One of the most popular exercises in the gym is the squat. It is an exercise that targets the lower body and is known for its effectiveness in building muscle mass and strength. However, not everyone knows where to place the bar when doing squats. In this article, we will discuss the different options for bar placement and their benefits.
High Bar Squat
The high bar squat is the most common type of squat. This is where the bar is placed on the upper traps, just below the base of the neck. This position allows for a more upright posture, and places more emphasis on the quads. This is a great option for those who want to build bigger quads.
Low Bar Squat
The low bar squat is where the bar is placed on the rear delts, just below the spine of the scapula. This position places more emphasis on the posterior chain, which includes the glutes, hamstrings, and lower back. This position also allows for greater hip involvement, which is beneficial for those who want to build stronger hips.
Front Squat
The front squat is where the bar is placed on the front of the shoulders, with the elbows pointing forward. This position places more emphasis on the quads, and requires greater core stability. This is a great option for those who want to build stronger quads and core stability.
Overhead Squat
The overhead squat is where the bar is placed overhead, with the arms fully extended. This position requires great shoulder mobility and core stability. This is a great option for those who want to improve their overall mobility and stability.
Zercher Squat
The Zercher squat is where the bar is placed in the crook of the elbows. This position places more emphasis on the quads and upper back. This is a great option for those who want to build bigger quads and a stronger upper back.
Conclusion
When it comes to squatting, there are many different options for bar placement. Each option has its own benefits, and it ultimately comes down to personal preference and goals. Whether you want to build bigger quads, a stronger posterior chain, or improve your overall mobility and stability, there is a squat variation that can help you achieve your goals.