Wide squats or narrow?

Joe · Post by **Joe** » Mon Jul 07, 2008 3:21 am

In highschool weight training, we were taught to do squats narrow. I had a very hard time doing narrow. I'm guessing because I'm short and wide. I had a tendency to arch or hunch back forward. After about a month of hassle with that, I finally was able to do it with a weightbelt. I could do squats fine then on, but still didn't feel completely natural. One day in the class, we were introduced to wide squats. I did those far much easier than I ever did with narrow squats.

Now, I'm out of highschool and going to start working out again. So, should I do which squats feel natural or go with the stance that gives more results. Or, do both for different results.

Thanks, for any replies.

swanso5 · Post by **swanso5** » Mon Jul 07, 2008 5:45 am

exercises should be programmed to fit your body structure, not the other way around...in that case your old football/conditioning coach is a dick and you should go for what feels natural

Joe · Post by **Joe** » Mon Jul 07, 2008 6:03 am

Yea, he was a dick. Thanks for the help.

littleshelly · Post by **littleshelly** » Mon Jul 07, 2008 6:13 pm

swanso5 wrote:exercises should be programmed to fit your body structure, not the other way around...in that case your old football/conditioning coach is a dick and you should go for what feels natural

I was about to ask the same question. I am very tiny. 4' 10" and I do 50-100 squats a day and also find it difficult to do narrow. I mix it up a little and switch positions to work different areas. But for the most part I do wide. Nice for the butt and legs. I have noticed a big difference in both doing squats, lunges and the elliptical.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Mon Jul 07, 2008 6:47 pm

Some would stay I have a wide stance but its the most comfortable for me.

Boss Man · Post by **Boss Man** » Mon Jul 07, 2008 7:01 pm

I just use a medium stance, not too wide, not too close, and a 10-2 foot position. Well sometimes it's 11-1

swanso5 · Post by **swanso5** » Mon Jul 07, 2008 8:21 pm

the further out your toes need to be the more ankle mobility work you need

Christopheel · Post by **Christopheel** » Mon Jul 07, 2008 8:45 pm

Me too I'm medium, usually those who are a bit more heavy tends to go really wide.

littleshelly · Post by **littleshelly** » Tue Jul 08, 2008 3:08 am

swanso5 wrote:the further out your toes need to be the more ankle mobility work you need

How do you mean Swanso? How wide apart your legs are or if your feet are not pointed straight ahead? What do you suggest for ankle work. I stretch ankles and feet but don't think I really work at them.

swanso5 · Post by **swanso5** » Tue Jul 08, 2008 3:16 am

the more you need to externally rotate your toes (point outwards)...

search youtube for ankle mobilisations as well stretching...it would also be a great move to find a foam roller from somewhere anfd do this:

roll - itb/tfl (sides of thigh), thighs, calves (front and back)
stretch ankle and calves x 30secs each side
ankle mobilisations x 10 each leg (test both sides to see what restriction there is)

the aim for the ankle mob's is to be able to do them (keeping heel flat on the floor) with your toe 15cms from the wall

Sunni8123 · Post by **Sunni8123** » Sat Jul 19, 2008 4:40 pm

the narrow u are the more power u have and the wider ur stance is the more wight move. That what Powerlifting coach sayed and it true.
But still do what ur comfortable and have good form to.

swanso5 · Post by **swanso5** » Sat Jul 19, 2008 10:40 pm

you'll move more wt with a wide stance as you have less range of motion to move the wt

vamp · Post by **vamp** » Sun Jul 20, 2008 12:47 am

A wide stance also lowers you're centre of gravity which increases the strength in a motion as well

Sunni8123 · Post by **Sunni8123** » Tue Jul 22, 2008 12:21 am

I personal use narrow. But I train some in wide.

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