Long Femur Lifters Learn From Nino's Squat!

01:10 - Foot Position

03:20 - Upper Back Position

04:10 - How Heavy Should You Squat?

[DredFulProductions]

Long femur gang checking in. Cheers lads.

[diemme]

Advice for all longer femured - shorter torsoed weightlifters (like myself): in the high bar back squat or - _even more so_ - in the *front* squat: ( *A* ) yes, widen the stance and open up the feet, as it reduces the femurs' sagittal projection length (the femurs seem to become "shorter" from back to front) and sets the feet for more pronation, and ( *B* ) while pushing through the "hole" you _should cave in a bit_ with your knees. This allows for a slightly more accentuated _internal rotation_ of the femurs, *nutation* at the sacrum (S&I joint) that allows you a more inclined lower back, so you don't have to collapse at the thoraco-lumbar joint (you don't "sack in" at your mid back). Long story short: with longer femurs, you'll have to bend more somewhere; well: it's better to do it at the lower back through a more forward tilted sacrum ( _nutation_ ) than at a higher position, where the spine and the muscles are weaker (T-spine). Learned from experience, at 56 yo.

[RandomGuyyy]

The point about using a lower weight for working sets to ensure better form makes so much sense. Long femurs here and form suddenly goes off a cliff with anything over 90 percent of an honest to goodness 1rm.

[sdsd]

After watching a lot of your videos on squating for taller athletes, I ran a block of front squats focusing on keeping the knees forward and having the tension stay on the quads. I'm back to back squats, and the difference is night and day compared to how I felt before the front squat block. I finally don't feel my back and hips getting abused after each squat season and have added visible size to my legs!

Just wanted to say thanks for the all the great content! Cheers lads!

[RadixTheTroll]

Great video, though honestly Nino doesn’t seem like a particularly long-levered lifter to me (maybe compared to other professional weightlifters, but not compared to the average person). Would love to see a video like this with Lesman Paredes, or Yenny Alvarez, or other Colombian or South American lifters

[yoshigg]

You're speaking right to me. Implemented exactly this to compensate for my build. Even over trained into some hip/adductor pain like you mentioned before backing off volume and intensity. Very solid advice from my experience. Appreciate you.

[likemy]

great video, you put a lot of effort into finding footage to illustrate everything you talk about and it shows. Thanks for making this

[mahri]

Thank you so much. I’ve watched so many other videos with no help. This video helped immensely and I can finally high bar squat comfortably without any buttwink. Pointing my toes out like you said really made a huge difference and it blew my mind how much less tight my hips felt and more rom I had. Genuinely thank you.

[ben_]

your video on hand and arm positioning for squat really helped me. more tips for upper back positioning would be cool👍

[Shvabicu]

It took me years and multiple attempts from the ground up to find a squat form that suits me. I used to avoid squats due to that for a long time. Now it's one of my favourite lifts. Stance is wide, but not super wide, lots of external rotation at hips and foot angle (about 45°) and mid bar position on the back. Narrow grip to have the back packed tight and breaking at the knees for an upright back angle on the descent. I have also moved to shoes with medium heel elevation (Adidas Powerlift). Now it just feels right and my back is not getting beaten up anymore.

[stelliumeleven]

This solidifies my experience of being built like a spider.

The part about loading makes a lot of sense as well. thanks for explanations!

[blingeranvideos]

David Woolson’s squat. He is the longest femured lifter (proportionally) that I have ever seen. He also had the most hip dominant squat that reaches depth that I’ve ever seen.

[jfudman]

He’s right about the hip abductors in wider stances. I injured hip abductors because squatting wider with long femurs put too much weight on my heels and cause hip abductors to overcompensate.

Afterwards I started squatting barefoot in order to get more weight distribution in my feet and no longer have hip pain

[pricerowland]

Interesting, I have always been a strong squatter despite my long femur lengths, and I realized I unknowingly made many of these same adjustments in my technique early on.

[ates]

I’m 6’4 and I used to squat super narrow (feet between the shoulders) and high bar. Noticed some lower back stiffness after top sets. After meeting a professional Olympic lifter and squatting with him at a random gym. Despite me thinking my form was perfect narrow he told me it was shit because I’m just not anatomically built for that kind of squat. I now squat wide (feet just outside the hands) and I notice much less lower back stiffness and way less pinch in the hips when trying to hit depth.


Just food for thought. This should help me break some plateus so I’m excited to squat with a wider stance

[benzina]

The mobility from the hips down is excellent.

[sheldoncooper]

Iam in NO WAY an Expert but this Guy has one of the Best Sqats i ve ever seen. For a Guy that is actually not optimaly Build to be a Winner in this Sport.

[ktdral]

I hate to say that Nino looks proportionate (legs slightly longer than torso) My legs are so long that even with a very good dorsiflexion I still have quite a lot of torso inclination during a squat, it really sucks

[budgetlifter]

Nino is the reason i got the yellow rom 4s (also all the other colors were sold out when i bought them). Make of that information what you will.

[scott-hrhd]

The wider the knees are the more the adductors are involved. This turns into long repair times from a groin pull. What works is front squats, trying to keep the feet as straight forward as mechanically possible and incline shoes. Edit: foot angle position is determined by faber test.