squats

[joey pineapples]

Going to start a heavy squatting programme in about 2 weeks. Being quite tall (194cm) and applying a lot of extra stress on my lower body, is there any thing i should be conscious of? or form advice for a taller person? (194cm). I notice I always seem to over work my glutes and hammies in comparison to my quads if that helps.

Cheers

[Riccardo]

- Change your stance to a little wider than normal, toes slightly out. move it in slightly over time.

- STRETCH! do the squat stretch and pay particular attention to hammies, glutes, hip flexors and adductors.

- Focus on keeping your chest high especially in and coming out of the hole, probably the most important thing! You don't want to lead too much with the hips as taller guys who do this end up pretty much doing back extensions.

- Highly recommend a pair of weightlifting shoes with a 3/4" heel. If not you can use 2.5kg plates.

- If you have longer femurs then front squats are going to be more beneficial to quad development.

- Front squat with heels raised on 2.5kg plates for 10 reps (2-3reps short of failure), step off the plates and immediately preform another set of 3-5 reps (be careful as it will feel weird initially make sure you keep your form). This method works well as you are increasing mechanical advantage across the set while still stimulating the quads really well.

- stay safe.

[I Declare War]

- Change your stance to a little wider than normal, toes slightly out. move it in slightly over time.

- STRETCH! do the squat stretch and pay particular attention to hammies, glutes, hip flexors and adductors.

- Focus on keeping your chest high especially in and coming out of the hole, probably the most important thing! You don't want to lead too much with the hips as taller guys who do this end up pretty much doing back extensions.

- Highly recommend a pair of weightlifting shoes with a 3/4" heel. If not you can use 2.5kg plates.

- If you have longer femurs then front squats are going to be more beneficial to quad development.

- Front squat with heels raised on 2.5kg plates for 10 reps (2-3reps short of failure), step off the plates and immediately preform another set of 3-5 reps (be careful as it will feel weird initially make sure you keep your form). This method works well as you are increasing mechanical advantage across the set while still stimulating the quads really well.

- stay safe.

This is gold. Listen to Riccardo.

[joey pineapples]

Yeh, it is really good advice. What does placing the 2.5kg plates under each foot do? Does it readjust your center of gravity or help with upper body position? will try a wider stance from now.

thanks

[Riccardo]

Yeah it basically changes you leverages slightly so that you are able to stay more upright while you squat with a narrower stance.

[tinytraps]

Yeah it basically changes you leverages slightly so that you are able to stay more upright while you squat with a narrower stance.

Yeah thats the main preimise. By using a block or olympic shoes to raise your heel your increasing flexibilty of your ankles. Makes hittin a2g super easy