High Bar Back Squat

[Blueliner]

I am looking for some critique. This was my high bar squat from last week 172.5 lbs. There was 3 sets of 5 reps. This was the 3rd set.

This was the best I can do for a video for now cause image capturing devices are verboten in this gym, I was politely warned afterwards. This video was intended for my own use its all I have for now.

HBBackSquat - YouTube

[lou t]

stop looking up and in the mirror, look down about 10 in front.

your hips are sliding back upon ascent

you need to vid from a better angle in order to give you more input

[Blueliner]

Thanks Lou

Understand the line of vision for sure.

You are talking about the dislocation of my hip when driving up, not a pure opening of the hinge, it shoots back a little? This is the first time I have seen myself squat , and I think I can feel this hip dislocation happening whenever I squat, but I am not sure what to do about it. Also I was concerned about how my knees move after I drive out. Are the two related?

Unfortunately until I get my own home gym set up someday I will not be able to shoot videos at this place, like I said Its strictly forbidden....

[lou t]

Thanks Lou

Understand the line of vision for sure.

You are talking about the dislocation of my hip when driving up, not a pure opening of the hinge, it shoots back a little? This is the first time I have seen myself squat , and I think I can feel this hip dislocation happening whenever I squat, but I am not sure what to do about it. Also I was concerned about how my knees move after I drive out. Are the two related?

Unfortunately until I get my own home gym set up someday I will not be able to shoot videos at this place, like I said Its strictly forbidden....

could be related. make sure you are breaking your knee and sitting back at the same time. Don't just drop down. once you are about 1/3 - 2/3 of the way down, your knees should be solid.

Your knees also seem like the come in once you come hit bottom. Drive your knees out hard and keep them there. fight the knees coming in. Once you loose your knee out, your hip flexors relax, you want them to be stretched all the way down and up

[Joe Jaloszynski]

Why not use low bar and fully utilize the hip drive your body wants to employ?

[Blueliner]

Definitely At some point I will give LB a try. I would like to get the most out of the HB because it translates well to the sports I play outside of my weight training.

[lou t]

Definitely At some point I will give LB a try. I would like to get the most out of the HB because it translates well to the sports I play outside of my weight training.

HBS is not a crowd pleasing variation here. Do as you will with HBS if thats what you need to do.

[Carnivroar]

Why not use low bar and fully utilize the hip drive your body wants to employ?

hips going up first is NOT good hip drive. it's just like knees caving in: a weakness.

do some front squats to develop your anterior chain and it should help.

[Joe Jaloszynski]

Definitely At some point I will give LB a try. I would like to get the most out of the HB because it translates well to the sports I play outside of my weight training.

Straight up, I do not understand this logic.

hips going up first is NOT good hip drive. it's just like knees caving in: a weakness.

do some front squats to develop your anterior chain and it should help.

So, hips up allows more muscle to move more weighy, unlike a knee valgas. So why not use a variation for general strength that allows more muscle mass to be used?

[Daverin]

On paper hip drive should mean hips and chest rising at the same time with a constant back angle. That said, a) if you drop down too upright, you'll be shifting backwards into your hips unless you are very quad-dominant and good at fighting the urge to get into the hips, and b) at near-maximal weights, it can be difficult to get out of the hole without shifting slightly into the hips for better moment at the knee.