We’ll continue this three-day discussion on squatting by looking at squatting in the sport of powerlifting. In case you missed them, check out the High/Low Bar Comparison and Squatting in Weightlifting posts. I’ll preface this post by saying I only work with raw, non-drugged lifters. I’ve taken a variety of lifters to many meets, including two raw national meets with the USAPL. If I make a mistake in the geared squatting discussion, feel free to correct me if you’re involved in the sport.

When people think about squatting powerlifting, they’ll probably think of a multi-ply geared squat that isn’t taken very deep. While I’m not a fan of gear, there are many great people in the geared powerlifting world (e.g. Mark Bell and Donnie Thompson). It’s just a different way to train and express strength, yet the standards make it hard to compare one squat with another squat. Apparently SPF judges their squats by the bottom of the hamstring getting to parallel. This is very different than what USAPL/IPF requires with “the top surface of the legs at the hip joint is lower than the top of the knees”. At this point the geared squatting is almost like a different sport because the standardization of what constitutes a squat is different.

Geared squatting typically utilizes mechanics that utilize the maximum potential of the gear; the lifter would be stupid not too. It’s like a NASCAR team not improving their engine to the potential they can; it would result in losing. Squat suits resist hip flexion and therefore help hip extension. When the hip flexes in the descent of the squat, there is compression about the hip that applies a force to aid in the extension of the hip. Therefore the lifter should squat in a way that applies the most hip flexion. The lifter also wears knee wraps to help extend the knees, yet there will be more aid from the suit itself so the “acute hip flexion” squat mechanics are used. This is why we don’t see geared high bar squats; high bar squatting has a more obtuse hip angle and doesn’t use the suit to it’s full capability. The high bar squat would have more knee flexion, yet the suit is under utilized with these mechanics.

The result is a squatting style with a very wide stance (which may have developed to account for larger lifter’s bellies), vertical shins, and an inclination of the torso that creates acute hip flexion. This is what we see in all of the 900+ squats with multi-ply gear. I know many of you are gear haters, but understand that multi-play gear is completely different than single ply gear. “Single-ply” describes the thickness of the material of the “gear”, or squat/bench/deadlift suit. Standard USAPL fits under IPF ruling, and the IPF uses single ply gear.
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Most of everyone enjoyed yesterday’s post, so we’ll continue the squatting discussion. Today will focus on how squatting mechanics relate to weightlifting and tomorrow will discuss powerlifting.

I’ll preface this post with the clarification that I’m neither a high level Olympic weightlifter nor a high level Olympic weightlifting coach. I’ve competed at nationals, taken people to meets, and enjoy thinking about programming, mechanics, and how they relate to the function of muscular anatomy. I originally learned the lifts from Rippetoe and have slightly modified some things. I consider Glenn Pendlay a friend and have chatted with him about all kinds of topics in weightlifting. I don’t mention these two guys to get people flipping out about who is right or wrong, but acknowledging that the dichotomy between their coaching is out there on the internet.

First, I want to tell you a story. My first meet was at Spoon Barbell, which is a big barn in North Texas. The inside is dusty and has bars and colored plates scattered around the floor. Furniture lines the center so spectators can sit comfortably during meets. One of the couches is quite possibly the ugliest orange couch in the universe. This is where I first saw two time Olympian Chad Vaughn lift.

Chad is a shorter guy with a young looking face, a bit of scruff on his chin, and…fucking huge quads. I weighed about 222 at the time and was mirin’ his quad size. In contrast, he didn’t have steel cable hamstrings. It’s not that they were non-existant; it’s just that his quads looked like someone slapped some dwarvish armor on his thighs. I can’t remember exactly, but Chad clean and jerked about 180 (as a 77kg lifter) in that October meet in 2009. I later saw him at the Texas State meet and Senior Nationals in 2010. He’s a really nice guy and I wish I had more time to chat with him.

Cool story, bro. What else ya got?
There are several points to pull from this story. The first is that Chad has impressive quads. The second is that those quads aren’t just for show, but move a considerable amount of weight. The third is that he’s an Olympian. There aren’t many American Olympians anymore and he’s done it twice. Judging from his muscular distribution, it’s a good bet that he primarily front or high bar squats in training. So here’s a question: If he started low bar squatting, would he improve his best total?
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If you’ve been involved in various online training communities like CrossFit, Starting Strength, the Pendlay Forum, Strength Villain, Bodybuilding.com, StrongLifts, 70’s Big, or others, you may have seen trainees making the distinction between the low bar and high bar styles of squatting. There’s even been some (in)famous arguments on these forums (I remember the Rippetoe/Everett one being particularly laborious on the CF forums). This post aims to explain the utility in differences in these squats as well as when to use them.

Before we begin, much like the post on CrossFit, I have a unique history on the topic. The primary proponent of the low bar squat is Mark Rippetoe and I worked closely with him for a year and half. I’m one of the few people who used the low bar squat for a long period of time and then transitioned into Olympic weightlifting. I also have a thorough understanding of the low bar squat and how to coach it, and this sets me apart from anyone who scoffs at it. Don’t assume that makes me a disciple of the movement or of Rippetoe. This will be a relevant discussion with logical reasoning behind every point.

What is the Low and High Bar Squat?
[spoiler]
Illustration from Starting Strength, 2nd ed., reproduced with permission by The Aasgaard Company
Front, High Bar, and Low Bar squats

I pulled the above image from a CrossFit site, but it comes from Starting Strength by Mark Rippetoe and Lon Kilgore. Lon drew this series of squat styles to show the difference in the front squat, high bar squat, and low bar squat. In any compound barbell lift done with the lifter standing on the ground, mechanical efficiency is achieved by the bar having a vertical relationship with the middle of the foot. If it travels in front or behind this point, then there is a mechanical disadvantage do to the creation of lever arms.

The placement of the bar will change the lifter’s necessary positioning to maintain the bar/mid-foot relationship. The front squat has the bar racked on the deltoids, so in order to keep the bar over the mid-foot, the torso must be very vertical. In the high bar squat, the bar shifts to sit on the traps (but not the seventh cervical vertebrae) and the lifter has a slight inclination forward, yet still remains pretty vertical to keep the bar over the mid-foot. Contrast these two positions with the low bar (on the right of the picture above) in which the bar is moved down to sit on the rear deltoids and across the spine of the scapula. In this position, the lifter must incline his torso more forward in order to keep the bar over the mid-foot. Also note that the verticality (not a word) of the squat style changes the knee position; the more vertical the squat, the more forward the knees. This is important for understanding muscular recruitment.

The high bar is a simple “go down, squat up” kind of movement. In contrast, the low bar squat requires much more attention to detail and is more difficult to do correctly. The low bar focuses on creating a stretch reflex with the hamstrings out of the bottom and a focus on “hip drive” to put an emphasis on using the extensors of the hip on the ascent. [/spoiler]

Differences in Muscular Recruitment
[spoiler]The positioning of the bar will dictate what mechanics must be used to maintain lifting efficiency. The mechanics will dictate what musculature is used. Succinctly, more vertical squat techniques use the quads and glutes as the primary movers while the low bar puts a premium on the posterior chain (particularly the hamstrings) for hip drive. The low bar squat also has a balanced anterior/posterior force at the knee because the focus on the hamstring contraction pulls back on the knee. In contrast, the high bar has more of an anterior stress since the quads are the primary movers and attach at the front of the knee at the patella. There is some quadriceps involvement in the low bar squat, but not nearly as much as the high bar squat. There is a little hamstring involvement in the high bar (see below), but not nearly as much as the low bar squat.

The forward knee placement in the front and high bar squats result in an acute knee angle. An acute knee angle means that the hamstrings — crossing the knee and hip joints — are contracted and slackened. If the hamstrings are fully contracted, then they cannot contract to help extend the hip out of the hole. This means that in vertical squatting styles, there is no hamstring involvement out of the hole, and limited involvement throughout the ascent. However, note the slight torso difference between the front and high bar squats; the inclination in the high bar style provides more of an angle that allows some hamstring tension. The upper two-thirds of the ascent of a high bar squat can have assistance by the hamstrings to hold the back angle in place (the same way that they do with the low bar or a deadlift). This makes sense as the position can re-apply tension on the hamstrings once the knees are no longer acutely flexed. I have felt this when high bar squatting, but you can see it during these hellacious sets that Max Aita did at California Strength.

To clarify the hamstring involvement during the high bar: the descent occurs, the knees flex acutely at the bottom in the hole, the ascent begins with zero hamstring tension due to knee flexion, as the knee angle opens the hamstrings can receive tension, and there is hamstring tension during the ascent. Note that this tension is not a primary mover due to the torso angle.

In contrast, the low bar squat maintains tension throughout the descent, creates a stretch reflex to “bounce” off the tense hamstrings, and then utilizes the hamstrings to extend the hip. During the ascent, the quads obviously extend the knee, but they help create balance around the knee so that the hip drive doesn’t tip the torso forward (the torso obviously needs to maintain it’s angle out of the hole). Since this style of squatting is dependent on the hamstrings, the body’s positioning — particularly the knees — is much more important. If the knees shift forward at the bottom, then hamstring tension will decrease and will result in no bounce whatsoever. Discussing other faults in the low bar squat leaves the scope of this post. [/spoiler]

Pros/Cons of the Low Bar Squat

[spoiler]The low bar squat is said to “use more muscles” than the high bar squat. This may not be an accurate statement since all squatting will use the thigh and hip muscles, but it definitely uses the musculature differently. It puts a premium on training the posterior chain; this makes it useful for general strength trainees, athletes, and powerlifters. General strength trainees and athletes need to get the most strong in the time they spend training, so squatting with a hamstring-focused style can help that. Most trainees and athletes have weak posterior chains anyway. For raw powerlifters, they will be able to lift more weight in the long run by efficiently using all of the musculature in their competition squat. Powerlifters in their first few years of training will get the most out of using the low bar squat.

The low bar squat can also help very weak and novice trainees improve the second pull of their Olympic lifts. During my linear progression, I saw a direct correlation with my low bar squat numbers and my power snatch and power clean. I’ve seen this with other lifters and it makes sense; the posterior chain is responsible for the fast extension of the hips in the clean or snatch. The purpose of this post isn’t to discuss Olympic weightlifting programming, but the low bar squat is not productive for teaching and ingraining proper receiving position in the snatch or clean. The low bar squat will train the thigh and hip muscles differently, and the high bar squat most closely resembles the snatch and clean should be used regularly.

General strength trainees or athletes may not need to do the full clean or snatch to improve their ability to display power, so the high bar squat may not be necessary for them. Yet, as always, it depends on the individual. There aren’t too many trainees who have a dominant posterior chain, but if this existed, the high bar squat would help improve this balance. Please note that a heavy deadlift is not a representation of posterior chain strength.

Some other problems with the low bar squat include it’s difficulty. It’s not easy to do properly. This doesn’t mean it should be avoided, but some trainees do such a shitty job of executing it that it’d be better if could wait to receive proper coaching. Also, some trainees don’t have enough flexibility in their shoulders to put the bar in the right position. When they attempt to do so, it may result in shoulder, wrist, or elbow pain. If any problems in those joints become debilitating to training, the trainee should use a different style of squatting until they a) alleviate the painful symptoms and — more importantly — b) address the underlying mobility problem that is causing the pain.

Another benefit of the low bar is that the force around the knee is balanced because the hamstrings are pulling back on the tibia. People with knee pain will want to utilize the low bar squat. If the knee pain is from pathology, this may be their preferred style of squatting. If the trainee is young and healthy but experiences knee pain in squatting, this style of squatting can reduce the stress applied to the front of the knee and act as a transition exercise to other forms of squatting.

Summary: The low bar is good for general strength training and powerlifting, yet it’s difficult to do well. It may have a place — much like the bench press — in beginner Olympic weightlifting training depending on the trainees weaknesses, but probably shouldn’t be used beyond the beginning stages.[/spoiler]

Pros and Cons of the High Bar Squat
[spoiler]While the low bar does utilize the posterior chain better than the high bar squat, that doesn’t mean the high bar is worthless. The hamstrings will grow in the low bar, yet the quads may not achieve their muscularity and fullness. The high bar utilizes the quads and can help develop the anterior aspect of the thigh — in other words, it helps create bouldered (also not a word) quads. It’s not limited to aesthetics, because the high bar squat will develop the strength of the quads as well. I’ve seen various types of low bar squatters with deficiencies in their quads. After dropping in front or high bar squats in their program, their low bar technique improves. Mike, for example, uses high bar in his advanced Texas Method template (this is discussed in detail in Part 2 of the Texas Method e-book). If you’ve been using the low bar for at least a year, consider using some high bar to balance out your training.

Chronic high bar use can neglect the hamstrings, and this is why I always make a point to program RDLs with the high bar squat. Keep in mind that the low bar squat’s purpose is to utilize the hamstrings, yet there is a portion of the population who low bars but doesn’t have good hamstring development. Low bar squatting doesn’t guarantee good hamstring strength.

If a trainee has pathology in their knee, then high bar squats may provide too much anterior force and result in knee pain. If the trainee is younger and injury free, and they have pain with high bar squats, they may want to check that they aren’t going “ass to grass” (which isn’t necessary until intermediate stages of Olympic weightlifting training anyway) and allow their knees to adapt to two or three sessions a week before having a higher frequency.

High bar squats are obviously preferable for Olympic weightlifting as the squat mechanically mimics the receiving position in the snatch and clean. Also, if the trainee has been low barring for a long time, they will have developed musculature to support those mechanics. By high barring, they can create a balance in their musculature that allows for better weightlifting. For example, when I got into Olympic weightlifting after low bar squatting for about nine months, I definitely experienced problems with heavy front squats and overhead squat positioning. After front squatting more, my positioning improved. At the time I didn’t high bar, but I do nowadays and feel it’s utility when doing the Olympic lifts.

If the low bar squat is difficult or injurious to the shoulders, then just high bar squat. The low bar may have more utility for general populations, yet if it’s debilitating other squat forms should be used. Besides, the hamstrings can still be trained with some properly executed assistance exercises, though it won’t be as effective as the low bar squat.

Summary: The high bar squat is superior for Olympic weightlifting because it teaches proper clean/snatch receiving positioning. If there are problems with the low bar squat, then the high bar can be used to balance musculature or maintain squatting frequency. However, the high bar doesn’t utilize the hamstring’s stretch reflex nor does it develop the posterior chain. [/spoiler]

Verdict
[spoiler]It doesn’t fucking matter. Seriously. A few weeks ago a kid asked me what muscles an assistance exercise I was doing worked, and I briefly explained it, but followed it up with, “But you really only need to be squatting. Don’t worry about this other shit.”

If you’re gonna be a powerlifter, then use the low bar. If you’re going to compete in Olympic weightlifting, then use the high bar. If you have deficiencies in one area, then the other squat can improve that deficiency. If you can do both reasonably well and aren’t training for one of the barbell sports, then use both.

In powerlifting the high bar can improve the top half or two-thirds of the ascent of the competition squat but would only be used by experienced lifters. In weightlifting the low bar squat can help improve the second pull but would only be used by inexperienced lifters. General strength trainees should just worry about their weakness. If they are balanced, then they shouldn’t give a shit and use the squat style that will help achieve their goals. And that’s what it’s really about: use the lifts that will help achieve your goals from a muscular development, strength, and mechanics perspective.

To learn how to low bar squat, then check out Starting Strength. To learn how to high bar squat, put a bar on your back and squat all the way down with your knees shoved out. There’s utility in both. If you’re confused, just pick one and do it at least twice a week.
[/spoiler]

I hope you are enjoying your holidays. If you trained through the the last week or so, then today is PR Friday. Otherwise share your goals for 2012. Let’s get to some questions. Unless otherwise noted, these are all from a recent thread on the Facebook Fan Page.

Spencer B.:
No gym access for two weeks…what should I do to maintain strength?

Dear Spencer,

Strength is a persistent adaptation and you won’t be losing much of it in a two week period. What you’ll most likely lose instead is your adaptation to the strength training. When you start training again you’ll be more sore than normal and your blood vessels won’t be used to the higher pressure of lifting. This is why I have always advocated having a light day when first getting back in the gym. Gradually increase the weight and stress over a few training sessions. If you had a significant layoff, then use the first week as a ramp up. It’s better to do to little than to do too much.

As for training or working out during your break, consider what physical attributes are lacking with respect to either overall fitness, athletic ability, or your specific goal(s). It may be a good time to work on muscular endurance via calisthenics (especially if you’re in the military and have to deal with PT tests). 99% of you need to work on mobility on a daily basis. Others could implement a sprint or conditioning program. Still, if strength and size are your primarily goal, you could do some sort of plyo calisthenics to focus on a speed and power element. For example, clapping pushups, speed pull-ups, and jumping squats could be done for sets of five to ten. Gymnastics type stuff can apply a strength training stress through a different angle or range of motion.

The overall point is that it’s not a long break and you won’t lose significant strength. Take care of your body and feel free to dabble in some un-used training modalities.

Kyle S.
‎1. What’s the recommended grip for the barbell row? I’ve been using bench width, but does it matter or is it just personal preference/which muscles you want to focus on?
2. Can you work on pull ups every day (or even multiple times a day), or is that too much stress to recover and adapt?

Dear Kyle,

1. For the same reasons as the bench press, the optimal grip will be similar to the bench in which the forearms are vertical and the elbows are over the wrists. This should be pretty much the same position on the bar (for me, it’s pinky on the rings). My opinion is that if you’re using the row for strength training purposes, use this efficient grip. If you’re going for a swollertrophy effect, do whatever you want. However, just like in the bench press, the most efficient method will train all of the musculature evenly. After a rowing session, my entire lat will be sore all the way down to my iliac crest. But I’m also sore in the upper middle back area where the middle traps and rhomboids are. It’s a very effective exercise. I don’t really see a point with messing with the grip until the hypertrophy is a primary goal. For example, the close grip bench is used to improve the lockout of a raw bench, but the close-grip row wouldn’t have utility to improve the performance of another lift.

2. Whether or not pull-ups can be done every day depends on what else is in the training program and what the trainee is adapted to. If you have a break from strength training, then daily pull-up training is probably fine if don’t do too much. If you’re only adapted to about 30 reps, don’t do 50. To be safe, just take a day of rest in between pull-ups sessions. However, if you’re using the frequency method then you’ll be doing a low enough number that can be done daily (yet you’ll obviously take a day or so of rest at some point in the week).

Blake S.
Taco Bueno vs. Taco Cabana vs. Taco Bell? Choose your answer wisely.

Dear Blake,

Dude, all of those fucking suck. I can’t imagine a shittier quality of food. You clearly like torturing your digestive system. For real, if any of you eat at these places regularly, you’re unconcerned with optimal performance, aesthetics, health, or…anything. I’d rather wax my grundle.

Justin C.
1. How many sets for volume day when moving squats to 3rm? I’ve been doing 8×3 but should I go to 5×3 with heavier weight?

2. Also, in the book you mention a back off set on ID when using 3 reps or less, with your example being 15lbs lower than the PR attempt. Does doing this back off set change VD or not?

Dear Justin,

1. Don’t focus on the number of sets, but the overall volume. In the first year or so in the TM, we use a relative drop in volume as a stressor (this is explained in detail the second book). Your volume will be relative to what you’ve been doing recently, so it’s hard to answer this questions. You do not need to do eight triples on VDy just because you’re doing a triple on the ID. In fact, if you remember from the book, trainees should aim to get to 3×5 on the VD.

2. The back off set does not change the VD. The 15 pound drop is a minimum, so feel free to have a greater decrease. The point is to get some more reps with decent intensity.

Jason K.
I’m only just learning the Oly lifts. I want to get back to lifting heavy, but continue doing the Oly stuff at least twice a week. Any programming advice? FWIW, my best strength results have come from 5/3/1.

Dear Jason,

Now that I’m reading this again, I have no clue what you’re asking. You want to strength train but have been doing Oly stuff? You want to do an Oly program? It’s more important for me to point out that your clarification that 5/3/1 has given you the best results is irrelevant — unless you’re older. It works well with older guys because it doesn’t have a lot of volume so it prevents the hard-headed overtraining associated with the male gender. However, we don’t know anything else about you, specifically your training history and current state of adaptation. The fact that 5/3/1 “worked” for you may be because you were on shitty programs before doing it. Who knows, maybe you were doing CrossFit before it. In any case, saying that 5/3/1 gave you best results may or may not be relevant when committing to a programming style.

Marquis B.
Using 4×5 as a volume scheme on texas method. yes, no terrible idea?

Dear Marquis,

It depends. The current state of adaptation and the prior training history will dictate this. 4×5 may be useful in a portion of the program when the lifter is gradually reducing the volume over time, and it may be a bad idea when the lifter is adapted to lower amounts of volume. Folks, remember that context isn’t just relevant, but entirely necessary when trying to talk about programming.

Jose C.
Should someone who is only focused on olympic lifts bench press? My experience before focusing on olympic lifts was that I benched once or twice a week depending on programing and I had some bench strength but no mobility for overhead. Now after not benching for nearly 6 months, 135 feels heavy, but I am a lot stronger overhead than I have ever been and much more mobile. Able to snatch over bodyweight etc. Thoughts?

Dear Jose,

My first response is that 135 should never, ever feel heavy for someone who lifts regularly. Assuming you didn’t mean kilos, it’s okay, but I think that this weak bench is something to address. My next statement is objective and not mockery: If 135 pounds on the bench press is heavy, then you aren’t lifting enough in the Oly lifts to warrant a specific weightlifting focus that ignores the bench. Another way of saying is that you are pretty weak, so the bench press is something that will help you not be weak.

Anatomically, the bench press trains structures that will help improve your strength and stabilization in overhead movements. Consider a snatch in which the bar travels to far back. By having decent anterior shoulder and pec strength, you’ll be able to wrangle it back forward to it’s proper positioning. More strength around the shoulder means more stability when going overhead, even if the mechanics aren’t perfect.

My last point is that most famous weightlifting programmers from countries with better historic results in the Olympics and world competitions will have beginning lifters bench press. The frequency might range from once every seven to ten days. Eventually, an intermediate weightlifter will drop the bench in favor more weightlifting specific training, yet the bench can be useful early on in order to establish musculature and strength to support shoulder strength and stability.

Here is another point from Brent:
jose it depends on if you’re ok with some high school fuck head in junior varsity football benching more than you. that’s mainly why i bench. mobility shouldn’t be an issue if you have a resistance band and a lacrosse ball. it’s not necessary for oly but it absolutely doesn’t hurt and may even help if your shoulders need to be stronger. imo touching bottom with good external rotation and driving through the middle of a pr bench feels just as good as smoking the pull in a pr snatch and receiving it exactly where it needs to be

I still have some questions from the Facebook thread, but I’ll save them for another time. I used to care about answering all the questions, but then I took an arrow to the knee.
See you guys next year. And please…be safe.

About a year ago I started cleaning all of my press sets, and I prefer it. There’s a lot of utility in doing it, but it’s just cool. Here’s an example:



Weightlifters in the press era (before ’72) always cleaned their presses because it was a contested lift. In the early days, there weren’t even racks, so cleaning the weight was the only way to get it on the shoulders for overhead movements. Whenever Bill Starr writes about pressing, he encourages lifters to clean it and even said that it’s possible to lift more weight that way. Bah, how could that make any sense?

Lift More Weight
Yet, the first time I cleaned and then pressed the weight, I completed a weight that was typically difficult out of the rack easier. I believe this was because my grip widened slightly (I have broad shoulders) and perhaps I was using a more narrow grip. However, other lifters have echoed similar experiences in lifting more after cleaning the weight. Some possible explanations include better wrist position after doing a clean compared to a normal un-racking, better intra-thoracic/abdominal pressure post-clean, or better thoracic extension post-clean. It also could be a combination of all three reasons, plus some other factors that are specific to an individual.

Practice The Clean
Since you’ll be cleaning every set of press or push-press, you’ll significantly enhance the number of cleans you perform IRREGARDLESS of program. This may not be relevant for a stress application — for example, my best press of 240 is at most 68% of my max clean — yet it can solidify starting position and teach attention to detail regarding “finishing the pull”. It can be used as speed practice; really focus on a fast jump in the power clean. It can also be practice for “getting under the bar” in a full clean. Since it’s probably a lower percentage of your max, it won’t significantly inhibit the press itself or the rest of the training session. Whether you want to power it for general strength work or do a full clean for Oly practice, you’ll get more repetitions which will only improve your skill. Uh, assuming you don’t suck really bad or something.
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