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Squats: Wide vs Narrow?
- Thread starter bigstve12
- Start date
hellboy
New member
I've got about a 30 pound difference in my narrow vs my wide stance squats. The weights are pretty low. Wides are around 135 and narrow is around 165. My narrow squats are easily my strongest and the most comfortable for me to do.
Should I just focus on the narrow or should I do the opposite and try and bring up my wides?
Should I just focus on the narrow or should I do the opposite and try and bring up my wides?
hellboy
New member
Hi Spatts,
Narrow: My feet are parallel and facing straight ahead. They are about 4 inches apart at the arch. Well within shoulder width.
Wide: Feet are wider than shoulder width and feet point to around 30-45 degrees from straight ahead.
My wide stance is not a super wide powerlifter stance. Maybe just a foot past shoulders on each side.
Hope that helps.
Narrow: My feet are parallel and facing straight ahead. They are about 4 inches apart at the arch. Well within shoulder width.
Wide: Feet are wider than shoulder width and feet point to around 30-45 degrees from straight ahead.
My wide stance is not a super wide powerlifter stance. Maybe just a foot past shoulders on each side.
Hope that helps.
MsBeverlyHills
New member
thats weird... usually the sumo stance is your stronger lift-- your using the glutes/ hams-- larger muscle groups than just quads (narrow stance).
are you sure your adding up the weight right??? or are you on a Smith machine??
are you sure your adding up the weight right??? or are you on a Smith machine??
T
t3c
Guest
hmmm I bet if you worked on bringing up your "wide" you would find that your "narrorow" gets stronger
you could have weak hamstrings,glutes,hips
work your weak link
you could have weak hamstrings,glutes,hips
work your weak link
I
Imakarum_Mirabilis
Guest
Is there a purpose behind bringing your Wide-stance Squats up, such as to decrease the amount of distance the weight is moved (as in PLing)?
If not, perhaps you should not worry so much and keep at your Close-stance Squats, as they feel more natural to you, and perhaps they correspond better with your individual structures.
I Squat OLY style. I have incorporated Wide-stance into my routines of the past for variation and for PL-oriented goals, but it's far more natural for me to stick with my OLY style in most cases. Spending extra time bringing up my Wide-stance variant at the expense of my Close-stance would translate into a longer period of time where I'd be working with loads far lower than I am capable of moving. However, if I were to get into competitive PLing seriously, I'd invest the time and make the switch, just because of the Physics involved.
If not, perhaps you should not worry so much and keep at your Close-stance Squats, as they feel more natural to you, and perhaps they correspond better with your individual structures.
I Squat OLY style. I have incorporated Wide-stance into my routines of the past for variation and for PL-oriented goals, but it's far more natural for me to stick with my OLY style in most cases. Spending extra time bringing up my Wide-stance variant at the expense of my Close-stance would translate into a longer period of time where I'd be working with loads far lower than I am capable of moving. However, if I were to get into competitive PLing seriously, I'd invest the time and make the switch, just because of the Physics involved.
Squatting with your feet 4 inches apart is really, really, really narraow......so narrow that I doubt you are able to clear your hips and sit back.
A typical narrow squat is right at shoulder width plus and inch or two, that is how I oly squat, or catch a snatch or clean
A wide squat can be damn near the splits for some guys, I like to be at about 2 feet past shoulder width
A typical narrow squat is right at shoulder width plus and inch or two, that is how I oly squat, or catch a snatch or clean
A wide squat can be damn near the splits for some guys, I like to be at about 2 feet past shoulder width
LATSGALORE
New member
Just past Shoulder width for me.
Is that wide ?
Is that wide ?
molnii
New member
Exodus said:i think your just not wide enough. im 5'10 and my feet are about 48-50 inch apar when i squat wide.
lol.......... you know, come to think of it, when i go narrow, i bet my foot placing is where yours is for wide. feet just past shoulder, i consider that narrow.
hey buddy how can u squat when your feet are that far apart... 48-50 inch??...I'm the same height and no way in hell I can squat
also how much weight do u use when u do those squats???
thanks....
molnii said:Exodus said:i think your just not wide enough. im 5'10 and my feet are about 48-50 inch apar when i squat wide.
lol.......... you know, come to think of it, when i go narrow, i bet my foot placing is where yours is for wide. feet just past shoulder, i consider that narrow.
hey buddy how can u squat when your feet are that far apart... 48-50 inch??...I'm the same height and no way in hell I can squat
also how much weight do u use when u do those squats???
thanks....
its all about flexiblity. i am loosing a good bit of it as my hips get stronger....... thats something im trying to work on. i competed at a bodybuilding show just about 2 years ago.... and on stage i did the splits. so i was always fairly flexible. my toes are actually partially hanging over my gyms powerrack.
i squatted this way last night down to a milk crate. with a mini band double looped around my ankles. i use 185 for speed sets of 10 sets of 2. 2 weeks ago i did 365 for 1 off this height and foot placing. i also squated 315 for 3 in the same place.
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