Tall Squat-ers - please share your tips

mfm143

So I've been doing ICF 5x5 for just over a month, and am struggling with squats- I'm 5'8 with long femurs compared to the rest of my legs - torso is about 3/4 length of my legs. At best, I can do 1/2 squats - I do a 15 min warm up - breaking a sweat b4 lifting and do hip&ankle stretches to open up. I ve reached about 60lbs on squat but have scaled back to 40lbs to work on my form and at least get to parallel - I have the common problem most tall ppl face which is my torso leans all the way forward when I squat down - almost to my quads when I'm at my fullest ROM? To any tall squatters out there that have manage to overcome this and squat deeper could you please share your tips? Posted a similar q in my "order of exercise" post and I have tried box squatting and front squats to no avail - still only manage to get down to 1/2 a squat - the only thing that seems to help a bit is a wider stance/sumo squats - which makes me think it's a mobility issue based on research I've done? Doesn't help I have a bad knee however been trying to focus on pushing my knees outward when I squat and this seems to help me avoid any stress/ twinges.
- is it a matter of time to build up ROM and strength? Any suggestions welcomed .

DavPul

have you been working on hamstring and calf mobility?

mfm143

Hmm interesting no I haven't - I'll research thanks!

DavPul

you also would do well to create and post a form video. 5'8" isn't an unreasonably tall height for squatting by any stretch. so i'm betting mobility issues, but a form video would offer much more insight to the people on this board that watch and comment on such things

mfm143

Am working on it - your right 5'8 isn't super tall but I have really long femurs - so I get the same angle effect taller ppl have

MelissaPhippsFeagins

It may not work for you, but I squat from second position turned out slightly less than 30 degrees. This helps my knees and hips. My real problem with squats is that I learned to do them on my toes as plies and now have a hard time sitting back on my heels.

dlm7507

www.t-nation.com/training/goblet-squats-101

mfm143

Second position?

mfm143

dlm7507 wrote: »

www.t-nation.com/training/goblet-squats-101

Thanks

DavPul

mfm143 wrote: »

Second position?

she's talking dance. ballet specifically. squatting sans barbell. it's a different thing. but different stances may help. once again, it's shooting at dark objects in a dark room without a form video to go on.

mfm143

Ah yes 2nd position-I'm aware lol I thought it was new lifting term lol - ok will do my best to get a vid up

Packerjohn

Work on this along with goblet squats:
https://www.t-nation.com/training/third-world-squat

I practiced this and it worked wonders. Just hang out while watching TV.

connorhayes3

I would try a wider stance I'm 6' even and I found that this helps

mfm143

Thanks all - may have to try sumo squat stretch holding on to a pole - don't think im mobile enough yet to do it freely. Are butterfly stretches the same as the sumo squat stretch? I mean will they do the same thing ?

Packerjohn

Nice video on the topic from Jim Smith of Diesel Strength:

https://www.youtube.com/watch?v=1rg4oYiF8oA

AsISmile

Perhaps this might also help you
http://bretcontreras.com/no-two-hips-are-the-same-how-anatomical-variance-can-affect-your-range-of-motion/

mfm143

Packerjohn wrote: »

Nice video on the topic from Jim Smith of Diesel Strength:

https://www.youtube.com/watch?v=1rg4oYiF8oA

Helpful thanks - I ve seen this stretch used often will have to give it a try !