Squat to build the squat, do exercises that target the hamstrings (which do not include squats) to train the hamstrings. Powerlifting isn’t exactly about being the strongest person; it’s about moving the most weight. With the low bar squat, the barbell sits lower on the traps, & your form should have a … Jeśli przy podnoszeniu dużych ciężarów prędkość sztangi zmniejsza się w momencie, gdy uda znajdują się równolegle do podłogi lub nieco powyżej, to oznacza, że ciężko trenujesz prostowniki bioder. Opór zewnętrzny jest ten sam, ale ponieważ punkt podparcia (w powyższym przykładzie – ramię) znajduje się bliżej, mięśnie naramienne muszą wytworzyć mniej siły, aby wygenerować niezbędny moment siły w stawach. Personally, if I had to give the edge to one, it would probably be the high bar squat; for most people, it allows for a slightly longer range of motion. Warto pamiętać, że moment siły generuje napięcie, które z kolei generuje efekt treningowy (siła i hipertrofia), a nasze mięśnie nie wiedzą, jaki ciężar znajduje się na sztandze. When you drop the bar a little lower on your back, you’re effectively decreasing how long the lever of your torso is for the movement. If you’re training for literally anything else, I stand by my basic premise:  It really doesn’t matter. Wiedzą tylko, jak bardzo muszą się skurczyć, aby wytworzyć potrzebny moment siły. Because the barbell is 2 – 3 inches lower on your back during a low bar squat, the movement is more like having the 10lbs on your upper arm. Oznacza to, że mięśnie czworogłowe muszą się skurczyć wystarczająco mocno, aby wygenerować moment siły potrzebny do wyprostowania kolana, a pośladki, ścięgna podkolanowe i mięśnie przywodziciele muszą się skurczyć na tyle, by wytworzyć moment siły potrzebny do wyprostowania biodra. Joined: Mar 20, 2007 Messages: 1,723 Likes Received: 0. Because the bar’s a little farther from your hips, so even though you’re staying a bit more upright, you’re having to overcome the same amount of hip torque as you would for a low bar squat. Tak czy owak, w tym artykule staram się omijać tego rodzaju przypadki i kierować go do pozostałych 90% trenujących. I’ll nuance this answer a bit more later, but simply for training to make the lower body strong:  no, it does not matter. Nasze mięśnie czworogłowe dają z siebie wszystko już na samym dole przysiadu, jako że przy siadach high bar ciężar jest mniejszy, kolana mogą wysunąć się trochę bardziej do przodu, bo moment siły potrzebny do wyprostowania kolana jest taki sam, jak przy siadzie low bar z cięższą sztangą. W przypadku submaksymalnych obciążeń możemy wpłynąć na pracę prostowników kolan lub bioder celowo modyfikując technikę. How long do you think you could hold your arm straight out in front of you before the weight started pulling it down? To overcome external resistance (i.e. The slight technique differences don’t fundamentally change what your body has to do to complete the lift. Of course, though a hearty shrug of the shoulders and the timeless wisdom from the Big Lebowski  (“Well, yeah, that’s just like, your opinion, man”) is a sufficient response for anyone who argues too shrilly for one or the other, that’s not my style. It’s like moving the 25-pound plate a little closer to your shoulder and farther from your wrist. It is about the placement of the bar on the back. The differences in the two lifts are technical and cause the two to work on slightly different muscle groups. Co to oznacza w praktyce? Similar hip extension torque means similar challenge to the hip extensors (including the hamstrings). That’s why we can lift much heavier when compared to the high-bar style. Your muscles pull in straight lines, but the result is angular motion at joints. A high-bar squat has the bar resting higher on your back (left), on top of your traps, whereas a low-bar squat has the bar resting on your posterior deltoids (right), as shown in the picture below. Before we get into this post, I want to let you know about our giant How to Squat guide. Both of those things will happen when you train your squats hard, whether it be high or low bar. If your quads can contract harder to produce more knee torque, it’s not like they’ll think: “We just about made a terrible mistake. The difference between high bar and low bar squats For low bar squats, the bar is 2-3 inches farther down your back. 2. Yep, as big of a deal as people like to make about high bar versus low bar squats, the previous sentence sums up the one single difference that has spawned so much vitriol. Since there’s less weight on a high bar squat, they can track a little farther forward because the required knee extension torque is the same as for a heavier low bar squat. W przypadku siadów low bar jesteśmy zwykle w stanie unieść sztangę o około 5-10% cięższą niż w przysiadach high bar. If so, you’re giving your quads all they can take. It is irrelevant that you may have been producing more hip and knee extension torque; the sole measurement of proficiency in powerlifting is the amount of weight you can squat to competition depth. There are few arguments in the strength world more common than high bar versus low bar squats; therefore, you can probably assume prior to knowing anything more about the subject that there are few arguments more pointless. It is obvious that the low-bar squat recruits more muscles than the other. Does bar speed decrease at or slightly abov. Analizując dalej, oznacza to również, że kolana nie wysuną się tak bardzo do przodu. It makes the movement more mechanically efficient. Chcę przez to powiedzieć, że ciało szuka najlepszych pozycji, jeśli mięśnie czworogłowe mogą napiąć się bardziej, aby wygenerować większy moment siły w kolanie, to z całą pewnością nie pomyślą: „robimy przysiad low-bar, w których dominują biodra, więc nie możemy się tak mocno napinać”. His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. ), Of course, this similarity is to be expected. ... set a bad example; set a bad precedent; set a bar; In this instance, I think my ambivalence has a more solid case than either of the “sides.”. Going back to our illustration of keeping your arm raised with a weight hanging off of it, the distance your knees are in front of the bar, and the distance your hips are behind the bar are analogous to how far away from your shoulder you hang that 25-pound weight. High bar and low bar squats help increase strength in the lower body, core, and back. If so, you’re training your hip extensors hard.No more to it than that. a bar on your back), your muscles have to produce sufficient torque at the joints to move them. However, the difference isn’t big enough to make a ruckus about. Comparing high bar and low bar squats. Różnica w momentach siły dla standardowo wykonywanych siadów high bar i low bar jest minimalna, choć oczywiście można wykonać przysiady low bar w o wiele bardziej pionowej pozycji, wysuwając kolana do przodu do granic możliwości, co zapewne … Every single person will squat in their own unique way, determined by unique leverages and … To establish an expected, required, or desired (but ultimately constrictive) standard of quality. Co więcej, nawet jeśli porównamy przysiady przednie z tylnymi, to aktywacja ścięgien podkolanowych jest w obu przypadkach podobna. Yep, as big of a deal as people like to make about high bar versus low bar squats, the previous sentence sums up the one single difference that has spawned so much vitriol. Plenty more (Eric Lillebridge and Andrey Malanichev come to mind) train exclusively low bar all the time. *(Just to preempt a potential criticism – this doesn’t deal with every possible iteration of squat form. Similarly, your glutes won’t quip: “Gotta make sure we contribute as little possible to this high bar squat since it’s knee-dominant, dontcha know.”  You may be able to bias your knee or hip extensors with submaximal weights by purposefully altering your technique, but with maximal weights or on sets taken fairly close to failure, your body finds the position it needs to be in to give you the best chance of completing the rep. Why don’t people’s knees track farther forward on low bar squats (thus giving them the illusion of being more hip-dominant)? 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