Squat Like the Man You were Designed to Be

Hello Mr. Selkow,
Thanks for answering my previous question so fast.

I watched both "So You Think You Can Bench" and "So You Think You Can Squat" and I've improved my technique on the bench greatly. Unfortunately, I can't say the same for the squat.

I can't do a single bodyweight squat (no bar, no dumbbells, no kettlebells) without leaning so much forward that I almost hit parallel with the floor. I'm very desperate to find a solution to my problem, as I can't do any of the recommended supplemental exercises shown in "So You Think You Can Squat." I only have access to a squat rack, a regular bar, weights and dumbbells, I can also do roman chair crunches and back raises.

Switching gyms is really not an option, as this is the only gym in my very small town that even has a squat rack. Purchasing a GHR, band and chains is impossible either, as they are too expensive for my income. What supplemental exercises would you recommend for me? I've been following the 5/3/1 program for seven months now, and I've been training for nearly two-and-a-half years. I also have patellar tendonitis and can't do lunges and my knee hurts when squatting, but the pain doesn't bother me a bit.

Another question I've got for you is, "Is it pointless for me to even try and compete on the powerlifting platform because of my height ( 190 cm or 6 feet and 2.8 inches)?" Because of my height the bar, on all the lifts, has to travel a greater distance than a shorter lifter.

Thank you very much in advance.


Box Squat! That's all the equipment you need to fix the lean. Set it to parallel or build it that way. Sit back onto it while breaking at the hip first, then pushing the knees out, sit back. As you do, I'll wager that the lean is quite pronounced. Learn to work the engine first (the butt). Once sitting down, bring your back up to the point you are sitting with the bar over your hips. Then drive the knees out, and stand up like you are the man you are designed to be.

If you don't do this, you don't want to fix the lean in your squat. It doesn't require supplemental exercise, it requires you working on the poor technique.

As for the height issue and competing in powerlifting...send your check into the next available one that is within a days drive of where you live. Find one NOW, and send the check in. Believe me, your training will all of a sudden be turned into another kind of important.