High Bar vs. Low Bar The Secret to Training with Bad Backs

Your back isn't the problem. ❌ If squats feel like they’re making your spine explode, the answer isn’t to stop squatting—it’s to change the mechanics. Try the High-Bar Squat (or the Box Squat) instead. 📦 By adjusting your bar position or sitting back to a box, you change the center of mass. This simple shift takes the "shear force" off your lower back and places the load back onto the muscles that are designed to handle it. Yes, I know it’s a pain that squats give you pain. It’s frustrating when your workouts aren't what they used to be. But think of this as an opportunity to slow things down and master your form now, so you can safely speed things back up later. And yes—you WILL get back to those heavy low-bar back squats. By making this little tweak, you can still hold on to your strength gains and keep the pattern in your repertoire without skipping leg day for months (or even years). Once we’ve addressed the root cause—whether it’s a mobility restriction or a stability issue—you can slowly work your way back to that heavy back squat you’ve always wanted. It’s not "cheating"—it’s locking in the pattern. 👇 Ready to exit the Merry-Go-Round of Pain and get back to training? 💬 Comment "STUCK" below and I’ll send you 10 emails in 10 days to reset your mindset to get back in the gym sooner.