The Tall Guy "Big 3" Lifts: Build Strength That Actually Fits Your Frame

Not All Strength Standards Fit Tall Lifters

If you're tall, the traditional squat-bench-deadlift “Big 3” doesn’t always play nice with your body.

Sure, they’re classic lifts—but chasing numbers in movements that don’t match your levers is a fast track to plateaus, joint pain, and stalled progress.

Instead of forcing your frame into someone else's lifts, build your strength around movements that respect your structure. That’s where the Tall Guy Big 3 comes in.

Why the Big 3 Needs to Be Different for Tall Lifters

Longer legs. Longer arms. Longer torsos.

That means:

• More range of motion to control

• More distance for the bar to travel

• More demand on joints and bracing

Standard compound lifts often punish tall frames by pulling you out of position or overloading weak links. The Tall Guy Big 3 keeps the compound strength-building benefits—but removes the mechanical disadvantages.

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• Lift smarter

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The Tall Guy Big 3: Your New Strength Foundation

1. Trap Bar Deadlift

The trap bar (also called hex bar) is a tall lifter’s best friend.

Unlike a straight bar deadlift that forces you to bend deep and reach forward, the trap bar:

• Keeps the load centered with your center of mass

• Allows for a more upright torso

• Reduces shear forces on the spine

• Fits longer legs and torsos without sacrificing tension

How to Do It Right (Step-by-Step):

1. Stand inside the bar, feet about hip-width apart

2. Grip the neutral handles firmly

3. Set your hips high but not too high (don’t squat it)

4. Brace your core like you’re about to take a punch

5. Pull the slack out of the bar by engaging lats (think: squeeze oranges in your armpits)

6. Drive through your feet and extend hips and knees at the same time

7. Stand tall—don’t lean back at the top

2. Incline Dumbbell Press

Flat bench presses are tough on tall lifters—especially with long arms and tight shoulders. The incline dumbbell press changes the game.

Benefits:

• More natural pressing arc

• Greater range of motion than a barbell

• Freer shoulder mechanics

• Targets upper chest, triceps, and shoulders in a safer setup

How to Do It Right (Step-by-Step):

1. Set the bench to a 30–45° incline

2. Sit tall with dumbbells resting on thighs, then kick them up to shoulders

3. Use a neutral grip (palms facing each other) or slight outward angle

4. Tuck elbows slightly—not flared

5. Press straight up and in (not backward), fully extending arms

6. Lower under control until elbows are ~90° or dumbbells are near chest height

🧠 Tip: Think “press and squeeze” at the top, not just lockout.

3. Bulgarian Split Squat

This lift fixes what tall guys often lack: balance, single-leg control, and glute engagement.

With long femurs, barbell back squats can turn into hip-shifting nightmares. The Bulgarian split squat lets you train legs one at a time, build strength evenly, and add load safely.

How to Do It Right (Step-by-Step):

1. Set a bench behind you at about knee height

2. Place the top of your rear foot on the bench

3. Step your front foot forward—start with a long stride

4. Keep torso upright and core tight

5. Lower until your back knee drops straight down (not backward)

6. Drive through the front heel to stand back up

7. Don’t bounce—stay controlled and stable

Why These 3 Lifts Work So Well for Tall Lifters

• They match long-lever biomechanics

• They keep your joints safe and your spine neutral

• They train big ranges of motion without forcing bad positions

• They create real-world strength that transfers to sport, life, and other lifts

How to Program the Tall Guy Big 3

Sample structure:

• Day 1: Trap Bar Deadlift (main lift)

• Day 2: Incline DB Press (main upper body push)

• Day 3: Bulgarian Split Squat (primary lower body accessory)

Pair with:

• Chin-ups, rows, planks, carries, and hip hinge work

• Mobility and posture work to keep your frame functioning

Train these year-round and your strength will compound over time—safely, structurally, and powerfully.

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Inside TallFitClub, I coach tall men who are tired of cookie-cutter programs.

You’ll get:

• Monthly training plans built for tall levers

• Exercise swaps, mobility help, posture coaching

• Real results without lifting like someone half your size

👉 Check out the full program here

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