Tall man squats deep - SuperiorMuscle.com

Kiev · #1 12-20-05, 10:00 AM

Been working on gaining more size in my legs. Explained my problem to a power lifting friend. He say's I have to squat deep. Problem being is when I do my heels lift off the floor. He told me to put a 10lbs wieght under heel or even a 25. This is working. But is it the best way to go deep? Feels little wierd at the start of press. I just need some other ideas.

Control · #2 12-20-05, 10:31 AM

You just have to work on your balance and flexibility.

Kiev · #3 12-21-05, 08:12 AM

Thanks. Wondering if there are other tall peeps on this board and what do they do to gain size in legs.

bowbow · #4 12-21-05, 09:07 AM

Lighten your weight for awhile and work on the balance like control said. You shouldn't be putting anything under your feet.

shortz · #5 12-21-05, 01:45 PM

NEVER OUT ANYTHING UNDER YOUR HEALS!!!!!!

Squating to the floor, so to speak, is about core strength and flexability. It takes time. Only go as deep as good form allows you. Remember that when squating deep, you want to sit back slightly, not forward.

babyblues · #6 12-22-05, 10:30 AM

Quote:

Originally Posted by shortz

NEVER OUT ANYTHING UNDER YOUR HEALS!!!!!!

Squating to the floor, so to speak, is about core strength and flexability. It takes time. Only go as deep as good form allows you. Remember that when squating deep, you want to sit back slightly, not forward.

Yes, time is the key. Don't think that you're going to be able to squat ass-to-heel right off the bat. Work up to it.

BBAddict · #7 12-22-05, 11:53 AM

I had to go to lighter weights for a bit to get the form down. I'm not positive that I'm convinced that deep squats are all they're cracked up to be. I used to do parallel and now that I'm going deeper, the biggest changes I feel and see are more in my glutes than my quads.

meat12 · #8 12-22-05, 01:52 PM

Yeah I had too lower the weight to squats farther properly, give it some time then you'll work back up to it

DS-COUSIN · #9 12-22-05, 02:05 PM

I had to do both, lighten the weight and I spread my feet apart just a little bit more (about 4-6inches). The last thing I did was to turn my feet out just a little to take some pressue off my knees and keep my heals down. I kept this up until my form was down, which only took a couple of workouts. I do still have my toes pointed out slightly, but that is for my knees sake at this point.

Good luck bro

**Shibby** · #10 12-22-05, 02:37 PM

Quote:

Originally Posted by BBAddict

I had to go to lighter weights for a bit to get the form down. I'm not positive that I'm convinced that deep squats are all they're cracked up to be. I used to do parallel and now that I'm going deeper, the biggest changes I feel and see are more in my glutes than my quads.

For me, I don't know if it works any better, but it dosn't work any less. I like the idea that I can really push the weight in a real situation. Just a little motivation tactict for me.

BBAddict · #11 12-22-05, 03:37 PM

Quote:

Originally Posted by Shibby

I like the idea that I can really push the weight in a real situation. Just a little motivation tactict for me.

LOL! I always wonder if this strength will ever come in handy in real life--for something important--I get requests for moving shit all the time!

Kiev · #12 01-10-06, 03:54 PM

I was using a 25lbs plates under my heal to give a stable lift so I could squat deeper. This was not my idea but a competive powerlifter friend of mine. Yes I can squat deeper but seams to put more pressure on my knees. with any new exercise I always go ligther then work heavier but not a max. Think I will use the smith machine to squat deeper. I am 6'6" though my form is correct I look different from other people squatting.
Thanks everyone and I will squat deep with no lift.

grnmchn · #13 01-10-06, 04:28 PM

I personally like to do parallel on regular squats and go a little bit deeper on one legged squats. Seems to be a good combination of glutes and quads.

Alin · #14 01-10-06, 06:48 PM

Quote:

Originally Posted by Kiev

Been working on gaining more size in my legs. Explained my problem to a power lifting friend. He say's I have to squat deep. Problem being is when I do my heels lift off the floor. He told me to put a 10lbs wieght under heel or even a 25. This is working. But is it the best way to go deep? Feels little wierd at the start of press. I just need some other ideas.

the tall athletes i work with also have issue with squats. range of motion is differnt for longer legs. use board or plates under heel should help.

babyblues · #15 01-11-06, 10:03 AM

What do you all think of box squats? I'm 6'1" and I hate squats. I do them anyway, but box squats seem to work better for me. Anyone else do them?

Alin · #16 01-11-06, 01:52 PM

perhaps leg press/hip sled for alternate?

mastakillah · #17 01-16-06, 02:48 PM

it seems t\o work better because its easier. i agree with everyone elses advice...You have to drop the weight first and build your way up. As i trained to go deeper i also trained to have a closer stance. Just a little closer than should width, same way you always see the pros squating.

I think it hits the quauds a lot better but is harder on your lower back with a more narrow stance but after a while you get used to it. Im only 6'0" though, your much taller than that.

Kiev · #18 01-18-06, 12:09 PM

Using smithe machine to go deeper. Alos leg press machine to go heavy and deep. Keeping free wieght squats at 90. When I go lower my heels like to come up and I'm very flexible. Figure i have enough full range. BS: My gym got rid of Deadlift platform. They might freak when I do straight leg deadlifts off Bench press. Thanks for input.

hlcn8 · #19 01-19-06, 09:44 PM

i've heard both schools of thought on placing plates underneath ones feet, i've tried it and felt it transferred more of the stress to my quads, but it's also an unnatural angle. core strength (since you're flexible) will probably be key, the proper angle of your back and hips should allow you, with practice, to lower completely and still keep your heels on the ground. you might also experiment using different width stances.

strongefx · #20 01-21-06, 12:38 AM

I would try using a wide stance and practice squating on a box, adjust the box height so that when you squat you break a parallel plain. Your knees should never go forward and your heels should stay planted. I am willing to bet that you need to work on flexability as well as hamstring and core strength. To prove my point try using a box to squat, go parallel and fight the urge to lean forward. Hard, aint it? Your probably sitting on the box right now because you lack the hamstring/core strength needed to perform this movement. Work on your hammys and core strength and stretch every other day. If you wanna see someone do squats properly check out the bros at badattitudegym.com. I speak from first hand experience and it takes time to develope technique. Smith machine is also second class when it come to squating, it forces the body to stay in an unnatural path. It will only facilitate your problem, leave it be. Goodluck and happy stretching

coffee-guy · #21 01-21-06, 08:32 AM

Quote:

Originally Posted by strongefx

If you wanna see someone do squats properly check out the bros at badattitudegym.com.

There is no one way to "squat properly." These guys are going for powerlifting technique. They are using mainly their lower backs and asses.

A bodybuilding squat usually consists of feet shoulder width or less and ass to grass...

strongefx · #22 01-21-06, 08:39 PM

Quote:

Originally Posted by fog_hat1981

There is no one way to "squat properly." These guys are going for powerlifting technique. They are using mainly their lower backs and asses.

A bodybuilding squat usually consists of feet shoulder width or less and ass to grass...

I beg to differ, there's no way you will ever convince me otherwise. I'm sorry friend but that powerlifting technique builds strong thick legs. I will give you that they do use their lowerbacks and asses. However, its all secondary to core and leg strength though. "Powerlifting technique" also keeps the upper leg, knee and lower leg all in one nice plane, hence is much safer. Simple geometry fh1981 and its much safer on knee ligaments.

coffee-guy · #23 01-21-06, 08:51 PM

Quote:

Originally Posted by strongefx

I beg to differ, there's no way you will ever convince me otherwise. I'm sorry friend but that powerlifting technique builds strong thick legs. I will give you that they do use their lowerbacks and asses. However, its all secondary to core and leg strength though. "Powerlifting technique" also keeps the upper leg, knee and lower leg all in one nice plane, hence is much safer. Simple geometry fh1981 and its much safer on knee ligaments.

I don't want to change the topic of this thread but I will defend my stance on this until it becomes too rediculous to do so.

Kinesioligists will tell you that the safest way to perform a squat is to ensure exact ankle, knee and hip allignment. They will also tell you that the bar must remain above the center of the foot no matter what stance you take.

As far as powerlifting goes, it's not wrong. It's just a different way to squat. However, if "bodybuilding" (the goal of building the most amount of mass possible in a particular muscle, in this case the quadriceps), is what the individual is focusing on, then they need to do squats that don't incorporate a powerlifting stance.

When you state...

Quote:

Originally Posted by strongefx

However, its all secondary to core and leg strength though.

I must point out that it's core strength and leg strength that are your main focus. This is fine if you wish to increase those aspects but when it comes to building a physique it is not "always" the amount of strength or power you have. It comes down more to a point of muscle atrophy and your ability to grow, not to always increase strength etc.

babyblues · #24 02-21-06, 09:34 AM

Sorry to bump an old thread...but I've been squatting deep for a couple of workouts now and damn, my legs are killing me. I have to say it felt pretty good. My knees don't hurt and my lower back doesn't hurt. I was skeptical at first, but I have to admit that I like it. I mean, I feel it EVERYWHERE....quads, hams, glutes...all of em. My fiance's 3 yr old niece was climbing on my lap this weekend and I had to grit my teeth. She weighs all of 25 lbs but damn...pain.

I still like box squats but I'm going to mix it up and switch between box squats and deep squats. I want build strength in my legs so I don't want to abandon the powerlifting techniques. Anyone think this is a bad idea? I read the entire thread so I know there are differing opinions but is this a good idea or a bad idea?

ROCKILLER · #25 02-21-06, 12:51 PM

I know what you mean about the pain, I've been bumping up the weight and trying to go a little bit lower each workout and I feel it for the rest of the week. I think switching it up would be good, it will let you work the muscles more completely. I cant see where it would hurt you. On the other hand, I dont believe that you can get big and not be stronger. For anyone onther than a pro powerlifter, "bodybuilding" squats are going to make you plenty strong as you get big.