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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/ 🎥 Follow @kylebruce89 for elite Olympic lifting content. 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