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Troubleshooting the Low-Bar Squat
Aug 7, 2020
The squat is one of the most basic human movements and calls upon the body’s largest muscles, including your glutes, hamstrings, and quads. There are different variations of the squat, but in barbell training, two types are the most common: the high-bar squat and the low-bar squat.
Which one you choose will depend on your strength-training goals. I’m a fan of the low-bar squat since it works more muscles in the posterior chain, i.e., the “chain” of muscles that run up the back of the body. More muscle utilization = more weight moved. What’s more, because the low-bar squat requires you to bend over during the squat, you’ll also be working your lower back muscles.
While the low-bar squat can get you strong, it’s not an intuitive way to squat. Consequently, there are a few places during the lift where you can mess it up, resulting in an inefficient squat at best, and an injury at worst.
If you’ve been experiencing awkwardness and pain with the low-bar squat, Matt Reynolds, my strength coach and the owner of Barbell Logic , walks us through the issues that may be to blame, and how to troubleshoot this fundamental lift in order to perform it more safely and efficiently.
Low-Bar Squat Problem: Pain in the Wrist, Elbow, and/or Forearm
Solution: Fix Your Setup
“When people first start low-bar squatting,” Matt says, “they’ll often report having wrist, elbow, or forearm pain after they squat.”
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