ATG squats not possible for me
Whenever I try to talk about how my long upper femurs give me problems with the back squat, someone (or two or three) invariably posts that THEY, too, have long femurs and will say something like "(a la "I'm 6-3!") but can go ATG without a problem." I am here to tell you that I can hardly go parallel on squats without falling over backwards. It has nothing to do with flexibility but everything do with genetics. Below is a video that shows someone with long upper femurs trying to squat to parallel.
http://www.youtube.com/watch?v=mBgKORiU9L0
When it comes to the back squat, the "long femur" refers to the length of the thigh RELATIVE to the torso. This comes in three forms:
1) Normal femur relative to length of entire leg, but the short torso is shorter than the femur
2) Long femur relative to length of entire leg, but medium torso is not as long as the femur
3) Long femur relative to length of entire leg, plus short torso
In my case I am the number 3, which means I am really fucked. In any of these cases, the person has a biomechanical disadvantage. Strangely enough, most bodybuilders seem to believe that everybody is built the same.
If your femurs are longer than your torso, you have a legitimate concern with the back squat, especially ATG ("ass to grass"). Don't fight it if your back keeps rounding. See what some adjustments can do for you:
1)Widen the stance
2)Slightly point feet outward
3)Wear a one-inch heel insert
4)Have the bar higher up on the back (high bar back squat)
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I fuked my back doing squats on a smithmachine. As im 6'1 the range of motion did me, basically all you can do is go up and down. No real range of motion at all.
I squat now again.
There is plenty of exercises that will build legs, as said below.
Also I dont believe in ATG squats, it makes the small of the back round, just above the arse, have a look next time someone doing em.....No homo.
If you can't squat don't squat, i know plenty of people who get huge without squating, me personally have a fucked up back so what do i do... i don't squat, i leg press or hack squat and it does the job just fine. But some people are build different, you should do movements to suit your build. This is why I don't like machines, they assume everyone moves in the same plane of motion and are build the same (more or less, I know you can adjust the machines but this doesn't solve the problem for everyone).
Then again, what are your training goals?
waltralso smith machine squats can be good for quads, i've been doing them more and more lately with placing my feet way in front of me and leaning my back into the bar
I agree with Waltr on this. The guy in video is struggling with the weight not to mention his set up was lacking. But I do see how the length of ones femur vs. length of torso could be a problem. A wider stance, much wider will most definitely help an individual with this problem. Back tight big breath and pushing the knees out through the decent and out ascent. There is a lot too it and It will take some getting used to but it can be done you will just have to find your sweet spot. Start with light weights and practice. I hope I helped.
While I agree with walter as well, you can see how his femurs cause his ass to be waaaaay far back. For people like us it causes you to fall over if you try to go below parallel. You have to lean so far forward that it causes tremendous amount of strain on the lower back. The only way to even get close without falling over backwards is to have a super wide and outward stance. It is the most annoying thing about lifting weights. Especially when people try to come up to you and "teach" you how to squat. I am convenced that people who dont have this problem will never fully understand how bad it sucks ass.
I definitely see the mechanical disadvantage brother. And having some jack wagon trying to show you how to squat would piss me off too. Do you still have the same problem (forward lean) going "super wide"?
waltrthe guy in the video appears to be struggling to maintain the weight on his back period, he should probably work on strengthening his core as it definitely has a role in maintaining posture....