Originally posted by Dr. Pain
Damn....I wish I knew more about this....last time I checked...the waist was 3" too big in my suit pants, and I couldn't fit my freaking legs in........
So I quess I know "Squat"
Ok....while I have spoken out about how to work ones legs......here's a "position" I have as yet to state.....
We often hear people complain/comment that they can not squat because it hurts their back, or their knees........I often find this a function of biomechanics, bar palcement, leg and toe orietation, and body alignment during an exercise...
One of the most important issues for the knee is "Q" angle.......it is imperative that the knees track in line with the toes....so if you vary your stance (whch I don't recommend to a gr8 degree, more in a second)......toe angle becomes even more critical. ON HACKS, POWER MACHNE SQUATS (all kinds, esp Smith and BB), L/P and SQUATS, the KNEES MUST TRACK in line w/the TOES! JMHO
(This often occurs w/a 10% to 25% flare to the outside)
When squatting...to frequently I see beginner and intermediate lifters attempt "Heals Up", "Close Stance" and other stance variations....simply put...it fucks up their "grove", the power from the hole , the heel drive...and often results in a hip roll or compromised spinal alignment....not to mention undue stress on the body, diverting energy and power form the intended movement. As shoulder width or wider (Taller the wider) stance should be employed until squatting is second nature!
Now, the more accomplish one becomes, the stronger your connective tissue (tendons and ligaments) from repetitive stress.....then at submaximal loads....you can vary the toe alignment (minimally), always carefully
.......Stance width, can and should be varied on the Smith, and machines, Hack, Power squat, etc....alway being concerned with hip flexor, glute, and spinal involement, and the above mentioned toe/knee alignment....
Onto the question......As GP stated, with in the above parameters......closer stance on machines will activate more lateral fiber, the outer sweep.....I would never recommend closer than shoulder width on a BB squat unless you either short enough (to maintain intregrity during the positive movement), or very accomplished....and we have already visited L/E's which are the general exception to the toe/knee rule.
I find 1 and 1/4 squats provide a more total leg "hit", as do 4 second pause squats (uncoils the kinectic energy in the muscle, and allows greater recruitment of fiber, there is a post on this)...BUT, the ultimate exercise for frontal quad delvelop in MHO is the front squat......
So consider front squats, 1 and 1/4 squats, 4 second pause squats; Heavy L/E's (toes neutral or slightly in on L/E's only) with quadruple dropsets once exhausted form heavier loads
DP
LOL, I should probably already know this answer, huh?