Not exact matches
He should have been talking about why Khabib is taking a risk trading with Al, or how the combination
of sweat and Al's low
squatted stance is stopping Khabib's take downs, or how Khabib is somehow winning the standup, but all he could talk about was Khabib's chin position.
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.
Based on a great number
of scientific studies and the expertise
of many strength coaches, the majority
of people will have most benefit from taking a wider
stance and turning their feet slightly out (at 15 - 40 degrees) during the
squat.
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).
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
For this you will use a foot position similar to the one in a wide -
stance squat in order to achieve maximum engagement
of the inner and outer thighs.
With that in mind, it's safe to say that while
squatting, your
stance is everything, as it serves as a vital base
of stability and also determines the level
of activation
of different body parts.
Land back into your starting wide
squat stance position and immediately jump again (make sure you keep all
of your weight pressed through your heels to achieve maximum activation
of your glutes).
A wider
stance allows for a greater posterior displacement
of the hips, therefore activating your glutes to a greater degree than a narrow
squat.
On top
of that, many lifters find that
squatting with a wider
stance and knees flared outward allows them to lift heavier loads.
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.
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.
Push yourself back up through your heels and repeat until you complete 8 - 12 reps. Next, re-rack the bar for a back
squat and perform 8 - 12 reps
of Smith machine back
squats by using the same
stance but placing the back
of your shoulders across the bar, then unlocking it and slowly lowering down into a
squat.
For example, if you use sumo deadlifts, assistance exercises could include wide
stance variations
of good mornings, box
squats and Romanian deadlifts.
Tri-set: Wide
Stance Dumbbell
Squats (press with heels to engage the glutes & hamstrings) 3 sets
of 10 - 15 reps Lying Leg Curls 3 sets
of 10 - 15 reps Wide
Stance Dumbbell
Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.
6 set
of 6 reps close
stance dumbbell
squats (press with toes to work the quads) Rest: 60 - 90 seconds (do 90 seconds if you feel too winded at 60 seconds) Tempo: 4 second negative (which is the way down), 2 second hold at the bottom, 2 seconds up, then go back down.
How to do it: Get into regular
squatting stance then move one foot back so that the toes line up with the heel
of the opposite foot.
Thank you so much for the advice... I played around with the bottom position
of the
squat yesterday and found that taking a
stance that is slightly wider than shoulder width coupled with the «sitting in the bottom position» appears to work well for me...
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.
So after 6 month
of trying to cure my tendinitis, and after 2 years
of wide
stance squats, I decided to cross back over the fence and connect with my roots.
It involved wide
stance good mornings, front
squats, deadlift training, rack pulls, wide
stance squats, wider
stance squats, sumo deadlifts, Romanian Deadlifts, and —
of course — box
squats.
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.
There is a part
of my soul that calls out for wide
stance squats.
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.
For most
of my life I've performed conventional, narrow
stance squats.
If I'm working with someone in person, I'll hold my hands out in front
of me (palms up), ask them to place their hands on top
of mine (palms down), assume a
squat stance, and «groove» their
squat pattern (sit back with the hips, push the knees out), and «pull» themselves down into the bottom position
of the
squat.
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.
Comparing
squats with different
stance widths, both McCaw and Melrose (1999) and Paoli et al. (2009) found that
stance width had no effect on the muscle activity
of the adductors (using the same absolute load).
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.
Ankle plantar - flexor moments increase with increasing relative load,
stance width and
squat depth but reduce with cues to prevent forward movement
of the knees over the toes.
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!
The
stance should be the width
of your
squat (ideally the Overhead Squat, if you are doing Overhead Squ
squat (ideally the Overhead
Squat, if you are doing Overhead Squ
Squat, if you are doing Overhead
Squats).
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.
And for an added burn at the end
of a workout, try holding a single - leg
squat stance for as long as possible.
Doing raw
squats with a monolift will also let you take advantage
of a wider
stance.
For the Front
Squat quick fixes most
of the times are elbow position, berating mechanics,
stance or posture.
Quads
Squats (alternate with Wide
Stance Squats) 4 sets
of 12, 10, 8, 8 reps Leg Press (alternate with Hack
Squats) 3 sets
of 10 - 12 reps Leg Extensions (alternate with One Legged Leg Extensions) 3 sets
of 12 - 15 reps
Modified Superset: Wide
Stance Squats 4 sets
of 10, 8, 6, 4 reps (90 second rest) Lying Leg Curls 4 sets
of 10, 8, 6, 4 reps (90 second rest)
Studies have investigated the effects
of stance width and weight belt usage during back
squats on adductor magnus EMG amplitude (Zink et al. 2001; Paoli et al 2009).
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.
Elite FTS explained the How to Teach and Coach the Box
Squat, the importance
of the correct box height, foot position and
stance and important movement cues for the descent and ascent.
Studies have investigated the effects
of stance width and bar speed during back
squats as well as squeezing a medicine ball between the legs during leg presses on adductor longus EMG amplitude (McCaw & Melrose, 1999; Manabe et al. 2007; Peng et al. 2013).
Split
squat stance with a short step length (55 %
of leg length) and a perpendicular shank angle (90 degrees) involves the greatest peak hip angle for both legs.