Wide stance squatting

[Twitched]

I've been practicing my westside squat and watching the squat videos very carefully.

Yesterday when doing box squats, I used a very wide stance and sat way back and kept knees from ever breaking perpendicular in the forward direction. The problem is, I felt a really tight stretch (feels kinda like tiny muscle fibers ripping) on the inside of my thigh as well as the outside of my thigh, and on the outside surface of my shin (not on the front of my shin though).

I also felt a slight discomfort in the OUTSIDE of my knees. Right where that bone sticks out on the very outside of the knee (as opposed to the front or INSIDE the knee).

Is this normal? I've been doing this for 3 weeks now.

Also, When I box squat, I am 5'10" and use about a 12" box. But the very last inch seems to be TOO low and my knees MUST drift forward in order to get back up off the box initially. If the box is 14 or 15", then I have no problem. Is it true that if you simply set the box too low that your hams and hips will lose their leverage? Maybe I need to up my box height.



let me know what you guys think!

Thanks!

twitched.


Also. If anyone is interested in buying my westside tapes (bench secrets, squat secrets, deadlift secrets) in their original packaging let me know, I need to make some repairs on my car and I am short on dough.

 

[Deciever]

i say bring your stance in a bit where it is comfortable to go all the way down, work on your flexibility, and gradually work your way out to a wide stance.

The stretch you feel on the inside of your thight is probably your inner thigh/groin stretching.

I was going wide and i had a tendency to lean forward when squatting because once i would break parallel i would have to really dip my hips low, so i moved my stance in and i dont have that prob. any more. Its still wide to me, but not as wide as it used to be.

 

[jayde]

There are different schools of thought on this, but I would wrap your knees if they are beginning to bother you. Wraps are relatively cheap, but if your knees start to bother you so much that squatting is not an option, you'll wish you spent the $20 or so.
My right knee only started bothering me until i started wrapping them- lightly when i'm not near my max, and tight when going heavy (I don't wrap them for warmups and really light squats).
gabrielle

 

[IrishPower]

Hey Twitched:

You should do a search on this subject. Many a good thread has been written on this. I posted a friggin college essay on it myself

Summary:

You need to be careful with the ultra-wide stance. It is hard to clearly break parallel in a meet using it. I, too, find it uncomfortable in the same places you mentioned.

Groove briefs are definitely a must with the ultra-wide stance.

I am already committed to it this meet, but I think that I will be moving things in a bit as soon as it is over. I am your height and use the same height box as you.

I would not use wraps. If you are doing speed work, your knees should definitely be able to handle 45 - 65% load without injury. Using wraps will also cause you to take way too long. In addition you will lose the added protection they give you when you go 80 - 90 - 100%. This is because you will not have developed those muscles/ligaments enough. If you really must get some protection, try the neoprene knee pads and put some capsaicin on them. They will keep you tight and warm.

Also, it is okay to take a week off once every 5 sessions or so. I did this often whenever I felt 'strained'. This was especially helpful when I used bands.

take care.
irish

 

[Twitched]

They just feel it in a wierd way.. when I push, my push is all directed in "spreading the ground apart" which is what I want, and I keep my knees over my heels (push my knees apart).

But I do feel like my knees are taking all that lateral force and redirecting it vertically, causing some tension in the outside face of my knee.

 

[Twitched]

Thanks irish, and deceiver and jayde. (I posted my last reply before yours hit).

Are groove breifs ok for speed work as well? Or will they cause the same problems of using wraps unecessarily with light work?

 

[IrishPower]

my old coach, jeff macgruder used to bash me for using grooves all the time. however, when i dont with the wide stance, i ache, even if i use just 40 - 50%. remember, you get to throw on an extra layer with a suit at competition. you can't throw on 2 pairs of knee wraps (unless you are really really sneaky).

take care.

/irish

 

[Deciever]

Irish, how wide is your stance now? I've seen most of your videos but in most cases i think its from an angle where its hard to really tell. What do you plan to move it into?

Twitched, from what i've heard, many people do use breifs during speed squats

 

[endpoint]

off track a little bit.....
twitched, are you australian?
just the romper stomper avatar

 

[Twitched]

Oh no, I just love his tatts in that movie..

I'm from Maryland, USA