Mixed
Low-bar back-squats (LBBS) allow for greater load lifting compared to high-bar back-squats (HBBS) due to increased hip flexion and posterior hip displacement, which shifts emphasis to stronger hip musculature and decreases the trunk lever arm.
If your goal is to lift the maximum possible weight in a squat, switch to a low-bar back-squat position. Place the bar lower on your traps (over the posterior deltoids) rather than high on your neck. This position allows you to lean your torso forward slightly, which shifts the workload to your stronger hip muscles (glutes/hamstrings) and allows you to handle heavier loads than a high-bar squat. If your goal is to mimic Olympic weightlifting movements (snatch/clean) or emphasize knee-dominant muscles, stick with high-bar.
Our findings suggest that practitioners seeking to place emphasis on the stronger hip musculature should consider the LBBS. Also, when the goal is to lift the greatest load possible, the LBBS may be preferable.
Why this rating
Small sample size (n=6 per group) and lack of statistical significance in direct experienced lifter comparisons, though effect sizes support the trend.
Source
The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis
Daniel J. Glassbrook et al. · The Journal of Strength and Conditioning Research · 2017
DOI 10.1519/jsc.0000000000001836
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