This exercise is almost identical to the classic squat. The key difference is the position of the barbell. This is on the upper section of the trapezius muscles. This exercise has the advantage that you don't bend forward as far and therefore focus more on the thighs.
Exercise
Highbar Squat
Type: Universal
Rest: 300s
Equipment: Langhantel
Tutorial
1
Place a barbell on a squat rack. Position the barbell in the middle of the upper section of the trapezius and hold it with both hands. Lift the barbell out of the squat rack and take a step away. Stand with your feet shoulder-width apart and point your toes slightly outwards.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are approximately parallel to the floor. Your back remains straight. Breathe in and hold the position briefly.
3
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. You are now standing completely upright again. Exhale as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure your shoulders are slightly back and the barbell is resting on your neck muscles. Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Once you have found a stable stance, 'screw' your feet outwards into the floor. Your feet remain in the same position, but the tips of your toes are pulled outwards as if you were "tearing up" the floor. This will automatically keep your hips stable.
As you go down, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the floor. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Try not to bend your upper body too far forward as you go down.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
—
Tertiary
—
Equipment
Barbell
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