Reading articles on the WSB site and EliteFTS, I see Louie recommends DE benching with multiple grip widths. The way I understand it is to make you stronger/faster in more than one position. So why does he reccommend DE squating in only a wider than competition stance? Has the multiple stance thing been experimented with and found to be unfavorable? If so, why isnt it as effective?
benching with the multiple grips is for hitting the triceps as well as the chest. If you use all the grips, it will help isolate all the areas, although most guys at Westside now just do pinkie on the ring and comp grip.
As for the squat stance, close squat stance hits alot of quads. Quads aren't nearly as important as hitting your hams and glutes
Westside lifters wear squat suits, which usually favor a wider stance and stronger hamstrings. The extra wide stance will strengthen your hips and hamstrings and prepare you to squat in a suit. When in the suit you'll have to force your knees and hips out hard in order to get the most out of the suit.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
I have played around with different stances on DE day (although, now i kind of do a heavier 'RE' day instead.)
I usually do 2 or 3, 3-week cycles of a little narrower then my contest stance. I do this because it saves my hips a bit and I feel my quads are slightly weaker then my hams/glutes.
After 2 or 3 cycles of the above, I usually do a cycle of ultra wide squats (feet at the sides of the mono). I am not very strong at this position, but it sure hits my hips hard.
I cant say for sure if this has helped.. My squat has gone up lots in the past while, but its hard to say that a single thing bought it up - ive learned my gear better, done a few ME cycles which turned out great as well..
I would give it a try if your squat is stuck.. Louie is a smart dude, but you may find something that works well for you that he doesnt neccesarily use.
Close stance squats will also hit your lower back as well as your quads, which Travis mentioned earlier. At Lexen, we typically rotate these in instead of GM's every few weeks, either moderate weight out of the monolift or with the belt squat machine, onto a low box in both instances, and no briefs or suits. The principles aren't quite the same as changing grip width on the bench, but it is good assistance work for both regular squat and deadlift. On heavy squat days, we do occasionally modify stance width, but it's more of a semi-wide, wide, ultra-wide change instead of going to what would be a close stance.