I completely understand why olympic lifters and vertical jumpers would go with a close stance because you can start much lower and generate more force from the bottom but this is NOT applicable to a competition squat!! View our enormous library of workout photos and see exactly how each exercise The only study looking at joint moments that tested the same participants with two different stance widths reported a slightly higher peak knee moment with a narrower stance, but it also specifically restricted forward knee travel with a wide stance, which removes the chance for an apples-to-apples comparison. When I first started using this squat style more often, the first thought that came to my head was Tom Platz, aka “The Quad Father” on the hack squat machine, and under the bar for that matter. Narrow-stance squat. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Builds muscular strength and endurance in the hamstrings, glutes, and quads, Works core and upper-back strength to maintain a neutral spine, Improves hip mobility to reach proper depth, Great component of a bodyweight circuit workout. Suitcase Squats. However, we can state, quite confidently, that the common wisdom (close stance squats are way more knee-dominant, and wide stance squats are way more hip-dominant) is probably wrong. 3. The Journal of Strength & Conditioning Research, 23(1), 246-250. I realized something interesting when I was re-reading one of my favorite journal articles (and yes, instead of re-watching TV shows for fun, I re-read journal articles. Breathe into you belly, not your chest. Be mindful to not use too wide a variety of exercises, or rotate them too frequently. Many people will find they can't go as deep in a narrow-stance squat as with a wider squat, which is normal. Only one other study looked at joint moments. The researchers measured the knee and hip moments and moment arms at varying points in the lift. 12 sumo RDL to sumo squat 2️⃣ 3 SETS 12 sumo to close-stance squat complex 3️⃣ SUPERSET ~ 3 SETS 12 good mornings 12 split squats each leg 4️⃣ BURN OUT SUPERSET 10 single-leg elevated glute bridges each leg 10 elevated glute bridges each leg Wearing @gymshark flex shorts and bandeau training bra song is if I hated you by FLETCHER Directions: Perform 10 reps of a narrow-stance goblet squat. So, wide stance squats were actually more knee-dominant in this study. (2012) reported peak joint moments in the “traditional” squat compared to the “powerlifting-style” squat. He’s trained hundreds of athletes and regular folks, both online and in-person. It is quite often accompanied by lumbar … Finally, several studies have shown that stance width doesn’t really impact quad activation, though wider stance squats may do a slightly better job of activating the glutes. Use both squat stances in your training to maximize leg development and squat strength. Close-stance squats tend to put more emphasis on the quads. Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). Compared to other stances, your quadriceps will be activated more, but some will disagree — claiming that the weight used is the true determining factor. Sorry, your blog cannot share posts by email. Wide-stance lifters have more spread on their feet than lifters with close stances do. Greg Nuckols has over a decade of experience under the bar, a BS in Exercise and Sports Science, and a Master's in Exercise Physiology. Here’s what you need to know about your squat stance width. Stand with your feet slightly wider than hip-width apart, toes slightly turned out, … The stance width that allows for the longest range of motion will likely be your best bet for building your quads (which may be narrower for some people and wider for other) but the inherent influence of stance width itself seems to be pretty minimal. This is interesting because typical bro wisdom says that narrow stance squats are more knee-dominant and better for building the quads, while wide stance squats are more hip-dominant and better for building the posterior chain. So, it may not be that wide stance squats are inherently more knee-dominant. How To Properly High Bar Close Stance Squat | Jesse Burdick | Super Training Gym Mark Bell - Super Training Gym. workout correctly the first time, every time. All participants were allowed to select the stance that was strongest for them (as the data were collected in-competition). But the devil, as they say, is in the details. The study is titled A Three-Dimensional Biomechanical Analysis of the Squat During Varying Stance Widths by Escamilla et al. I defined “knee dominance” by this simple calculation: knee moment arm ÷ hip moment arm = knee-dominance. (2001) showed that a narrow, medium, and wide stance squat were all considered ‘knee-dominant’ movements. Furthermore, I’ll be focusing on the ratio of knee-to-hip moment arms to account for any group differences in femur length. © 2020 Bodybuilding.com. Many people will find they can't go as deep in a narrow-stance squat as with a wider squat, which is normal. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The best squat style for developing bigger quads is theupright close stance high bar squat in weightlifting shoes. Back arched Chest up Elbows under bar Upper back tight Belly full of air. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. Narrow stance squatters took a stance around shoulder width (87-118% of shoulder width) medium stance squatters took a stance around 1.25-1.5x shoulder width, and wide stance squatters took a stance around 1.5-2x shoulder width. Stance width was approximately twice as wide for the powerlifting squat vs. the traditional squat. The larger the number, the more knee-dominant a position is. The narrow-stance squat is an exercise that targets the lower body with an emphasis on the quads. It was also, more saliently, investigating the effects of forward knee travel, as discussed here (Sitting Back vs. Down In The Squat:  Much Ado About Very Little) instead of allowing the participants to optimize their technique for strength with each stance width. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes. The squat-stance deadlift has no sticking point. A wide stance, low bar squat automatically puts your body into the best biomechanical position to squat. Loading... Unsubscribe from Mark Bell - Super Training Gym? It should be noted that the meet where these data were collected allowed supportive gear, but since this study was conducted in 2001 (before gear started getting insane) and the ADFPA (previously the USAPL) only allowed single ply gear, that shouldn’t be too big of a concern. The squat will always be king. His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. Your toes should point forward. The narrow-stance squat can be performed for time or reps in any workout. Is that really true? Rest 10 to 20 seconds. Perform 10 reps of a normal-stance goblet squat. Stand with your feet narrower than hip-width, just a couple of inches apart. Don’t judge): The typical gym wisdom that close stance squats are more quad-dominant may be wrong. Keep your chest puffed out and very slightly turn your feet out (around 40 degrees). should be done before you give it a shot. In Escamilla’s study, the participants used whatever technical approach allowed them to lift the most weight to competition standards; in Swinton’s, the participants were instructed to let their knees travel past their toes for the traditional squat, and to keep their shins as vertical as possible in the powerlifting-style squat. The narrow-stance squat is an exercise that targets the lower body with an emphasis on the quads. A great progression for air squats is simply to add a dumbbell in each hand, and … Bodyweight Squat. A wider stance alleviates this issue by maintaining a more vertical shin position, providing an easier trip to reach depth. Rest the bar on your upper back around midway down your traps. This is the most basic form of squatting, allowing athletes to use similar hip, knee, ankle, and torso angles to competition movements. Keep your torso as upright as you … Each time you train one, you're training the other. Swinton et al. If you are a beginner with body fat, this exercise is perfect for you. So, at this point, there’s not a clear answer to the question posed in the title of this article. The participants were nationally competitive masters lifters (at least 40 years old). All rights reserved. The most relevant measurements for our purposes here occurred at the very bottom of the lift, at 90 degrees of knee flexion (a bit above parallel) and at the point of minimum bar velocity (at the end of the sticking region). The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The close stance lowers the involvement and contribution of the hips into the squat and throws more emphasis on the thighs. Post was not sent - check your email addresses! If you perform this exercise on a regular basis, you will observe the benefits of squats with narrow stance in the changing of the shape of your butt, thighs, quads and hamstrings: your butt will become rounded and toned, and your things … Just a couple of inches apart the wide stance squats are inherently more knee-dominant hip-width, just a couple inches... Stance leg workouts too traditional ” squat compared to the “ powerlifting-style ” squat moment. S worth noting that this study wasn ’ t solely investigating the impact of stance width that close lowers! Position his feet extremely close and perform the movement for a variety of exercises, or rotate them frequently... Deadlift style has incredible transfer – squat to deadlift and deadlift to squat: the Guide. 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