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Well as far as I'm concerned, when I low bar squat I can maintain a more vertical shin angle (it still travels forward, but not as much as in a high bar squat) and the knee suffers less. That's why I can squat low bar and I can't high bar. When I squat high bar that thing that moves in my knee, in the lateral "hole" of my right knee, when I get to about 20 degrees of flexion, starts to do some damage. Damage that can be avoided by squatting low bar.

It might be that my hip (and not only hip) flexibility sucks so bad that I really really load the knee and the quads when I high bar squat. For example, I couldn't even do a empty barbell overhead squat IN OLYMPIC LIFTING SHOES today. Granted, with a pretty narrow stance but still. I was able to do them with good form using a 10 kg bar though.

Not to mention front squats... with an empty barbell and o-lifting shoes on, the bar doesn't even touch my chest, let alone sit on the shoulders. It sits entirely in the hands, with elbows pointed down. There's no way to make it sit on the chest (don't even mention a proper rack position) unless I increase the weight so the weight of the bar presses on my hands more. Otherwise... no chance, no matter what grip I choose.

So there are a ton of inflexbilities there.

I think Lance posted some time ago a low bar squat style that he deemed as very useful for athleticism (and then put in a comparison with a "bad" squat as in a squatmorning).

What I think is an interesting debate is choosing between a low weight high bar squat vs a heavy weight low bar squat, where the difference is very high (like for me - 100 kg high bar is very hard, to the same level as a 130 kg low bar squat would be). The question in that scenario is if the squat is hard due to lack of muscle in the right places (lack of quad strength) or due to lack of movement efficiency in one of the squatting styles/structure (in the high bar in my case).

<a href="http://www.youtube.com/watch?v=xv7KcKdgBKg" target="_blank">http://www.youtube.com/watch?v=xv7KcKdgBKg</a>

Amazing voice for a live event ^^^

Yeah, it kinda does. My form on high bar is horrible but I guess there's more quad into it. THESE QUADS JUST DON'T GROW WITH LOW BAR SQUATS.........231444444444443222t5tagknraklgnnn

That's why I tried high bar squats in the first place.

When I read "Jennifer" I imagine a hot chick with tits.

You do realize, vag, that we live in 2013 and not 2008, right? RIGHT? Also, you do realize he's like 6'10, right? RIGHT?

On the dunk vs Battie he jumped what, 24 inches? And in the 2nd he just dunked on a weaker guy than him. Granted, he had to search quite a bit to find one so props to him for that.

Ok so I was at the gym today and squatted in my AdiPowers... did both high bar and low bar squats.

The low bar squats were cool as usual but MAN, the high bar squats? Are you kidding me? They were HORRENDOUS! Absolutely UGLY. I kinda moved around front and back and had my back bend and all that jazz while doing them, being used to do low bar hip driven squats for the last 3 years.

102.5 kg were pretty much a hell to rep 5 times.

I did 102.5x5 2 sets of high bar and 2 sets of low bar (4 total sets). The low bar 2 sets were a joke

But the high bar sets were crazy hard.

What would you advise me to do? Switch to high bar, start with a low weight (say 70-80 kg) and work my way up, working on improving my movement efficiency and getting better at the high bar squat

OR

Continue with the low bar squat but making sure I get lower and I really use the legs while squatting.

It's really weird because I chose to use the low bar squat at Lance's advice back in the day, and since I was so quad dominant it made sense to do it. My knee still kinda feels weird doing the high bar squat now but maybe if I work on improving the movement efficiency...

Thanks!