Narrow or wide squat

[Fenderson]

Ive tried searching google on this, but everyone had a different idea of how wide the stance should be and I didn't spot it in the FAQ. Appreciate some help with what the best squat stance is to increase my pathetic squat. Thanks guys.

 

[Cratos]

The one that works best for you.

 

[FIGHTER1980]

How Wide and Deep Should I Go In Squats? | Exercise Biology

 

[spiral]

If you're not competing in powerlifting or oly lifting, a good starting point would be this: stand with feets roughly shoulder width apart (so a bit more than hip width), feet pointing at roughly 45

 

[Fenderson]

Thanks for the comments so far guys, need to get stronger damnit.

 

[Tosa]

While there is room to play around with width, be aware that the super-wide squats you see multi-ply lifters do, aren't something that most people can properly and safely replicate unequipped.

 

[Babyeater]

While there is room to play around with width, be aware that the super-wide squats you see multi-ply lifters do, aren't something that most people can properly and safely replicate unequipped.

As I work into wide-stance box squatting, I second this. A really wide stance is something you need to work into, so don't just jump into a rack and adjust your stance so it's far wider than what you've been doing because you think this is going to help your squat improve. Wide stance work will help your regular squat, but in my experience your adductors/groin flexibility are going to need some time to adjust to the movement. This means squatting with a wide stance for far lighter than you might think you can handle with a narrower stance and working up to higher weights week by week.

Spiral's approach to figuring out your most comfortable stance sound pretty good. You want to figure out what stance most enables you to get the point of your hip at or below parallel to your knee when you're at the bottom of the squat. Tape yourself from the side as you work on this and evaluate your form and/or post it and ask others to.

 

[Fenderson]

As I work into wide-stance box squatting, I second this. A really wide stance is something you need to work into, so don't just jump into a rack and adjust your stance so it's far wider than what you've been doing because you think this is going to help your squat improve. Wide stance work will help your regular squat, but in my experience your adductors/groin flexibility are going to need some time to adjust to the movement. This means squatting with a wide stance for far lighter than you might think you can handle with a narrower stance and working up to higher weights week by week.

Spiral's approach to figuring out your most comfortable stance sound pretty good. You want to figure out what stance most enables you to get the point of your hip at or below parallel to your knee when you're at the bottom of the squat. Tape yourself from the side as you work on this and evaluate your form and/or post it and ask others to.

Thanks mate. I've been meaning to post a form vid for a while now, will sort for next week.

 

[Oblivian]

I've messed around with both quite a bit. While I felt more stable with a wide stance, I was slower out of the hole and tended to have issues with good morning the weight. With a more narrow stance, speed out of the hole is better but weight can transfer to the toes if I'm not careful. It's a pick your poison type thing with me, but narrow definitely gives me the chance to put up more weight.

 

[pjmeunyc12]

wide stance all day