New Research Puts to Bed the Debate of High Bar Vs. Low Bar Squats

If there’s a debate that lifters love to idle their time splitting hairs over: high bar vs low bar squats is it — here’s the latest evidence on which is best

High bar vs. low bar squats is a debate that has stood the test of time at the rack, and like most answers to gym quandaries — it’s never quite as cut and dry as we hope. Now, a new study indicates that we can lay the discussion to rest.

For the uninitiated, in powerlifting and strength training circles, the position of the barbell on the back during back squats causes quite a stir. This is due to the heavier loads that can often be lifted performing low bar squats. It’s the sumo vs traditional deadlift debate, but for squats.

A high bar squat tends to see the barbell sit at the top of the meaty part of traps with a more upright posture throughout the rep. Low bar typically sits below the meaty part of the traps and results in more of a forward lean. The difference in technique is fairly negligible, with 3 inches between the two, but that doesn’t stop the comments sections on socials from staying lively about the matter.

Published in the Journal of Strength & Conditioning Research, the new research compared the high bar vs. low bar squats and analysed the results. So to avoid any further wasted time speculating, here’s the science breakdown and our take so that you can apply the latest research to your own training.

The study investigated the biomechanical differences between high bar and low bar techniques during 3 rep max back squats. The study aimed to provide further understanding into the mechanics of the different barbell placements and how they impact muscle force and joint moments.