Width Bench
Width Bench
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When doing full squats, how far apart should my legs be?
I used to be pretty wide, when I was a bit on the heavy side. But, one time I trained with my teammate and he told me to put my legs about shoulder width and I felt better.
Basically, my legs are really strong but my back isn't as strong, so putting my legs closer together "felt" better for my back for some reason.
I have used to narrow stance since then (about a year now) but yesterday I was went heavy and it was easy wide.
Can somebody explain to me, what each stance does for my legs, knees, and back. Does the wide stance ultimately translate into lifting more weight?
stats~
body weight: 250 lbs
squat: 405 X 10
bench: (hammer throwers don't bench) 315
clean: 285 X 3
deadlift: 550 lbs
Generally, shoulder width or hip width apart, toes either straight forward or turned out slightly.
The really critical thing you should keep in mind with squats -- esp. heavy squats -- is that your toes and knees are traveling in the same direction, and that your knees aren't going too far over your toes. The movement should be initiated by bending at the hips and moving your butt backward; then, the knees bend.
Using a wider stance will probably enable you to use more weight, since you will be using more of your hips and glutes (and less focus on the quads). If you are using a close stance, chances are your knees are going way over your toes (which will be good for back, but not so good for your knees). Have someone spot your form and point out any mechanical issues with your squatting technique.