If you opt for low-bar squats, then at first you’ll probably be able to move more weight than with high-bar squats—anywhere from 10 to 30 pounds, Collins says.

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.

That muscle recruitment, in turn, can allow you to move more weight, which is why the low bar squat is particularly popular among powerlifters. Recommended For You Local 2025-05-03T08:14:24+00:00 ...

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.