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body proportions and hitting squat depth

Mate I've got terrible proportions for squatting too, we've just got to accept some forward knee travel imo.
 
From what I understand, forward knee travel in your case is not determined by anthropometry but by improper set-up at the beginning of the movement.

Start with a slightly wider stance, point your toes out 30 degrees. Start the squat by throwing your knees out wide, not forward. Ideally the knees should travel out, then lock in position (along with your back angle) about 1/3 of the way down. Concentrate on throwing your knees out, tracking them out over your toes, and locking them there as you sit down & lean forward into the hole. Squat shoes may also help.
 
nazzysmith said:
Zoot....

Goblet squats with a wide stance...
Click to expand...

:) I'm hearing you Nazzy. It's reset time...

Gents, all of you in the last few posts, thanks very much for the detailed suggestions. It's given me a heap to work with and permission, if you like, to experiment with something beyond the "arse out, sit back" paradigm.

It'll take me a while to build up the flexibility and strength to be squatting anything half-decent again, but I'll make better use of the camera this time around, and try not to waste another year.
 
Zoot said:
:) I'm hearing you Nazzy. It's reset time...

Gents, all of you in the last few posts, thanks very much for the detailed suggestions. It's given me a heap to work with and permission, if you like, to experiment with something beyond the "arse out, sit back" paradigm.

It'll take me a while to build up the flexibility and strength to be squatting anything half-decent again, but I'll make better use of the camera this time around, and try not to waste another year.
Click to expand...

Sitting back is an equipped squat hangover.
 
El Freako said:
Sitting back is an equipped squat hangover.
Click to expand...

F***

do while (wisdom < threshold)
{
train in small country town
use internet for guidance
read/watch too much info
settle on majority opinion
f*** up
wisdom = wisdom + 0.001​
}
 
El Freako said:
Spread the feet and knees more to create a hole to sit into. Sitting back is obviously not working for you, you need to squat down not back.
Click to expand...

Zoot, this is basically what I learned to do. In fact, the only cue I mentally remind myself of before each set is "knees out", although it's second nature now.

Squatting down and not back means I get to depth OK.

Didn't even believe it until my coach showed me LOL

You don't really need a very wide stance to do that, just slightly wider than shoulder width probably. your adductors should not be overly taxed by it. If so, you need to work on your adductors as part of a mobility drill before you squat.
 
As a short torso long femur lifter I do find it hard to break depth with a low bar position. Or rather, be very strong in this deep position as I can't sit very far back.

I make up for it by squatting a lot. My squat used to be shit, now it just sucks. Hopefully it will be OK by the end of the year like my deadlift.
 
I was also trolled by the internets into sitting back into a squat
Sticky said I had a near perfect... equipped squat LOL
and that my raw squat needed a fair bit of work
 
wingman said:
Its ok Zoot i understood your psuedocode humour
Click to expand...

some things are just more concise in code :) Was pretty sure that you and 0ni would understand. Think there are a few more software types on here as well, but I understand if they don't want to come out just yet
 
Hamburgler, CCM, 0ni - that's a relief to have this confirmed, the lightbulb is slowly going on. I think my squat is going to spend some time on the far side of shit for a while, but I aspire to suck one day.
 
I totally suck at squatting and probably always will...but it doesn't stop me doing them in a myriad of variations every week.

you just have to find the stance and what works best for you.
 
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