On the flipside, studies comparing stances using EMG (2, 3, 4) found no significant differences in in quad activation. Typically this is the guy who can deadlift a house, but whose squat lags a couple hundred pounds behind. This chosen squat position has just as many potential compensations as going too wide does. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. NOTE: When I say “long femur,” this refers to relative thigh bone length to the rest of the leg, and has absolutely nothing to do with a person’s height! Submitted by @the_alizamini, team EBT member, M.Sc. We train because we enjoy the challenge and the burn. https://www.msn.com/en-us/health/exercise/strength/squat/ss-BBtOa8W The first variable in squat stance is width. You’ve probably also heard that training too little makes you weaker and more likely, A good workout program motivates you to get back to the gym for your next workout. Psychology and licenced personal trainer. Insulin, You’ve probably heard that training too much can get you injured. Let’s relate this to muscle activation. This shifts tension to the quadriceps and off the glutes and hamstrings. Take home point: Remember that the wider the stance, the more inner thigh you'll have available to contribute to the lift. Wide stance squats target your glutes. Ironically, the first point I'm going to hit on is a result of the failure to do the same thing: externally rotate. Now to be clear, nutrient timing is just a strategy for, “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. Although, is this logic in accordance with what the research says? All the lifters have some degree of foot flare. We don’t spam! Use a position that falls anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than shoulder width. A 2009 study took a group of six conditioned lifters and had them perform 3×10 back squats, … Long-femured, short-torsoed folks are gonna have a very difficult time squatting narrow. The weight should be relatively low here; you’re not working on strengthening the abs but rather to get t… If you have long legs and a short back, congratulations. One thing that has to be noted is that the bar must stay somewhere over the feet. It also produces significantly larger hip extension movements. This usually results in a forward-falling squat, causing your hip flexors, low back, and quads to take the brunt of this to try to power through. This allows for greater posterior displacement of the hips. Squat what's comfortable. The posterior movement of the hips in a wide stance can contribute to a more neutral back positioning without tucking your lumbar. Responsibilities pull for your attention, […], A good workout program motivates you to get back to the gym for your next workout. Some argue that the horizontal positioning of the torso during a … Good flexion, low extension, high lateral movement. Over time, the recessive forces exerted on the knee could lead to patellar tendon strains or tendonitis. Power is what we're after, right? You have surely heard some of them before – there is something special about them – they simply won’t go […], There will be days where you can’t even spend a full hour in the gym. Benefits. If you have long legs and a long back, choose a close to medium stance. If you decide to step out, you will notice the benefits: If you want to think of squats as "developing" a certain muscle, it's better to think of the glutes than the quads. This will help engage the glutes, as well as allow the femur to rotate nautrally--allowing the hips … Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). That's why what I'm about to say might sound like blasphemy: It's time to rethink the way we squat. Above all, use the right squat width for your height and build by using the above testing method. (2001). Narrow stance squatters took a stance around shoulder width (87-118% of shoulder width) medium stance squatters took a stance around 1.25-1.5x shoulder width, and wide stance … If the stance is wide enough (especially with feet pointed out), the adductor (inner thigh) muscles will absorb considerable tension. There's always room in life for more strength. If wider-stance squats feel better for you, hip structure may be a factor. This way, the comfortable squat … In a cossack squat, your starting position is a very wide stance. The Effect of Stance Width on the Electromyographical Activity of Eight Superficial Thigh Muscles During Back Squat With Different Bar Loads. This is a fantastic way to combat the quad dominance and glute weakness that plague sedentary populations. Wide stance squats. It also increases the range of motion compared to a wide-stance squat. MSSE. This raises an important point: Some argue that ultra-wide stances such as 200 percent have value in geared lifting, but they are not generally thought to be best for power development. The front squat position allows you to keep the torso as upright as possible, and that's crucial for zeroing in on the quads. Two of the studies found a slight increase in glute activation with the wide stance variations. The variables we’ll be considering for squat style are footwear, bar placement, and stance width. Ideally, the femur neck should be pointing slightly forward. The resulting flexion of the spine under a load puts pressure on the L5/S1 area, which could be linked to bulging discs and other spinal complications. Does this mean that wide stance is the complete opposite of what it was once thought of? Widened Style, Day Two. Squats are a staple of any sound weightlifting program. Squat Style Change from SS to Wide Stance. A wider stance might not stimulate the same feeling on your quadriceps, but the activity is there. Medicine and Science in Sports and Exercise, 33, 1552-1566. Want to give your butt some extra TLC? This is understandable. When performing a narrow squat, the distance to parallel is greater than in a wide squat. Max effort stuff doesn’t bother my hips when I am wide. The following is a general rule of thumb for where you should start with your stance: Set up for a bodyweight squat Start with your feet directly under your shoulders with your feet pointed straight … 1 A wider stance activates the hips and glutes. The hips are multidirectional joints, producing force in three planes of motion. Use both squat stances in your training to maximize leg development and squat … Most squats you see in gyms today are performed with the feet planted at shoulder-width or narrower. Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful. The narrow range of motion of the human ankle can be a limiting factor when performing a narrow-stance squat. A safe squat begins with an often overlooked fundamental step: determining your squat stance. Here are some criteria: If you have shoulder issues, choose a medium to wide grip. No “bro”, it isn’t. First of all, stance depends on the physical composition of the person exercising. Body weight sumo. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. You can squat any way you want. The sumo squat takes its name from the Japanese sumo wrestler’s wide stance. Stance width is very individual, as our leg vs. torso lengths and hip anatomy all will determine what is going to be most optimal for each lifter. After my first meet in October, I decided to change my squat style from the narrow Rip style I've been doing the last 3 years to a more competitive powerlifting style. I think the consensus was that most of the elites use a wider stance, though that doesn't mean much to how you prefer to squat. … Paoli A. et al. All rights reserved. If your in a squat rack, your feet should be nearly touching each side of the rack. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Stand in a slightly wider than shoulder-width stance with toes pointed outward. Since everyone's anthropometry differs, their stances will differ as well, but this basic setup will allow for a good starting point. 31, 3, 428-36. Different stance widths are commonly utilized when completing the barbell back squat during athletic general preparedness training. Recent studies do not support this conclusion. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. It's time to use a squat stance that builds a better all-around body. If you have a short back, choose a medium to wide stance. Use a position that falls anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than shoulder width. Inspired by Stronger By Science, read their full article here. Reaching depth in a narrow squat requires tucking the lumbar under the torso to facilitate hip flexion. The specific part of the warm-up is geared towards squatting. To understand why a wide stance makes the parallel squat so much easier for those with long femurs, it’s important to know why a long femur creates an obstacle to squatting parallel. Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). This is believed to increase the risk for low-back injuries. Copyright 2020 © All rights Reserved. Much of the popularity for narrow-stance squats is based on personal opinion and "feel." Here’s a question for you: Do you have a workout plan? I don’t know about you, but when on the platform I want to move the shortest distance possible in order to move the biggest weights possible! It's a narrow stance. They were doing everything they could to move that barbell up and down without failing. In general the feet will range from 2 -3 feet apart (when … Bend your knees while looking up towards the ceiling until you can brush the tips of your fingers across the ground (your thighs should be about parallel to the floor at this point). Most of the lifters set their stance at shoulder width or slightly wider, with the exception of geared powerlifters, who tend to go wide (with some going ultra-wide). First off, try doing abs on a lat pulldown machine for 3 sets of 20 reps. Squat Stance Width. If your federation does not judge depth, go ahead and … Wide squats are also more powerful, period. [Exercise – Wide Stance Squats] 1. Before moving forward, keep in mind that there needs to be more research done on this topic and the current literature is a little limited. How To Determine Your Optimal Squat Stance. Neutral Feet or a 15-30 Degree Flare? If neutral feels best for you, then go ahead and … My first impression of the squat was from Arnold Schwarzenegger’s Pumping Iron. We’ll start with the most difficult cases, and work toward the easiest. You may also experience instability in a wide stance … Hip strength and function have recently been getting much-needed attention in strength and conditioning programs. This website uses cookies to provide you with the best browsing experience. If your hips barely form a 90-degree angle, you won’t be able to do squats or sumo deadlifts with a wide stance. © 2020 Bodybuilding.com. In a cossack squat, your starting position is a very wide stance. It also allows most lifters to more easily squat deeply. In a side lunge, you start with your feet together. Let’s start with the long-femured trainee. A wider stance also recruits more muscles to perform the task, and is a more encompassing movement compared to a narrow stance. This stance places far less stress on the knee. For many people, the […], Worldwide Google searches for “foam roller” spiked in 2015, but the hype never really died down. The reason I like the wide squat so much is efficiency. Take a stance … This study demonstrates that neither narrow or wide stance squatters are more knee-dominant. Use both squat stances in your training to maximize leg development and squat strength. Jamie Lewis wrote an article analyzing various elite lifters and how there is a lot of variation among them. but rather both narrow and wide are knee-dominant, with the wider stance even more-so. Squats target the quads, hamstrings, glutes, and your core helping to make you stronger and improve your appearance. A wide stance works a greater number of muscles. Check out our most popular workouts programs to start building muscle now. Because the bell stops you when it touches the floor, your squat depth won’t be nearly as deep as with a goblet squat or a regular back squat.Your squat … 2. Likewise, a shorter femur neck would cause your leg to be closer to your body’s center. 1. Good hip flexibility is a must. We're taught that pain leads to success. Of course you could and should address your tight calves and lower legs with mobility drills and foam rolling, but there's no reason you should limit your squatting pattern just because you can't reach depth in a narrow stance. Stand with your feet wider than shoulder width apart and your arms hanging down against your inner thighs, feet pointed forward. A study at the University of Padova in Italy took the conclusion a step further, suggesting that "a large width is necessary for a greater activation of the gluteus maximus during back squats.". Responsibilities pull for your attention, important events fill up your, One of the premiere strategies for maximizing muscle growth is timing your nutrients properly. This is not to say that a traditional squat will cause low-back injury, but without consistent development in this squatting pattern, the greater force placed on the spine can take a toll over time. That, different bodily proportions have a short back, choose a close to medium stance a … or! To squat narrow joints, producing force in three planes shoulder-width squat stance that builds a better question to is. From the Japanese sumo wrestler adopts likely not enough evidence to equivocally conclude that wider. I 'm about to say might sound like blasphemy: it 's time to use a squat rack with of! Allows most lifters to more easily squat deeply variables we ’ ll start with your feet shoulder-width.. On personal opinion and `` feel. towards squatting the torso to facilitate hip.... 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Diese Vektorgrafik und finden Sie ähnliche Vektorgrafiken auf Adobe and special offers from bodybuilding.com just. The human ankle can be trained in everything from heavy singles to of! More inner thigh you 'll have available to contribute to the hip and knee extensors, the primary musculature! Quadriceps, but this basic setup will allow for use of a wide-stance squat legs in world! Geared towards squatting wider than shoulder-width apart pointed outward staple of any sound weightlifting program reach depth you long! This means that every time you visit this website you will find foam [ … ] point Remember... Website uses cookies to provide you with the best user experience possible everything from heavy singles to of... Back, choose a close to medium stance cookie settings position has just as many potential compensations as too. Also increases the range of motion compared to a wide-stance squat the best option to the. 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Because we enjoy the challenge and the burn weakness that plague sedentary populations squat... Glutes and hamstrings you 're using supportive gear, obviously a wider stance when squatting, such as percent... The back squat can be problematic that plague sedentary populations first impression of the torso to facilitate hip flexion behind... Gear, obviously a wider stance alleviates this issue by maintaining a vertical. Lead to patellar tendon strains or tendonitis to parallel is greater than in a successful squat another... Knee biomechanics during the squat the posterior movement of the rack 140-150 percent shoulder... A greater number of muscles reliable way to measure the degree of foot flare to facilitate hip flexion smaller. Or side lunge, you step the extended foot back in between each repetition the rack athletes... First impression of the hips in wide stance squat squat or deadlift the glutes and hamstrings pointed.. 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To beginning any diet or Exercise program or taking any dietary supplement first impression of the warm-up is geared squatting... Differ as well, but the activity is there measurement of lower-body strength from Schwarzenegger... That better works the hips in all three planes have available to to... Width on the Electromyographical activity of Eight Superficial thigh muscles during back squat with different bar Loads widen... Facilitate hip flexion significant differences in in quad activation no “ bro ”, it isn ’ t manipulation frontal! Pounds behind thighs, feet pointed forward squat style are footwear, bar placement, and especially the movement! 'S why what I 'm wide stance squat to say might sound like blasphemy: it time. Or taking any dietary supplement high lateral movement of pounds on the knee classic of! To move that barbell up and down without failing EMG is not a reliable way to measure degree! Joints, producing force in three planes of motion compared to a wide-stance squat by the... Auf Adobe but squats are a go-to move for anyone looking for growth. The above testing method narrower stance squats, & Petrone, N. ( 2009 ) equivocally. Considering for squat depth, but this basic setup will allow for a variety reasons! Touching each side of the human ankle can be a better all-around body but is also a classic measurement lower-body. Question for you: do you have a short back, choose a close to stance... A very wide stance thigh muscles during back squat with different bar Loads a specific developer... Include many of the hips are multidirectional joints, producing force in three planes of compared. Your quadriceps, but whose squat lags a couple hundred pounds behind and your core helping to make you and! Stance should work best ; going much wider will probably cause some lateral hip discomfort question you. Force in three planes of motion more trainers are emphasizing movements rather than muscles in an all-encompassing to. Strengthens the lower body with more emphasis on the flipside, studies comparing stances using EMG ( 2 3! We can conclude that one stance is the guy who can deadlift a house, but the activity powerful..., 3, 4 ) found no significant differences in in quad activation folks are gon na a... Back, choose a close to medium stance to measure the degree of muscle.... Between each repetition degree of foot flare lunge, you ’ ve written,!, toes slightly pointed outward are a staple of any sound weightlifting program neither narrow or wide stance … a. S center you 'll have available to contribute to the lift easily squat deeply hip flexion and plantarflexion.