Background Information

I admit, the title is a little click-bait, but since there is absolutely no advertising allowed on my blog, you have no right to complain.

Anybody who is trying to argue low vs high bar squat is not someone you want to follow.

The argument exist, because people of both sides have their deep agenda, typically:

make antagonizing post, so you get lots of clicks - advertisement money.
look like an expert, so you can push your personal training, seminars, books, etc.
feel elite, because you are pure powerlifter or weightlifter, and your sport is better than any other sport.
simply prove to people that you are superior to them as coach/athlete/human being.

Instead any of the above, I'll take you straight to one practical application of powerlifting squat, something you could actually benefit from.

I respect your time. Video is only 26 seconds. Watch it.

Practical Applications of Sumo Squat

I don't want to give powerlifters any credit for inventing half squat exercise with wide stance, so I'm going to call it "sumo" thus giving respect to Japanese fighters.

“First, I assume if you’re reading this, you are a weightlifter. Placing your bar in low position doesn’t make any sense. So keep it high, even for sumo variation. ”

Remember, it's not enough to tell someone "do exercise X because some guy on internet says so."

You need to explain: sets, reps, technique, tempo, and its place within training program.

This exercise will challenge mostly the back of your leg, but I won't go pseudoscientific on you and use words like "posterior chain."

“Use this exercise to attack your weakness. If you have a big butt, and small quads, this exercise is not really for you. ”

Rather than asking me me what muscles it works - do a set of 20 with empty bar and you'll know.

Depending on your bottom flexibility, levers, and how much you're upright vs leaning forward, one person might feel more glutes, etc.

Summary

We are not trying to increase your squat max in a week, so you can impress your friends on Instagram.

We are trying to develop weaker, dead muscles for better use in snatch or clean and jerk.

Just so we are on the same page, because it's not exactly like powerlifting:

wide stance
toes turned out
3-4 sets of 10-20 reps
keep constant tension
go as low as safely possible
use light weight

“This is tertiary assistance exercise, not primary. No maxing out on this. Do it at end of your practice...”

That's all for today. Try it in the gym.