My squat stance is quite wide compared to most. My knees still follow my toes and I dont really have any problems. My squat went up 50 pounds in a month and a bit and ill be going for 10 pounds more than I did last week. I just want to know some pros/cons for this kind of squat.
Last edited by BFGUITAR; 11-16-2007 at 11:44 PM.
Harder as in I require more hip flexibility?
From what ive heard in general hips can take quite the beating.
Pros: You will get stronger, you will lift more weight
Cons: ummm... it's still hard work?
I am Ripper. Tearer. Slasher. Gouger. I am the Teeth in the Darkness. The Talons in the Night. Mine is Strength. And Lust. And Power!
Stats: Age: 33 Weight: 215 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
There are some downsides. You are limiting the range of motion and putting more emphasis on your posterior chain than on your quads. It is also very hard to go down past parallel with a wide stance due to hip strain. (Though not impossible.)
If you are just looking to put as much on the bar as possible, this is probably what you want to do. If you are lifting for a sport, I'd be more inclined to take a narrower stance so that you can go deeper and work a larger range of motion, as well as recruiting your quads a bit more.
It just depends on your goals.
look at the stance of most powerlifters doing a ton of weight, wide stances. wide stance > close stance
23 years old
6'3, 308 lbs
I dont play other sports.
I find I cant hit ATF with my wide stance A LOT easier than narrow... when narrow I feel more unstable.
A wider stance shortens the range of movement, and puts the weight onto the posterior chain (hams, hips, lower back). It's much easier to put more weight on the bar when you go with a wider stance which is why powerlifters squat with such a wide stance.
If you're looking for numbers, I'd squat wide. But if you're looking for leg developement, I'd squat with a more natural stance and deep. Or be like me and do both.
Edit: I'm sure one of senei's Squat RX videos deals with squat stance. Maybe take a look for it.