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?
You simply can't
I have seen a lot of tall lifters going so deep, you couldn’t fit a nickel under their ass, with picture perfect form
Sack off squats and focus on hack squats and leg press
t. Dorian Yates
>ruins your knees
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
Yea that’s my Plan B
Checked. Also 6’7”, and I simply hate squats. Will try fronts.
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
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
What do you mean by pain? Like it feels hard or uncomfortable or you actually get shooting pains?
Mild pain and stiffness, usually develops into a mild sharp pain afterwards on recovery days, and stays like so until full recovery
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.
moron
Care to explain?
Tons of tall guys with long legs can still squat
>6'4"
frick you. im a 5'10" manlet and you will never know my suffering. God blessed you with height but all you do is complain
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.
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
>lu
that chink has extremely stubby legs with a long torso
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
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