Olympic [HIGH BAR] Squats

Stance is shoulder width with toes either straight ahead or slightly pointed out. The narrower stance places greater emphasis on the quads during the lift and also requires greater flexibility of the foot and ankle complex.
· The bar is worn high-bar – positioned high on top of the traps and in the ‘shelf’ created by pulling the shoulder blades down and together. This helps maintain an upright torso which is necessary for a full deep squat.
· Grip is clean width, which is relatively narrow, and elbows are orientated directly under the bar keeping the forearms perpendicular to the floor. These points also help reinforce the vertical torso.
· Strict Olympic squats are initiated at the knee, not at the hip, again helping to maintain a vertical torso. The torso remains as vertical as possible during the entire performance of the lift.
· Lifts are performed to full knee flexion with hamstrings covering calves with knees generally travelling over the toes. As inadequate flexibility of the foot and ankle complex can often restrict individuals from getting into this deep position, Olympic squatters will often wear weightlifting shoes which have a raised heel.
· Lifts are performed with a quick, although still controlled, eccentric phase and an explosive concentric phase.
Benefits:
· Strengthens through a greater range of motion
· Less stress on lower back
· Forces are balanced relatively equally between the hip and knee extensors
Drawbacks:
· Less weight can be lifted
· Reinforces quad dominant movement patterning
· May be contraindicated for those with acute knee problems