The next time you’re in the gym, check out the different trainers in the squat cage area. You may find an interesting correlation between the body type and goal of each lifter, and the way they perform their squats. This may be obvious in the reps and weights used. If a man is training with very low repetitions (1 to 3) using straps and three shouting spotters, chances are he will look like a powerlifter. Likewise, if a man is using lower weight and is topping 10 reps on each set, there is a good chance he is a bodybuilder, and may have more outstanding quadriceps muscles. Beyond the looks of the trainers themselves, check out their stances and the position of the bar on their backs. There is actually a great deal of difference between powerlifter and bodybuilder positions. Let’s delve in further!

Powerlifters

The goal of powerlifters is to safely move the most possible weight from point A (the parallel, or bottom position of the squat) to point B (the ending position of the squat – standing straight up). To do this, powerlifters work to take as much of the work from smaller muscle groups, and place them on larger groups which can more effectively carry the brunt of the work. The bar will be sitting low on the back, near the base of the trapezius. Feet placement will have the feet about shoulder width apart. The results won’t be pretty – and the legs will not reach their fullest size potential – but the amount of weight that can be moved will slowly but surely increase.

Bodybuilders

The goal of bodybuilders is to build the most impressive physique, so the emphasis of their training will be to put the most possible stress upon the targeted muscles- the quadriceps, glutes, and hamstrings. When doing squats, bodybuilders tend to move the bar higher up the traps, almost to the neck. They will also move the feet closer together. The quadriceps, hips, glutes, and lower back will wear the brunt of exertion from this movement. This is due to the fact that the barbell’s direct path of gravity – from the center of the bar to the floor – will take a direct path through these key muscles. This is desirable, and ensures muscle growth.

As you train with squats, keep an eye on your own bar placement and foot position. Use your own goals to determine which position is best for you!

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