ATG High Bar Squat w/ Long Ass Femurs

Self-explanatory. I’m 6’4, have long ass femurs, and recently I shifted to bodybuilding from powerlifting. I really want to include high bar squats, and since I’m doing so, I want to do them ass-to-grass. Buttwink is a serious problem in my case, even though I have really good mobility. I’m also currently planning to buy elevated shoes to help me with my squat, but until then, what can I do to go as deep as possible without rounding my lower back?

  1. 4 months ago
    Anonymous

    You simply can't

    • 4 months ago
      Anonymous

      I have seen a lot of tall lifters going so deep, you couldn’t fit a nickel under their ass, with picture perfect form

  2. 4 months ago
    Anonymous

    Sack off squats and focus on hack squats and leg press

    t. Dorian Yates

  3. 4 months ago
    Anonymous

    >ruins your knees

  4. 4 months ago
    Anonymous

    Front squats lad
    t. 6'7" with long femurs
    The numbers are not competitive due to my increased ROM, but it feels much better for me

    • 4 months ago
      Anonymous

      Yea that’s my Plan B

    • 4 months ago
      Anonymous

      Checked. Also 6’7”, and I simply hate squats. Will try fronts.

  5. 4 months ago
    Anonymous

    Buttwink probably doesn’t matter if it’s not causing you pain but if you want mobility exercises look up Zack Telander on YouTube he has a lot of videos on squatting deep high bar

    • 4 months ago
      Anonymous

      It does cause me pain and stiffness, and my top priority is safety. Also, I’ve watched Zack’s videos, but mobility isn’t a concern for me

      • 4 months ago
        Anonymous

        What do you mean by pain? Like it feels hard or uncomfortable or you actually get shooting pains?

        • 4 months ago
          Anonymous

          Mild pain and stiffness, usually develops into a mild sharp pain afterwards on recovery days, and stays like so until full recovery

  6. 4 months ago
    Anonymous

    Your physics are not built for squatting.
    Im 6 foot, but because my femurs and legs are so much more of my height than my torso, I cannot do high bar squats. Even low bar squats arent good for dude built like us.
    Try front squatting, and you will get much more aesthetic development anyways, and you wont end up with a huge ass and tiny legs like you get from regular squatting.
    Just get over the stupid powershitter mentality. Not barbell squatting is perfectly ok, and totally natural.

    • 4 months ago
      Anonymous

      Retard

      • 4 months ago
        Anonymous

        Care to explain?

        • 4 months ago
          Anonymous

          Tons of tall guys with long legs can still squat

  7. 4 months ago
    Anonymous

    >6'4"
    fuck you. im a 5'10" manlet and you will never know my suffering. God blessed you with height but all you do is complain

  8. 4 months ago
    Anonymous

    I am shorter than you by 2 inches and have always struggled with higher bar, barely squatting below parallel with minimal buttwink. In my experience, there are a number of compounding factors that severely inhibit the ROM of squats for people like us:
    - Hip Mobility
    - Hamstring Mobility
    - Bracing

    Ignore the memes about dorsal flexion. Yes, in absolute terms, it can positively effect your ability to ATG squat. It is, barring simply increasing the heel height of your shoe, ridiculously hard to increase.

    I have found that working on hip mobility and bracing yield significant dividends over both the long and short-term. Bracing and constant ab work, even between sets, has a 1:1 correlation to decreased buttwink.

    With longer lads, this hips are always a limiting factor. Checkout colorplates on YouTube for his Korean hip mobility test as a barometer. Stretch then constantly and work towards splits. You will find that bottoming out in the squat and back pain diminish with increased hip mobility.

    There is some dispute over whether or not hamstring mobility has any effect on reducing lumbar flexion. In my experience, even if it doesn't, having mobile hamstrings is still immensely beneficial for high bar.

    In the meantime, my advice is to front squat, as it is easier to reach lower depths without lumbar flexion. Think of the back squat as an accessory that your are trying to improve. Squat to parallel. Squat above parallel. Squat to the lowest depth possible with the intent of growing stronger and increasing depth, to grow your front squat. A higher front squat number will naturally push your thoracic mobility, which will in turn help your back squat.

  9. 4 months ago
    Anonymous

    work on your ankle mobility

    get weightlifting shoes

    etc etc

    you don't need ATG squat to get huge legs for bodybuilding, ATG squat is really only good for olympic weighlifting or sports, not showmanship competitions like bodybuilding

    • 4 months ago
      Anonymous

      >lu
      that chink has extremely stubby legs with a long torso

  10. 4 months ago
    Anonymous

    I get hip pain when I squat. is this something I can overcome through mobility training, or is it just my anatomy?

    I did smith machine squats today for the first time and while it felt weird, I could actually get ATG. I may just do those and accept that I'm never going to be a powerlifter, so who cares if I can't do a proper highbar squat

  11. 4 months ago
    Anonymous

    not sure if it's really applicable but I was having lots of issues with coming too far out on my low bad squat for years, long femurs at 6'2. widening the stance solved the main problems.
    never high bar squatted though so again idk if it applies

Your email address will not be published. Required fields are marked *