SQUATS

are they really the baseline of lifting system or meme?

why not planks or deadlifts?

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>planks
lmfao shut up you dyel faggot

how the fuck would they be a meme, stop asking retarded questions if you don't want to do squats do something else instead.

>why not planks or deadlifts?


Those do not conflict with squats at all and are actually heavily synergistic together if you space your diddly and squat properly to recover. Also yes Squats are one of the most powerful exercises known to mankind. Look up Rippletoe and alan thrall to learn lowbar.

Squats involve the majority of your muscle mass, can be weighted unlike planks, and you recover from them with relative ease unlike deads.
Ofc, as your pic shows, they do nothing for your upper body, which lets you plan your upper body training more freely, unlike deadlifts that more strongly involve the back and shoulders.

low bar squat = super meme just deadlift idiot
high bar sqwuat = the essential lift

based

What the fuck is low bar/high bar squat?

Difference in bar position (and subsequently some changes in form flowing from that). High bar has the weight on your traps, low bar the weight on your rear delts. It's like an inch or two of difference and barely matters unless you intend to compete in something.

High bar is generally better at transferring to other sports as the more vertical position is very close to jumping, low bar is better if you wanna lift 10kg more and use a bit more back and less legs. Generally I'd say low bar for powerlifters and maybe strongmen and high bar for everyone else.

High bar = essential
Front squat = galaxy brain

Strongmen generally don't lowbar. Not because it doesn't carryover but because it's a sport where you're already kicking the crap out of your lower back and shoulders with all the other stuff. Both styles have about the same quad usage, the issue is all the other minor differences, so there's not a huge incentive to lowbar.

A fair number don't highbar either. The sport is fucking in love with specialty bars and variation. You're as likely to see SSB box squats against chains, the giant cambered bar or even axle squats as you are anything normal.

>sissy squat

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>leg press

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I thought high bar involved more quads while low bar involved the glutes, hams and back to a bigger extent

Squats are gay and make you look autistic. Don't be a gymcel.

>tfw don't have enough mobility in ankles to do high bar so I do low bar

>zercher squat

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It's a very slight difference in quad activation (both are basically quad-limited in the vast majority of lifters. There's exceptions but they tend to involve some fairly unusual form/proportions). Low bar uses a bit more hamstrings and lower back.

Glute usage can go either way, it's heavily dependent on stance and depth (to massively simplify, glutes are most used at the extremes of hip/knee ROM because those combinations shank your hamstrings ability to fire effectively), bar position alone doesn't change much.

>sissy zercher squat

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Most people when they start lifting prefer deadlifts because they are easier than squats. This completely changes at around 3.5 plates. Deadlifts fucking suck. So much so that you'll eventually just end up pulling triples and singles once a month when you get to 4.5 plates.

They are the single best excersize end of story

>alan thrall to learn lowbar
Why look up a disciple of Rippetoe who has made at least three different videos with different suggestions instead of going to the source himself?

i hope this is bait

>a lift that is less than 140y old

No, squats don't train abs to any meaningful degree, or calves, or hamstrings, they just train the front of the thighs and a bit of the glutes and lower back.

I've watched one video of Rippetoe talking about squats
>'let me show you that you should look down and not up'
>'you, do a squat looking down'
>Rippetoe barely pushes down on his lower back with one hand and the guy manages to do the squat
>'now, do a squat looking up'
>Rippetoe pushes down with both his hands just to stop him from squatting
>'see, this is why looking down is objectively better'
While I do prefer to look down, I'm kinda allergic to bullshit. That was bullshit. I like how Alan shows different points and doesn't try to prove his way is the only one using proof by bullshit.

My problem with lowbar is that I never know where to place the bar, I have no mental image of my own back.

not op but planks are basically god tier for core. Lift a few more years and you will see the need for them

just do lowbar if you can get into the position comfortably and it doesnt tear up your shoulders.
do highbar if you cant
some people can squat the same amount highbar as lowbar it depends on your structure
low bar will let most incorporate posterior chain a little more which lets them squat a a little more but its not a big deal because you should be deadlifting too

>planks

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They're pretty much required if you sit at a desk for 8-10 hours and then expect to put a lot of weight on your shoulders.

Squeeze your upper back together like you're pinching something between your shoulder blades, you'll notice that a "shelf" starts to appear. Put the bar right on top of that and there's your low bar position.