Determining proper squat stance
nossmf
Posts: 12,073 Member
I read a suggestion online about how to decide how wide to place your feet doing squats, wanted to get the opinion of the crew here.
Sit down on a bench or box with height where your legs are at the bottom of your squat depth. Put your feet one inch apart, try to stand up. You'll automatically lean forward to shift your center of gravity. Sit back down, move your feet a few inches further apart, try standing up again.
Keep repeating this process of moving your feet further apart until you can stand up without leaning forward. If you were to keep moving further apart, you'll start leaning forward again.
Your preferred squat distance will be the point where you can stand up without leaning. Opinions?
Sit down on a bench or box with height where your legs are at the bottom of your squat depth. Put your feet one inch apart, try to stand up. You'll automatically lean forward to shift your center of gravity. Sit back down, move your feet a few inches further apart, try standing up again.
Keep repeating this process of moving your feet further apart until you can stand up without leaning forward. If you were to keep moving further apart, you'll start leaning forward again.
Your preferred squat distance will be the point where you can stand up without leaning. Opinions?
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I haven't tested that but initially my assumption is that once you place a load on your back it can change things.
Similarly this is why some people will have movement issues during a BW squat but not necessarily a loaded squat.
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As per SS on this... Although i do my BW Squats as my regular squat stance.
Probably might work for some. Could maybe be used as part of assessing someone for squat stance though0 -
My squats are very poor, low weight and wobbly knees but I found that when I went to a heavy weight (110kg) that my knees came inward to parallel for the push up. Is that ok?0
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Nope. Never; your knees should go outward. Be very careful with your ligaments...this is from my coach; he competes in squats / deadlifts. His form is awesome. But mostly; his clients never get injured which is the best reference for meMy squats are very poor, low weight and wobbly knees but I found that when I went to a heavy weight (110kg) that my knees came inward to parallel for the push up. Is that ok?
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My squats are very poor, low weight and wobbly knees but I found that when I went to a heavy weight (110kg) that my knees came inward to parallel for the push up. Is that ok?
Your knees should track your toes. At heavy weights, your knees may want to cave - focus on keeping them pushed out.0 -
just to play devils advocate....your knees should never go valgus (caving in completely) however very slightly pulling my knees IN at the moment you reverse the weight as per Dan Green has actually helped my squat a ton.
http://www.jtsstrength.com/articles/2013/05/29/west-of-westside/
https://www.youtube.com/watch?v=QBnMjeMYY40
clearly there is a big difference in doing that in a controlled manner on purpose rather than letting your knees by default0 -
just to play devils advocate....your knees should never go valgus (caving in completely) however very slightly pulling my knees IN at the moment you reverse the weight as per Dan Green has actually helped my squat a ton.
http://www.jtsstrength.com/articles/2013/05/29/west-of-westside/https://www.youtube.com/watch?v=QBnMjeMYY40
clearly there is a big difference in doing that in a controlled manner on purpose rather than letting your knees by default
I have seen quite a few people do this. I actually do it myself - I was doing it naturally, but actually did it more consciously after watching that video (well, did as I have a knee issue at the moment - not related to this) - perpendicular is fine imo - just not caving. I would not recommend it to people who are not experienced however - I see it as more of a tweak to getting more power.
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