I have wasted months trying to increase my ankle mobility. I did a check of my femur length to torso length.

I have wasted months trying to increase my ankle mobility. I did a check of my femur length to torso length. Sitting on a chair, I leaned over and grabbed my ankles. My knees are past my shoulders.
90% of squatting advice given is useless for people with long femurs. "Toes forward, feet shoulder length apart" is a recipe for folding in half.
Even with a wide stance, my knees go over my toes, which isn't necessarily a bad thing, but it really goes to show the oft given advice "improve your ankle mobility" is fucking retarded.
Heed my warning anon, check your body proportions before you accept someone else's form cues.

  1. 1 month ago
    Anonymous

    Squats kinda suck for tall people. So do deadlifts.
    Most tall lifters I've seen squat with some buttwink in the hole because their hip/ankle mobility is just not there

    • 1 month ago
      Anonymous

      You can artificially shorten your femurs by pointing your toes out. I have long femurs by the test you described. You don't need good ankle mobility to squat ATG or otherwise, but it helps

      >buttwink
      Retard

      • 1 month ago
        Anonymous

        Dont do this.
        I spent years trying to develop good legs and ultimately still ended up with fucked posture because I ALWAYS go toes out and completely fucked my ankle, calf, and hip balance. It doesnt matter if your legs are strong as fuck if half the muscles and joints around them are completely unstable.

    • 1 month ago
      Anonymous

      This is why michael boyle says to ditch squats and replace with weighted bulgarian split squats

    • 1 month ago
      Anonymous

      I have long femurs, long torso, and short arms. I am also 6'2. Squats and deadlifts are super inefficient for me. But I do them anyway because if I was going to let my body dictate what I can and can't do, I wouldn't be lifting on the first place.

  2. 1 month ago
    Anonymous

    >toes forward
    no one gives the advice of feet pointed straight out in front of you. anyone that has ever done a bodyweight squat with feet pointed straight out can tell you that it's 1) a weak position to squat out of 2) relatively unstable because of the narrow(er) base of support and 3) doesn't give the squatter's torso any room to enter the hole. there's no one reputable giving advice that is debunked within 5 seconds or, rather, you should be capable enough to parse good from bad sources of information when the process takes 5 seconds.

    >toes shouldn't go beyond your feet
    this is a super dated mantra that has not been chanted in a long, long time. where are you sourcing your squatting tutorials from?

    seems like you're just really, really bad at information gathering and/or you take from a single (bad) source of information and never diversify. first get good at identifying good from bad sources of knowledge and then gather knowledge forever. the first half of that process is the important half but most people can't even do that.

    • 1 month ago
      Anonymous

      knees*

    • 1 month ago
      Anonymous

      hit and a miss autismo

    • 1 month ago
      Anonymous

      The toes forward is commonly given advice
      This is the first result from "how to squat"
      https://www.realsimple.com/health/fitness-exercise/workouts/squat-form
      >Toes facing front
      Pic related is constantly fucking shared. It's dogshit advice, if you have the proportions of a baby you need medical intervention.

      Go post a squat on any thread where you have your form like the pic in this article https://startingstrength.com/article/squat-mechanics-a-clarification where they specify pointing your toes out 30-35 degrees and a bunch of retards will tell you "form too wide"

      https://www.livestrong.com/article/13764725-squat-foot-placement/
      In this article, they quote the national academy of sport medicine's recommendation "your feet should be shoulder-width apart with your toes pointing forward, not out."

      The advice is garbage. There's a fucking lot of bad, absolutely straight up incorrect information being peddled all over the internet from seemingly authoritative organizations that are teaching people to do things wrong.

      That's why I made this thread.

      • 1 month ago
        Anonymous

        Yeah garbage advice everywhere.
        Squatting looks different on everybody since everybody has different bodies. Mobility, Femur length, Pelvis width and many other factors play a role for the ideal squat position of an individual. What's most comfortable is oftenly right for you. The wider the stance the more your feet can point outside. Simple logical continuation of you leg. Rotating the feet in another direction only increases torque on the leg.

  3. 1 month ago
    Anonymous

    atg split squat
    patrick step up
    seated gm

  4. 1 month ago
    Anonymous

    the true redpill on squatting with long femurs is that you shouldn't do it at all - your body just isn't built for it and the movement is simply too inefficient. instead, train in the ways your body is best suited for - sprinting, running, biking, rowing, sports like tennis, baseball, throwing, etc. short femurlets are hopeless when it comes to stuff like this, like long femur people are when it comes to lifting

    • 1 month ago
      Anonymous

      >like long femur people are when it comes to lifting
      Cope, try harder

      • 1 month ago
        Anonymous

        Dorian Yates says the exact same thing

        How many Mr Os have you won anon?

    • 1 month ago
      Anonymous

      Perhaps we will never be elite, but I do believe that the long femur people should squat, but we need to rise above the advice of manlets.

      • 1 month ago
        Anonymous

        the guy in your pick has fucked up his knees. Terrible example.

    • 1 month ago
      Anonymous

      >Don't do things that are hard, do things that are easy instead
      No, I don't think I will.

  5. 1 month ago
    Anonymous

    6 foot 2 lanklet here with long femurs, I squat 170kg for a single and should be able to achieve 4pl8s within 1-2 months at most, if that doesnt satisfy your criteria for hearing what I have to say so be it.

    You will need a wider stance to squat, with toes pointed outwards roughly 15-25 degrees as well, this is in conjunction WITH good dorsoflexion not as a replacement, some heel elevation may be useful to you as well but isnt necessary. You should be comfortable in the hole (the space between parallel and ATG) front squats are good for this, and should be able to properly use a bounce reflex to propel yourself up. Dont divebomb your squats though that's how you blow out your knees.

    Happy squatting, and stop making excuses fag

    • 1 month ago
      Anonymous

      My goal isn't to make excuses it's to spit out the idea that there is genuinely bad advice not just here but many other places
      I appreciate your input and I hope it can get repeated somewhere else. I'm saving it in notepad and will drop it in other threads sometime.

      • 1 month ago
        Anonymous

        Nah I'm just being endearing dont worry about it, I cannot stress the importance of a proper warm up either, I'm too lazy to do it most days but when I foam roll my quads, Lower back and glutes before a squat session the weight moves twice as easy. You should also look into proper clothing, shorts honestly aren't optimal for squats, you need to be keeping the knee joints warm during the long rests that you take inbetween heavy sets. A pair of sleeves accomplishes this as well but I like to have both a pair of polystyrene joggers and sleeves on.

    • 1 month ago
      Anonymous

      idiots like you are the problem. Do you realize that not just femurs is different for different people, but hip joint as well. Some people can't squat deep even with wide stand. You can, good for you. Now go fuck yourself with retarded advice. Look up McGill's work on squats. He explains it all in details.
      It still amazes how imbiciles think it's their hard work and dedication, not just luck that got them there.

      • 1 month ago
        Anonymous

        Lol fuck off, hip depth is mostly determined by race, I'm assuming OP Is of general European descent meaning he should still be able squat fine. Tight hip flexors and related muscles and tendons tend to be the culprit whenever someone says they cant squat, and that's an issue that is fixable with a slight degree of effort and posture adjustment. Stop being a fag making excuses and hit the rack instead of seething like a little girl.

        • 1 month ago
          Anonymous

          Start doing pull ups and ohp from behind your back. Your shoulder joints will be fine, cuz it's all just about mobility...

  6. 1 month ago
    Anonymous

    I have the same issue and noticed it's more comfortable to do low bar
    or just do leg press which is superior for hypertrophy anyways
    >inb4 hurr durr incels seething
    you can go to failure and beyond on a leg press, do that on a squat and it's a ticket to snap city

  7. 1 month ago
    Anonymous

    >Even with a wide stance, my knees go over my toes, which isn't necessarily a bad thing, but it really goes to show the oft given advice "improve your ankle mobility" is fucking retarded.
    ..that supports the need for ankle mobility

    • 1 month ago
      Anonymous

      Explain
      My shins are bringing my knees forward which in turn brings my femurs forward
      Even with my knees beyond my toes, I still fall backwards
      How is putting my knees even further forward going to help? My knees are already past my toes. That sounds like a recipe for snap city.

  8. 1 month ago
    Anonymous

    I want to do ATG squats so much but I'll have to ditch them. It's impossible for me to go ATG with anything beyond 80kg and it's demoralizing when I can DL 180kg (4pl8s).
    Can barely hit parallels with 100kg and it's a monster of an effort to get back up again. Today at the gym there was a milf checking me out so I wanted to show off and went for a PR with 120kg (my max is 9x100kg) but got stuck in the hole and had to drop the weights. She came to check if I was fine but I was so buttmad that my response was kinda curt.

    I will only do Boss's from now on. I love squats but they won't love me back.

  9. 1 month ago
    Anonymous

    awful lot of cope in this thread
    just squat, retards

  10. 1 month ago
    Anonymous

    The ankle mobility advice is indeed bad, but not because of genetics, retard. Every human is designed to be able to squat.

    What it's all about is hip mobility. I achieved the squat myself after starting from the worst form of all time just by focusing on overall hip mobility

  11. 1 month ago
    Anonymous

    After 5 years lifting I'm of the opinion that if you're not built for powerlifting, just don't do it. If I had a quarter for every time I got bench "advice" from some midget with arms that don't reach past his ballsack I'd retire.

  12. 1 month ago
    Anonymous

    Don't do squats then. You've got hack squats, leg press, lunges, split squats, sissy squats, etc.

  13. 1 month ago
    Anonymous

    Bump I have the same problem and all I'm getting from this thread is simply don't squat....

    • 1 month ago
      Anonymous

      Learn to squat by listening to your body.
      Shop around for coaches.
      Get many opinions and obtain your own answer.

  14. 1 month ago
    Anonymous

    >90% of squatting advice given is useless for people with long femurs.
    No shit. We're all manlets here. IST is a manlet board.

  15. 1 month ago
    Anonymous

    is that why that shit is so hard for me? i have start an ankle mobility routine to try to fix and it will keep going, but at least good to know full ass to grass may just be impossible. is it the same for hack squat, safety bar squat, and other variations? never tried them but might just do those instead when i get to my new gym

    • 1 month ago
      Anonymous

      https://i.imgur.com/icMesfl.jpg

      I have wasted months trying to increase my ankle mobility. I did a check of my femur length to torso length. Sitting on a chair, I leaned over and grabbed my ankles. My knees are past my shoulders.
      90% of squatting advice given is useless for people with long femurs. "Toes forward, feet shoulder length apart" is a recipe for folding in half.
      Even with a wide stance, my knees go over my toes, which isn't necessarily a bad thing, but it really goes to show the oft given advice "improve your ankle mobility" is fucking retarded.
      Heed my warning anon, check your body proportions before you accept someone else's form cues.

      Squats kinda suck for tall people. So do deadlifts.
      Most tall lifters I've seen squat with some buttwink in the hole because their hip/ankle mobility is just not there

      the true redpill on squatting with long femurs is that you shouldn't do it at all - your body just isn't built for it and the movement is simply too inefficient. instead, train in the ways your body is best suited for - sprinting, running, biking, rowing, sports like tennis, baseball, throwing, etc. short femurlets are hopeless when it comes to stuff like this, like long femur people are when it comes to lifting

      Not knowing how to squat currently is fine but you can eventually learn and develop a clean squat so long as you don't force you ROM

      • 1 month ago
        Anonymous

        This
        You just can't squat if you're not ATG
        lanklets will make excuses for being weak but it's a linear motion (the bar) sub parallel
        They're just weak as shit
        t. 5'11 atg king
        (I'm actually 6'1 but I tell people I'm 5'11 to be king of manlets)
        If your nuts aren't dragging on the floor you did it wrong

        • 1 month ago
          Anonymous

          wow you sound strong, post your feminine benis

      • 1 month ago
        Anonymous

        >"What's with all these dudes wearing baseball hats in the gym?"
        >"Oh Jesus, that one has his backwards."
        >Enter stage left: Man in beanie and glasses.

        One time I saw a guy walk out of the sauna with no shirt, no shoes, Speedos, and a backwards baseball cap.

  16. 1 month ago
    Anonymous

    Elevate your heels anon. Stand on a wooden block or weight plates. Literally that ez

    • 1 month ago
      Anonymous

      >just cheat bro

  17. 1 month ago
    Anonymous

    just do seated leg press lmfao fuck squats

  18. 1 month ago
    Anonymous

    What if someone can’t physically get into a deep squat because of their anatomy?

    Here are 2 different femurs, back of knee condyles on the table.

    These people will have very different ranges available to them.

    .be

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