Quote:
Originally Posted by spiderguardman
because of some rotator cuff issues it´s impossible for me to squat low bar without deep pain in my shoulders, so i had to switch to high bar.
the problem is that i´m already preety quad dominant so i´m having a hard time getting hip drive on the way up, right now i´m squatting 2times a week and doing DL´s once every 6-7 days,
is there any way to tweak the high bar squat to hit the hamstrings more or should i add some more posterior chain stuff?
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How deep do you squat? If you throw in additional posterior chain work you will not have a problem.
And how do you know you are quad dominant? Also, how much do you squat?
I seldom use the deadlift at the same time as the squat. One thing I learned from Charles Poliquin is to first provide a base of structural balance and it absolutely works wonders. I usually use the deadlift together with some type of split squat to further focus on low back, glute and hamstring strength. The split squats (done deep) also train the posterior chain but also hit the quads,especially the VMO.
After the posterior chain and VMO prioritization phase mainly using these exercises and variations, I let them squat again. What I noticed is that in 90% of the cases, the weight on the back will feel pretty fucking light as a result of the strengthening phase... and then they will all break squat prs very fast, as the squat poundages increase at a very high rate and so does technique. The more advanced the client the more he benefits from this type of cycling, as opposed to doing everything simultaneously.
