For info on how to improve ankle mobility, check out my YT video series on ankle drills. For the BEST weightlifting shoe (with a wide toe box) check out the @tyrsport L1 lifter! Shout out @patli_ for the opening stitched video along with @biolayne & @gurphling for being model athletes.
I had squat problems. But I took up gardening and learned to squat between my knees and now I can go A to G with my arms sticking straight out parallel to the floor
Might want to mention that your patient is not only getting this Low because of opening up his hips. But also by holding a kettlebell in front of him instead of doing a barebell backsquat. That moves the center of gravity significantly forward and makes it a lot easier to stay upright.
@@DanteLikesRockTom Purvis. He's a physical therapist and biomechanics expert out of Oklahoma City. He teaches a very in depth certification program called RTS or Resistance Training Specialist program. I highly recommend the RTS program.
No one talked about this when i started lifting 20 years ago. They'd just say, you're weak, not flexible, your technique is poor. I've always favored front squat to deal with this.
100%. Long femur guy here. To compensate I would back squat on the smith machine to keep that chest up and 90 degree knee flexion. Knees over toes was a major no-no. I changed to squat wider and deeper - but his channel has got me working on my ankle mobility which is the weak spot in the chain for me. Dude is giving great content
@@willdieselpowereveryone’s gonna have different positions based on their personal anatomy, but ultimately the way to improve is the same for everyone. Work on ankle, hip, and thoracic mobility to achieve a deeper more balanced squat. Arguably the best weightlifter of all time, Lasha Talakadze, is something like 6’8” and has super long legs, and he has great depth on his squat
I’m 6’0 with particularly long legs and a really short torso (them west African genes lol) and it’s so irritating when people think I lean forward just because I lack mobility or I’m not trying to keep my chest up. When in reality my knees always push far past my toes even in low bar. _Yes_ I’m still using my quads, trust me they take the worst beating in all my squats. _Yes_ my low back is fine because I train it to be resilient and I’m properly braced in my squats anyway. So many long legged people are told to keep forcing their chest up even though after a certain point it’s actually counterproductive, worsens your ability to brace and is a great way to get some aggressive buttwink. Ironically one of the people who understood this the best was my teammate, a Chinese dude my exact height with completely opposite proportions. Crazy short arms, crazy long torso. Squatting to him was as natural as breathing, but he hates conventional deadlifts which are my favorite lift lol
3 หลายเดือนก่อน +18
I'm also 6 feet with longer legs, shorter torso (same genes). Quite frankly, I hung up traditional squats in favour of leg presses and front squats. I'm 42 now, and I find the ROI on traditional squats no longer justifies the risk of doing the exercise itself, especially with heavy lifts.
@100% where I’m at now. Not worth the risk and discomfort. 6’1 here and I’ve worked years on trying to get more comfortable with squats and mobility in general, it’s just happening. I wish my gym had a hack squat machine though, those are amazing!
Finally someone talking about segment lengths. I have only a 32 inseam but am 6’4. Have always had trouble being upright. Every gym bro has some stupid comment
6'3 with a 40" inseam. Thankfully I learned how to squat for my anatomy from my weightlifting coach back in highschool, even if it does look pretty goofy when I do it. It's definitely spared me injuries, so thanks coach Mike.
Thank you so much! I am a 6'1" gal and this has been such a struggle. No one has ever talked about the anatomy and mechanics so this is extremely helpful!!
I agree, I'm a 5'11 woman with long femurs so I do A LOT of hip mobility work and hip stretches as well as ankle mobility exercises to ensure I can get a deep squat. I can say I have a damn near perfect squat form. It definitely comes down to opening the hips up and ankle mobility. When I was not doing those, my squat form was horrid- I couldn't even get parallel bc my hips were tight and my ankles were not flexible. It makes a huge difference
@sonja4164 I was in the same boat as you, but I'm telling you, after extensive research, hip AND ankle mobility play a huge role as well! I didn't mention that I have flat feet too, so I did a lot of ankle mobility exercises on a daily basis as well. Look into it and try and see if that helps.
I had to explain this to a friend once when they were trying to get me to squat like them with their knees straight forward, chest up. I was far more flexible than they were, but my extremely long legs (proportionally, since I'm a short person) made balancing very difficult in their version, even with my knees way past my ankles.
this is content I've been waiting for, since I often think about how this must be true, and why some people can pistol squat with ease barely ever training them, for instance, while some people struggle to achieve one
Facts. Every long femur lifter needs a pair of squat wedges, angled lifting shoes or a slant board in their bag. Boy I wish i knew when i started lifting
ive got fairly long legs for being only 5’9”, and all throughout highschool my teachers ragged on me for not getting deep enough in my squat, but if I went past 90 degrees id tip over. They also wouldnt let me widen my stance. Its good to know that im not a frickin idiot and I was correct in saying that i needed a wider stance.
Thank you for your videos! I've been to many physical therapist to figure out why i'm in pain working out and at work. No one could figure it out. I then found your channel and followed the poster tips and exercise. After 10 years of not being able to do squats I can now do weighted squats, deadlifts, snatches and more. It has also improved my physically demanding work performance as I'm no longer in severe pain. THANK YOU!
Im so glad you created this page. I never realized how much i needed to change in some of my routines until see your posts. Im 6'6 and am all legs, so this one really helped out. Never seemed liked i was doing anything wrong, but tomorrow i will be doing some squats, so ill see if i can implement any of this. Thanks again!
I’m 6’6 and I can say the key is definitely ankle mobility, for myself. Been having to incorporate a lot more stretching lately than in earlier years. 😮💨
I have great mobility, but high bar always makes me loose my balance and it feels like i will fall back, actually i nearly fell backwards a lot of times, and wide stance feels incredibly unconfortable, low bar solved everything for my long femurs problem
I am 6'1, 42 years old and i just do front squads, nordic hamstrings, walking lunges, bulgarian split squad and the regular machines. I still get the results and not taking the risks of regular squat and deadlift anymore.
Same also over 6 and I do all those, Believe me when I say I’ve tried everything to get proper form for traditional barbell squatting but I always got issues, Bulgarians are my friends tho, even if they’re torture 🤧👍
@@watermelon1221Yes, there are. Why are you comparing him to them? It works for him, and that’s what he does. There’s 5’6 people who will squat with perfect form forever, and that’s great. I feel like anyone who doesn’t follow that mold, doesn’t back squat, gets a bunch of flak for no reason.
When I went to physical therapy, I was told that I had long femurs. It’s nice to see more tips like this without the giant bill. Thanks so much for providing this information to the public for free, it makes a big impact on the community.
I’m 6’6, 36-38” inseam on pants. It took me literally half a decade to finally get comfortable squatting. Going full calf to thigh with this extended tall person ROM has been making me CRAZY SORE. “Stacking my spine” has been one of the most helpful cues for keeping my chest upright.
Using your rebuilding miso guide and following your content made me use a much wider squat by understanding my anatomy and helped me program my lifting to ease into playing beachvolleyball next season and i have a great feeling about my body, load capacity and found a lot more motivation to work on other factors such as mobilkty and stability. I used to just hit the weight room withbody builder isolation excercises and never felt as much translation into my sport then the past 4 months. Thank you.
I’m so glad somebody spoke about this because I have long legs and short torso and it took me a long time to squat comfortably because everyone makes it look so easy
Well of course the last guy had to open his legs wider… people forget you need to create space for your upper body and abdominal area to actually go down in a squat. Legs closed means no space means no depth on squat
I see it sooo often with my patients, they can't go ATG cause their stomach gets in the way, and not because they are fat, but they just try to put their femurs there.
Oh I'm happy somebody pointed this out. I had a friend in high school who was the exact same height as me but he looked taller than me sitting down because he had a longer abdomen. I had longer legs. Did it always made me think it was so much taller than me, but nope. My abdomen is wider. His was slimmer. I feel like if I was more proportionate I would have been either 5'8 or a six four but I'm currently 6'1
I'm only 5'7 and I have long femurs. My trainer taught me to put plates under my heels when I squat to adjust my form to be able to get those deep squats, but I've also been opening my hips more and squatting with less weights for more reps and better form to get the full benefits of the workout
I saw a video with ladies demonstrating this a few years back. As someone with long femurs, being told "traditional" cues for a squat never worked for me. You either get my knees going over my toes or you don't get my a** to touch grass. In the gym, I warm up with half squats before going full just to remind myself it's okay to go over my toes a bit.
I’ve got pretty long femurs and it wasn’t until recently that I realized I couldn’t squat deep unless I had heeled shoes on. Now I know why, thank you so much
I’m tall with a short torso & I struggled with this in my first gym years ago. The trainer just shamed me, laughing that I couldn’t balance myself on a squat. After my 3 month membership expired I never went back. No surprise they didn’t have a lot of trainees in the gym
I’m 6’4 with like 70% of my height being legs. I have gave up trying to look like the text book back squat a long time ago. I use front squats as my main squat as it helps me stay upright. For back squat I rarely push the limit as I know I will most certainly start to get a lot of torso lean as the weight gets heavier and my low back will start to take on too much load. To really load myself up and push, I use trap bar deadlifts and front squats. This is a formula that has worked for me and took a lot of trial and error to develop. For a long time, I tried to force myself into a back squat because it is “the standard”. Really though, the back squat is just a tool. It doesn’t necessarily need to be the main thing. The main thing should be what fits you. Hopefully this helps some lifters that are early in their training journey👍👍.
I had to learn this the hard way doing calisthenics. I tried to advance and couldn't. Had to retrain on the previous level by pushing my knees more over my toes and keeping my shoulders over my toes. This way I was able to strengthen my calves.
Good vid. It's hard to get good advice when you have an atypical body type. Most gym people just tell me "you're doing it wrong" without taking into consideration that it's literally impossible for me to move exactly like they do.
I told my trainer that i couldn't squat like him because of my long legs. He just kept showing me how he squats and told me to raise my chest up. I can't wait to show him this.
I just did what felt right. Even though i heard "over the toes isn't right". And opening up the legs more, came naturally. Because it helped me to get better depth. It confuses me that people don't experiment with techniques.
Stomach is no excuse. You have to point toes out and get femurs out of the way. Also ankle mobility is overrated get some squat shoes but if your ankle mobility is actually bad then you need to do squat holds every day
One great thing about being a nice fat round body with jacked legs - my squat form is naturally impeccable. When you're top heavy, you learn to lift your boobs with your legs not your back. I have twanged my back right out because I bent over too quick, my chest swung like a pendulum, and my spiney muscles took the momentum hit. It was essential for me to write this comment because it's 4am and I love squats.
I injured myself because i didnt know this and people i listened to teach only 1 stance with narrow hips/legs squat. As soon as i opened it a little i could squat much deeper without feeling tension and never felt any pain since.
I have the short torso gift. I've really noticed it since moving to japan and sitting down next to asians who are shorter than me standing but not when seated
As someone for whom nearly all my vertical is in my legs, doing the mobility work on my ankles, driving my knees over my toes, and opening up my hips so that I can basically plant my upper body between my thighs made alllll the difference. I felt like there was something fundamentally wrong with my hips or something before that. Like they just couldn’t hinge properly. The advice people used to get about “proper squat form” was so weird and very unhelpful.
This makes sense why all the squat tips at school didnt work for me, they would say not to lean forward, not to put my knee over my ankle, not to spread my legs too wide. Then theyd be like why cant u go low ur not doing it right 😅
Finally. 5’11” with long legs. Whenever I sit next to people short than I, they look tall until we stand up. Kinda got used to squatting with open hips but can feel a little roundness. My biggest problems are with handstands tho and doing capoeira ground movements. East African genes if it matter lol
I’m 5’9 and have the same leg length as my friends who are 6’0 and over, even up to 6’2. My squat is not only wider but i have a pretty forward lean and squat low bar. I can’t do conventional deadlifts cause I’d have to squat the beginning of each rep just to be able to reach and get the bar into a proper starting position (which would be in the air). My technique is solid, I just have a different anatomy than most. A lot of powerlifters and gym bros are short so their technique isn’t going to work for many other people, especially those who don’t have the same body type and optimal mechanics
6'4", 20+" femur. For some reason, I found it MUCH easier to squat without shoes on. With the "wedge" of a tennis shoe, I couldn't get below parallel without fear of tipping forward.
I’m a weird ass 6’1” lmao. My whole body is just proportional. Not exceptionally long legs, not an exceptionally long torso, arms are 6’1” wingspan. It makes lifting for my height soooo much easier lol. Thanks for explain!
I have long femurs and low ankle mobility (life long distance runner). I just don't do squats, which is treated as heresy by every serious lifter I talk to. I'm sorry guys, I'll stick to weighted lunges and deadlifts which I can do.
![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](http://i.ytimg.com/vi/7FF6VLej_bY/mqdefault.jpg)
![Squat Form For Your Anatomy [Perfect Depth Stance And Width]](/img/tr.png)
For info on how to improve ankle mobility, check out my YT video series on ankle drills.
For the BEST weightlifting shoe (with a wide toe box) check out the @tyrsport L1 lifter!
Shout out @patli_ for the opening stitched video along with @biolayne & @gurphling for being model athletes.
I had squat problems. But I took up gardening and learned to squat between my knees and now I can go A to G with my arms sticking straight out parallel to the floor
Might want to mention that your patient is not only getting this Low because of opening up his hips. But also by holding a kettlebell in front of him instead of doing a barebell backsquat. That moves the center of gravity significantly forward and makes it a lot easier to stay upright.
What's the right way to do 1 leg squats on a chair?
whos the guy demonstrating the mechanics with the steel pieces?
@@DanteLikesRockTom Purvis. He's a physical therapist and biomechanics expert out of Oklahoma City. He teaches a very in depth certification program called RTS or Resistance Training Specialist program. I highly recommend the RTS program.
No one talked about this when i started lifting 20 years ago. They'd just say, you're weak, not flexible, your technique is poor. I've always favored front squat to deal with this.
Yep. Additionally, you can only get so much ankle mobility
Same.... 😔
100%. Long femur guy here. To compensate I would back squat on the smith machine to keep that chest up and 90 degree knee flexion. Knees over toes was a major no-no. I changed to squat wider and deeper - but his channel has got me working on my ankle mobility which is the weak spot in the chain for me. Dude is giving great content
@@willdieselpowereveryone’s gonna have different positions based on their personal anatomy, but ultimately the way to improve is the same for everyone. Work on ankle, hip, and thoracic mobility to achieve a deeper more balanced squat. Arguably the best weightlifter of all time, Lasha Talakadze, is something like 6’8” and has super long legs, and he has great depth on his squat
Same here. Gym bros gave me some of the worst advice on this back then.
This is all stuff I figured out through trial and error, cool to see I’m on the right path
Same
This and my legs are weird, they're kinda twisted so I can't squat the normal way. ❤️
@@renaissanceman5108same here
@@renaissanceman5108you got knock knees?
@@renaissanceman5108get them checked
I’m 6’0 with particularly long legs and a really short torso (them west African genes lol) and it’s so irritating when people think I lean forward just because I lack mobility or I’m not trying to keep my chest up. When in reality my knees always push far past my toes even in low bar. _Yes_ I’m still using my quads, trust me they take the worst beating in all my squats. _Yes_ my low back is fine because I train it to be resilient and I’m properly braced in my squats anyway. So many long legged people are told to keep forcing their chest up even though after a certain point it’s actually counterproductive, worsens your ability to brace and is a great way to get some aggressive buttwink.
Ironically one of the people who understood this the best was my teammate, a Chinese dude my exact height with completely opposite proportions. Crazy short arms, crazy long torso. Squatting to him was as natural as breathing, but he hates conventional deadlifts which are my favorite lift lol
I'm also 6 feet with longer legs, shorter torso (same genes). Quite frankly, I hung up traditional squats in favour of leg presses and front squats. I'm 42 now, and I find the ROI on traditional squats no longer justifies the risk of doing the exercise itself, especially with heavy lifts.
Same build bro! West African phenotype gang!
I can swim very well, but I'm literally negatively bouyant. So I can't float for shit.
@100% where I’m at now. Not worth the risk and discomfort. 6’1 here and I’ve worked years on trying to get more comfortable with squats and mobility in general, it’s just happening. I wish my gym had a hack squat machine though, those are amazing!
i got the west african genetics too. I just put small plates under my heels.
Right I'm a woman, and same. I don't do squats. I always feel like I'm gonna walk away with an injury
Finally someone talking about segment lengths. I have only a 32 inseam but am 6’4. Have always had trouble being upright. Every gym bro has some stupid comment
It's all balance, as long as your knees are past your toes and you're balanced in the middle of your foot then you're all good
Womp womp
I'm just over 6 feet tall but have a 34 inch inseam. My torso is tiny compared to my legs.
5’6 gymbros have nothing on you except for squat depth so they will make sure to rub it in your face
6'3 with a 40" inseam. Thankfully I learned how to squat for my anatomy from my weightlifting coach back in highschool, even if it does look pretty goofy when I do it. It's definitely spared me injuries, so thanks coach Mike.
I hope teaching people how to squat for their body becomes commonplace.
That’s how anyone who actually squats big does it
Thanks! I'm 5'6" and my husband is 6'3". My legs are as long as his are. It's kinda nice when I drive his truck. I don't have to adjust the seat.
Impossible.
So you’re an ostrich?
You made me laugh and that's not easy. Thanks for that @Greenskies321
LOL
Is he built like johnny bravo
Thank you so much! I am a 6'1" gal and this has been such a struggle. No one has ever talked about the anatomy and mechanics so this is extremely helpful!!
Yea and a lot of workouts focused towards women have squats and lunges so it’s always been awkward to do them.
Damn
this has nothing to do with height and everything to do with trunk length/seated height ratio.
I'm 5'8 think I could "handle" you
Or even be in a relationship
I think I can
But taller people temd to have longer legs compared their upper boddy@@clarenceseedorf8084
I agree, I'm a 5'11 woman with long femurs so I do A LOT of hip mobility work and hip stretches as well as ankle mobility exercises to ensure I can get a deep squat. I can say I have a damn near perfect squat form. It definitely comes down to opening the hips up and ankle mobility.
When I was not doing those, my squat form was horrid- I couldn't even get parallel bc my hips were tight and my ankles were not flexible. It makes a huge difference
I'm a 5'11" woman with super long femurs. I've been trying to squat like a person with average to short femurs and frustrating myself, for YEARS!
@sonja4164 I was in the same boat as you, but I'm telling you, after extensive research, hip AND ankle mobility play a huge role as well! I didn't mention that I have flat feet too, so I did a lot of ankle mobility exercises on a daily basis as well. Look into it and try and see if that helps.
@KadetDaj I have flat feet too 🤣🤣🤣
I'll definitely look into it. Thanks 🙏🏾
I had to explain this to a friend once when they were trying to get me to squat like them with their knees straight forward, chest up. I was far more flexible than they were, but my extremely long legs (proportionally, since I'm a short person) made balancing very difficult in their version, even with my knees way past my ankles.
Yup
Put your elbows against the insides of the knees. Get At grass by a few inches. That is the position/depth you will squat from.
Slant boards completely changed my squat game.
Definitely try angling your feet outwards, helps to open up the hips and decrease the front-to-back length of your femurs
Was waiting for someone to write this! Just that 30 degree outward angling makes a lot of difference
this is content I've been waiting for, since I often think about how this must be true, and why some people can pistol squat with ease barely ever training them, for instance, while some people struggle to achieve one
How does this apply to pistol squats?
@@yoeyyoey8937 Since there’s a shorter range from your legs to the ground compared to someone equally tall with longer legs and a shorter torso.
@@manahil8746 oh that makes sense it takes less overall energy for a shorter legged person
Facts. Every long femur lifter needs a pair of squat wedges, angled lifting shoes or a slant board in their bag. Boy I wish i knew when i started lifting
In 6’3 with a long femur and I can squat all the down
@@bowserfire39 it doesn't matter how tall you are. You could be 6'3 with a short femur. It's proportional to one's body.
@@Megadeus0 makes sense
ive got fairly long legs for being only 5’9”, and all throughout highschool my teachers ragged on me for not getting deep enough in my squat, but if I went past 90 degrees id tip over. They also wouldnt let me widen my stance. Its good to know that im not a frickin idiot and I was correct in saying that i needed a wider stance.
Thank you for your videos! I've been to many physical therapist to figure out why i'm in pain working out and at work. No one could figure it out. I then found your channel and followed the poster tips and exercise. After 10 years of not being able to do squats I can now do weighted squats, deadlifts, snatches and more. It has also improved my physically demanding work performance as I'm no longer in severe pain. THANK YOU!
Mans giving away some of the most valuable info I’ve ever heard
I'm 5'4 and my legs are longer than my 5'6 husband's. I always have to move the driver's seat back. Lol!
thank you for commenting this bc im 5 foot even and i have the same problem but obviously i’ve never felt like my legs were considered long
Im so glad you created this page. I never realized how much i needed to change in some of my routines until see your posts. Im 6'6 and am all legs, so this one really helped out. Never seemed liked i was doing anything wrong, but tomorrow i will be doing some squats, so ill see if i can implement any of this. Thanks again!
"No two people's anatomy are the same"
Twins: am i a joke to you?🥺
I’m 6’6 and I can say the key is definitely ankle mobility, for myself. Been having to incorporate a lot more stretching lately than in earlier years. 😮💨
I have great mobility, but high bar always makes me loose my balance and it feels like i will fall back, actually i nearly fell backwards a lot of times, and wide stance feels incredibly unconfortable, low bar solved everything for my long femurs problem
I think that's why I prefer front squats over back squats...
Dude seriously, opening up the hips helped me so much. Feels so much more balanced and allows me to move more weight.
I am 6'1, 42 years old and i just do front squads, nordic hamstrings, walking lunges, bulgarian split squad and the regular machines. I still get the results and not taking the risks of regular squat and deadlift anymore.
that's fine but there's also 42 year olds back squatting without injury, there's nothing wrong with traditional barbell movements
I’m 5’10, same age, with long femurs. I might have to give up on the back squat and do the exercises you listed.
Same also over 6 and I do all those, Believe me when I say I’ve tried everything to get proper form for traditional barbell squatting but I always got issues, Bulgarians are my friends tho, even if they’re torture 🤧👍
@@watermelon1221Yes, there are. Why are you comparing him to them? It works for him, and that’s what he does.
There’s 5’6 people who will squat with perfect form forever, and that’s great. I feel like anyone who doesn’t follow that mold, doesn’t back squat, gets a bunch of flak for no reason.
Squat and deadlift are not risky though. I’d say it’s riskier not to train them
We not gonna talk about the rounding on the last guy's back?
if he's just training for bodyweight mobility it doesn't matter
It's not just ankles, but the groin muscles have to work in unison, too, to get a deep squat.
Cant stop liking your videos
When I went to physical therapy, I was told that I had long femurs. It’s nice to see more tips like this without the giant bill. Thanks so much for providing this information to the public for free, it makes a big impact on the community.
I’m 6’6, 36-38” inseam on pants. It took me literally half a decade to finally get comfortable squatting. Going full calf to thigh with this extended tall person ROM has been making me CRAZY SORE. “Stacking my spine” has been one of the most helpful cues for keeping my chest upright.
Using your rebuilding miso guide and following your content made me use a much wider squat by understanding my anatomy and helped me program my lifting to ease into playing beachvolleyball next season and i have a great feeling about my body, load capacity and found a lot more motivation to work on other factors such as mobilkty and stability. I used to just hit the weight room withbody builder isolation excercises and never felt as much translation into my sport then the past 4 months. Thank you.
I’m so glad somebody spoke about this because I have long legs and short torso and it took me a long time to squat comfortably because everyone makes it look so easy
Very helpful, thanks Doc.
Last guy could go wider on stance to
Help sit lower and stay up right 💪👌
Yeah wider stance with feet pointing out really helps a lot
Yeah tbh idk what he’s teaching these guys to do, they look as bad as they started but in a different way
Thank you so much for sharing this!!
THIS WAS SO HELPFUL! Thank you
This! My gym buddies always tell me to push my chest out and I say bro I'm literally pushing my best.
Well of course the last guy had to open his legs wider… people forget you need to create space for your upper body and abdominal area to actually go down in a squat. Legs closed means no space means no depth on squat
that's dependent a lot on hip socket structure, some people can go ATG with a narrow stance, some can't
Ive seen people do squats with their feet together, and with big weight...those have to suck.
I see it sooo often with my patients, they can't go ATG cause their stomach gets in the way, and not because they are fat, but they just try to put their femurs there.
So this explains why I have trouble squatting, thank you so much!
This is the best explanation you can get in 60 seconds👏🏼👏🏼👏🏼👏🏼👏🏼
Oh I'm happy somebody pointed this out. I had a friend in high school who was the exact same height as me but he looked taller than me sitting down because he had a longer abdomen. I had longer legs. Did it always made me think it was so much taller than me, but nope. My abdomen is wider. His was slimmer. I feel like if I was more proportionate I would have been either 5'8 or a six four but I'm currently 6'1
I'm only 5'7 and I have long femurs. My trainer taught me to put plates under my heels when I squat to adjust my form to be able to get those deep squats, but I've also been opening my hips more and squatting with less weights for more reps and better form to get the full benefits of the workout
Eoin's squats are impeccable. Sikastan will never be defeated.
I saw a video with ladies demonstrating this a few years back. As someone with long femurs, being told "traditional" cues for a squat never worked for me. You either get my knees going over my toes or you don't get my a** to touch grass. In the gym, I warm up with half squats before going full just to remind myself it's okay to go over my toes a bit.
I learned one day to go against the knees behind your toes rule and it saved my knees, hips, and back
If you put the bar lower on your back, that helps too.
This right here is a gem good shit Fit
I needed to hear this thank you.
This is a great channel I always learn something new.
I have very long femurs and I’ve had self proclaimed fitness experts shame me for my bad form, dropping my chest. This is so validating
Never thought about this. I have really long legs and struggles to squat deep
as a 6 foot 10 man this is changing my life
GREAT TO KNOW. This even helps in dance
I had to figure this out as a tall dude. I have to open my hips more in order to get a deeper squat in ❤
I’ve got pretty long femurs and it wasn’t until recently that I realized I couldn’t squat deep unless I had heeled shoes on. Now I know why, thank you so much
I’m tall with a short torso & I struggled with this in my first gym years ago.
The trainer just shamed me, laughing that I couldn’t balance myself on a squat.
After my 3 month membership expired I never went back.
No surprise they didn’t have a lot of trainees in the gym
I’m 6’4 with like 70% of my height being legs. I have gave up trying to look like the text book back squat a long time ago. I use front squats as my main squat as it helps me stay upright. For back squat I rarely push the limit as I know I will most certainly start to get a lot of torso lean as the weight gets heavier and my low back will start to take on too much load.
To really load myself up and push, I use trap bar deadlifts and front squats.
This is a formula that has worked for me and took a lot of trial and error to develop. For a long time, I tried to force myself into a back squat because it is “the standard”. Really though, the back squat is just a tool. It doesn’t necessarily need to be the main thing. The main thing should be what fits you.
Hopefully this helps some lifters that are early in their training journey👍👍.
This information is excellent 💪😎
Сколько мелочей, с ума сойти!
I had to learn this the hard way doing calisthenics. I tried to advance and couldn't. Had to retrain on the previous level by pushing my knees more over my toes and keeping my shoulders over my toes. This way I was able to strengthen my calves.
Good vid. It's hard to get good advice when you have an atypical body type. Most gym people just tell me "you're doing it wrong" without taking into consideration that it's literally impossible for me to move exactly like they do.
I told my trainer that i couldn't squat like him because of my long legs. He just kept showing me how he squats and told me to raise my chest up. I can't wait to show him this.
Same issue! Heels on a bumper plate fixed my squats,
Dude so useful keep it up
20:05 Datruth telling Hatchiack to “go ahead brother” got me cracking up
I always wondered why my chest would be forward instead of vertical. Thanks!!!
I just did what felt right. Even though i heard "over the toes isn't right". And opening up the legs more, came naturally. Because it helped me to get better depth. It confuses me that people don't experiment with techniques.
I’ve learned that my ankle mobility and stomach keeps me from squatting deeper…. I’m not a fan.
stomach mobility is key
Stomach is no excuse. You have to point toes out and get femurs out of the way. Also ankle mobility is overrated get some squat shoes but if your ankle mobility is actually bad then you need to do squat holds every day
I'm 6'6 and my femurs and legs are nuts, great vid, thanks guys
One great thing about being a nice fat round body with jacked legs - my squat form is naturally impeccable. When you're top heavy, you learn to lift your boobs with your legs not your back. I have twanged my back right out because I bent over too quick, my chest swung like a pendulum, and my spiney muscles took the momentum hit.
It was essential for me to write this comment because it's 4am and I love squats.
Thank u for sharing ❤
I injured myself because i didnt know this and people i listened to teach only 1 stance with narrow hips/legs squat. As soon as i opened it a little i could squat much deeper without feeling tension and never felt any pain since.
Thank you for this! I am 5'2 with a damaged hip from soccer and I am constantly fighting to get deep in squats when I am lifting really heavy.
Yeah, it's pretty intuitive when the narrower stance make your knees pop.
I have the short torso gift.
I've really noticed it since moving to japan and sitting down next to asians who are shorter than me standing but not when seated
As someone for whom nearly all my vertical is in my legs, doing the mobility work on my ankles, driving my knees over my toes, and opening up my hips so that I can basically plant my upper body between my thighs made alllll the difference. I felt like there was something fundamentally wrong with my hips or something before that. Like they just couldn’t hinge properly. The advice people used to get about “proper squat form” was so weird and very unhelpful.
This was 🔥🔥🔥
I have long femurs so squats are hard, this is really great to know. Thanks big man
This makes sense why all the squat tips at school didnt work for me, they would say not to lean forward, not to put my knee over my ankle, not to spread my legs too wide. Then theyd be like why cant u go low ur not doing it right 😅
Finally. 5’11” with long legs. Whenever I sit next to people short than I, they look tall until we stand up. Kinda got used to squatting with open hips but can feel a little roundness. My biggest problems are with handstands tho and doing capoeira ground movements. East African genes if it matter lol
I’m 5’9 and have the same leg length as my friends who are 6’0 and over, even up to 6’2. My squat is not only wider but i have a pretty forward lean and squat low bar. I can’t do conventional deadlifts cause I’d have to squat the beginning of each rep just to be able to reach and get the bar into a proper starting position (which would be in the air).
My technique is solid, I just have a different anatomy than most.
A lot of powerlifters and gym bros are short so their technique isn’t going to work for many other people, especially those who don’t have the same body type and optimal mechanics
I felt very subconscious about this helped me a lot with tad of info
22:40 BRUH!! 😂😂😂 you Pause too much!! Lmao Just like me FR. I swear you sound & look just like one of my cousins!
Loving these reactions , King! 👑 😂
6'4", 20+" femur. For some reason, I found it MUCH easier to squat without shoes on.
With the "wedge" of a tennis shoe, I couldn't get below parallel without fear of tipping forward.
And today i learned despite being short, i have long femurs...
Woah 🤯 Thanks so much man . I was confused all these years about how some men are shorter than me but their upper body is longer 🤔
Crazy fucking helpful. Would love to be a client. Thank you 🖤
Can't imagine the pain Ray feels, with those femurs going all the way up into his abdomen like that :D
I use a very small plate (similar to a squat shoe) and helps a lot!
lol the fridge
I have really long femurs relative to my total height and what's been helping me get deeper is a wider stance and feet pointed outwards
Pat has a great physique!
My good morning squats, thank you now
I’m a weird ass 6’1” lmao. My whole body is just proportional. Not exceptionally long legs, not an exceptionally long torso, arms are 6’1” wingspan. It makes lifting for my height soooo much easier lol. Thanks for explain!
The man literally said "it sounds like a skill issue" 😂😂
Low bar 🗣️🔥🗣️🔥
I'm 6'5 with long legs and i put a small plate underneath my heels. It definitely helps.
I have long femurs and low ankle mobility (life long distance runner). I just don't do squats, which is treated as heresy by every serious lifter I talk to. I'm sorry guys, I'll stick to weighted lunges and deadlifts which I can do.
Sometimes I feel like I should just quit squatting I’ll never reach a respectable number anyways I could put the energy into bench
*moves knees over toes and snaps meniscus*