Originally Posted by MarkI
Excuse me for sounding ignorant, but why is it physically impossible to go ATG with low bar? Why does that couple of inches where the bar rests on your back make such a difference?
And you say that high bar is more quad dominant, is low bar more hamstring dominant?
It's just not bar placement. To keep the bar over mid foot, the technique has to change. Knee travel, forward lean and how much you sit back are all different in the two types.
Picture the typical low bar squat. Just breaking parallel, sitting back and almost completely vertical shins. Decent forward lean of the torso with the bar placed on his rear delts.
If he's going to drop his ass to the ground, the lower back has to round severely. There's no way you can go ATG with vertical shins, sitting back and with some forward lean (how most people low bar squat).
If your form more looks like Charlys (upright torso), it might be possible, but then you'd have to go with an even wider stance than he does, and his feet are already up by the sides in the power cage. It would be like a chinese split.
And yeah, I believe hamstring receuitment is bigger low bar. The stretch reflex is greatest with vertical chins and just breaking parallel, not deeper, IIRC.