High Bar Squat (Barbell)

A squat variation with the barbell positioned high on the shoulders, emphasizing quadriceps development and forward torso lean.

Instructions

1. Place the barbell high on your shoulders, just below the base of your neck.
2. Stand with feet shoulder-width apart and toes slightly pointed outward.
3. Keep your torso upright as you lower your hips by bending at the knees.
4. Descend until your thighs are parallel to the floor or below.
5. Drive through your heels to return to the standing position.

Tips

• The high bar position requires greater ankle and thoracic spine mobility
• This variation emphasizes quadriceps more than a low bar squat
• Maintain an upright torso with core braced throughout the movement
• Focus on pushing through your heels while keeping chest up
• Greater knee forward translation is acceptable in high bar squats
• This variation is preferred in Olympic weightlifting programs