But one day, either in this life or the next, I will stand shoulder to shoulder with Tom Platz and compare the power
of narrow stance squats.
Not exact matches
Therefore, we abandoned our customary
stance of opposing much
of what the church does in order to support it on this
narrow point.
Neo-fundamentalists thus respond to the challenges
of a postmodern culture by
narrowing the boundaries
of what they consider genuinely evangelical and orthodox Christianity, and rejecting those who maintain a more open
stance.»
In profound moments
of insight we are accorded a width
of understanding and sympathy capable
of including and transforming the
narrower subjective
stances of much
of our past.
By adopting a purely reactionary
stance against the idealism
of Hegel (and the philosophical tradition in general) Nietzsche ends up providing us with a vision
of nature and the world which is overly
narrow in scope.
Tinder, by contrast, has a
narrower view
of the function
of a prophetic
stance, and although it is arguably correct for our present American cultural and political circumstances, his making it central to all Christian politics leads him to some harsh criticism
of theological ideas
of justice that have arisen in other situations.
A
narrow, and we would even say fortuitous win at home over Fulham on New Year's day remains Tottenham's only league triumph
of 2011 — Spurs failing to win any
of their following three league fixtures and as a result have seen their previously prominent
stance in the table dwindle into one
of growing concern.
That's an interesting contrast to her current
stance on
narrowing the state's definition
of «faith exemptions» to child neglect laws.
The split
stance requires you to balance with a
narrow base
of support, firing up stabilizing muscles
of the hip and trunk while training your quads, glutes and hamstrings.
Generally speaking, lifters who squat
narrow keep their feet pointed forward and lifters who squat with a wider
stance tend to flare their feet slightly, thereby allowing for a greater hip involvement and reducing the risk
of knee valgus.
Most
of bodybuilders only rely on traditional squat, and that's a good thing, we're not saying it is not, but what we can suggest is to try and use more squat
stances (wide
stance,
narrow stance and shoulder - width
stance).
If you're holding a
narrow stance, your outer quads will take most
of the pressure, but if you're standing in a wider
stance with your toes pointed out, the toll will be on your inner thigh muscles.
Squats, regular
stance — 4 warm up sets, then 1 X 10 - 12 reps and 1 x 15 reps
Narrow stance leg press — 4 sets
of 8 reps Stiff leg deadlifts — 4 sets
of 10 reps Standing calf raises — 3 warm up sets, 2 sets to failure
A wider
stance allows for a greater posterior displacement
of the hips, therefore activating your glutes to a greater degree than a
narrow squat.
Since the hips are multidirectional joints that can produce force in three planes
of motion, the wide
stance squat provides a superior possibility to train the hips in all three planes and develop stable hip joints by producing larger hip extension movements and greater hip flexion than
narrow stance squats.
In terms
of carryover, a wider
stance will generally carry over into a
narrow stance more effectively than the other way around.
There are lots
of squat variations (like sumo squats,
narrow squats, split squats, pistol squats, etc.), which are mostly derived from different
stances.
Ultimately squatting wide will help your
narrow stance anyway so you can do both BUT you must squat wide with correct technique as per Louie's video above, you can't just let your quads do all
of the work and expect the same results.
For people whose sockets are placed more toward the front
of the pelvis, they'd likely achieve more success deep squatting if they use a
narrower stance to mimic their build.
This
stance of having your palms facing each other during hammer curls can also be equally applied to back work, incorporating
narrow grip pulldowns instead
of wide grip lat pulldowns, to work your brachioradialis muscle more.
Way back in the day, or 1986 for those
of you keeping score at home, I stumbled upon a picture
of Tom Platz performing deep,
narrow stanced squats.
For most
of my life I've performed conventional,
narrow stance squats.
Comparing the effect
of squats with different
stance widths, Escamilla et al. (2001a) reported no differences in hip moment arm lengths between the
narrow, medium, and wide
stance width squats at any point in the lowering and lifting phases, except at 45 degrees
of knee flexion in the lifting phase, when the medium and wide
stance width squats displayed greater hip moment arm lengths than
narrow stance width squats.
Assessing the phase
of movement, Escamilla et al. (2001) compared the back squat performed with either a
narrow or wide (1 vs. 2 times hip width)
stance with loads equal to the 12RM.
Comparing the effects
of squats with different
stance widths, Escamilla et al. (2001a) did not report actual peak ankle plantar flexion angles, but they did report more heavily - angled shanks in
narrow stance squats compared to wide
stance squats.
In the back squat, greater relative load, a
narrow stance, and free weight variations lead to higher calf muscle activity; type
of footwear has no effect; and the effect
of unstable surfaces is unclear.
Comparing the effects
of squats with different
stance widths, Escamilla et al. (2001a) reported that peak ankle plantar flexor moments did not differ between
narrow and medium
stance squats but were much larger in magnitude during wide
stance squats.
Exploring the effect
of movement phase, Escamilla et al. (2001) assessed the effect
of phase
of movement during the horizontal leg press with
narrow and wide
stances and high and low foot placements with loads equal to the 12RM.
Comparing the effects
of squats with different
stance widths, Escamilla et al. (2001a) compared
narrow, medium and wide
stance back squats and found that peak knee angles did not differ between variations.
Comparing the effects
of squats with different
stance widths, Escamilla et al. (2001a) compared
narrow, medium and wide
stance back squats and found that peak trunk angles did not differ between variations.
Comparing the effect
of squats with different
stance widths, Escamilla et al. (2001a) reported differences in ankle moment arm lengths between
narrow, medium, and wide
stance width squats at most points in the lowering and lifting phases.
You will do Drop Side and Stand Leg Abduction Lifts, Sequential Front Lunge Kick Combo,
Narrow Stance Squats, again with a bonus Calf Raise, and one final round
of Wide
Stance Deadlifts to leave you shaking in your shoes!
In the case
of lunges and split squats,
narrow stances and forward lunges can increase knee problems due to tibial inclination and subsequently shear stress.
When it comes to running, these tight calf muscles are contracted and overstretched within a
narrow range with every
stance phase, which soon causes a reflexive tightening
of the muscle as a protection measure.
This version
of a forward fold is especially relaxing for a yin yoga practice because it is more stable than a traditional
narrow stance forward fold and will allow you to feel a stretch and relief in your lower back.
In respect
of foot position, Escamilla et al. (2001), Paoli et al. (2009) and McCaw and Melrose (1999) all reported that wide
stance squats do not lead to greater hamstrings EMG amplitude than
narrow stance squats.
If you are thinking
of targeting your thighs, a
narrow stance is the way to go.
In this parallel universe, TFA and reformers would be on opposite sides and TFA would be taking active
stances against
narrow - minded reforms that have not a single bit
of evidence, like shutting down schools and firing teachers.
But instead
of opting for active aerodynamics, the R & D team under Lamborghini chief engineer Maurizio Reggiani saved weight by fitting a battery
of spoilers, splitters, and diffusers in fixed positions — an attack
stance that also reduces rear visibility to a
narrow observation slit.
The tall and
narrow stance hints at a perched, top - heavy feeling that never materialises out on the road, yet the 2 still feels fleet
of foot rather than reluctant and leaden like some
of its rivals.
The low
stance,
narrow tires and clean shape give the CLA250 a slip - through - the - air drag coefficient
of only 0.23.
The sporty exterior
of our TDI SEL has a sloping hood design,
narrower headlights and a lower
stance that is accented by Alloy Wheels.
A strong working dog
of bully, build with a
narrow stance.
Mitch Kowalski has, for example, thoughtfully explored the ways in which the legal profession's
narrow self - interested
stance has impeded the introduction
of innovative models
of legal service delivery.