Alright /fit/, I'm sure you all know the most popular variations of the squat. The three most common being the front squat, the high bar squat, and the low bar squat.
But now, I would like to introduce you to...
The LOWER bar squat.
Yes, the lower bar squat. Note the chambered rack position and lower placement on the back.
Allow me to show you an angled view as a better demonstration. The new squat position shows a clear benefit in back position, having a more upright torso. The hips and much more open compared to their variants, providing a greater stretch reflex coming out of the hole.
And now a view from the back.
Note the position of the bar against the back. The lower position has an added benefit of increasing the amount of pressure on the spine. As any experienced lifter can attest to, the increased pressure in conjunction with the valsalva maneuver will produce a greater amount of intraabdominal pressure and therefore greater stability.
>>28677719
Alright, I'll bite. How, exactly, does one go about getting into position to do said squats?
Yes, the lower bar squat. Clearly a tool of champions, efficient in it's design from the chambered position of the bar to the freedom of an open groin while squatting.
This looks like torture
So it's a hack squat combined with a zercher squat?
As the picture demonstrates, the foot position necessary for a full ROM lower bar squat is wider than the average squat. The angle in which the feet must be spread from neutral is at minimum 45 degrees.
I know this is troll but, if it isn't. Most of the weight would be on your arms. Have fun trying to hold up lmao3plaet with your biceps
>>28677932
whaaat, how could a squat position where the weight rests primarily on your arms and spine be a troll?
>>28677932
but the bar is in between the crease of his arms...
>>28677759
>fall backwards
>paralyzed from the waist down
I love it
>>28678023
I lol'd.
>>28678023
you forgot
>amputates both arms at elbow
>>28677789
lmao
>>28677978
Yes, it being at the crease makes it substantially easier (minimum distance from the pivot so minimum force required from the bicep). But this is not the same as a zercher squat, when your arms are angled behind you, the bar rests far more on the forearm compared with a zercher squat. I would guess biceps would have to hold a lot of the load.
>>28677976
Obviously I don't claim to have tried this, but it seems like very little of the weight would directly rest on the spine, and most would be translated to the torso through the arms.
>>28678044
>>28677866
What are the purpose of those two squats that isn't fufilled by front or back squats
this fucking thread god damn
>>28677736
Alright, I'm biting. I'm going to go try this in my home gym right now and snap a picture. If I don't respond in 5 minutes I'm probably in snap city or dead. Wish me luck.
Quality content on my /fit/?
Gtfo
EGGSDEE POSTIN ON REDBIT XDD
>>28678114
Hack squat is pretty pointless, never seen it used in real life
Zercher squats are for strongman training to get used to holding heavy weight in your arms like that because a lot of events have that kind of hold. Seen it used quite a lot but i prefer to get used to the weight by practicing the event and do squats properly. Guess it's just personal choice, no need to use them if you're not thinking of competing though
>>28677719
High bar squats hurt my back
looks like i found a replacement, thanks OP!!
>>28677719
Learn the one secret personal trainers don't want you to know!
>>28677792
Still waiting on an explanation as to how this position is achieved.
>>28678234
>Lower bar squats fractured my L5-S1 vertebrae
>looks like I'm paralayzed from the waist down thanks OP!!
The bench row
Load weight onto one side of the bar and bench it, one half of your body will be working the chest to push the weight up and the other side will be working the back to pull the bar down to stop it from tipping over. Swap the weights over and repeat for the other side, the perfect lift for ultra supersetting and tricking your muscles into adapting and growing.
>>28678286
unrack it like a backwards zercher squat
>>28678286
>approach bar with your back
>slide your arms over and around it
>walk out forward
that wasn't very hard
>>28678286
>>28677792
Simply approach a squat rack with a bar racked just above hip height. Turn around and place both arms behind the bar. Chamber the bar by holding it between your elbows and back. Stand up and step forward to unrack. After that, simply find your foot position and squat.
>>28678326
Troll confirmed.
>>28678301
I love it.
yesterday an anon had this idea. have a friend on your shoulders squatting. then squat his weight and the barbells weight. i like that idea better than this LOWER bar squat
>>28678301
dude that's going to give you some srs forearm gains
>>28678345
Uhh it really isn't hard. Everybody's telling you the same method. Achieving this position is not a problem, the lift isn't viable for different reasons
>2014
>not doing barbell flyes
>>28678359
>VOLTRON ASSEMBLE
>deadlift between legs with one arm on either side of body
>>28678301
I wonder how many PT's i can take the piss out of doing this.
>>28678447
This is a real exercise
>>28678469
kek
>>28678178
Well this guy is dead
>>28678178
>snap a picture
>snap
>>28678474
Comments like this show how little you know about lifting weights.
Did you know people used to lift weights before there were squat stands?
Or even protective cages in which to exercise in (squat racks).
Did you know there was a time when guys didn't bench press at all?
You can kek all you want but the guys doing one-handed DLs and "weird" shit are probably lifting more with their one hand than you can with two.
My homie did lower bar squats once.
>>28678641
how do you even get in that position? tring to backflip while deadlifting?
>>28678673
it's obviously a joke picture retard
>>28678695
ehh im still going with a backflip deadlift
>>28678260
Scientists hate this EVIL secret!
>>28677719
Local mom discovers ONE WEIRD TRICK for tight glutes!
>>28678829
my dick?
>>28678829
BBC?
>>28678640
hurr durr le crozzfit tier lift 0ldsk000l
>>28678447
>>28678469
wouldn't you pinch your dick at the top of the movement?
>>28679544
I'll pinch your dick after my movement if you nomsayin
>>28678085
That filename.
