High-Bar Squat — Barbell Back Squat Variation
Intermediate
The high-bar back squat positions the barbell on top of the upper traps, allowing a more upright torso angle. This is the standard squat style in Olympic weightlifting and is excellent for quad development and deep squatting.
Best for: Quad development and Olympic lifting carryover
How It Differs from Barbell Back Squat
The bar sits higher on the traps (on top of them rather than across the rear delts), promoting a more upright torso and deeper knee travel. This shifts emphasis to the quads versus the posterior chain.
How to Perform
- Place the bar on top of your upper traps, not across your rear delts. Use a narrower grip for a solid shelf.
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Squat down by breaking at the knees and hips simultaneously, keeping your torso as upright as possible.
- Descend until your hip crease is below your knee, then drive up through your midfoot.
Equipment & Muscles
Barbell|QuadsGlutesHamstringsCore
Pros
- + Greater quad emphasis
- + Allows deeper squat depth
- + Better carryover to Olympic lifts
Cons
- - May require better ankle mobility
- - Less posterior chain emphasis
- - Bar can feel less stable for some lifters