There is a huge argument
about why the US doesn’t compete that well at the world level in
weightlifting. This is a broad
subject that I will wade into another time. In the meantime, I will touch on one aspect of the equation.
Weightlifting, like other
strength sports, requires technique proficiency and… strength. Arguably the best strength building
movement for weightlifting, aside from the movements themselves, is the back
squat. This is where, for some reason,
controversy begins. How should I
squat? For those that don’t know,
there are typically a couple of different bar placements that are used: the
high bar and low bar positions.
Low Bar Back Squat
High Bar Back Squat
As you can see, the high bar version allows for a more upright torso and more depth. So why back squat? Answer… to get the hips strong for the
snatch, and more so the clean, and to some extent, the jerk. The easy way to examine which version
of the back squat more closely mimics the positions of the lifts.
Snatch
Clean
The dip of the Jerk
As you can see, an upright
torso is a must to lift maximum weight in weightlifting. Therefore, if you have to spend
precious time and energy squatting, it makes a lot of sense to work similar
positions to those of your barbell sport.
There is no question that low bar back squatting with its limited knee
flexion will make your hips stronger. Its limitations are its lack of depth and upright posture. This is why the high bar version, with its depth and upright posture will carryover better to the sport of
weightlifting.
