Buffalo Bar Squat

Shoulder-friendly specialty bar squat — the gentle curve of the buffalo bar allows deep squats with less shoulder stress while maintaining high-bar mechanics

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⚡ Quick Reference

Aspect	Details
Pattern	Squat (Bilateral)
Primary Muscles	Quadriceps, Glutes
Secondary Muscles	Hamstrings, Adductors, Erectors
Equipment	Buffalo bar, squat rack
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: High on upper traps — curved portion conforms to shoulders
2. Hands: Wide grip on curved section, more comfortable angle than straight bar
3. Stance: Shoulder-width to slightly wider, toes out 10-30°
4. Chest: Up and out, upper back tight
5. Core: Braced, big breath into belly
6. Eyes: Forward or slightly up

Buffalo Bar Characteristics

Feature	Benefit
Slight curve	Conforms to shoulder contours
Reduced shoulder extension	Less stress on shoulder joints
High bar position	Emphasizes quads, upright torso
Comfortable grip angle	Natural hand position

Setup Cue

"The curve of the bar should feel like it's hugging your shoulders — much more comfortable than a straight bar"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Bar unracked, standing tall with weight secured

1. Buffalo bar sits comfortably on upper traps
2. Hands in natural position on curved section
3. Core braced, chest up
4. Weight balanced on mid-foot
5. Ready to descend

Feel: Bar feels stable and comfortable on shoulders compared to straight bar

⬇️ Descending

What's happening: Controlled descent with upright torso

1. Unlock hips and knees together
2. Sit straight down, keeping torso upright
3. Knees track over toes
4. Maintain chest up position
5. Descend to desired depth (often ATG)

Tempo: 2-3 seconds, controlled

Feel: Deep quad stretch, comfortable shoulder position throughout

⏸️ Bottom Position

What's happening: Maximum depth reached

1. Deep squat — often below parallel or ATG
2. Torso remains upright
3. Knees forward, hips dropped
4. Weight on mid-foot to heels
5. Shoulders comfortable despite depth

Common error here: Relaxing core at bottom — stay tight throughout.

⬆️ Standing

What's happening: Driving out of the hole

1. Drive through mid-foot and heels
2. Lead with chest up
3. Knees and hips extend together
4. Maintain upright torso
5. Lock out at top

Tempo: 1-2 seconds, powerful

Feel: Quads and glutes firing, smooth bar path

Key Cues

Primary Cues

• "Chest up" — stay upright throughout
• "Sit down between your knees" — straight vertical path
• "Drive through heels" — maintain balance
• "Keep knees out" — track over toes

Tempo Guide

Goal	Tempo	Example
Strength	3-0-X-0	3s down, no pause, explosive up
Hypertrophy	3-1-1-0	3s down, 1s pause, 1s up
Depth work	2-2-1-0	2s down, 2s pause, 1s up

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — primary driver	█████████░ 90%
Glutes	Hip extension — driving hips forward	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension assistance	██████░░░░ 55%
Adductors	Hip stabilization, adduction	██████░░░░ 60%
Erectors	Maintains upright torso	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Spinal stabilization, torso rigidity
Calves	Ankle stability, balance

Unique Benefit

Buffalo bar's curved design allows greater squat depth with an upright torso while significantly reducing shoulder stress — ideal for lifters with shoulder mobility limitations.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning forward	Torso pitches forward	Misses quad emphasis, increases back stress	Chest up, sit straight down
Cutting depth	Partial ROM	Less muscle activation	Use lighter weight, descend deep
Knees caving in	Valgus collapse	Knee stress, inefficient	Push knees out, track over toes
Rising hips first	Hips shoot up, chest drops	Turns into good morning	Drive chest and hips together
Bar too low	Placing bar like low-bar squat	Defeats purpose of buffalo bar	Keep bar high on traps

Most Common Error

Not taking advantage of the shoulder-friendly design — lifters sometimes still avoid depth out of habit. The buffalo bar is designed for deep, comfortable squats.

Self-Check Checklist

• Bar positioned high on traps
• Torso stays upright throughout
• Depth reaches at least parallel
• Knees track over toes
• Full lockout at top

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Goblet Squat	Front-loaded with dumbbell	Learning squat pattern
High-Bar Back Squat	Standard barbell	Building base strength
Box Squat	Squat to box	Controlling depth

Standard

Variation	How	Emphasis
Buffalo Bar Squat	Standard execution	Full ROM, shoulder comfort
Buffalo Bar Box Squat	Squat to box	Depth control, pause training

Harder (Progressions)

Variation	How	When to Use
Buffalo Bar Pause Squat	2-3s pause at bottom	Strength out of hole
Buffalo Bar Tempo Squat	5s eccentric	Hypertrophy emphasis
Buffalo Bar ATG Squat	Ass-to-grass depth	Maximum quad development

By Target

Target	Variation	Change
Quads	Narrow stance, deep depth	More knee flexion
Glutes	Wider stance	More hip involvement
Depth	ATG variation	Maximum ROM
Time under tension	Tempo squats	Slower eccentric

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	3-6	3-4min	Can handle similar loads to back squat
Hypertrophy	3-4	6-12	2-3min	Emphasize depth and control
Technique	3-4	8-12	2min	Practice upright positioning

Workout Placement

Program Type	Placement	Rationale
Powerlifting	Accessory after competition squats	Maintain volume without shoulder stress
Bodybuilding	Primary or secondary leg day	Quad-focused development
General strength	Primary squat variation	Comfortable alternative to back squat

Progression Scheme

How to Progress

Most lifters can use similar weight to their back squat with the buffalo bar. The shoulder comfort often allows more focus on leg drive rather than bar stability.

Loading Guidelines

Experience Level	Load Relative to Back Squat
First time	70-80% (getting used to bar)
Intermediate	85-95% (building proficiency)
Advanced	95-105% (may exceed back squat)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Goblet Squat	Learning upright squat mechanics
High-Bar Back Squat	Building foundational strength
Safety Squat Bar	Even more shoulder comfort needed

Progressions (Harder)

Exercise	When Ready
Buffalo Bar Pause Squat	Can control standard version
Buffalo Bar Tempo Squat	Want more hypertrophy stimulus
Buffalo Bar ATG Squat	Have mobility for maximum depth

Direct Alternatives

Alternative	When to Use
Duffalo Bar Squat	Similar benefits, brand variation
High-Bar Back Squat	No specialty bar available
Front Squat	Even more upright alternative
Safety Squat Bar Squat	Handles for more comfort

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back issues	Deep squats load spine	Control depth, lighter weight
Knee pain	Deep flexion can aggravate	Reduce depth, see specialist
Limited ankle mobility	Can't reach depth safely	Elevate heels, improve mobility
Hip impingement	Deep squats may cause pinching	Adjust stance width

Stop Immediately If

• Sharp pain in knees, hips, or lower back
• Popping or clicking with pain
• Loss of balance or control
• Dizziness

Advantages for Injury Prevention

Benefit	Why
Shoulder-friendly	Curved bar reduces shoulder stress
Natural hand position	Less wrist and elbow strain
Promotes upright torso	Reduces spinal shear forces

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension	Full (~120°+)	🟡 Moderate-High
Knee	Flexion/extension	Deep (>120°)	🟡 Moderate-High
Ankle	Dorsiflexion	High for depth	🟢 Low-Moderate
Shoulder	Holds bar position	Moderate	🟢 Low (reduced vs straight bar)

Mobility Requirements

Buffalo bar squats benefit from good ankle dorsiflexion and hip flexion mobility. The comfortable shoulder position often allows lifters to focus on achieving greater depth.

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❓ Common Questions

What's the difference between a buffalo bar and a regular barbell?

The buffalo bar has a gentle curve in the middle section that conforms to your shoulders and upper back, reducing shoulder stress. A regular barbell is straight, which can be uncomfortable for some lifters during squats.

Can I use the same weight as my back squat?

Most lifters can use 85-100% of their back squat weight with the buffalo bar after a brief adaptation period. Some even exceed their back squat weight due to the comfortable positioning.

Is this better for high-bar or low-bar squatting?

The buffalo bar is designed primarily for high-bar squatting. Placing it in a low-bar position defeats its purpose and comfort advantages.

I have shoulder problems — will this help?

Many lifters with shoulder mobility issues or injuries find the buffalo bar much more comfortable than a straight barbell. However, consult with a healthcare professional about your specific condition.

What's the difference between a buffalo bar and a duffalo bar?

They're essentially the same concept — the "Duffalo Bar" is Kabuki Strength's trademarked version of the buffalo bar design. Both feature a curved design for shoulder comfort.

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📚 Sources

Biomechanics & Muscle Activation:

• ExRx.net — Exercise directory — Tier C
• Kabuki Strength — Specialty bar mechanics — Tier C
• EliteFTS — Buffalo bar applications — Tier C

Programming:

• Westside Barbell — Specialty bar training — Tier C
• Starting Strength — Squat mechanics — Tier B

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For Mo

When to recommend this exercise:

• User has shoulder mobility issues or discomfort with straight bar
• User has access to a buffalo bar
• User wants to emphasize quad development
• User is intermediate or advanced seeking squat variation
• User wants to improve squat depth comfortably

Who should NOT do this exercise:

• Acute lower back or knee injuries
• No access to buffalo bar (recommend alternatives)
• Complete beginners (master standard squat first)

Key coaching cues to emphasize:

1. "Chest up — stay upright throughout"
2. "Sit straight down between your knees"
3. "Enjoy the shoulder comfort — this bar is designed for deep squats"

Common issues to watch for in user feedback:

• "My shoulders still hurt" → Check bar position — should be high on traps, not low-bar
• "I can't go as deep" → May be using too much weight; reduce load
• "It feels unstable" → Ensure proper setup and core bracing

Programming guidance:

• Can be used as primary squat variation 1-2x per week
• Excellent for hypertrophy: 3-4 sets of 8-12 reps
• Great for volume work without shoulder fatigue
• Progress similarly to standard back squat

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Last updated: December 2024