Olympic vs. Powerlifting Squats

When I coach people I coach the low bar squat. I feel the low bar squat is safer for beginner athletes. The typical occurrence of a beginner crossfitters squat is that knees will break first on the decent. Doing the highbar squat requires more depth meaning knees "more" foward. I will only coach a few people the hig bar squat- those who are interested in oly-lifting

Here is an explanation of the two:

High Bar. Weightlifters put the bar high on their traps on Olympic Squats. Just below the neck. Putting the bar high increases the distance bar to hips. This has several implications:

• More torque on your lower back.
• More upright position compared to low bar.
• Easier to squat deep.
• Hips & quads evenly emphasized.
• Less maximal weight

• Easier on your shoulders if you’re inflexible.
• 1. Better transfer to Cleans & Snatches.

Low Bar. Low bar is used by Powerlifters & recommended by Mark Rippetoe inStarting Strength. The bar rests below the bone on top of your shoulder-blades. Low bar decreases the distance bar to hips. Consequences:

• Less torque on your lower back.
• More leaning forward.
• Harder to squat rock bottom.
• Posterior Chain emphasis. More hips, less quads.
• Greater maximal weights can be used.

530am

muscle milk

coffee with cream

9am

half english muffin

2 eggs

1 sausage

1pmwod

w.u 500meter

3 snatch grip push press, 3OHS :40kg, 40kg, 50kg

2 snatch grip push press, 2OHS: 50kg, 60kg, 70kg,

1snatch grip push press, 1OHS: 70kg, 80kg, 80kg

rest 2min

Squat high bar:5-50kg, 5-70kg, 3-90kg 3-110kg, 2-120kg, 3-130kg

2pm:

huge bean and rice burrito with some egg inside-

3pm

2 burgers- lettuce wrapped with sauce(in n out)

7pm wod:

21-15-9 db clean/ handstand pushup/ run 400 completed in 12:30ish

9pm:

.25 pineapple

cheesstick

5 oz beef