Loading the hips

Nick | 06/30/2014 | 4

High bar vs. low bar positioning

The low bar back squat is another lift that, like the sumo deadlift, comes up less than some other variations of the lift (the squat in this case) but can still be super useful and functional.  Once again, it doesn’t translate as well to cleaning, jerking and snatching as the high bar back squat, but does a great job of engaging our posterior chain and, in the long run, will allow us to lift more weight than the high bar version, increasing the neurological impact these squats have on us and eliciting greater change.

The WOD today is pretty short on purpose.  You will have plenty of time to warm up your squats and get comfortable with the slightly different bar position (though it might still not feel 100% normal today, especially if this is your first time doing it.)  So get heavy and be ready to sprint through this WOD – hit that red line and ride it out.

STR:

Low Bar Back Squat
5-5-5-5-5

WOD:

400m run
20 wallballs
10 burpees
20 wallballs
400m run