One thing you can do is switch to high bar to place more emphasis on hip and leg development. Once you become better at driving out of the hole with your hips and legs, you’ll see more consistency overall. High bar will still have great carryover to your low bar squat.[/quote]
Yes it has actually helped me abit but it wasnt so much. Although the forward lean was lesser, i still used quite abit of my back, to the point i would honestly call it a low bar with a high bar placement. How about front squats? Would that be better?[/quote]
If doing high bar results in your hips still shooting up, it likely means you aren’t using your hip flexors and glutes to keep your hips from going up faster than your chest. Front squats can help, but again only if you’re performing them in a manner to help you meet your goal of increasing hip strength. It’s possible to turn a front squat almost into a good morning if your hips still shoot up which wouldn’t help you at all.
I recommend warming up with a few sets of side lying clamshells to engage those muscles. Then do a few sets of light goblet squats in front of a wall (or something that prevents you from leaning forward), placing emphasis on opening your knees to push your hips forward. You should feel tension in your groin and gluteus medius. It should feel like your feet are screwing into the floor and pushing the floor apart. Then replicate that feeling in your hips when going to your main sets. You may have to drop the weight slightly so that your hips are actually strong enough to do the work.
I would still recommend doing this with high bar to remove your back strength as a distraction. Maintain (or build) that back and hamstring strength with assistance work like RDLs, SLDL, good mornings, etc. For now you don’t need to build it with the main work if you want to prioritize technique and have your hip strength catch up.
Remember to be intentional with each repetition and fire those underdeveloped muscles. Dropping weight to work on technique will do nothing if you keep performing it exactly the same as before.