Low bar vs. High bar

[Ironlord]

After years of PL training as a high bar squatter, I'm trying to transition to low bar, as it's supposed to be better for power.

Problem is I can't get the damn bar into position, even empty....

I know it's supposed to be across the rear delts, but even holding an empty bar there, I start to get insane lat cramps after about 8 reps. I couldn't imagine holding my normal lifting weights there.

And this is with my hands out wide, almost to the inside collars,because I cant get the bar onto my rear delts with my hands any closer.

Is this just a crazy tightness in the pecs/delts that I need to release or do others have this issue?

 

[ickyrica]

Yeah man, you're going to want to get those shoulders opened up more. Lots of arm pressure with low bar squat. I have to work into it a few times before I'm on my delts correctly. Face pulls help a lot. Everyone is different though....

Oh, and 8 reps? What's with the marathon?

 

[Ironlord]

Shit. And I thought my mobility was good. I can get my arms back for snatches and overhead squats...I stretch and roll constantly too due to multiple pec tears in the past. Even my posture is on point.. Hmmm..

Might be time to try something like Donnie Thompson's bowtie?

 

[ickyrica]

I like the bowtie.

Keep working up and under the bar when you warm up, you'll get little deeper Evey time. You might be going too far back maybe?

 

[Ironlord]

Maybe.

I've checked some images and vids though. I think it's right...

 

[Perrin Aybara]

The only way I can get in position is with the bar resting higher on my fingers with my wrists pinned back like in this pic. My shoulder mobility is awful and any other way cripples my elbows.

 

[Ironlord]

Betting that Duffalo bar helps too..

 

[Perrin Aybara]

Betting that Duffalo bar helps too..

It really does. My gym hasn't had it long though and that way works on a standard, too.

 

[Ironlord]

Well I'll definitely try it that way and see...

 

[JC456]

Low bar is a lot more demanding on flexibility for most people.

To address what you said at the start, low bar is not inherently better for power. Exercise choice does not dictate power (past being simply a safe compound you can push hard) the exercise performance and training dictates power.

A more accurate way to put it is;

Low bar can potentially allow you to lift more weight, through better leverages.

Now why am I making such a big deal out of terminology? Well a few things for you to think about:

1) Do you actually compete? You said years of pl training, you didn't mention competition. My opinion is if you're not competing, don't put yourself through the pain and added potential for injury.

2) The majority of the year should be spent mostly doing high bar anyway, as it's a superior way of building strength in the right areas for a raw squat. Namely quads and glutes. With some low bar throw-in for practice, if you intend to compete.

3) High bar due to being less structurally demanding can be trained more often. This again makes it a superior choice when comparing compounds.

 

[JC456]

Shit. And I thought my mobility was good. I can get my arms back for snatches and overhead squats...I stretch and roll constantly too due to multiple pec tears in the past. Even my posture is on point.. Hmmm..

Might be time to try something like Donnie Thompson's bowtie?

It's a specific type of flexibility you need, external shoulder rotation.

Imagine keeping your elbow to your side. Forearm straight ahead then move your hand outward like you're calling down a cab or hitching a ride. That's external shoulder flexibility. That's what you need to develop.

 

[Ironlord]

Low bar is a lot more demanding on flexibility for most people.

To address what you said at the start, low bar is not inherently better for power. Exercise choice does not dictate power (past being simply a safe compound you can push hard) the exercise performance and training dictates power.

A more accurate way to put it is;

Low bar can potentially allow you to lift more weight, through better leverages.

Now why am I making such a big deal out of terminology? Well a few things for you to think about:

1) Do you actually compete? You said years of pl training, you didn't mention competition. My opinion is if you're not competing, don't put yourself through the pain and added potential for injury.

2) The majority of the year should be spent mostly doing high bar anyway, as it's a superior way of building strength in the right areas for a raw squat. Namely quads and glutes. With some low bar throw-in for practice, if you intend to compete.

3) High bar due to being less structurally demanding can be trained more often. This again makes it a superior choice when comparing compounds.

I agree with your terminology.

1)yes. I've competed in the past. I've trained PL for over a decade now, with about a 1400 total at 170 bodyweight, which isn't phenomenal I know, but I've also never really been serious about it, just a hobby. I'm currently training for PL and strongman, and trying to gain mass for light - heavy strongman weight class.

2) agreed. I mainly do high bar, just wanted to start throwing some low bar into the rotation.

3) truth. That's why it's my staple. As mentioned though I just wanted to try some low bar for variety.

 

[JC456]

How frequently are you currently squatting?

 

[Ironlord]

Currently running the "Destroy the Opposition" program by Jamie Lewis, on the deadlift specialization program, so I squat heavy once a week, and med/light once a week.

 

[Docd187123]

Low bar is a lot more demanding on flexibility for most people.

To address what you said at the start, low bar is not inherently better for power. Exercise choice does not dictate power (past being simply a safe compound you can push hard) the exercise performance and training dictates power.

A more accurate way to put it is;

Low bar can potentially allow you to lift more weight, through better leverages.

Now why am I making such a big deal out of terminology? Well a few things for you to think about:

1) Do you actually compete? You said years of pl training, you didn't mention competition. My opinion is if you're not competing, don't put yourself through the pain and added potential for injury.

2) The majority of the year should be spent mostly doing high bar anyway, as it's a superior way of building strength in the right areas for a raw squat. Namely quads and glutes. With some low bar throw-in for practice, if you intend to compete.

3) High bar due to being less structurally demanding can be trained more often. This again makes it a superior choice when comparing compounds.

This is a damn good answer. Can't really add much more.

I compete high bar. Not only can I not get my arms into position, but when I try to go the traditional wide stance of low bar, my hips feel like they're going to rip out of the sockets and that's with a ton of warmup and mobility drills. Fuck low bar for me. If I want more squat variations I'll do front squats, camber bar, buffalo bar, etc.

 

[franchise24]

Low bar is a lot more demanding on flexibility for most people.

To address what you said at the start, low bar is not inherently better for power. Exercise choice does not dictate power (past being simply a safe compound you can push hard) the exercise performance and training dictates power.

A more accurate way to put it is;

Low bar can potentially allow you to lift more weight, through better leverages.

Now why am I making such a big deal out of terminology? Well a few things for you to think about:

1) Do you actually compete? You said years of pl training, you didn't mention competition. My opinion is if you're not competing, don't put yourself through the pain and added potential for injury.

2) The majority of the year should be spent mostly doing high bar anyway, as it's a superior way of building strength in the right areas for a raw squat. Namely quads and glutes. With some low bar throw-in for practice, if you intend to compete.

3) High bar due to being less structurally demanding can be trained more often. This again makes it a superior choice when comparing compounds.

I couldn't agree with this more. High bar is always in my programming. Well said.

 

[franchise24]

This is a damn good answer. Can't really add much more.

I compete high bar. Not only can I not get my arms into position, but when I try to go the traditional wide stance of low bar, my hips feel like they're going to rip out of the sockets and that's with a ton of warmup and mobility drills. Fuck low bar for me. If I want more squat variations I'll do front squats, camber bar, buffalo bar, etc.

That's because you're hips aren't built to go wide. Neither am I. I feel the same way just doing wide stance body weight squats. I naturally want to go below parallel but wide stance haha. I'd be lucky to get parallel. I'd probably get 3 red lights. Fuck wide stance for me.

 

[Ironlord]

Yeah I have no issue with wide stance... Bodyweight, loaded bar, box squats... Np.

 

[franchise24]

Yeah I have no issue with wide stance... Bodyweight, loaded bar, box squats... Np.

My hips are not made to go wider than shoulder width or just outside shoulder width.

 

[JC456]

Currently running the "Destroy the Opposition" program by Jamie Lewis, on the deadlift specialization program, so I squat heavy once a week, and med/light once a week.

I'm not familiar with the program, but perhaps that light day could be used as Low Bar practice.

I'd normally insert a light triples day.