As mentioned, high-bar and low-bar squats are both done with the bar positioned across the back. “The difference really lies in an athlete’s unique build,” says Sean Collins, ...

High bar vs. low bar squats is a debate that has stood the test of time at the rack, and like most answers to gym quandaries — it's never quite as cut and dry as we hope. Now, a new study ...

High bar squat. Credit: Getty Images. A high bar squat requires the barbell to be placed much closer to your neck, balancing across your traps, as opposed to across the shoulders.

The first time you do barbell squats, they can really hurt. Let’s look at what you need to do differently if you find the pad-less bar is hurting your neck or shoulders.

In a high-bar squat, the bar rests just over your shoulders. In a low-bar squat, hold the bar closer to your shoulder blades.

The bar is hexagonal, hence also taking the name “hex bar.” You’ll still load the plates to the sides, but you can grip one set of two handle options (high or low) using a neutral hand position.

High bar squat (Image credit: Getty Images) A high bar squat requires the barbell to be placed much closer to your neck, balancing across your traps, as opposed to across the shoulders.