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I had no idea that there were so many different kinds of squats until I started actually squatting week in and week out. As I started to take my leg training much more seriously(which I hope is ALL of you these days) I’ve started noticing many different people with many different body types, squatting in many different ways. The “High Bar Squat” position places the bar up higher on the back, on the traps. This position increases axial loading but decreases pressure on the erectors which means that you can ultimately load up the bar and squat heavier.

The “Low Bar Squat” position places the bar lower on the back, typically below the traps which forces you into a forward lean position. It seems to me that this position puts more emphasis on the quads and takes emphasis off the glutes and hamstrings as you can’t go ATG in the low bar position.

I prefer the High bar position even though I don’t like to go ATG much these days because of my blessed glute genetics. The high bar position feels good mobility and as I work a physically demanding blue collar job, it takes much more pressure off the lower back for me

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