High bar vs low bar squat: what’s the difference, and when should you choose one over the other?

By Coach Hunter Bennett

Barbell back squats should be a staple in any strength training routine, but how you perform them is not considered enough.

High bar and low bar squats are the two primary barbell back squat variations, and they each offer unique pros and cons. In this article we are going to outline the key differences between low bar and high bar squats, and how to choose between them.

High Bar vs Low Bar Squat: Movement Demands

While high bar and low bar squats are similar, they have some key differences in how they are performed.

High Bar Squat:

• Bar Placement: In high bar squats, the barbell rests on the traps, just below the neck.
• Hand Position: This bar position generally requires less shoulder mobility, which means you should be able to use a narrower grip width and place your hands closer to your shoulders.
• Torso Position: The high bar placement allows you to keep a more upright torso to maintain balance and keep the bar over your midfoot.
• Depth and Knee Angle: Because of the torso position, high bar squats typically allow you to get deeper with forward knee travel, placing more emphasis on the quads.

Low Bar Squat:

• Bar Placement: For low bar squats, the barbell is placed lower on the back, across the rear delts.
• Hand Position: This bar position requires more shoulder mobility, which often means you will need to have your hands placed wider on the bar than during a high bar squat.
• Torso Position: To keep the bar over the midfoot, you need to lean forward more during a low bar squat.
• Depth and Hip Angle: Because of the increased forward lean, low bar squats often result in slightly less depth than high bar squats, while also decreasing forward knee travel. This increases the load on the glutes and spinal erectors.

Are High Bar or Low Bar Squats Best for Muscle Growth?

High bar vs low bar squat for hypertrophy?

The upright torso position, increased range of motion at the knee, and increased depth, make high bar squats the obvious choice for maximising hypertrophy – particularly of the quads.

Moreover, most people find that high bar squats feel more “joint friendly” (particularly the shoulders and back), which make them more comfortable for performing the moderate-to-high rep sets (i.e., 8-15) associated with maximising muscle growth.

One consideration here is that because high bar squats allow a more upright torso, they may be less effective at developing the spinal erectors than low bar squats. However, if you are performing other back exercises in your program, you should be fine.

High Bar vs Low Bar Squat for Strength?

There is a reason that low bar squats are typically preferred by top level powerlifters – because they generally allow you to lift heavier weights.

The forward torso angle gives you slightly better leverage, while also allowing you to use the muscles around the hip and back to create movement. This results in being able to lift more weight.

However, despite this being true for most people, it is important to note that it isn’t true for all people. Some individuals find high bar squats are their strongest position, so you should try both just to see which feels best.

Are High Bar or Low Bar Squats Best for Athletic Performance?

High bar vs low bar squat for athletic performance?

If you are squatting to jump higher and run faster, high bar squats are probably the best option.

The increased depth is going to improve strength throughout a larger range of motion, which will have better carryover to athletic movements like running and jumping. The upright torso position is also slightly more like the movement patter that occurs during jumping, which arguably makes it more specific.

Are High Bar or Low Bar Squats Best for Low Back Pain?

If you are someone who experiences lower back pain, it might be worth spending some time only performing high bar squats, particularly if pain is currently present. The increased forward lean that comes with low bar squats increases shear stress on the spine, which can be provocative for some people experiencing back pain.

As such, high bar squats might offer a more tolerable alternative in the short term.

Although it is important to note that you probably shouldn’t avoid shear stress forever.

In fact, it could be argued that increasing the strength of your spinal erectors through regular exposure to shear stress could reduce back pain – so it might be worth implementing low bar squats when pain levels or low, or after acute symptoms have resolved (rather than avoiding them forever).

High Bar vs Low Bar Squat: Conclusion

Choosing between high bar and low bar squats depends on your goals.

High bar squats are great for muscle growth and reducing stress on the lower back, making them suitable for those focusing on hypertrophy or currently experiencing lower back pain. The increased range also makes them a great option for enhancing athletic performance.

Low bar squats allow for heavier lifting and greater posterior chain involvement, which is ideal if your goal is to get as strong as humanly possible.

If you are not sure where to start, check out some of our programs or feel free to contact us for more information.