been doing high bar. Reached 140kg PR at 91kg bw. Work on the form and ankle mobility. Also add posterior chain work such as RDL's and hip thrusts

                          • Cassius Gaio
                            Cassius Gaio  2 months back

                            Both are very good. Doing both of them will increase ur strenght in many aspects.

                            • john doe
                              john doe  2 months back

                              I like to do medium bar squats.

                              • wfs2 email
                                wfs2 email  2 months back

                                Great breakdown. Thanks!!

                                • SavvyPear1
                                  SavvyPear1  2 months back

                                  Alan, is performing half sets low bar half sets high bar on a given leg day a good idea? Or is it wiser to stick to one for an individual set scheme?

                                  • Color4vibes
                                    Color4vibes  2 months back

                                    I’m a beginner! Thank you so much for your help! Oh and by the way I investigated a few of your videos, great personality! 🎀🤗

                                    • Shibe
                                      Shibe  2 months back

                                      im gonna keep lowbar squatting and deadlifting until i can deadlift a car

                                      • Hajdú Róbert
                                        Hajdú Róbert  2 months back

                                        So it's basically pointless for me to do low bar squats because I regularly do deadlifts.

                                        • Raze GE
                                          Raze GE  2 months back

                                          I come back to athlean x and allan so i can be better :)

                                          • Rob Erickson
                                            Rob Erickson  2 months back

                                            High bar all day for this guy

                                            • Beau Wansbrough
                                              Beau Wansbrough  2 months back

                                              I WOULD LOW BAR SQUAT SHIT IN THE WOODS!!!

                                              • Barney Fife
                                                Barney Fife  2 months back

                                                Any man who can teach me while showing his birthday side-ass...props!

                                                • Fernando Salazar
                                                  Fernando Salazar  2 months back

                                                  Only real bros low bar shit in the woods 😆

                                                  • yxan fajter
                                                    yxan fajter  3 months back

                                                    im lowbar squatting when i shit in the woods tho

                                                    • Teemeah
                                                      Teemeah  3 months back

                                                      but then a later video of yours says that the low bar squat is better... Now i'm confused.

                                                      • RDAFITNESS SUNSTAR GAIN!
                                                        RDAFITNESS SUNSTAR GAIN!  3 months back

                                                        ⚠️*HIGH BAR IS FOR LIGHT LOADS, NOT FOR 1RM OR NEAR LOW BAR IS BEST* Who wants to place the bar on the vertebrae anyway? High bar whatever that is is stupid.

                                                        • Bogy 1 Kinoby
                                                          Bogy 1 Kinoby  3 months back

                                                          There is no downside to either squat.

                                                          • Shayfer Downing
                                                            Shayfer Downing  3 months back

                                                            Low bar because my ankle ROM is very limited. I have been doing ankle stretches for several months just to get 2-3° difference.

                                                            • Glenn De Freitas
                                                              Glenn De Freitas  3 months back

                                                              Now that Alan is a certified SSC I would love to hear his opinion / review on this video. SS primary focus is on low bar so much so that it states that its actually the only form of squats.

                                                              • Martin
                                                                Martin  3 months back

                                                                That comparison between deadlift and low bar squats was very helpful. I was doing low bar squats with low bar and doing deadlift. Thanks

                                                                • Twitch Relax24
                                                                  Twitch Relax24  3 months back

                                                                  I see my legs 🦵 getting bigger tho with high bar but I want to do 5x5 high bar

                                                                  • HCkev
                                                                    HCkev  4 months back

                                                                    Low bar squat, being similar to deadlift, could be considered as an alternative. You need to shock your body, when you do the same exercises over and over again, your body gets used to and you don't get as much results from it as when you first started doing it. So I think doing deadlifts for a month, then switching to low bar squat for a month, and so on, to me, sounds like a good idea to ensure you're still getting the most out of deadlifts/low bar squat.

                                                                    • Faggy McFegit
                                                                      Faggy McFegit  4 months back

                                                                      what about the front squat? it’s the one i’m most comfortable with.

                                                                      • roy4922
                                                                        roy4922  4 months back

                                                                        I'm just starting to mess with barbells for the first time, and coming from doing a lot of goblet DB squats, high bar feels easier. Low bar feels so unnatural, like I'm toppling over. Plus, high bar is just so much more comfortable from the starting position.

                                                                        • Seth Corn
                                                                          Seth Corn  4 months back

                                                                          I like mid-bar squats

                                                                          • BJ K
                                                                            BJ K  4 months back

                                                                            hmm I think I would $hit in the sissy squat position

                                                                            • Ismael aljaroudi
                                                                              Ismael aljaroudi  4 months back

                                                                              have you changed your opinion since this video?

                                                                              • AG
                                                                                AG  4 months back

                                                                                Spent months and months trying to get high bar right. We just don't get along.

                                                                                • Erik Contreras
                                                                                  Erik Contreras  4 months back

                                                                                  AG it’s very difficult due to needing good mobility. Go see Olympic weightlifters how much they warm up and stretch before and after.

                                                                              • Jake Luis
                                                                                Jake Luis  4 months back

                                                                                Booty so white I'm blind 💀

                                                                                • Does this look like the face of mercy?

                                                                                  I've always thought my squat looked a lot like a deadlift. Both are pretty much the same weight too. Thought it might be something wrong with the way I deadlift.
                                                                                  What's your stance on front squatting?

                                                                                  • AP
                                                                                    AP  5 months back

                                                                                    I hope y'all stay safe out there in Sacramento with the whole leaky dam shit going on.

                                                                                    • Vikum Dharmsena
                                                                                      Vikum Dharmsena  5 months back

                                                                                      Funny How Alan's Opinions have changed over time. should i believe this alan or the now alan?

                                                                                      • Vikum Dharmsena
                                                                                        Vikum Dharmsena  5 months back

                                                                                        @Guitar Man after he became a starting strength coach and then he went onto become a barbell medicine crew member he said that that Low bar is superior to the high bar squat. Watch his How to Low Bar squat video.

                                                                                      • Guitar Man
                                                                                        Guitar Man  5 months back

                                                                                        I'm new to this channel, out of interest what is the difference between his opinion in this video and today?

                                                                                    • Daniel D
                                                                                      Daniel D  5 months back

                                                                                      You had me with “shit in the woods”