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Grind Basketball - Guam 🇬🇺

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10 days ago

Posted On: October 26th 2026, 12:57 am

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After a bruising midterm cycle marked by record ad spending and relentless political attacks, American voters finally got the last word Tuesday as Democrats took control of both the House and Senate.⁠
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Supporters of both parties packed union halls, hotels, bars and arts venues, and in Brooklyn, Democratic socialists even held a group jog.⁠
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The election served as the first nationwide referendum on President Trump’s second term, and voters carried their views on everything from the Iran war to the economy and data centers right to the ballot box.⁠
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Read more at the link in our bio.⁠
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Photos: Carlos Barris/Reuters, Jabin Botsford for @wsjphotos, Adam Gray/Getty Images and Farhad Parsa/ZUMA Press

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Here’s a snippet from the squat component of my recent Strength System seminar in Brisbane.

I noticed @lockedinperformance_ performing a stiletto squat with an exaggerated heel elevation, but using a low bar position.

His technique wasn’t bad. In fact, it was quite good. But his bar position wasn’t ideal for what he was trying to achieve.

The objective of a stiletto squat is to maximise knee flexion and quadriceps involvement.

Elevating the heels allows the knees to travel further forward while maintaining a more upright torso.

Why is this important?

Because the further the knees travel forward relative to the barbell’s line of force, the greater the moment arm at the knee joint, increasing the demand on the quadriceps.

This is where bar position matters.

A low bar position generally requires more forward torso lean to maintain balance. This shifts the hips backwards, increasing the moment arm at the hip while reducing it at the knee.

That’s not necessarily a bad thing. In fact, it’s one of the reasons a low bar squat can be so effective for lifting heavier weights.

But if your objective is to maximise quadriceps development, why deliberately compromise the position you’re trying to create?

When I asked the lifter what he was trying to achieve, his answer was exactly what I expected, “quads”.

We moved the bar into a high bar position, and immediately he was able to achieve a more upright squat with greater forward knee travel.

But wouldn’t a front squat be even better?

Not necessarily.

A front squat allows a similarly upright torso, but the front rack position can limit how much weight you’re able to lift.

A high bar squat can achieve a very similar torso position and range of motion, while generally providing a stronger platform to support heavier loads.

Squatting is about understanding the objective of the exercise and selecting the technique that best achieves it.

If your goal is to lift the heaviest weight possible, a low bar position is advantageous.

If your goal is to maximise quadriceps development, a high bar squat with elevated heels is one of my favourite options.

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🚨 الحلقات الأربع الأولى من المسلسل المنتظر The Remarried Empress صارت متوفرة هلا للمشاهدة دفعة واحدة! 🔥

يلا الحقوا اتفرجوا قبل ما نحرق عليكم 🤭

Grind Basketball - Guam 🇬🇺

@grindbasketball_gu

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