can't wide stance deep squat

Terok`Nor · 12-04-2003, 03:02 AM

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?

**Mudge** · 12-04-2003, 08:22 AM

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.

Triple Threat · 12-04-2003, 08:33 AM

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.

Triple Threat · 12-05-2003, 08:47 AM

Check out this link for more info on box squats.

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

Rob_NC · 12-05-2003, 09:03 AM

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.

BabsieGirl · 12-05-2003, 09:06 AM

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.

**Mudge** · 12-05-2003, 10:29 AM

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.

BabsieGirl · 12-05-2003, 10:45 AM

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

**Mudge** · 12-05-2003, 10:59 AM

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.

Deeznuts · 12-05-2003, 01:43 PM

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.

Terok`Nor · 12-10-2003, 05:15 PM

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

12-04-2003, 03:02 AM	#1
Terok`Nor Registered User Join Date: Aug 2003 Location: Australia Posts: 97	can't wide stance deep squat BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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?

12-04-2003, 08:22 AM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,956 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

12-05-2003, 09:03 AM	#5
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	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.
	Artificial Intelligence is no match for Natural Stupidity.

12-05-2003, 10:45 AM	#8
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	That's how I do my squats Mudge, which is why I had hip problems.
	Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

12-05-2003, 01:43 PM	#10
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	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.
	Desire.Dedication.Deeznuts

12-04-2003, 08:33 AM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,319 Photos: 4	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.

12-05-2003, 08:47 AM	#4
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,319 Photos: 4	Check out this link for more info on box squats. http://www.xsorbit4.com/users/traino...num=1066151683

12-05-2003, 10:59 AM	#9
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,956 Photos: 1	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.

12-10-2003, 05:15 PM	#11
Terok`Nor Registered User Join Date: Aug 2003 Location: Australia Posts: 97	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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