In squats, the hip extension moment can be increased by using heavier loads, by using
a wider stance width, by using a low - bar, powerlifting technique, by sitting back more, by ensuring bar speed is as fast as possible and by squatting as deep as possible without compromising good form.
In squats, hip extension moment is increased with heavier loads,
a wider stance width, a low - bar, powerlifting technique, by sitting back more, by faster bar speed, and by squatting as deep as possible.
In a nutshell, the anatomic traits that are associated with a more upright squatting posture include: greater heel elevation, greater ankle dorsiflexion mobility, shorter femur length, longer torso length,
wider stance width, more abduction, a higher bar position on the back, greater quadriceps strength and increased intent to target the knee extensors.
The DPN group also displayed a significantly
wider stance width compared to the other groups during stair descent only: mean for DPN 17 cm versus 15 cm for both diabetes patients without DPN and control groups.
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.
Comparing different stance widths, both McCaw and Melrose (1999) and Paoli et al. (2009) found that muscle activity was greater during squats with
a wide stance width compared to those with a narrower stance width.
Comparing squats with different stance widths, Escamilla et al. (2001b) found that muscle activity was greater in narrow stance width squats compared to
wide stance width squats.
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.
Similarly, McCaw and Melrose (1999), Escamilla et al. (2001b), and Paoli et al. (2009) all found no differences in muscle activity between narrow and
wide stance width squats (using the same absolute load).
Not exact matches
Standing upright, move your feet so that you are in the classic «plie» position — toes pointing out, core tight and
stance as
wide as you are able to properly and comfortably execute the move (aim for shoulder
width).
A
wide stance works best for some while others find hip -
width most comfortable.)
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).
Hold the rope with an under grip, arms just a bit
wider than shoulder -
width apart, and adopt the
stance.
Start: Feet
stance is
wider than hip
width; keep your back straight and arms locked with the dumbbell in the middle.
When performing a regular squat, the feet are placed hip -
width apart with toes facing forward, while during a sumo squat, the feet are in a
wide stance with toes turned out.
Step 1: Master the Boxing
Stance Stand with your feet a little
wider than shoulder -
width apart (a).
Also, use a
wider stance with your feet more than shoulder -
width apart to focus in on your glutes.
Stand with a
stance a bit
wider than your shoulders
width.
Find an athletic
stance, feet a little
wider than shoulder
width apart, a soft bend in the knees.
Begin by placing your feet under a loaded barbell with a
stance that is
wider than shoulder
width apart.
I opt to have them stand in a
wider than shoulder
width and then with their feet together in a narrow
stance when performing reps.
For example, Satan Calves 6 / 6/6 would be 6 reps at shoulder
width, then 6 reps at a
wide stance, followed by 6 reps at a narrow
stance done consecutively.
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...
The sumo deadlift is similar to the traditional deadlift but uses a
wide stance (1.5 to 2 times the
width of your shoulders).
Research shows that using a
wide stance — one that is 125 to 150 % of shoulder -
width — increases activation in the glutes.
A slightly
wider than hips -
width stance and softly bent knees will help alleviate much of the pressure on the lower back.
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.
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 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.
Fourthly, squats can be classified by hip angles, which lead to different
stance widths (
wide, medium or narrow) and foot positions (neutral or outwardly rotated feet).
Assessing
stance width, Escamilla et al. (2001) compared the back squat with
stance widths equal to 1 and 2.0 times hip
width with loads equal to the 12RM and found that the narrow
stance produced superior gastrocnemius muscle activity compared to the
wide stance during the back squat.
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 squats with different
stance widths, Escamilla et al. (2001b) found no differences in ground reaction forces between squats with
wide and narrow
stances (with the same absolute loads).
To hit the glutes better you should adopt a
wider stance (sumo squat) than feet shoulder
width apart with your knees and toes pointed outwards.
It allows you to use an extra
wide stance (i.e. a «sumo»
stance; named after sumo wrestlers) that exceeds the
width of the rack itself, because your feet can go under the elevated crossmembers.
Step 2: With a
wider than hip
width stance hinge and slightly squat in order to grab the kettlebells while keeping a straight back.
Is it better to keep doing them at hip
width and working on getting closer to parallel (and then below) or should I take a
wider (shoulder
width)
stance where I can get below parallel until I build strength enough to do them at hip
width.
The tires are staggered in
width, with
wider rubber in back giving the Macan a poised
stance — as well as handling that's more similar to a sports car than a family SUV.
The Chevy Colorado ZR2 Concept even features real deal King remote reservoir shocks, all new lower control arms that are 2 - inch
wider per side which give it an aggressive
stance as well as a 4 - inch
wider track
width to give it more stability while wheeling in various types of terrain.
The
wide rear tail lamps and a full -
width carbon - fibre diffuser further emphasise the car's
wide stance and sporty appeal.
A lower,
wider front clip — enlarged to provide greater engine cooling — adds visual volume to the lower half of the Sportage's face, resulting in a planted and aggressive
stance, though it keeps the same overall
width, 73.0 inches, as its predecessor.
The track is an inch
wider, tire
width has been increased from 215 to 225 mm and the Avenger has been lowered 12 mm in the front and 6 mm in the rear for a lower, more aggressive
stance.
The overall effect is a car with a more aggressive
stance, that appears lower,
wider and more planted on the road, despite no increase in
width compared with the previous Evora.
From the rear, the 2018 Legacy conveys a
wider, more planted
stance, although the car measures the same
width as before.
The track is an inch
wider, tire
width increased from 215 to 225 millimeters and the vehicle is 12 millimeters lower in the front and 6 millimeters in the rear for a more aggressive
stance.
A 69 mm increase in
width has given the Polo a much
wider stance and improved space for passengers.