strength-focused squat with greater hip and posterior chain emphasis
allows heavier loading potential for many lifters
excellent for powerlifting and general strength development
Execution
Position the bar lower on your back, resting across the rear deltoids and middle
trapezius. Take a slightly wider stance than high-bar, with toes more pointed
out. Olympic lifting shoes aid ankle dorsiflexion for improved depth. Brace your
trunk.
initiate by breaking at the hips first, then knees
maintain a more inclined torso angle throughout the movement
keep elbows in line with your back to secure bar position
allow knees to travel naturally forward as needed
descend as deep as your mobility allows
drive through your midfoot with emphasis on hip extension
The forward torso angle shifts emphasis toward glutes and lower back. Many
lifters can handle more absolute weight with low-bar positioning due to the more
advantageous leverages, though this varies between individuals based on
anthropometry.
Purpose
strength-focused squat with greater hip and posterior chain emphasis
allows heavier loading potential for many lifters
excellent for powerlifting and general strength development
Execution
Position the bar lower on your back, resting across the rear deltoids and middle
trapezius. Take a slightly wider stance than high-bar, with toes more pointed
out. Olympic lifting shoes aid ankle dorsiflexion for improved depth. Brace your
trunk.
initiate by breaking at the hips first, then knees
maintain a more inclined torso angle throughout the movement
keep elbows in line with your back to secure bar position
allow knees to travel naturally forward as needed
descend as deep as your mobility allows
drive through your midfoot with emphasis on hip extension
The forward torso angle shifts emphasis toward glutes and lower back. Many
lifters can handle more absolute weight with low-bar positioning due to the more
advantageous leverages, though this varies between individuals based on
anthropometry.