Squat foot placement?

Discussion in 'Strength & Conditioning Discussion' started by Timetravel_0, May 13, 2008.

  1. Timetravel_0

    Timetravel_0 Brown Belt

    Joined:
    Oct 7, 2006
    Messages:
    4,444
    Likes Received:
    606
    Location:
    Rio Rancho, NM
    As a former admitted quarter/half squatter, and for the past 6 months or so I've been having trouble finding the proper form for squats especially foot placement. I read the tnation article in the FAQ and it mentions to get your feet as wide as possible, but I was wondering how others place their feet. When I put my feet wide, it's hard to squat deep but when I go narrower, it's harder to balance and I feel some pain and uncomfortableness in my knees.

    Also, any other tips or guidelines on squat form are appreciated.
     
  2. ThinkGreen

    ThinkGreen Der √úbermensch

    Joined:
    May 1, 2007
    Messages:
    13,735
    Likes Received:
    3,671
    Location:
    San Diego
    Generally speaking a close stance will be more benefical for ATG squat whereas a super wide squat will be more beneficial for a Powerlifting type squat. Just make sure that your knees are not caving in when you're coming up though, that's the most important part. I keep my feet about shoulder width apart, but I'm doing ATG squats and not parallel squats. Just try to squat like this:
    <object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/tbiWIpmZq3Y&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/tbiWIpmZq3Y&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
     
  3. Keiwil

    Keiwil Blue Belt

    Joined:
    Jul 1, 2005
    Messages:
    748
    Likes Received:
    0
    Location:
    Sweden
    I'm now squatting with my feet about shoulder width. Before i had a wider squat but i changed to a closer stance after i trained with a guy who competes in the IPF.
    I must say it works better for me because i feel i can push out with my feet and knees making the squat more powerful.
     
  4. CosmicOsmo

    CosmicOsmo Brown Belt

    Joined:
    Jan 8, 2008
    Messages:
    2,852
    Likes Received:
    1
    Honestly I think the super-wide "sumo stance" squat was developed in order to maximize the support of the gear used in current powerlifting feds. If you're not wearing a squat suit and knee wraps so stiff you can barely bend your knees without 800lbs on your back, you'd be better off using a closer stance like the IPF guys, who have more restrictive rules on lifting gear. It's kind of somewhere in between a powerlifter squat and an oly squat, technique wise.
     
  5. B3rserk3R

    B3rserk3R Brown Belt

    Joined:
    May 7, 2008
    Messages:
    2,666
    Likes Received:
    0
    Location:
    Whale's Vagina
    Which is generally (emphasis there) heals about shoulder width apart.
     
  6. JPC

    JPC Purple Belt

    Joined:
    Sep 8, 2006
    Messages:
    1,674
    Likes Received:
    1
    wide stance squats are gay, just like sumo deads
     
  7. B3rserk3R

    B3rserk3R Brown Belt

    Joined:
    May 7, 2008
    Messages:
    2,666
    Likes Received:
    0
    Location:
    Whale's Vagina
    What precisely do you think is the problem with sumo deadlift?
     
  8. Rare Chestnuts

    Rare Chestnuts Banned Banned

    Joined:
    May 6, 2008
    Messages:
    55
    Likes Received:
    0
    Sumo deadlifting has been linked to assistive lifting equipment use and homosexual tendencies.
     
  9. B3rserk3R

    B3rserk3R Brown Belt

    Joined:
    May 7, 2008
    Messages:
    2,666
    Likes Received:
    0
    Location:
    Whale's Vagina
    While I wouldn't do them all the time (or even much of the time), I think they're useful here and there (especially for people with long torsos and short legs) and by no means involve catching the ghey.
     
  10. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

    Joined:
    Jun 5, 2005
    Messages:
    5,609
    Likes Received:
    1
    Conventional deadlifts are usually considered better for overall athletic strength development. Sumo stance would be more beneficial to someone competing in powerlifting.
     
  11. Mumrik

    Mumrik Silver Belt

    Joined:
    Oct 15, 2006
    Messages:
    10,767
    Likes Received:
    18
    Location:
    Denmark
    I used to have a pretty narrow squat, but I've been placing my feet wider lately because this stance makes it easier for me to stay balanced with the weight (I have trouble with getting front heavy). I still squat quite a bit below parallel and actually find that this quite wide squat does a good job working my flexibility - and I'm a very flexible guy to start with.
     
  12. Donut62

    Donut62 Black Belt

    Joined:
    Jun 19, 2006
    Messages:
    5,253
    Likes Received:
    5
    Location:
    The Void
    ...are you coming on to me?
     
  13. B3rserk3R

    B3rserk3R Brown Belt

    Joined:
    May 7, 2008
    Messages:
    2,666
    Likes Received:
    0
    Location:
    Whale's Vagina
    I see the relationship between sumo deadlifts to regular dealifts similar to that of the PL depth squat ato a front squat or bench press to overhead press. The latter ones are more functional, but there's something to be said about piling the plates on at times. That is assuming that your built so that sumo's allow you to pull more weight.
     
  14. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,853
    Likes Received:
    172
    Location:
    Sippin on sunshine
    Dan john suggests this: Perform three vertical jumps in quick succession... now look at your feet. This is good foot placement for squats. Now, if you're a powerlifter, (as mentioned) you probably want a wider stance so the inflexibility actually helps you. But for many athletes, a deeper squat (and ergo narrower stance) may be more beneficial.

    Ultimately, you should incorporate wider/narrower squat stances as variations in your routine, just as you would vary grip width on bench press.
     
  15. Mumrik

    Mumrik Silver Belt

    Joined:
    Oct 15, 2006
    Messages:
    10,767
    Likes Received:
    18
    Location:
    Denmark


    Depends... is it working?
     
  16. saamus

    saamus White Belt

    Joined:
    Nov 6, 2007
    Messages:
    79
    Likes Received:
    0
    For my bball workouts i vary the foot positions. You need the power from all angles.
     
  17. KazenoYojimbo

    KazenoYojimbo On the Bounce

    Joined:
    Dec 28, 2007
    Messages:
    350
    Likes Received:
    0
    Location:
    Hawaii

    Thanks Urban, that's a great rule of thumb for something I've been wondering a lot about.
     
  18. JPC

    JPC Purple Belt

    Joined:
    Sep 8, 2006
    Messages:
    1,674
    Likes Received:
    1
    Didn't I pretty much answer that in my original post? They are gay. That is precisely what the problem is with them. I mean, look how stupid they look, especially at the lockout with the feet all spread out. Who stands around holding shit like that? Lets see if I can pick this up and do a split at the same time. Gay, Ghey, Gaye, Gaeeeee! Don't worry, I feel the same about super wide grip bench presses, like when the tiny women lifters use the max legal width.
     
  19. Justin_A

    Justin_A Make Coleslaw, Make Friends!

    Joined:
    Apr 13, 2008
    Messages:
    1,233
    Likes Received:
    0
    Location:
    Sherdog.net
    i started doing squats super wide and had horrible groin pain, i shifted to a shoulder width and now have no pain at all and my hips and knees have no pian either.
     
  20. rEmY

    rEmY Needs to eat more

    Joined:
    Apr 10, 2002
    Messages:
    10,091
    Likes Received:
    6
    Location:
    Tokyo, WI

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.