Squat Tips For Tall Lifters!

[@efficientfuture]

We need one for long femurs and tibia, but short torso. Femurs are longer than my torso. Have great mobility though.

[@StarPlatinumSchmidt]

As someone with a 1.2 ft tall torso, and 3.5 foot legs, I appreciate this. ✨️🕷🏋‍♂️🕷✨️

[@Rhop]

I think one element that's often not addressed (as it isn't in this video) is hip morphology. Some people simply aren't built to squat with a certain stance width & toe direction. I spent the better part of my first 1-2 years of training chasing a very knees-forward, shoulder or hip-width squat. My ankle dorsiflexion was naturally very good; I could easily get the front of my knees upwards of 10 inches past my toes at the bottom of a squat with my heels planted. I had a decent amount of success with this, but there was always a bit of mild discomfort at the front of my hips when going below parallel with this stance & a relatively forward toe angle (sometimes 5-10 degrees out). At a certain point I noticed a nagging low pack pain that got progressively more unbearable with each workout, to the point that by the time I decided to pause my training & seek medical advice, I was limping out of my bed every morning from the pain. After getting the full gamut of imaging done, I learned a couple things. Thankfully there were no tears or otherwise degenerative damage to soft tissue or bone. I also learned that my hip sockets were far more retroverted than I thought. All this to say, changing to a wider stance (outside shoulder width) with a much more aggressive toes-out angle (just shy of 45 degrees) now allows me to squat well below competition depth with zero of the pain I experienced when I attempted to squat narrow & toes forward. I'm still able to get my knees over my toes, and I still feel my quads working to a great degree. I just wanted to bring attention to this because there's a lot of dogma around what's the "best" way to squat when there are physiological differences between humans that no amount of stretching or regressing can overcome.

[@_rcs]

5ft8 me watching this video: 🤔🤔

[@superspeederbooster]

5'12'' me watching this

[@zerog4261]

Me too and yet I'm nodding at the vid

[@Gygsd]

its more about proportion of leg length to height you can be 5'8 with a short torso and longer legs and this would still apply

[@zerog4261]

@@Gygsd thats me, bro.

[@lakshverma8663]

Thanks, great tips

[@dansmith9724]

6ft1 and use to lean over too much squatting. I found i use to break at the hips first and this would cause me to lean to far forward in the squat. Once i started concentrating on breaking at the knee's first, things started moving in the right direction. Snatch squats definitely helped me to squat more upright and use the thighs more, they seemed to help improve ankle and hip mobility, good to also use as a warmup for BSq. Front squats also helped with an upright posture but can load them heavier than a snatch squat. Heavy deadlifts once a week had a good strength carry over to the squat and vice versa.

[@jamesellison6154]

My old technique was so posterior biased - after a heavy session I would barely feel my quads had worked at all. Changed with a narrower stance, and stretching appropriately to allow more or less atg with an upright torso. Luckily I've always had the ankle mobility. Net result is a lower 1rm currently, but it's getting there. Seemed impossible to move even 50% of previous 1rm to begin with... It's a real journey.

[@ZeroEditsWeightlifitng]

6’2 and I’ve had the exact opposite problem of every other tall lifter. I have struggled for years to get my hips and back involved in the back squat. I used to squat with my hips almost directly over my heels on the way down and up.

[@ThunderChickenBucket]

great tips, as a 6'2, long tibia mid distance track athlete my ankles are as mobile as a turtle

[@Eric-qc9cx]

4:03 100% agreed. 70% My squat looks good quads feel on fire. 80%: my hips shoot up, my Back rounds

[@PainReaverX2]

Nice to see you Daire! So we're going to be watching squatters?

[@Wo1fLarsen]

6' 4" just grabbed my coffee. 👀

[@AndreS_22246]

Thanks very much! 👊

[@Ronanverbeek]

187cm (6,2) here, when is the tall people squat program coming? Buying it straight away. Been struggling (!) with my squat.

[@Daddylonglegs-f2z]

This video i lowkey not for u fam... Being 7 cm over average does not make u tall or make it squat harder

[@Daddylonglegs-f2z]

All u need is to point ur knees out slightly and u will be fine

[@snoopertrooper4468]

In 2024 i tried implementing the more quad dominant style squat, the progress was pretty good and my squat mechanics were the best they had ever been. However, when I reach heavy 5x5 territory the quad activation is crazy when I reach parallel and below, to the point of extreme pain in my quads (pain due to DOMs). 2025 has rolled by and might have to revert back to my old technique to even see a PR this year.

[@davekerins]

Good stuff

[@charlie.gustafsson]

How tf do you bounce the bar forward over your head after a heavy squat? Is it easier than dropping it behind?

[@thoukers9277]

Where’s the Sika news?!

[@Sol-hm7ol]

trying to stretch every day for squats then i got knee pain from dorsiflexion 😢

[@algains]

I had the same, in my case I started stretching my quads and calves (which I never had before) and it fixed the issue may work for you 🤷🏽‍♂️

[@HOCM102]

"...Today we're talking about squats for taller people..." *me and my 176cm height (5'10)*: welp, imma comment at least before I go.

[@Wherethebuffaloroam11]

How tall are you Daire?

[@lewispovey13]

he's approx 6'1-to 6#2

[@David-l4q2p]

Georgia just passed a law against squatters.

[@Oogahboogah1497]

💪

[@AzzYung]

166 cm me watching this: Yes… this applies to me

[@LatimusChadimus]

Jacked Charmander, I mean Zack Tall-lander knows these tips I'm sure. Just the tips 😏

[@Wherethebuffaloroam11]

6’6” watching this video 15 years too late 😢

[@pauloterminator]

5ft4 Watching

[@David-l4q2p]

Just remember, if you don’t use proper technique, you’ll pay for it as you grow older. Fact is, you’ll pay for heavy weight training later in life if you don’t start decreasing weight as you get older.

[@charlesbryant8665]

I don't understand why squaters only go thighs parallel instead of all the way down.

[@ChasingChevy]

range of motion is just another variation you can periodize

[@handeggchan1057]

Why do cleans from the floor and not from a deficit?

[@Horus-Lupercal]

Comp standards, an influence from Powerlifting. ATG squats are the best for development though IMO.

[@David-l4q2p]

Because it’s hard on the knee joints……you won’t notice it until your in you’re 50’s

[@OVOCNYCHECK]

1rd

[@SLouiss]

I wonder if a 19 year old LeBron James learned how to barbell squat below parallel, if he would have 5-7 championships at this point.