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Low Bar Squats - They Still Suck
#1
What are the benefits of low bar squats?

According to Rippism, low bar squats get you stronger faster because you are lifting more weight. Yet Rippism also states that lifting more weight does not always equal more gains. A contradiction? Yes.

So, why low bar squats then? I honestly think this was just Rippetoe's personal preference since he was a powerlifter. He produced a lot of material promoting the low bar squat. The most important part was the long and detailed instructions on proper execution. Before him, no one in the mainstream had done it, at least not to the same depth. The claims of insane muscular upgrades powered by squats helped too.

Cool.

However, a good explanation of a pointless exercise does not make it efficient. The major promo points behind the low bar squat are:

1. More weight 

More weight on the bar may look cool, but it's also a burden. I had a short affair with rack pulls and power shrugs (a.k.a. cheating shrugs). The most annoying thing about them were the extra plates that you put on. I felt stupid for moving so much iron when less could do it if you change the exercise.

More weight = more stress = more fatigue = more ego 

Not that good.

2. More booty 

You are probably young and don't remember the peak of the glute obsession. It was crazy. The quadriceps were the most hated muscle group. 

To comprehend how deep the glute love goes consider the fact that there's a personal trainer called the Glute Guy.

The belief is that the low bar squat activates the booty to a profound degree. It's true. The booty works real hard when "low-barring". Ironically, all deep squats work the glutes. The emphasis is slightly smaller, but the end result is not affected.

High bar squats produce big glutes too.

The hamstrings?

The squat is not the most direct hamstring exercise. Neither high bar nor low bar squats are an optimal hamstring exercise. A better choice would be the deadlift.

3. More muscle gains

That simply isn't true. Explanation is not even needed.

In reality, the low bar squat has severe downsides

1. Extra stress on the shoulders and elbows (yes, proper positioning should remove this problem in theory but does not always do it)
2. Extra hip stress (the exercise is hip dominant and stresses the area greatly)
3. Extra stress on the CNS due to the higher tonnages
4. Less leg involvement (big booty, chicken legs syndrome)

Consequently, the low bar squat makes sense only in a powerlifting context. Outside of it, it is merely a movement that can help in a very specific situation. E.g., If a lifter has overworked knees and wants to give them a bit of rest for a while.

In general, however, the exercise is just a wicked, self-rationalized twist.
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