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Comment by geophile | Hacker News Reader

I am a tall, skinny 60-year old, who recently started crossfit, which emphasizes squats, deadlifts, and other barbell exercises. (Previously I did HIIT for several years.)

Crossfit just isn't working for me. At all. I can't squat deep enough, and my shoulders aren't flexible enough to keep the weights as far back as they should be. So I'm stuck doing remedial stuff to get to the point that I can actually lift anything. I've been trying this for four months now, and I'm really stuck on square one. Any thoughts on this?

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The squat is a complex movent and takes years to master. Anyone telling you different is selling you a load of bull. I have been weightlifting for years with an emphasis on the big four (big 3 + overhead press) and functional, strong man style movements.

I am at the high end of intermediate/low end of advanced range with regards to how much I lift @ 180lbs. I'm still making imrpovements to my texhjique all of the time.

One issue with _some_ CrossFit outfits is that they throw you into these movements from day 1 with non trivial weight. Your CANS gets no time to develop the coordination needed and you can get discouraged or, worst case, hurt yourself.

Everyone can squat. Being a tall guy you will do it differently than e.g. a 5'5" powerlifter. You just need time and practice.

The trainers at my gym are exceptionally watchful and careful. Due to the two problems I mentioned, I'm using extremely light weights. So while I may be slowly getting more flexible, I'm not getting any kind of a workout.

That's good though; you should be using extremely light weights until you get the movement down. Most people want to rush in, but fitness is a lifelong thing, not something you achieve in three months.

If you look at any decent, beginner's weightlifting program with an emphasis on the big movements (i.e. not bodybuilding programs) they'll all start the same way; perform the movements often, start with little to know additional weight on the bar, and add weight progressively (linear progression.)

Have a mobility routine. Flexibility and strength go hand in hand. Either without the other is often what leads to injuries. Having been someone who lifted without working on flexibility and suffered a lot of injuries I can attest to that. For me yoga and the book "Becoming a supple leopard" by Kelly Starret helped a lot.

Pilates helped me a lot when I restarted lifting a few years ago, especially with improving body awareness and using the right muscles for movement. Try to find an instructor who regularly gives students feedback about if they are doing the movements correctly.

While I do not have personal experience with it, something like tai chi might also help.

It's a slow process, especially because of your age and height (6'4.5" here and I've always had trouble too). Start working on mobility a lot, check out the book "Becoming a supple leopard" - it's a great source of knowledge.

Growth hormones?

Yoga?

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