Where Should I Put The Bar When Squatting?

One of the debates in the world of strength is “high bar vs. low bar squat”, which is better?

You need to know where to place the bar when you’re getting ready to do a set of heavy barbell squats. The squat bar position will change depending on your squat style, your stance, and your goal.

So, what is the difference between low and high bar placement for squats? In a high bar squat, the bar rests on the upper traps, just below the bony bump at the base of the neck (C7). In a low bar squat, the bar sits a little lower across the rear delts. That slightly lower position usually creates more forward torso lean and can help you move as much weight as possible when strength is the priority. High bar squats usually keep you more upright and tend to transfer better to Olympic lifting and many bodybuilding goals.

There’s more to it than that, though. You’ll want the right bar position for your goal, or you can end up wasting time and limiting progress.

Keep reading to learn about the low bar squat and high bar squat, including muscles targeted, who they’re best for, and a full list of benefits.