can't wide stance deep squat [Forum Archive]

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can't wide stance deep squat

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Posted by: Terok`Nor

when I try to put my feet parallel in a wide stance, I can only squat upto the quads being parallel, and any lower than that my hip flexors start hurting

how can I improve this to deep squat?
I've been told box squats help but I don't understand how?

Posted by: Mudge

Wide stance (eventually sumo squats) are very heavy on the hip flexors. I would know for sure that I am weaker doing this type of movement because I dont do them, same for a wide stance deadlift.

Posted by: CaptainDeadlift

When doing a box squat you sit down on a box. The height of the box should be such that you are in a sitting position with your hips lower than your knees. Try them with an empty bar first to get the feel for it.

Posted by: CaptainDeadlift

Check out this link for more info on box squats.

http://www.xsorbit4.com/users/traino...num=1066151683

Posted by: Rob_NC

Try pointing your toes outward just a bit. The guy that owns the gym I go to is a powerlifter. Powerlifters almost always go wide stance. He suggested pointing toes out to me when I had similar problems. Powerlifters also do a lot of box squats, but I'm not sure why.

Posted by: BabsieGirl

Quote:

Originally posted by Terok`Nor
when I try to put my feet parallel in a wide stance, I can only squat upto the quads being parallel, and any lower than that my hip flexors start hurting

how can I improve this to deep squat?
I've been told box squats help but I don't understand how?

This was my problem too.

I can go Parallel now. you just have to give it time and be sure to stretch before you start your squats.

When my feet are closer together and not pointed out, I can go arse to the floor no problem. Only thing with this is, you have to make a concious effort to squeeze your quads and glutes on the way up and down. Focus.

Posted by: Mudge

Quote:

Originally posted by Rob_NC
Powerlifters almost always go wide stance.

Shorter distance to travel, but definitely harder for me because I dont train that way.

Posted by: BabsieGirl

That's how I do my squats Mudge, which is why I had hip problems.

Posted by: Mudge

Ouch, that sux. I never liked the look of it myself, and I'm not a PL so I live with my feet about a foot apart or so, sometimes more but not by a whole lot.

Posted by: Deeznuts

Wide stance sucks if you're not used to it. You're muscles will however eventually adapt. Just keep practicing. When I first started powerlifting I began using wide stance, after my muscles stopped hurting I found it a lot easier when pushing up heavier weight. But, for workout I seem to get a much better burn from just regular stance.

Posted by: Terok`Nor

Yep, if I put my feet parallel it does hurt even more
I'm not a PL but I do intend to lift the most weight I can for squats, so I go as wide as I can before I can't go deep squat anymore. i guess i'll just keep at it

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