Barbell Sumo Squat Exercise Leg Workouts For Men, Squat Workout, Lower Body Workout

Cover Barbell squat exercise instructions and video Weight Training Guide Barbell squat, Squat (1320x803)

Table of Contents

1. What are high bar squats?
2. What are the benefits of high bar squats?
3. How to do high bar squats with perfect form?
4. What muscles do high bar squats work?
5. How to progress with high bar squats?

What are High Bar Squats?

High bar squats are a type of squat where the barbell is placed on the upper traps, just below the base of the neck. This positioning requires the lifter to maintain an upright torso throughout the movement, which places more emphasis on the quads and glutes than other types of squats.

What are the Benefits of High Bar Squats?

High bar squats are a great exercise for building lower body strength and muscle mass. They can also improve mobility and flexibility in the hips, knees, and ankles. Additionally, high bar squats can help develop core strength and stability, which can translate to better performance in other lifts and everyday activities.

How to Do High Bar Squats With Perfect Form?

1. Set up the barbell at an appropriate height on a squat rack. It should be at shoulder height or slightly higher.

2. Approach the bar and position yourself underneath it. Your feet should be shoulder-width apart with your toes pointing slightly outwards.

3. Reach up and grasp the bar with a slightly wider than shoulder-width grip. Make sure your wrists are straight and your elbows are pointing down and back.

4. Brace your core and lift the bar off the rack. Take a step back and adjust your feet so that they are directly underneath the bar.

5. Inhale and lower yourself into a squat by pushing your hips back and bending your knees. Keep your chest up and your back straight.

6. Descend until your hips are just below your knees or as low as you can comfortably go without losing form.

7. Exhale and drive through your heels to stand up, pushing your hips forward and straightening your legs.

8. Repeat for the desired number of reps.

What Muscles Do High Bar Squats Work?

High bar squats primarily work the quads, glutes, and hamstrings. They also engage the core, lower back, and calves to a lesser extent.

How to Progress with High Bar Squats?

To progress with high bar squats, you can gradually increase the weight you are using, perform more reps or sets, or decrease your rest time between sets. You can also vary your stance width or foot placement to target different areas of the lower body. Additionally, incorporating accessory exercises such as lunges, step-ups, or leg press can help build strength and size in the lower body.

Conclusion

High bar squats are a great exercise for building lower body strength and muscle mass. By following the proper form and gradually increasing the weight and volume, you can continue to progress and improve your performance in this lift. Incorporating high bar squats into your training routine can also have a positive impact on your overall mobility and core stability.