By: Jeremy Fox, CNC, CPT – Published: September 24, 2021

Whether you’re thinking about trying low bar squats for the first time, or you’re a seasoned low bar squatter, this guide will help you perfect your form.

I was taught the high bar squat when I first stepped into the gym at 14. This is how I continued squatting week in and week out for the next twenty-plus years.

While I can’t complain about my results, I’ve been dealing with hip pain for the last couple of years. So, I decided to try the low bar squat.

From the very first set, I was shocked at how much less joint pain I experienced. And my strength immediately jumped up by about 10% over what I was doing with the high bar technique.

It made perfect sense when I studied the body mechanics of each squat variation. So, I will show you how to do low-bar squats to get better results.

What Is A Low Bar Squat?

A low bar squat is a version of back squats where you place the barbell lower on your shoulders on top of your rear delts. By comparison, the high bar squat places the bar on top of your traps.

At first, the low bar position feels unstable, almost like the bar will roll off your back. However, the bar is quite secure when you position it correctly.

I won’t go into all the details here about how bar placement affects squat form. If you’re interested in that, you can check out my guide on high-bar vs. low-bar squats.

How To Low Bar Squat

Before you start the exercise, it is essential to get the bar properly positioned on your shoulders. Setting up the low bar squat wrong could make you feel uncomfortable under the weight and could even hurt your shoulders, wrists, or arms.

Low Bar Squat Bar Position

First, place the lower part of your palms on the bar just outside your shoulder width. Keep your hands on the bar as you step under it and place it on your shoulders.

Next, squeeze your shoulder blades and push your elbows back to create a shelf between your lats and rear delts. Slide the bar down the back of your shoulders until it sits on this shelf.

With the bar in position, you’re ready to stand up, lift the bar off the rack, and step back. However, the low bar position will make it difficult to stand up perfectly straight, which will feel awkward at first.

Low Bar Squat Form

Stand with your feet shoulder-width apart or wider and your toes angled out slightly. From here, push your hips back and bend at the knees to lower the weight.

When your thighs are just about parallel with the floor, extend your legs and drive your hips forward to push the weight back up. Take a breath in at the top and proceed with another rep.

While performing the low bar squat movement, keep your eyes forward or angled down slightly. Also, keep the weight balanced over the center of your foot, not forward on your toes.

Low Bar Squat Video

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Low Bar Squat Issues & Corrections

As you learn the low bar squat technique, you may notice some aches and pains associated with holding the bar in this position. The most common complaints are wrist, shoulder, and low back pain.

Low Bar Squat Wrist Pain

It’s possible to feel a slight twinge in your wrist while doing low bar squats. The reason is that your hands play a more active role in pressing the bar against your traps to keep in on the rear delt shelf.

If you find that your wrists hurt after a set, it’s most likely due to your hand being too far under the bar and getting bent backward. To correct this, make sure your palms are on the back of the bar instead of underneath it.

Another remedy is to wear wrist wraps as you would use for a heavy bench press. The elastic bands help take some of the stress off your wrists. If that doesn’t work, you can place your hands wider on the bar.

Figure 4. Using a wider grip on the bar puts less stress on your wrists and requires less flexibility through the shoulders. But it can be harder to create the rear delt shelf if you don’t have muscular shoulders and traps.

Low Bar Squat Shoulder Pain

If you’re feeling tightness through the front of your shoulders when doing low bar squats, it could be that you’re straining to reach your hands behind you. In this case, you will benefit from using the wider grip as shown above.

However, if you’re feeling a sharp pain on the back of your shoulder, it’s probably the bar sitting on a bone or nerve. To solve this, focus on squeezing your shoulder blades back while lifting your elbows up so the bar rests on a pad of muscle.

Low Bar Squat Lower Back Pain

When I tried the low bar position for the first time, I noticed significant lower back soreness the next day. It felt like I had done heavy deadlifts or rack pulls.

But this is simply because the spinal erectors take more of the load. As your body gets used to the low bar squat, these muscles adapt and get stronger. So it’s nothing to worry about.

On the other hand, if you experience sharp back pain you should consult with a chiropractor to make sure your spine is not injured. Although this type of injury is not commonplace if you practice good form.

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21 Reasons To Do Heavy Barbell Squats

Whether you choose to use the low bar or high bar position, barbell squats should be a staple of your workout routine. But there are days where heavy squats are the last thing you want to do.

So I’ve put together a list of 21 benefits of squats for men and women. After reading this list, you’ll be motivated to get under that squat bar and move some heavy weight!

With this information, you’ll be well on your way to building a better lower body. And if you found this article useful, I hope you’ll check out some of my other informative content below!

References
1) Glassbrook, Daniel J., et al. “A review of the biomechanical differences between the high-bar and low-bar back-squat.” The Journal of Strength & Conditioning Research 31.9 (2017): 2618-2634.