Powerlifting vs Weightlifting | Who Squats Stronger?  

In this video, I take you through a full squat training session alongside Olympic weightlifter and Commonwealth Games medalist, Kyle Bruce. We compare low bar vs high bar squats, explore how your training goals should influence your squat style, and break down technical cues for better setup, execution, and progression.

Whether you train for performance, aesthetics, or both—this session gives you a behind-the-scenes look at how strength and weightlifting athletes think about the squat.

What You'll Learn:

Powerlifting vs Weightlifting squat styles explained

When to use low bar vs high bar squats

How your goals affect exercise selection

Proper warm-up and pre-squat prep

How shoes, belts, and grip impact your squat

Key technique cues for bracing, walkout, and bar path

Programming top sets, volume work, and accessory structure

If you're serious about squatting with purpose—this is for you.

👉 Apply for coaching or mentorship: https://strengthsystem.com/
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00:00 Introduction & Kyle Bruce joins the session
00:42 Why we’re comparing low bar and high bar squats
01:25 Performance goals vs aesthetic goals explained
01:55 Warm-up philosophy and why it matters for older lifters
02:21 My go-to warm-up for knees and hips
03:30 Why leg press matters pre-squat
04:18 Low bar squat setup and positioning
05:10 Key differences between low bar and high bar squats
06:45 Heel-elevated high bar squat explained
07:19 When to choose high bar or low bar (weightlifters vs powerlifters)
08:22 Programming insights: this is my secondary squat day
09:20 My warm-up rep philosophy: reps first, load later
10:15 Upper back tightness: how grip and shoulder mobility play a role
11:40 Elbows back vs elbows down – engaging the mid and lower back
13:00 Why hands-in grip matters for upper back activation
14:10 How I build to a top set (plate progression)
15:30 Tempo, walk-out strategy, and foot placement
17:08 Why speed doesn’t replace technique
18:00 Coaching cues for depth, stance, and individual hip structure
20:00 Footwear, bar position and stability for low bar vs high bar
22:00 Squat cues in practice – rep breakdown24:15 Kyle’s squat style – bar placement and mobility
26:50 Feedback on high bar squat performance
30:10 Discussing strength goals vs performance goals
32:40 Managing volume and fatigue across the week
35:25 When to introduce variation in squat style
38:10 Recap of key points – low bar vs high bar differences
40:00 Final tips for choosing the right squat style for your goals
43:30 Accessory movements post-squat
47:00 Thoughts on recovery, soreness, and training longevity
50:10 Why squat technique should evolve over time
53:40 Advice for athletes and coaches watching
56:30 Wrap up & closing thoughts