Hips moving forward in a squat

[Aryah]

Trying to prevent hips moving forward is something which has perplexed me during my training. In spite of repeatedly going through the book and watching videos, I could never seem to grasp what the concept actually means. Apart from the obvious meaning of the words of course. It always seemed intuitive to me that hips must necessarily move forward in order to get back to the standing position.

I saw someone ask you a question here where they were slowing down significantly half way on the way up on the squat (I can't find that thread unfortunately). You asked what the poster might think the reason for that is to which he responded that the hips and back weren't in the correct position. You agreed. I tend to slow down a lot on my last reps of squats so it got me thinking and watching videos over again.

Question: Would you say that an indication of the hips moving forward would be a straightening of the hips and knees at the same time? Conversely, would you say that an indication of the hips not moving forward is that the hips straighten only after the knees have straightened? This would mean that at the "end" of the squat, one would have to straighten the hips and "stand up".

[Mark Rippetoe]

Video?

[Aryah]

Okay I put two videos together. The first one is me demonstrating "Would you say that an indication of the hips moving forward would be a straightening of the hips and knees at the same time?":

Squatting 188kg for a set of five - YouTube

The second one is me demonstrating "would you say that an indication of the hips not moving forward is that the hips straighten only after the knees have straightened?"

Squatting 187kg for a set of 5 - YouTube

These are from my squat fives work sets from my last two sessions. I'd be very grateful for any other critique as well. On my 188kg the bar rolled up my back a bit on the last rep. That happens sometimes, I don't know why. I think my head could be angled down more in general.

[Mark Rippetoe]

Your back could be more horizontal and the bar could be 1/8" lower. As for the hips/knees sequence, the first set is obviously preferable -- simultaneous lockout, so that the squat doesn't turn into a goodmorning. But look at rep #5 in the first video. What did you do differently on that one?

[Aryah]

Your back could be more horizontal and the bar could be 1/8" lower.

Okay, I guess I'll have to emotionally prepare to lower my squat weight. What would your protocol be to get me to learn the lower back angle?

As for the hips/knees sequence, the first set is obviously preferable -- simultaneous lockout, so that the squat doesn't turn into a goodmorning.

Thanks for clarifying that for me; I'll keep going with that form. That means I still don't technically know what hips moving forward means though, lol.

But look at rep #5 in the first video. What did you do differently on that one?[/QUOTE]

I think what went wrong was that my hips came up quicker than my upper back suddenly causing my back angle to become slightly more horizontal, which caused the bar to go up my back.

[Mark Rippetoe]

For you, hips moving forward means chest being lifted. Back angle again. A single coaching session would be valuable.

[Aryah]

For you, hips moving forward means chest being lifted. Back angle again. A single coaching session would be valuable.

If I actually lived in the USA I would have been to a seminar by now. Anyway, unfortunately with me being in South Africa, this is not possible.

Would it be worth it to spend a few bucks on some online coaching with a SS coach for my issue?

[Mark Rippetoe]

Worth a try. I think you just have to learn to stay in your hips all the way up.

[Aryah]

Much appreciated. Thank you.