Low Bar Barbell Squat

The Low Bar Barbell Squat is a variant of the classic squat, where the barbell is placed further down the back, typically on the back of the shoulders (posterior deltoideus). This position creates a forward bent torso and activates the glutes, hamstrings and lower back more than a High Bar Squat. The Low Bar Squat is popular among powerlifters and those who want to lift heavier weights.

Correct Execution of the Low Bar Barbell Squat

Follow these steps to perform the exercise correctly:

  1. Stand with your feet shoulder-width apart and place the barbell low on your upper back, resting on the back of your shoulders.
  2. Grasp the bar with your hands slightly wider than shoulder-width apart, keeping your elbows pointing back and down to stabilize the bar.
  3. Tighten your core and keep your chest upright.
  4. Slowly bend your hips and knees to lower into a squat while keeping your weight evenly distributed on your feet.
  5. Go as deep as your flexibility allows, making sure the hips move back to maintain balance.
  6. Push through the heels to rise to the starting position, fully extending the hips and knees.

Perform the movement with control to minimize the risk of injury and maximize muscle activation.

Common Mistakes to Avoid

Here are some mistakes to avoid during the Low Bar Barbell Squat:

  • Collapse of the knees: Make sure the knees move outwards in the same direction as the toes to protect the joints.
  • Back sway: Keep the core tight to avoid unnecessary strain on the lower back.
  • Too low hip position: Avoid setting the hips too low in relation to the knees, which can reduce strength development.

Modifications and Variations

Try these variations to adapt the exercise to your level:

  • Beginners: Start with a light barbell or body weight to master the technique.
  • Advanced: Add belt and knee pads for support when working with heavier weights.
  • Paused Squats: Hold the bottom of the squat position for a few seconds to improve strength and control.

Number of Repetitions and Sets

Aim for 3-4 sets of 6-8 repetitions , especially if your goal is to build maximal strength. If you focus on muscular endurance, you can increase the number of repetitions.

Breathing

Inhale deeply before you begin to lower yourself and hold your breath during the downward movement to create intra-abdominal pressure. Exhale as you rise to the starting position.

Video Demonstration

Watch this video for a visual guide to properly performing the Low Bar Barbell Squat:

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