High vs Low Bar

[Maxlass]

Basically what's the difference? I do low bar squats but find it puts a lot of pressure on my elbows. A mate said doing high bar squats are better on the elbows but you won't be able to go as heavy. Do they target the same muscles or do each put emphasis on different muscles?

 

[RodgerThat]

Low bar essentially works better for 95% of people's biomechanics and that's why you can lift more weight as you'll have less of a moment arm during the lift. You are getting elbow pain due to a improper grip and wrist/elbow alignment not because it's high or low. Your grip should be as close as possible with keeping your wrists straight and elbows pushed back as I'll build a better shelf for the bar to rest on. Your hands should carry exactly 0% of the weight the only thing they are doing is bracing the bar against your back. If you don't already have it is purchase a book called starting strength it really nails down proper technique for all 3 big lifts.

 

[Maxlass]

I have the book and try and follow the form detailed in it. My flexibility is poor and find I need my hands fairly wide but can only go so far as not to jam my fingers when reracking. I don't take the weight on my arms and use them purely to ensure the bar is secure on my back. When my arms are narrow it puts strain on my elbows especially going max weight.

 

[RodgerThat]

There's no reason for elbow pain during a squat unless you are taking weight on your arms. Even bending your wrists slightly under will put a fraction of the weight through your arms and wrist and elbow joint. As for the flexibility work on it if it's an issue. Video tape it and watch from the side to see if through the whole lift you are maintaining the arm angle. A lot of people roll their elbows in at the bottom to maintain a balance point subconsciously

 

[insertnamehere]

Something as simple as thumbs over the bar instead of around the bar can significantly reduce elbow pain. Which do you employ, OP? Thumbs over or around the bar?

 

[Maxlass]

Something as simple as thumbs over the bar instead of around the bar can significantly reduce elbow pain. Which do you employ, OP? Thumbs over or around the bar?

Thumbs over.

 

[insertnamehere]

Are you sure you're not pressing into the bar while coming out of the hole? For me, I know that I start pressing into the bar when my shoulder starts hurting.

If you're not pressing into the bar and your thumbs are over, then mobility work is needed. @Docd187123 has some great videos for mobility. Lets see if we can get him in here to offer some advice.

 

[insertnamehere]

Also, there's nothing wrong with highbar squats if thats what it takes to get your elbow feeling better. It'll put more emphasis on your quads but if you're doing posterior movements like deads, it balances out nicely.

If you have access to a safety squat bar (SSB) or buffalo bar, those help reduce the stress on elbows.

 

[Docd187123]

Basically what's the difference? I do low bar squats but find it puts a lot of pressure on my elbows. A mate said doing high bar squats are better on the elbows but you won't be able to go as heavy. Do they target the same muscles or do each put emphasis on different muscles?

A high bar squat is characterized by higher placement on the back and a more vertical back angle. Low bar squat has the bar lower, on the spine of the scapula, and has a more horizontal back angle. Which one is better for you depends on your anatomical dimensions, goals, and which one you prefer doing.

Bc the back is more horizontal in a low bar squat and you sit back further into it, it contracts the hamstring more on the concentric portion and allows better recruitment of the posterior chain musculature, especially the hamstrings.

Bc the low bar squat has a more vertical back angle and there's not as much sit back there is less posterior chain recruitment so the anterior muscles must cover the difference, namely the quads.

It's important to understand both squat styles work both anterior and posterior muscles. The only difference is the "ratio" so to speak.

Elbow pain is very common in this game. Not every human body was not made to squat a barbell perfectly. I have the same thing you have and so do many others. There are a few tricks to help reduce it. The reason you're getting elbow pain is bc of pain referral where pain stimuli from one. Part of your body sends the signal that it's coming from another.

Bc your shoulders have to be pinned back, chest up, head back, and scapular retracted whole shoving a barbell back there, it places a great deal of stress and mobility demand on the shoulders. The pain from the shoulders is being referred to the elbow. It's not clear which nerve is the cause but the main ones that start in the spine and work their way through the shoulder and down the arm are the radial nerve, axillary nerve, ulnar nerve, median nerve, and musculocutaneous nerve.

1) a high bar squat will def help with this as the bar is higher on the traps and doesn't require as much shoulder mobility to keep the scapula retracted and back.

2) the wider you do your grip the better. Less pinched shoulders.

3) thumbs over grip

4) squat with a SSB, cambered bar, or buffalo bar rather than an Olympic bar.

 

[Maxlass]

A high bar squat is characterized by higher placement on the back and a more vertical back angle. Low bar squat has the bar lower, on the spine of the scapula, and has a more horizontal back angle. Which one is better for you depends on your anatomical dimensions, goals, and which one you prefer doing.

Bc the back is more horizontal in a low bar squat and you sit back further into it, it contracts the hamstring more on the concentric portion and allows better recruitment of the posterior chain musculature, especially the hamstrings.

Bc the low bar squat has a more vertical back angle and there's not as much sit back there is less posterior chain recruitment so the anterior muscles must cover the difference, namely the quads.

It's important to understand both squat styles work both anterior and posterior muscles. The only difference is the "ratio" so to speak.

Elbow pain is very common in this game. Not every human body was not made to squat a barbell perfectly. I have the same thing you have and so do many others. There are a few tricks to help reduce it. The reason you're getting elbow pain is bc of pain referral where pain stimuli from one. Part of your body sends the signal that it's coming from another.

Bc your shoulders have to be pinned back, chest up, head back, and scapular retracted whole shoving a barbell back there, it places a great deal of stress and mobility demand on the shoulders. The pain from the shoulders is being referred to the elbow. It's not clear which nerve is the cause but the main ones that start in the spine and work their way through the shoulder and down the arm are the radial nerve, axillary nerve, ulnar nerve, median nerve, and musculocutaneous nerve.

1) a high bar squat will def help with this as the bar is higher on the traps and doesn't require as much shoulder mobility to keep the scapula retracted and back.

2) the wider you do your grip the better. Less pinched shoulders.

3) thumbs over grip

4) squat with a SSB, cambered bar, or buffalo bar rather than an Olympic bar.

Thanks Doc your replies are always very appreciated. I will try the high bar out to see how it feels. How much % wide should I decrease to start off or is it a matter of suck and see?

 

[Maxlass]

Also, there's nothing wrong with highbar squats if thats what it takes to get your elbow feeling better. It'll put more emphasis on your quads but if you're doing posterior movements like deads, it balances out nicely.

If you have access to a safety squat bar (SSB) or buffalo bar, those help reduce the stress on elbows.

Unfortunately my gym doesn't have those bars and currently my financial situation does not warrant me purchasing them myself. I deadlift as well so high bar might as you say balance things out.

 

[Docd187123]

Thanks Doc your replies are always very appreciated. I will try the high bar out to see how it feels. How much % wide should I decrease to start off or is it a matter of suck and see?

You're welcome sir.

There's no real percentage; it's just a matter of trying it out. Start it with your warmup sets and make smart jumps in the weights.

If you widen your grip remember to try and think of pinning your elbows together or to get the elbow to touch the lats. You can't do it but think about it to maintain tightness in the upper back.

Voodoo flossing the elbow and rotator cuff stretches should also help