Barbell squats on the shoulders - controversial points

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-12-09

1. Depth of the Squat

There are usually two opinions on this matter: squatting to parallel versus squatting below parallel. Proponents of shallower squats argue that this reduces the risk of knee injury. This is indeed true, but under one condition: if you descend quickly and uncontrollably, essentially “falling” with the barbell. With good technique, the chances of injury are the same for both options.

Those who practice deep squats claim that this method better works the thigh muscles and glutes. Indeed, the lower you squat, the more the quadriceps and glute muscles stretch. This means the training effect will be better.

All of the above does not apply to those involved in weightlifting and powerlifting, where athletes have no choice but to squat low.

2. Weight Plates Under the Heels

Supporters of this practice argue that it is safer for the joints, particularly the ankle. It seems to produce a more correct and natural movement. But you weren’t born with weight plates under your heels, were you? I think this method should only be used when a person has poor mobility in the ankle joint. In other words, if their heels lift off the ground without support. If everything is fine, then no supports are needed.

3. Width of the Foot Placement

The classic stance is when the feet are shoulder-width apart. This is the most comfortable and natural option. You can often see wider or narrower stances as well. Such variations are quite acceptable. However, before experimenting, master the classic squat technique with a barbell.

4. Grip Width

How should you grip the bar? Some grip it right at the sleeves, while others hold it as close to the shoulders as possible. There is no significant difference. Grip it in whatever way is comfortable for you. Grip width does not affect the qualitative characteristics of the squat.

5. Barbell Position

There are two options: high (on the shoulders) and low (on the scapulae). The high position is considered the classic one. With this option, the back is more vertical, meaning almost all the load is on the legs. The low position is a purely powerlifting "invention." This option allows some of the load to be transferred to the back, as the back is angled further forward. If you do not plan to engage in powerlifting, start learning the squat technique with the classic version. After that, you can decide for yourself.

Conclusions

As you can see, this exercise has many nuances and various variations. Some are justified, some are not. Often there is no indisputably superior option. Each person is forced to find their optimal technique based on their anatomical and physiological features and their goals. The squat for a weightlifter, a powerlifter, and a track athlete can differ significantly, as the purposes of this exercise vary. Therefore, first ask yourself: why do you need to squat?