Mixed
For recreationally resistance-trained individuals, performing low-bar back squats allows for the lifting of significantly greater loads compared to high-bar or safety-bar squats, making it the superior technique for maximizing strength output.
If your main goal is to lift the heaviest weight possible, use the low-bar squat technique. Place the bar lower on your upper back (below the traps) to allow for greater hip flexion and torso lean, which enables you to lift significantly more load than with high-bar or safety-bar techniques.
The participants lifted significantly more with the low-bar condition compared with the two other squat conditions (p ≤ 0.012). ... Therefore, when the goal is to lift the greatest load possible among recreationally trained men and women, they should first attempt squatting with a low-bar technique
Why this rating
Randomized within-subjects design with recreationally trained subjects, though sample size is moderate (n=14).
Source
A Biomechanical Comparison of the Safety-Bar, High-Bar and Low-Bar Squat around the Sticking Region among Recreationally Resistance-Trained Men and Women
Eirik Kristiansen et al. · International Journal of Environmental Research and Public Health · 2021
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