Mixed
High-bar back-squats (HBBS) are biomechanically superior to low-bar back-squats (LBBS) for replicating Olympic weightlifting catch positions and emphasizing knee-dominant musculature.
If you are an Olympic weightlifter or want to improve your snatch and clean technique, use the high-bar back-squat. Place the bar high on your traps (below the C7 vertebra) to maintain an upright torso. This position closely mimics the 'catch' phase of Olympic lifts and places more emphasis on your quadriceps (knee musculature). Do not use this variation if your primary goal is to move the maximum possible weight; use low-bar for that.
Conversely, the HBBS is more suited to replicate movements that exhibit a more upright torso position, such as the snatch and clean, or to place more emphasis on the associated musculature of the knee joint.
Why this rating
Based on kinematic analysis and practical application described in the paper.
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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