Having Squat Issues

I’m not positive but I think what @jharrow meant by “bending over” was just leaning, or as you say, inclining your body. Not sure though. He can clarify.

A low bar squat, or powerlifting squat, typically is done with hips dropped back, and a forward leaning torso. A high bar squat is typically fairly similar to a front squat - straight down, and upright torso. Everyone’s different though. I could never find a way to low bar squat that felt natural, so mine is more of a hybrid of the two. The pros all have different styles as well. No style is really better than another.

As a tall person, yeah, squats tend to be tough. Harder on the lungs than the legs. Read articles by Lee Boyce on here. He’s a tall lifter, and has managed to become pretty big and strong, as has great tips for other lifters with similar builds. I think front squats tend to be easier for tall guys to do than any type of back squat. My cousin is like 6’2" or 6’3" and just got into lifting. Couldn’t figure out how to back squat very well but he picked up front squatting very quickly and easily. Maybe consider making the switch. If you don’t intend to compete in powerlifting, there is no absolute need for back squats.

And if your goals are more physique related, I believe you could even make the argument that front squats are superior for quad developement, and that there are many, many movements better for your hamstrings & glutes than back squats. So as I said, if not interested in powerlifting, you can still get plently big and strong without back squats.

I’m assuming you would like 185lbs to begin feeling light, haha. How much do you weigh? Gaining weight would almost certainly help you. How often do you squat? If doing it once a week or less, upping the freqeuncy to twice a week would probably help. Squats seem to be helped by high(er) frequency. You could have a strength day, where you do 3-5 sets of 5 reps, and a hypertrophy day where you do 2-5 sets of 8-20 reps. Something around those vague guidelines. Or if you want, follow a 5/3/1 program. Try this:

Do you have any knowledge of 5/3/1? Read this to understand the basics:

That’s a good template for building both size and strength, provided you eat enough and recover well.

If you want to strengthen your back and abs so they don’t get fatigued, squat and deadlift and get strong at those. Weighted back extensions and good mornings are good for the lower back. Weighted situps and loaded carries are good for the abs. There’s tons of other movements but those are the basics that tend to work. Do reverse hypers if you have access to a machine.

I think sitting in a deep squat, or a 3rd world squat, for at least 5 minutes total a day, every day, is huge for hip mobility. Do that.

Stretch your quads, hip flexors, and glutes. Do your hips and hamstrings as well. Have you done Joe DeFranco’s Agile 8? That’s a good warmup. You can do it daily.

I think if you get stronger (duh haha) and stretch potentially tight muscles, that will solve almost any issue you have. You just need to plan it properly. Upload a video and others can see if there’s any glaring issues with your form.

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