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Squat Patterns

Straight in. No Squat pattern has be identical to be a squat and there is no such thing as a good squat.


With different torso and femur lengths, the position of the barbell (which for balance and optimal barbell path positions would be directly over your midfoot) means you have to compensate through adjustments in knee, hip and ribcage positions to execute.


From the image you can see that a longer femur has meant that the chest will have to fall further forward to keep that barbell path line over the foot that is shown. This will also be paired alongside how your ankle mobility is to drive your knee over your toe which is essentially your ability to flex at the knee.


Now. You can't change your physical structure, unless you take off some limbs which is against my own personal advice.


A couple of options you do have is:

  • Using a heel elevation (wedge or shoes) so you can push your knees further over your toe.

  • Open up at the hips to allow the ball and socket joint of the hip to use its full potential.

  • Look at the loading pattern you use instead of Back Squat to Front Squat or a variation with a trap bar (bottom loaded) or safety bar squat which can help you keep your chest up.

We will dissect each of these variations on videos and blogs in the future.

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