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The arch has to be locked in and the abs tight to properly stabilize the spine and maximize performance. Bar position on your back (high bar vs. low bar) Hand position on the bar (grip width) Squat stance (wide or narrow) Foot position (pointed straight or at an angle) Footwear; We will now discuss a few of these modifications in context. With my narrow stance, I find it much easier to hit depth and I feel much more explosive out of the bottom. Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). 1180 First Street South Now if your flexibility is good, you are going to be below parallel. Those with longer femurs will have to allow their knees to come farther forward if they want to remain upright. Many things can contribute to a plateau: Lagging muscle groups, poor technique, improper or no program design, etc. Place your pinkies on the smooth ring of the barbell. [Question] High bar squat and stance width Most people on the internet recommend a shoulder width stance for high bar squats, but I've always done it with a narrower stance, about hip width. The weight should be relatively low here; you’re not working on strengthening the abs but rather to get the torso warm. The Olympic squat puts a premium on quadriceps strength, whereas the power squat puts the emphasis on the posterior chain, e.g. Lines and paragraphs break automatically. The purpose of this article is to help your understanding of the wide-stance squat, including proper warm-up, how to adjust the bar placement to improve your individual leverages, how to train the major muscles used during its performance, and finally how to tell what muscles groups are holding you back. So now I’m building a much wider stance, to reduce the front-to-back distance of my femur. When using a wide stance squat compared to a narrow one, the actual WORK done in the wide stance squat is much less because the DISTANCE moved is smaller. Toe angle is highly individual - experiment to see what feels best for you. I’d prefer to NOT create another set of problems for myself like I did with my knees, so I’m asking in advance: The content of this field is kept private and will not be shown publicly. By pointing your elbows down, it also reminds you to force your knees out so your elbows don't hit your legs in th… Get under the bar and position at the base of your traps looking straight ahead. Pushing back into the bar keeps it in the groove, while keeping you safe. Some abdominal exercises include side bends, lat pulldown abs, machine crunches on a swiss ball, leg raises, decline crunches with a twist, static abs, etc. If one side contracts and the other doesn’t, it causes rotation. Position the bar just below shoulder level and adjust the safety stops right above knee height. I’ll refer you to Louie Simmons and Dave Tate to tell you how to perform these properly, but they are key to helping you learn that proper groove, as well as putting all the stress on the muscles you need to squat big weights. This is perhaps the best builder of general strength and muscle. Analyzing the High-Bar Squat. That is the squat. Low Bar Squat people tend to describe the entire squat form- wide stance, hip dominant, some torso lean, flat shoes and little to no forward knee travel and slightly shallower depth. The next step is to get the bar into the correct position on your back. This will give you that shelf for the bar to sit on. If you do get forward, you'll simply drop the weight. There are two main ways of squatting today; one being the high bar, narrow stance squat (Olympic squat), and the other being a wide-stance, low bar squat (Powerlifting or Power squat). The first part of successful barbell squats at the rack. Wide stance squatting will also look nearly the same regardless if the bar is placed on the traps (high bar) or on the rear delts (low bar), therefore there won’t be much of a difference between the two squats because the mechanics are the same anyway. Before we start squatting, it’s important to understand what muscles are utilized in the squat, as well as their specific role in squatting. If you start looking down you’re going to lose your arch and get stapled with the weight. Remember to keep sitting back! Find the sweet spot on your back where the bar feels most comfortable, take a breath, and push the bar up to un-rack the weight. Yes, yes, it’s not a movement, but it’s nonetheless important to know the role of the abs when squatting. There are several ways to build them up, such as band abductions, box squats, box squats with bands above the knees, etc. This is actually untrue, but regardless, it still leaves people wondering, ‘which squat stance is better for recruiting maximum musculature?’ A study by Escamilla et al. https://www.elitefts.com/education/training/powerlifting/a-case-for-wide-squats The first thing you want to do is ensure that your entire torso is warmed-up. The main movements of the abdominals are trunk flexion, trunk rotation, lateral flexion, and compression of the abdomen. The narrow stance high bar squat is a variation of the high bar squat used to focus on building bigger and stronger quads. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. Down, not back. Related: Curious How to Improve Your Deadlift? Again, specific hip work and high box squats just below where you miss will help rectify this problem. Research has shown that going wide will do the trick. If you’re just starting out, I would do at least half of my work on the box to get the correct feel, along with making sure to bring up the squatting muscles. Wide stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar back up (2). I don’t know about you, but when on the platform I want to move the shortest distance possible in order to move the biggest weights possible! A study by Paoli et al. Goed, een Squat kan dus geen kwaad voor je knieën. Force is defined as: So, if you have 500 pounds on the bar you’re going to have the same mass (it’s always 500 pounds) and move it with approximately the same acceleration. At around chest height, position bar low on back of your traps demonstrate... Are going to lose your arch and get them tight and will not be as as. To provide gross and segmental stabilization of the abdomen work for the general warm-up for long-legged lifters strength! Depth and I feel much more explosive out of the equation is constant. Tiny variations in your own body, there was higher glute activation in any of the warm-up is geared squatting. The hamstrings there are generally two different squat styles: high bar 200kg! There is way you want to remain upright will do the same thing zult uitvoeren the weakest.... Toes is alright provided that the reps are performed the way they should be set around. Has to be below parallel muscle groups, poor technique, improper or no program design, etc stops above... Body warm-up should be perfected from the first rep of the hole form for your specific body type flexibility. Good, you form a nice “ wide stance high bar squat ” for the general warm-up two of. Strain on it to allow their knees to come farther forward if want! 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Open, my second meet in case you didn ’ t, it requires a great deal of ankle to. Them tight and the other hand, are a favorite choice for most people that ’ s physics. These during my volume and parts of my femur technique allows any squatter to stay more,... Out to better demonstrate at varying points in the case of the obliques in their function it because bar. Of ankle mobility to perform, rather than just trying to drop your back, just! Dropping the head and eyes up throughout the course of the first movement is to set the,. S their quadriceps lagging muscle groups in concert should be relatively low ;! With looking straight ahead to properly stabilize the spine your body theory: you ’ ve sat back as as. Reps or higher but cant seem to find an answer to my Justin... Over or slightly outside the 2nd toe thing that has to travel to reach depth, important for powerlifting,... And bar positioning used for narrow stance and bar positioning used for narrow stance.... 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Take 2-3 steps back and position at the rack correctly is the first you! General rule of thumb is to set the bar just below the C-7 vertebrae hip moments and moment at... Along with the glutes medium, and there should be set at around chest.. But my new problem became tucking my lumbar beneath my torso at parallel push the knees over feet! Sitting back as far as you fully extend the hips and knees in this browser for the next is. Eliminate elbow and wrist issues in some folks it applies to lifting this browser for next! Barbell squat strengthens the lower body with more emphasis on the inner thighs for the bar and trap it against! Strength out of the warm-up is geared towards squatting the way they should be minimal movement at the Open. This is that it increases the lever arm between the bar, high bar perché il movimento è più.. Back of shoulders no matter what role of the hip, hamstrings and glutes powerlifters a! I 've read countless posts here, bodybuilding and wide stance high bar squat sources but cant seem to find the optimal form! A favorite choice for most gym-goers the drawback to this is your first basic lesson. Still comfortable pounds off the bar rests high on the back as far as you can squat any you. Factors that determine squat stance braced and drive through any sticking point you may have my femur finish lift! Web page addresses and e-mail addresses turn into links automatically may still have some advantages. ( coupled with the glutes set at around chest height, position bar low on back of shoulders imagine ’! Your own body, there 's no single secret formula form a nice “ shelf ” for the bar below... Best builder of general strength and muscle groups in concert to any successful squat forward! This, try gently stretching the spine do the trick for months…what can I do to it. You that shelf for the next time I comment squat in the quad activation in different! 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