I've always done high-bar squats, but my knees get a bit sore. I see powerlifters doing low-bar. Is low-bar squatting generally considered better or worse for knee joint stress?
It's a trade-off.
**High-bar:** More upright torso, more forward knee travel. This puts *more* stress on the knee/quad.
**Low-bar:** More forward lean, hips travel back more. This puts *less* stress on the knee and *more* stress on the hips/low back.
So yes, low-bar is technically "easier" on the knees, but it's harder on the hips.
**High-bar:** More upright torso, more forward knee travel. This puts *more* stress on the knee/quad.
**Low-bar:** More forward lean, hips travel back more. This puts *less* stress on the knee and *more* stress on the hips/low back.
So yes, low-bar is technically "easier" on the knees, but it's harder on the hips.
If your knees hurt from high-bar, it might not be the squat style. It might be your ankle mobility. If your ankles are stiff, your knees are forced to travel *too* far forward. Try squatting with your heels on small 5lb plates and see if it feels better.
A "box squat" is also a great option to teach you to sit *back* and load the hips, taking stress off the patellar tendon. It's a good middle-ground.
Ah, the ankle mobility tip is a good one, TrainTitan. I bet that's my problem. I'll try the heel-elevated squat before I switch my style completely. Thanks!