If you're tall and you lift, you know the struggle. Everything is harder and nobody believes you when you say it.
The Struggle Is Real
Let me paint you a picture. You walk into the gym at 6'4". You look at the squat rack and think "today's the day I finally hit depth without my knees filing a complaint."
Spoiler: your knees still complain.
Bench Press — Our Nemesis
Tall guys have longer arms. Longer arms mean longer range of motion. Longer range of motion means bench press is basically a full-body exercise for us while the 5'9" guy next to us is doing half reps with 50 more pounds.
My workaround: Close grip bench and floor press. Reduced range of motion that actually lets me build strength without shoulder destruction.
Deadlifts — Our Superpower
Here's where being tall pays off. Long arms are an advantage in deadlifts. Less distance to travel to reach the bar. My conventional deadlift has always been my strongest lift, and I think a lot of it is just biomechanics.
Tip for tall lifters: Try sumo stance if conventional doesn't feel right. Some tall guys find it works better for their proportions.
Squats — The Eternal Battle
Long femurs + squats = a physics problem that would make Newton cry. The forward lean is real. The depth is a constant negotiation.
What's worked for me:
- Elevated heels (squat shoes or plates under heels)
- Front squats instead of back squats when my lower back is cranky
- Goblet squats for depth work
- Accepting that my squat will never look like a short guy's squat, and that's fine
The Advantages Nobody Talks About
- Overhead press looks impressive — long arms at full extension is a big visual
- You can eat more — bigger frame = higher maintenance calories
- Farmer's walks — long stride, fewer steps, more efficient
- Intimidation factor — just standing near the weights at 6'4" sends a message
Embrace the Build
Took me years to stop comparing myself to shorter, more compact lifters. Our bodies are built differently. The sooner you accept that and train accordingly, the better your results will be.
6'4" and working on it every day. Come follow the tall man gains. 🐻
