When performing a barbell back squat, one of the most important things to focus on is where you position the barbell across your back and shoulders. Proper bar placement can help you maintain good technique and form throughout the entire movement, while improper bar placement can throw off your balance and cause injury over time. So where exactly should the bar rest during a back squat? There are a few key factors to consider.
Across the Back of the Shoulders
The most common bar placement for the back squat is across the back of your shoulders and rear deltoids. More specifically, the bar should rest on the meaty shelf created by your upper trapezius muscles, just below the bony protrusions of the cervical vertebrae in your neck.
Many lifters find a traditional back squat bar position the most stable and comfortable, as the bar is supported by the thickest, strongest muscles in the upper back. This allows you to more safely bear the load during the squat motion.
Finding the Proper Height
When resting the bar across your back, you want it to sit at just the right height for your individual anatomy. Generally, the bar should be placed somewhere between the top of your shoulder bones and C7 vertebra. C7 is the large vertebrae prominence you can feel at the base of your neck when you tilt your head forward.
If the bar sits too high up the neck, it can compress the cervical vertebrae and restrict your breathing. If it sits too low on the shoulders, it may dig into the bones of the scapula or clavicle.
Creating a Muscle Shelf
To create a solid base of support, retract your shoulder blades to actively engage the upper back muscles. Think about pinching your shoulder blades together as if trying to hold a pencil between them. This helps form a natural shelf for the barbell to rest on.
You can also use your hands to gently push the bar down into your upper back as you get set up. Don’t allow the bar to rest up near your neck. Creating tension in your upper back will help stabilize the bar.
The High Bar Squat
A variation of the back squat is the high bar squat, where the bar is intentionally placed a bit higher up on the traps. The bar will sit just below the bony bumps of C7, across the upper trapezius.
With the higher bar placement, your torso will be more upright during the squat motion compared to a traditional back squat. This engages more quadriceps strength to perform the exercise.
As the name suggests, the high bar squat shifting the load distribution higher up on the back. This does allow for a more upright torso, but also requires greater shoulder mobility and torso strength to support the bar position. It also increases pressure on the wrists.
Finding the Balance Point
When first learning the high bar squat, spend some time finding just the right bar height for your build. You still want the bar supported on top of the traps, not resting on the bony spine. Actively pull your elbows under the bar to create tension and a solid shelf.
The most important factor is that the bar feels safely balanced and secure before loading on heavy weight. Because the bar sits higher than a traditional back squat, you may need to use lighter loads initially until you build the strength and flexibility for this squat style.
The Low Bar Squat
On the opposite end of the spectrum, some lifters prefer placing the bar lower down the back in a low bar squat position. Here, the bar sits below the upper traps, across the rear deltoids. This shifts it closer to the mid-back.
Because the load is placed lower on the torso, you can achieve more hip flexion and lean slightly further forward as you descend into the squat. Your knees will track more forward over your toes compared to other squat variations.
Sitting Back into the Squat
With the low bar placement, think about sitting your hips back into the squat, letting your torso lean forward slightly as you descend. Keep your head and chest facing forward.
Do not round your upper back. Maintaining rigidity in the thoracic spine helps support the bar position. Make sure to keep your core braced as you squat down.
Compared to the high bar squat, you may be able to lift heavier loads using this bar placement. The tradeoff is reduced quad activation.
Across the Front Deltoids
Another unique squat variation is the front squat, where the bar rests across the front of your shoulders. More specifically, the bar sits on top of the front deltoids, with your palms facing up and elbows lifted high to create a rack position.
This bar placement requires extra wrist and shoulder mobility to get your arms properly situated under the bar. You may need to use a cross-arm grip if you lack shoulder flexion.
Remaining Upright
With the bar resting on the front delts, you must maintain an upright posture as you squat down. Letting the torso lean too far forward will cause the bar to dump forward.
Really focus on keeping your elbows high and letting your knees track forward over your toes as you descend into the front squat. The more upright posture increases quad involvement compared to a traditional back squat.
Since the bar is not supported on the back, you may need to use lighter loads with the front squat until the rack position feels stable. Proper wrist flexibility helps relieve strain during the movement.
Low on Traps for Squat Stands
When performing squats outside of a power rack using separate squat stands, you may need to lower the bar slightly compared to a traditional back squat. This helps keep the bar balanced as you get under it to start the set.
Try placing the bar just above the mid-traps, across the lower portion of your upper back muscles. Keep your chest tall and pull your shoulder blades together to create tension before unracking the weight.
Since you don’t have the safety of a power rack, be very careful loading up heavy weight. Have spotters ready and know your limits when squatting without a full rack. Only lower the bar as much as you can safely lift back up.
Stepping Under the Bar
With squat stands, you’ll have to step under the bar to get set up, then step back to perform your reps. Get your upper back tight before approaching the bar. Keep your head up and chest forward as you move under it.
Make sure the bar feels secure on your back before taking a step backwards. Proceed slowly and carefully, always maintaining control of the weight. Squat down and up smoothly without compromising good form.
Finding the Right Placement for You
As you can see, there are several options when it comes to bar placement for squats. The right position ultimately comes down to your individual body mechanics and squat style preferences. Here are some tips for finding your optimal bar position:
Start with the Traditional Back Squat Placement
Try the standard back squat bar position across your upper traps first. This allows for a stable base of support using the strongest upper back muscles. Make small adjustments higher or lower until you find the sweet spot.
Prioritize Comfort and Balance
Whichever position feels most comfortable and balanced across your back is best, provided it is still supported by muscle and not bony protrusions. Some lifters prefer the bar a little higher or lower.
Consider Your Squat Style
Factors like your stance width, squat depth, and forward lean can influence bar height. Analyze your squat style and mechanics to determine optimal bar placement.
Practice Different Positions
Experiment with low, mid, and high bar placements while using light weight. Become familiar with how each position changes your balance and squat technique. Compare how your body feels in various positions.
Allow Time to Adapt
When trying a new bar placement, give your body time to adapt before loading on heavyweight. Improving your shoulder, wrist, and back flexibility can help adjust to different positions.
Conclusion
While there is no single “correct” bar position for every lifter, the general recommendation is to place the bar across the upper back and rear delts on top of your muscle shelf. Create tension in the traps and keep your chest lifted. Avoid placing the bar directly on the spine.
Some variation in bar height is okay based on factors like your mobility, limb lengths, and squat mechanics. Find the position that keeps the weight balanced over the mid-foot and allows you to squat with good form.
Experiment with different placements and give your body time to adapt as you determine your ideal bar position. Being mindful of where the bar sits can help optimize your squatting technique.