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Wide squats or narrow?

 
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Joe




Joined: 26 Sep 2006
Posts: 22
Location: Georgia
PostPosted: Mon Jul 07, 2008 8:21 am    Post subject: Wide squats or narrow? Reply with quote
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 my 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.
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swanso5




Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
PostPosted: Mon Jul 07, 2008 10:45 am    Post subject: Reply with quote
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
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Joe




Joined: 26 Sep 2006
Posts: 22
Location: Georgia
PostPosted: Mon Jul 07, 2008 11:03 am    Post subject: Reply with quote
Yea, he was a dick. Thanks for the help.
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littleshelly




Joined: 09 Jun 2008
Posts: 94
PostPosted: Mon Jul 07, 2008 11:13 pm    Post subject: Reply with quote
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.
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HOUSTON TEXAN




Joined: 06 Jan 2008
Posts: 715
PostPosted: Mon Jul 07, 2008 11:47 pm    Post subject: Reply with quote
Some would stay I have a wide stance but its the most comfortable for me.
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Boss Man




Joined: 25 Nov 2006
Posts: 3602
Location: My site, (Steelmuscle), and anywhere else I feel like
PostPosted: Tue Jul 08, 2008 12:01 am    Post subject: Reply with quote
I just use a medium stance, not too wide, not too close, and a 10-2 foot position. Well sometimes it's 11-1 Wink
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swanso5




Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
PostPosted: Tue Jul 08, 2008 1:21 am    Post subject: Reply with quote
the further out your toes need to be the more ankle mobility work you need
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Christopheel




Joined: 02 Jul 2007
Posts: 931
PostPosted: Tue Jul 08, 2008 1:45 am    Post subject: Reply with quote
Me too I'm medium, usually those who are a bit more heavy tends to go really wide.
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littleshelly




Joined: 09 Jun 2008
Posts: 94
PostPosted: Tue Jul 08, 2008 8:08 am    Post subject: Reply with quote
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 my ankles and feet but don't think I really work at them.
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swanso5




Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
PostPosted: Tue Jul 08, 2008 8:16 am    Post subject: Reply with quote
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
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Sunni8123




Joined: 01 Jan 1970
Posts: 2
PostPosted: Sat Jul 19, 2008 9:40 pm    Post subject: wide or narrow stence Reply with quote
the narrow u are the more power u have and the wider ur stance is the more wight move. That what my Powerlifting coach sayed and it true.
But still do what ur comfortable and have good form to.
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swanso5




Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
PostPosted: Sun Jul 20, 2008 3:40 am    Post subject: Reply with quote
you'll move more wt with a wide stance as you have less range of motion to move the wt
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vamp




Joined: 01 Jan 1970
Posts: 692
PostPosted: Sun Jul 20, 2008 5:47 am    Post subject: Reply with quote
A wide stance also lowers you're centre of gravity which increases the strength in a motion as well Smile
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Sunni8123




Joined: 01 Jan 1970
Posts: 2
PostPosted: Tue Jul 22, 2008 5:21 am    Post subject: wide or narrow Reply with quote
I personal use narrow. But I train some in wide.
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