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Strength & Conditioning Discussion You call that a deadlift? HA! Come in and share your woes, girly man.

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Old 09-24-2011, 01:35 PM   #1
sabretruth

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Squat more with feet closer together?

I've always done squats with my feet about shoulder-width apart, toes pointed out. A couple weeks ago I started to change things and started doing squats with my feet quite a bit farther apart than I used to. I wasn't able to squat as much this way. Today I went back to shoulder-width and was able to do weight/reps closer to what I'd been doing before the switch.

I've always heard the farther apart your feet are, the more weight/reps you can squat. What's going on?

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Old 09-24-2011, 02:05 PM   #2
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Changing the stance changes the movement. Since you aren't used it it, you were not able to squat as much. It's possible that, if you train it, you will be able to squat more with a wide stance. Don't go too wide though. The super wide squats you see some powerlifters do are only really useful for geared lifting.

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Old 09-24-2011, 02:48 PM   #3
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A wider squat stance means your hips don't go as far back, your knees don't go as far forwards, and you can stay more upright. However it also puts more stress on the hips, and can potentially put them in a weaker position in the bottom of the squat (if you can still hit depth). Which is why you'll very rarely see raw or single ply squatters use the super wide stances. For multiply lifters it allows them to get the most out of their suit.

The hip joint and musculature is significantly more suited to movements that are closer to backwards and forwards, rather than out to the sides.

Also consider to what end are you squatting. It's possible that even if, given practice, you could squat more with a wider stance, the narrower stance might be the better choice, due to increased ROM, and/or it being nicer to the hips.

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Old 09-24-2011, 03:15 PM   #4
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Tosa - that response was awesome and really appreciated.
I was wondering the same thing as the OP.

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Old 09-24-2011, 03:36 PM   #5
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for what its worth I squat a smidgen wider than shoulder width because it uses my hamstrings more and I care about running under load uphill... so for my goals It seesm to be better, kinda would think for driving into someone the same thing would apply someone corrrect me if my premise is wrong.

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Old 09-24-2011, 04:14 PM   #6
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Are you squatting low-bar or high-bar?

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Old 09-24-2011, 04:40 PM   #7
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Quote:
Originally Posted by Tosa View Post
A wider squat stance means your hips don't go as far back, your knees don't go as far forwards, and you can stay more upright. However it also puts more stress on the hips, and can potentially put them in a weaker position in the bottom of the squat (if you can still hit depth). Which is why you'll very rarely see raw or single ply squatters use the super wide stances. For multiply lifters it allows them to get the most out of their suit.

The hip joint and musculature is significantly more suited to movements that are closer to backwards and forwards, rather than out to the sides.

Also consider to what end are you squatting. It's possible that even if, given practice, you could squat more with a wider stance, the narrower stance might be the better choice, due to increased ROM, and/or it being nicer to the hips.
I don't know why, I always thought a wider stance would be better for the hips. I assumed a narrower stance would kind of crush your hip flexors. No matter what I do, squats hurt my hips so I gave up.

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Old 09-24-2011, 04:51 PM   #8
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Originally Posted by WitchCraft View Post
I don't know why, I always thought a wider stance would be better for the hips. I assumed a narrower stance would kind of crush your hip flexors. No matter what I do, squats hurt my hips so I gave up.
Bold to admit to this heresy on Squaturday.

Seriously though - did you ever get your hips looked at? Squatting is a natural movement, so there might be an issue that needs attending to if every variation you tried caused serious discomfort.

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Old 09-24-2011, 04:52 PM   #9
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Originally Posted by WitchCraft View Post
I don't know why, I always thought a wider stance would be better for the hips. I assumed a narrower stance would kind of crush your hip flexors. No matter what I do, squats hurt my hips so I gave up.
You might want to try out some single legged squat variations.
They seem to do better for me than regular squatting and DL's, although I (probably foolishly) still squat and deadlift.
You might also have some luck just doing squats with no weights, and dipping down as far as you can just to try to get some more flexibility.

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Old 09-24-2011, 05:12 PM   #10
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Quote:
Originally Posted by WitchCraft View Post
I don't know why, I always thought a wider stance would be better for the hips. I assumed a narrower stance would kind of crush your hip flexors. No matter what I do, squats hurt my hips so I gave up.
it may be a flexibility issue. Do u have problems squating without weights

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