Barbell High Bar Squat
Description
The barbell high bar squat is the Olympic weightlifting style of squatting where the barbell rests high on the upper trapezius, just below the base of the neck. The high bar position requires a more upright torso and emphasizes the quadriceps more than the low bar position. It is the squat of choice for Olympic lifters.
Muscle Group
Equipment Required
Barbell High Bar Squat Instructions
- Set a barbell at upper-chest height in a power rack.
- Step under the bar and place it across your upper traps, just below the base of your neck.
- Grip the bar shoulder-width or slightly wider. Pull your elbows down and back.
- Unrack and step back into squat stance — feet shoulder-width apart, toes turned out slightly.
- Brace your core hard. Maintain an upright torso.
- Sit straight down, keeping your torso vertical and chest tall.
- Descend until your hip crease drops below your knees.
- Drive through your full foot to stand. Repeat for the desired reps.
Barbell High Bar Squat Form & Visual
Barbell High Bar Squat Benefits
- Emphasizes the quadriceps more than low bar squat
- Allows deeper squat depth
- Translates to Olympic lifting
- Builds quad and glute size
- Improves squat mobility
- Standard squat in CrossFit and Olympic lifting
Barbell High Bar Squat Muscles Worked
- Quadriceps (heavy emphasis)
- Gluteus maximus
- Hamstrings
- Adductors
- Erector spinae
- Core (heavy stabilizer)
Barbell High Bar Squat Variations & Alternatives
- Barbell Low Bar Squat
- Barbell Front Squat
- Bodyweight Squat
- Dumbbell Goblet Squat
- Pause High Bar Squat
- Tempo High Bar Squat
