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  • Posted On: 03-22-14, 11:11 am (EDT) #1

    305 High-Bar Squat- 5x5

    March 22, 2014, 11:11 am

    It has been a journey for me switching from low-bar squats to high-bar squats over the last 5 - 6 months. I was up to 365lbs for 4-5 reps with the low-bar, but felt as if I was not engaging my legs as much as I should be. In fact, I was beginning to feel the exercise a lot more in my lower back and I seemed to be "bouncing" at the bottom of the movement.

    When I made the switch to high-bar, I had to significantly drop the weight. It took me a few weeks to even get used to 225lbs. This is because with a high-bar squat you need to keep your chest up and really "sit" at the bottom of the movement. My flexibility was making it very hard for me to maintain an upright position with my chest at the bottom of the movement. But with proper stretching and warming up, I was able to fix my form and make gains.
    For today's leg workout I was able to work my way up to 305lbs for 5 reps on my last set of squats.

     

    The progression was:

     

    Set 1: 275lbs

    Set 2: 285lbs

    Set 3: 295lbs

    Set 4: 300lbs

    Set 5: 305lbs.

     

    Check out the video below. I was getting pretty fatigued around my 4th and 5th reps, but I was able to adjust and get under the bar to complete them.



    **A quick tip for when lifting heavy. Take in a breath before each rep. Make sure you have a nice strong "internal belt" going so your core is as strong as possible to prevent you from falling over. This will also help you to stay upright with heavier weight.

  • Posted On: 03-22-14, 11:31 am (EDT) #2

    305 High-Bar Squat- 5x5

    March 22, 2014, 11:31 am

    so you say that high bar is better?

  • Posted On: 03-22-14, 11:57 am (EDT) #3

    305 High-Bar Squat- 5x5

    March 22, 2014, 11:57 am
    Posted by: FutureBody

    so you say that high bar is better?

    No, hes saying its better for him. Low bar is usually used by powerlifters when they are competing in meets. A lot of them train with the high bar technique in the off-season though to get their strength up, and then they switch to low bar at the last minute before the meet.

  • Posted On: 03-22-14, 12:11 pm (EDT) #4

    305 High-Bar Squat- 5x5

    March 22, 2014, 12:11 pm
    Posted by: FutureBody

    so you say that high bar is better?

    Well, I wouldn't say better. They both have their place. But I can only imaging how much stronger I will be with my lower bar once I am able to really crush it with my high bar.

  • Posted On: 03-22-14, 12:42 pm (EDT) #5

    305 High-Bar Squat- 5x5

    March 22, 2014, 12:42 pm

    Looking good man and making some nice gains! I haven't ever done low bar and I'm not sure if understand how to hold it lower but like I said I've never tried it. I'm stI'll hitting my squats with my change in rom from your ATG squat thread. Had to drop mine down to 205 for 4 sets of 6 then to 4 sets of 7 and now 4 sets of 8. Just uped the weight to 215. Only problem is they hurt like hell for 4 days after on top of stiff single leg deads so I can only do them once a week.

  • Posted On: 03-22-14, 2:50 pm (EDT) #6

    305 High-Bar Squat- 5x5

    March 22, 2014, 2:50 pm
    Posted by: FutureBody

    so you say that high bar is better?

    In my opinion low bar is superior and a lot safer in terms of lower back injury prevention and spinal loading. It is actually more effective at hitting the lower limbs. Low bar is only contraindicated because it requires quite a lot of shoulder mobility.

  • Posted On: 03-22-14, 8:46 pm (EDT) #7

    305 High-Bar Squat- 5x5

    March 22, 2014, 8:46 pm
    Posted by: Daniel_Meyer

    In my opinion low bar is superior and a lot safer in terms of lower back injury prevention and spinal loading. It is actually more effective at hitting the lower limbs. Low bar is only contraindicated because it requires quite a lot of shoulder mobility.

    It's hit and miss depending on the goal, Low bar does have less direct spinal compressive force than a high bar placement but you trade that off for an increased inherent lean in the movement - thereby increasing the demand on the low back and postural muscles.

    Scott, all-tight-everything bud! Squeeze the LIFE out of the bar, tight back, tight ALL the things! (It's a coaches nature to cue )

    If you're not (hard to tell from the video), remember to pre-load your legs as you're getting ready to unhinge into the movement.

    Gangster depth, gangster weight, very very nice progress - especially considering the bar placement change.

  • Posted On: 03-23-14, 10:25 pm (EDT) #8

    305 High-Bar Squat- 5x5

    March 23, 2014, 10:25 pm
    Posted by: Adawg38

    Looking good man and making some nice gains! I haven't ever done low bar and I'm not sure if understand how to hold it lower but like I said I've never tried it. I'm stI'll hitting my squats with my change in rom from your ATG squat thread. Had to drop mine down to 205 for 4 sets of 6 then to 4 sets of 7 and now 4 sets of 8. Just uped the weight to 215. Only problem is they hurt like hell for 4 days after on top of stiff single leg deads so I can only do them once a week.

    Yeah, it just takes time to build the muscle / strength to handle it all at once. I go over high-bar an low-bar in this video. Check it out to see the differences.

  • Posted On: 03-23-14, 10:27 pm (EDT) #9

    305 High-Bar Squat- 5x5

    March 23, 2014, 10:27 pm
    Posted by: Daniel_Meyer

    In my opinion low bar is superior and a lot safer in terms of lower back injury prevention and spinal loading. It is actually more effective at hitting the lower limbs. Low bar is only contraindicated because it requires quite a lot of shoulder mobility.

    yeah, it definitely is safer and you can press much more.. But I felt as if I needed to work on my flexibility with ATG. My shoulders can handle the low-bar no problem, but my hips were holding m back a bit. since I started HIgh-bar, I have gotten much stronger with keeping my chest up and my flexibility has improved. Can't wait to see what happens when I switch back to low-bar!

  • Posted On: 03-23-14, 10:29 pm (EDT) #10

    305 High-Bar Squat- 5x5

    March 23, 2014, 10:29 pm
    Posted by: Impulse

    It's hit and miss depending on the goal, Low bar does have less direct spinal compressive force than a high bar placement but you trade that off for an increased inherent lean in the movement - thereby increasing the demand on the low back and postural muscles.

    Scott, all-tight-everything bud! Squeeze the LIFE out of the bar, tight back, tight ALL the things! (It's a coaches nature to cue )

    If you're not (hard to tell from the video), remember to pre-load your legs as you're getting ready to unhinge into the movement.

    Gangster depth, gangster weight, very very nice progress - especially considering the bar placement change.

    haha KEEP IT TIGHT! Tight like a tiger

    Thanks man, I appreciate the support. Would be nice to hit a 350lbs high bar squat.. could probably crush ovr 400lbs low-bar easy with that! #HTH

  • Posted On: 03-24-14, 3:23 am (EDT) #11

    305 High-Bar Squat- 5x5

    March 24, 2014, 3:23 am
    Posted by: Scott_Herman

    haha KEEP IT TIGHT! Tight like a tiger

    Thanks man, I appreciate the support. Would be nice to hit a 350lbs high bar squat.. could probably crush ovr 400lbs low-bar easy with that! #HTH

    Awesome job man.......

     

    If you do switch back to low bar, just remember to give enough time for muscle memory so you don't end up blowing your back out or leaving a testicle on the floor (painful visual, I know) :-)

     

    John

  • Posted On: 03-24-14, 6:58 am (EDT) #12

    305 High-Bar Squat- 5x5

    March 24, 2014, 6:58 am
    Posted by: Scott_Herman

    yeah, it definitely is safer and you can press much more.. But I felt as if I needed to work on my flexibility with ATG. My shoulders can handle the low-bar no problem, but my hips were holding m back a bit. since I started HIgh-bar, I have gotten much stronger with keeping my chest up and my flexibility has improved. Can't wait to see what happens when I switch back to low-bar!

    I must admit mate, I tried high bar squats yesterday and it did feel easier to create the motion but I just didn't feel as "tight" when squatting. High bar would definitely help beginners to get that initial depth and muscular engagement to control the depth so I can actually see where it has it place in squats. You learn something new everyday!!

  • Posted On: 03-24-14, 4:00 pm (EDT) #13

    305 High-Bar Squat- 5x5

    March 24, 2014, 4:00 pm
    Posted by: jmboiardi

    Awesome job man.......

     

    If you do switch back to low bar, just remember to give enough time for muscle memory so you don't end up blowing your back out or leaving a testicle on the floor (painful visual, I know) :-)

     

    John

    haha, I will be sure to wear briefs just incase

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