I have been going to the gym for about 1 year now and ever since I started I've never been able to squat. I found out that its 2 reasons for this.
1. I have really long femurs and cant balance my squat.
2. I cant seem to get my shins anything more than parallel with my ankles. I cant push my shins any further than that.
Anyone knows what I can do to fix all of this?
>I have really long femurs
>there's people on /fit/ who take this meme seriously
Okay, long femurs are not an excuse you are simply inflexible as shit, and probably have weak glutes.
You can fix this by stretching your hips and your ankles, do glute bridges/bird dogs etc before squatting and roll the shit out of your glutes, quads, IT band and abductors
I haven't either, I stopped around the time he kept entering competition. He would alternate between making excuses for his performance to acting like an asian kid who failed a test. Got awkward so I stopped watching. I'm sure he's over it by now... maybe good to check again, might do it now..
If you have long femurs, you must widen your stance and flare your knees out to allow your torso to remain upright throughout the movement.
You should stretch your adductors and work on activating your abductors, or glutes, in order to do this.
long femurs have never stopped anyone from squatting properly, I have long femurs. all you have to do is keep your heels at least shoulder width, point your toes out to open up your hips, and descend according to your style of squat.
Focus on one or two cues at a time, like "knees out" and "Draw the rib cage down" to keep your abs rigid.
Ankle mobility may be an issue if you are attempting to squat high bar, there are plenty of sources for that on youtube, but often times you may just need to do a few more warm-up sets with the bar to allow your tissues to move around the joint more efficiently.
Try not to over-diagnose yourself because often times it really is as simple as adjusting your set up
This thread is now QTDDTOT: Squats Edition.
How do you breathe during squats? I hold my breath all the way down and all the way up. But I'm new, so I move pretty slow, particularly down, because I'm still concentrating heavily on form, not pitching too far forward, etc. This often leads me to start feeling lightheaded after just a few reps. What do?
Breath out a little on the way up. Just force a little air out in a hiss against a mostly closed glottis.
Or learn how to abdominal brace properly. It ain't quite the same as the valsalva.
What you actually need to do is get your knees out wider. Ankle mobility is only good for 20 degrees of dorsiflextion before you run into bony bits. Long-femured folk need more than that.