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Knee Break Low Bar Squats


Greetings Glenn, I know for the high bar olympic back squat the squat is initiated by breaking at the knees trying to "sit between the legs" however, I also use this mechanic for my low bar squat. So in other words, from the waist up I am like a powerlifter (low bar position) but from the waist down I am like a weightlifter (knees break first, sit down between legs rather than back). My question is, if I am squatting like this, will some of the weight still be shifted over to the posterior chain resulting in greater poundages lifted? Or should I just go with high bar squatting? The squat technique I am trying to imitate is basically the "IPF squat" where they have low bar position, relatively narrow stance and many of them (especially the russian and ukrainian lifters) tend to break at the knees first. Thank you so much in advance.


I think that what you are describing, the way the eastern Europeans tend to squat in the IPF, is a pretty good way to squat, whether the bar is high or low. I would prefer it high, but even low, its a good way to squat. Breaking knees first then sitting down and back is, IMO, the way to go. If the bar is high you will tend to drop the hips more straight down, if the bar is low you will tend to sit back a little more, just because of the length of the lever made by your back. If the bar is high the knees should tend to be still moving forward even as you get to the very bottom, if the bar is low, the knees should not move forward after about the midpoing, roughly.


Thank you for your input; however, I am just curious as to why you prefer the bar to be high? Does it provide a mechanical advantage since I am going ATG rather than just below parallel? Or some other reason? Thank you in advance.


Because works the quads and the ass more... we already do plenty of pulling for the hamstrings.


I see, just one last question, if I do the squat you describe with a low bar position, then I should be able to use more weight since it is closer to my center of gravity right? Thank you in advance.