I used to squat with a super low bar, and sat my ass back as far as it could go. I got my hips, glutes, hamstrings really strong squatting like this, but as time went on I was having more and more trouble hitting depth, my chest was coming forward more and more, and I just didn’t like what my squat was becoming. Obviously, I want to be as strong as possible and squat as much weight as possible, but as time went on I began to see that low bar (for me) wasn’t the way to go. Instead of getting stronger overall, I felt like I was just getting better at calling depth right at parallel, and fighting through reps that weren’t very great with a lot of hip drive and an insanely low bar.
So, I decided to take the hit to my strength and switch to a higher bar squat. Overall, I just feel like it is a better and more athletic way to squat for me. I know there are a lot of people who disagree, but with a moderate/high bar placement and my feet just outside shoulder width, I feel a bunch of advantages. First of all, I can squat deeper. I’m naturally very flexible, and doing low bar for so long I lost a lot of that flexibility. Switching back to a deeper squat I have gained all of that flexibility back with no added mobility work. Second, I feel like my quad/hip/core strength is much more in balance with this type of squat. I’m building them all up at once. I still have a tendency to shoot my hips when reps get hard and let my posterior chain take over, but I’m working on that. And third, and maybe this is just because of the way i’m built, but I feel like I can stay way more upright with this type of squat, which in the long run I think is really important. My chest dropping is still a big problem for me that I’m working on, but I think the switch from low bar to high bar is the best thing I could have done to move towards fixing it.
Here’s a video of how I used to squat.
And here is a more recent video