After switching to a high bar squat I have recently become more aware of using my hips in the squat or "hip drahv" as I had done previously with low bar. This prompted me to post up some of the information I have found on the topic in general. Feel free to add your thoughts to to topic or any corrections if you think I have missed something.
I'm sure most people have already seen this video: (
), of Rippetoe coaching the squat and is where I think most people really get an idea of what he means.While this is helpful in understanding hip drive, for me it resulted in driving the hips back and performing a sort of good morning out of the squat. This is what is discussed in this video: ( http://www.youtube.com/watch?v=GynDZgEB1U0 )
For myself, as the weight got heavier I learned to use hip drive properly and not to over exaggerated pushing the sacral area up.
But for anyone is currently having problems with hip drive I've found that the best cue is to simply imagine getting up from a chair (which is the whole point of the box squat).
Another cue I have found useful for myself is to contract your glutes when coming out of the hole.
All 3 cues are essentially the same and I try to keep them in mind for coming out of the bottom of the squat.
Lifters I have found using Rippetoe's squat form and exhibiting great hip drive are Ben Rice and Michael Tuchscherer.
Also as discussed in this video: (
), as well as keeping your whole body tight to create a sort of "coiled spring" effect, you should really focus on pulling your self down with your hip flexors (causing you to descend slowly), which will give you greater explosiveness when using hip drive. Your hips will be probably be extremely sore after doing this and you might have to stretch a lot afterwards.
Some instructors such as in this video: (
), say you should not use hip drive during high bar squats but I have found it to be necessary.
Here is a video from California Strength: (
). You can hear someone cueing her to use her hips.
In this video you can see the lifter using his hips to come out of the hole: (
Also this video: (
). At 0:16 the lady in the pink top is a great example of using your hips)