Thread: Narrow or Wide stance?

Originally Posted by devildog88

Should I be squating with a wide base or a narrow base? I can feel a difference in the muscles involved when I change my stance. It seems that the Quads are more involved in a norrow stance. THe info I have for my football program says wide.....really wide.

That's because most linemen will be in a wide stance when performing the motion. If you believe in specificity, go wide, if you don't then alternate. i personally would go wide.

Dale, is either or, better for a body building program?

Originally Posted by devildog88

Dale, is either or, better for a body building program?

Just do whatever you like or whatever's more comfortable for you....due to my lack of flexibility I have to go pretty wide to squat deep. But it's not like squats is the only exercise you do for legs anyway.

Bodybuilders generally have a more narrow stance. Out of habit I have a higher stance. (It's easier to hit parallel when maxing out with a wider stance).

For a BBer I would say they typically have an average/narrow stance and that is what they should use, although the wider is more functional IMO.

What they said...

When I used to do more PL style motions my stance was very wide
using the hips for power...

But, I am now having to unlearn that for Olympic lifts -

I stand normal. About 18-20 inches apart I reckon. Or far enough apart so I don't feel like I'm going to tip over while doing the exercise.

BBers should vary their stance to hit more musculature. Forgot to put that.

you should have your feet shoulder to hip width apart, toes facing forward

good thread was going to ask this

J

I've heard slightly wider than shoulder width and toes pointing slightly outward.

I pretty much just go with what is comfortable, although I was going practically sumo when I did Westside just to try it out. I could definitely get my posterior into it more, but it was not quite as comfortable. I have what I would refer to as a semi-sumo stance. This is actually about the same stance I use to deadlift as well.

Originally Posted by CowPimp

I pretty much just go with what is comfortable, although I was going practically sumo when I did Westside just to try it out. I could definitely get my posterior into it more, but it was not quite as comfortable. I have what I would refer to as a semi-sumo stance. This is actually about the same stance I use to deadlift as well.

It seems like you and I do many things the same when it comes to lifting. I'm also a fan of doing what's comfortable (forcing yourself into a position with hundreds of pounds on your back is always a dumb idea), so my stance is usually pretty darn wide. This goes for front squats as well. Of course, when I do clean and presses my stance is narrow (about shoulder width) like it is for my deadlift.

Originally Posted by WATTS

you should have your feet shoulder to hip width apart, toes facing forward

toes forward is a myth. not necessary and better for stability if they're slightly out.

front squats are a more quad dominant exercise if you wanted to add that in addition to full squats.

Originally Posted by BigDyl

I've heard slightly wider than shoulder width and toes pointing slightly outward.

this is correct. but it will vary slightly depending on flexibility and comfort level.

You know, you could have included all that info in ONE post...

Originally Posted by Seanp156

You know, you could have included all that info in ONE post...

You know Santa Claus is coming to town? He knows when you've been sleeping, he knows when you're awake... Fucking stalker. I'll kill that fat creepy bastard.

Originally Posted by CowPimp

You know Santa Claus is coming to town? He knows when you've been sleeping, he knows when you're awake... Fucking stalker. I'll kill that fat creepy bastard.

Originally Posted by Seanp156

You know, you could have included all that info in ONE post...

yeah well....i didn't .

Originally Posted by CowPimp

You know Santa Claus is coming to town? He knows when you've been sleeping, he knows when you're awake... Fucking stalker. I'll kill that fat creepy bastard.

are you feeling ok?

Originally Posted by The13ig13adWolf

are you feeling ok?

That's what I was wondering... the santa clause thing was pretty random... Maybe he's reliving his 21st birthday again?

santa stalked him on his 21st??? weird.

happy late birthday CP!

Originally Posted by The13ig13adWolf

santa stalked him on his 21st??? weird.

happy late birthday CP!

I guess it was the only time Santa could do whatever he wanted with him

I have no idea where the Santa Claus comment came from. I'm not even high... Oh well, we'll fix that shortly.

Thanks for the late wellwishing too wonder woman.

Originally Posted by CowPimp

Thanks for the late wellwishing too wonder woman.

LOL, shhhhhhhhhhhh .

Originally Posted by devildog88

Should I be squating with a wide base or a narrow base? I can feel a difference in the muscles involved when I change my stance. It seems that the Quads are more involved in a norrow stance. THe info I have for my football program says wide.....really wide.

Narrow is much better in my opinion, in a narrow stance you tend to have a more extended range of motion which results in your muscles being worked to a greater extent. The wider you are the less range of motion you will have, because you will not be able to squat as low. Think of it this way, what gives your chest a better workout, a close grip which results in the bar being pushed a greater distance or a wide grip which results in a lower distance needing to be accomplished.
Hope this helps, GL with your routine whatever you decide to base it upon.{EDIT} Forgot this :
If you want to go narrower for greater leg work, make sure that if you bow your toes out slightly, your knees are in the EXACT same direction, I say this because if your toes are being pointed at a 90 degree angle and your knees are at a different direction or more straight forward then bowed, it can put EXTREME pressure on your knees. My Russian OL coach told me this, Alexander Chtannine.
-Matt

IMO.....When I'm powerlifting I'll squad wide, very wide. This puts alot of emphasis on the hips and gives you more power, thus heaver weights...But right now I'm squating about shoulder width stance. This puts more emphasis on the front of the quads, but less weight. As far as a narrow stance, like feet 6 to 7 inches apart, I feel that generally puts the weight off your center and makes you lean a bit foward.
Paul....