Why High Bar?

With the ability to better utilize more muscles, and move more weight via the low bar back squat, why do we practice the high bar back squat?

The upright position required to execute  the high bar back squat correctly is more similar to that of the front or overhead squat, and therefore transfers directly to the clean and snatch.  It’s easier to get down to rock bottom with the bar held high, working on depth, and strength through a complete range of motion.  This position is also useful for individuals whose shoulder flexibility is still coming along, and may have difficulty getting into the low bar position.  While the low bar is great for developing maximum strength, the high bar can help you to better apply that strength through improved technique.

Christina hitting the bottom of a solid high bar back squat.

August 3rd, 2010

Skill: Forward Rolls
Crane Poses
Headstands

Strength: High Bar Back Squat 3-3-3-3-3

WOD: 21-15-9
Thrusters (45kg/30kg)
Ring push-ups

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Announcements

Nathan Jokel has volunteered to help with our coordination for the Spartan Race, taking place Saturday, August 28th at Amesbury Sports Park.  The event benefits the Home Base Program, and the cost of registration goes up again after August 8th.  Please contact Nathan if you’re interested in joining a team from CrossFit Fenway for the race.

Fight Gone Bad has raised more than $2 million in its first four editions.  This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts.  On Saturday, September 25th we’ll be running our heats.  Register today, and join the fight as part of the CrossFit Fenway team.

If you haven’t already, please let Eric know if you’re registered to run in the BAA Half Marathon, so we can coordinate leading up to race day.

The Sox are still at home Tuesday, so there’s no parking during the evening classes.

20 thoughts on “Why High Bar?”

  1. PR day 🙂
    HBBS: 50kg
    WOD: 11:51
    Heaviest thruster weight I’ve done so far for that many reps (25kg) and my first ever ring push-ups…gonna come up off my knees next time!

  2. HBBS: 115kg (PR)
    WOD: 6:38 Rx

    We’re finalizing the teams and registering soon for the Spartan Race. If you are interested and haven’t e-mailed me yet, please do so ASAP!

    1. …Also, CFF is currently #8 on the affiliate scoreboard for Fight Gone Bad 5. If you havent signed up yet, do it, its for a great cause. If you have signed up, stop loafing and raise some dough.

    2. Someone just dropped out of the Spartan Race, leaving us 1 person shy of 3 full teams. Who wants to step up and fill the spot?

      1. I’d totally step up with you people, but I’ll be at CrossFit Black Rock City – a.k.a. Burning Man 2010. (I guarantee there will be more fire and more hazardous conditions out there.)

  3. 95kg, and a 10:32 for the WOD w/30kg Thrusters. The push-ups were tough, 2 at a time at the end with a couple fails, but awesome because I’m stronger now than I was before!!

  4. HBBS – 80kg

    WOD 10:04 w/regular push ups. thrusters Rx. 1st set thrusters unbroken, other sets groups of 3 reps. I suck at push ups.

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