Body Proportions and Lifting Technique

An often overlooked factor in an athlete’s lifting technique is their body proportions — specifically how the length of particular body parts compares to others. Although we strive to achieve the same primary points of performance for each movement, understanding these proportions can help athletes refine their movement patterns and achieve new personal records by optimizing their positioning in lifts like squats and deadlifts. 

Squat Technique and Body Proportions

As an athlete descends into a squat, the hips move back, and the knees travel forward until the desired depth is reached. While ankle and hip mobility are essential for good squat performance, the relative length of an athlete’s femur (thigh bone) compared to their torso length also plays a significant role.

Athletes with longer legs tend to have their hip joints positioned further behind the middle of the foot during the squat compared to athletes with shorter thighs. As a result, they need to lean their torso farther forward to maintain balance. These athletes often struggle more with squat depth, especially in more challenging variations like the overhead squat, which favors an upright torso position.

In contrast, athletes with shorter legs can maintain a more upright torso throughout the squat. They typically require less hip and ankle mobility to reach full depth, making squatting easier than it is for their longer-legged counterparts.

 

 

 

 

For athletes with longer femurs, here are three strategies to improve squat depth:

#1 – Adjust stance width

A wider stance with toes turned slightly outward can help improve depth. Be mindful that we still want a stance that allows the knees to track in line with the feet. 

#2 – Improve ankle mobility

Pushing the knees more forward brings the hips closer to the feet, reducing the need for excessive forward torso lean. 

#3 – Wear shoes with an elevated heel

Olympic weightlifting shoes or other shoes with an elevated heel can enhance squat positioning. However, while this can be effective, resist the urge to utilize this tool excessively. As long as the points of performance can be maintained, squatting without an elevated heel can also help build range of motion. 

Deadlift Form and Body Proportions

While athletes with short legs (and relatively long torsos) may find squatting easier, the reverse tends to be true for the deadlift.

As athletes with long torsos hinge forward during a deadlift, the horizontal distance between their hip joints and shoulders increases. This means their spinal erector muscles must work harder to maintain a neutral spine position.

Conversely, athletes with short torsos (and relatively long legs) have a reduced distance between their hips and shoulders, requiring less back strength to maintain a neutral position. If these athletes also have long arms, they can set up with a higher hip position, reducing the range of motion required for the lift. Generally, athletes with long arms and legs tend to excel in the deadlift.

For athletes with longer torsos, the best strategy to improve their deadlift technique is to lower the hips during setup while still maintaining their shoulders over the bar. This reduces the horizontal distance between the hips and shoulders, allowing for better leverage to lift heavier weights. Additionally, strengthening the lower back through accessory work can provide valuable support.

Determining Body Proportions

Understanding how your athletes’ body proportions impact lifting technique is key to optimizing performance. To determine their proportions, simply compare their general build to others. For a more detailed approach, Lon Kilgore’s CrossFit Journal article, “The Measure of Man,” provides an excellent resource for assessing body proportions.

You can see the video of athletes of different proportions performing the movements here.

about the author

Zach Long is a Doctor of Physical Therapy in Charlotte, North Carolina, with nearly two decades of experience working in fitness. Long’s professional passion is keeping CrossFit athletes in the gym and performing at their best. He is a partner in Performance Plus Programming and Onward Physical Therapy.