Trainer confusing me on high bar squat

[SwimLiftRunGrl]

Hi Ladies,

This is my first thread but I seriously need your opinions especially if you are a trainer. I used to do low bar squat before back surgery. I went back to squatting two months ago switching over to high bar squat to keep my back straight. I hired a starting strength coach to help me on my form on high bar squats. However, her form on high bar squat is confusing me and made me lost balance at one point in squatting.

I read VoxExMachina's thread on The Fundamentals of the Back Squat. He indicated to "begin the squat by pushing your hips backward. Imagine you're sitting back onto the toilet."

My coach said that for high bar squat, I have to stand straight, do NOT push my hips back, just sit straight down with chest up and when I squat back up my hip is supposed to push in and point to the wall. I have long femurs so it is hard for me to not lean forward.

Which one is correct on high bar squats (Vox or my coach)? Is my coach teaching me the incorrect way to high bar squat? Any opinions greatly appreciated.

[Partyrocking]

The high bar squat has some forward lean, but not as much as a low bar squat.

I’m not very good at following cues, so I don’t pay much attention to sitting back vs. sitting down.

Move the bar up a couple of inches on your back.

Keep your upper back tight.

Squat.

[SwimLiftRunGrl]

The high bar squat has some forward lean, but not as much as a back squat.

I’m not very good at following cues, so I don’t pay much attention to sitting back vs. sitting down.

Move the bar up a couple of inches on your back.

Keep your upper back tight.

Squat.

Thank you for your response. That is what I thought too about high bar squat having some forward lean. My coach wants my chest to be straight up like front squats. The bar is on top of my traps. Thought hiring a starting strength coach will help with my form but got more confused. Thanks!

[Partyrocking]

Thank you for your response. That is what I thought too about high bar squat having some forward lean. My coach wants my chest to be straight up like front squats. The bar is on top of my traps. Thought hiring a starting strength coach will help with my form but got more confused. Thanks!

The high bar squat is in the middle.



Of course, this is just a reference, but your back can’t keep the same angle that you would have on a front squat. You would be off balance.

Your chest *is* up compared to a low bar squat, but it sounds like your coach is either giving you bad cues or is poorly explaining himself (or herself).