Tall versus long limbed lifters and athletes
Before we learn what is the best squat for tall people we must answer a few questions. Who do I know that is tall? What is tall exactly? Over 7 feet? Over 8 feet? The definition of tall depends on the person next to you. It blew my mind that Jason Kidd was like 6'2" yet he looked so short next to the other ballin' avatars out there.
My point is this, a 5'10" guy chatting it up with a 5'1" girl at the place where people get drinks. I like barbells, not bars. He might get the "you're so tall!!" comment along with a twirling of the hair from the short girl trying to fire off a flirt. Should I say "vertically challenged?" No sorry I shoot straight. Short is short, but what is considered tall? I vote anything over 6 foot could be considered tall.
Tall means long limbed sometimes
More importantly what does tall look like? Do they have an ectomorphic (think long and very lean) build with very long and lean arms and legs? Bingo. In contrast, they could be a giant hulk like Andre the giant or Shaq. However, those very tall and very big builds are extremely rare. Think offensive linemen. More likely a tall person over say 6'2" will have long and usually skinny legs. The question remains how should tall people train legs?
Let's make an amendment for the title of this article. We will send it to congress or is it the senate? We'll let you know in 6 months or more!! Can anyone just make a decision? Guess not, let's wing it. Are you ready? Us builders aren't lifelong bureaucrats, we are grunters and grinders. We work hard and don't take crap from anyone. The new name of this article is "what is the best squat for long limbed people?" This narrows our scope. Akin to what is the best squat for basketball players, volleyball players, wide receivers, and the like. So what is the best squat variation for them?
Squat progression for tall people unveiled
I'm no magician, but I do know of one move that can get them squatting and avoids train wreck form. Very long legs are hard to control and since the levers are very long any weakness can lead to really ugly form. To make matters worse, those long limbs tend to get really tight in places. The ankles tend to seize up like gorilla glue. Tight ankles cause the heels to pop up like a builder favorite the whack-a-mole arcade game. PETA loves that one. The ole WAM probably got outlawed and banished like lawn darts. I used to love throwing those things straight up. How 'bout you?
Tight hamstrings and weak quadriceps plague tall people and athletes. It is very hard to work the quads when you have long legs. Ever heard of the leg extension machine? That's about the only way to hit those quads directly if you have long limbs. If you are a true blue blood builder you have read my VMO article. If not, then welcome. Classic new guy. Hang around and maybe you can become a builder too. It's not for the faint of heart. How on earth did you find us?
Start with "doorknob" squats
To secure a good first impression, we gotta get our tall guy or gal squatting without causing any trouble. This is one of the best ways for a tall person to start squatting. Start with what I call "Doorknob" Squats. Why doorknob? Not sure. Grab a doorknob. If you are a new guy make sure the door is closed and locked. I prefer reinforced deadbolts. There are some real whackos out there ya know? Use the doorknob as a support to hang onto with your hands. Then squat down and keep hold of the doorknob for balance. Keep your heels down. You can also use an upright on the power rack.
To minimize confusion don't do this in public places. My buddy got kicked out of Chuck E Cheese's one time doing doorknob squats before the Big Rat came out. It was so bad they went bankrupt shortly after and we are no longer buddies. Things happen. Practice these doorknob squats for awhile. They will teach you good, sturdy squatting form. A good school master.
Next step Goblet Squats
After a little practice, move to the next progression the Goblet Squat. The goblet squat is fantastic tool for tall people. Hold a dumbbell, kettlebell, firewood, your dog, or whatever you like that weighs between 10-120 pounds. Hold the apparatus at your chest and squat down. This will build on the doorknob squat. The weight you are holding will act as a counter-balance and allow you to get those long, skinny legs squatting like a champ in no time. Do this for a month or two. Get really good at squatting. Show your neighbor. Squat on top of the Empire State Building. Now that you are a Goblet Squat master it is time to complete your training with a movement that is easily loadable and builds on the goblet squat. We are builders remember?
Graduation to the Front Squat
Congratulations you have graduated to the Front Squat. Chances are your arms are about as long as your legs so it is best to cross them over at the top. See picture.
The Best Squat Progression For Tall People:
Doorknob Squats
Goblet Squats
Front Squats
You can try what is called the "rack position" with your elbows up and fingers under the bar, but this takes an enormous amount of flexibility for regular height people. It is even harder when you have very long arms. Have you ever seen a giraffe pull this off? Yeah me neither. Stick to the crossover, you'll be glad you did. If you have tight ankles you can also prop your heels up a little bit by putting a couple of 5 pound plates under your heels (see picture). EZ PZ.
From squat chump to champ
Your squat should be moving and grooving well after the doorknob, goblet, front squat progression. Here is to your advancement! A promotion. A gold watch? Naw, not for builders. We never "retire." You can learn to squat even if you are tall and long. A little elbow grease will get you there! Or is it knee grease? Enjoy the ride and never settle for an ugly squat. Don't forget to work in some leg extensions. Front squats are more quad-dominant and easier on your low back versus back squats. Work 'em heavy or work 'em lighter for reps. Have fun breathing like a steam engine if you do high reps. If you are a glutton for punishment try a gut-busting set of 20 reps. The best thing about the iron is you cannot wear it out. All good builders know their tools and never let 'em rust. Welp, back to "work" I guess.
-Beau
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That chuck e cheese part!!😂🤣