But who’s right?! right?! This alignment keeps the pressure on the quadriceps. If however you're a weightlifter, CrossFitter, or part of the general population who wants to be strong, fit, move well, feel good, run, jump and do other things that require decent body movement then these restrictions MUST be worked on otherwise you’re an injury waiting to happen. Leave a comment on our, If you feel you need help with the flexibility or imbalances side of your squat definitely check out, 81026707_595778717657697_8394496644975951872_n.jpg, 81961677_454554888781064_9201875098473070592_n.jpg. Pretty good day today. but that 1 person who does has a ton of potential: Build up volume with lighter weights and good technique to prepare your muscles, joints and ligaments for heavier stresses in future. A high-bar position is commonly used and for most people, you will not move back as much as in the low-bar, wide-stance squat. Leg press – 5×15 (5 minutes total) The best squat style for developing bigger quads is the upright close stance high bar squat in weightlifting shoes. 185lbs high bar squat form check. Stance looks narrow and toes too forward. 1. Why the high bar squat? Don’t waste your money. I squat low bar with a medium stance and pull conventional and sumo but recently made the change to pull sumo in competition. Close-stance squats tend to put more emphasis on the quads. How ever my knowledge of power lifting equipment is almost non existent so maybe one of the guys who lift equipped can chime in with a more informed opinion. Thanks Will. If you have long legs and a long back, choose a close to medium stance. However, we can state, quite confidently, that the common wisdom (close stance squats are way more knee-dominant, and wide stance squats are way more hip-dominant) is probably wrong. Why the high bar squat? Most people will experience problems from hacks squats in the long run. Heels at shoulder width and toes out 30°. Those are Roman Chair Squats. Lately many raw powerlifters are having tremendous success squatting far deeper than parallel. 1. The reduced depth and range of motion increases your chance of being able to stand up and complete the squat as the distance the bar is travelling is significantly less than the high bar squat. Brace hard and keep a big chest. The negative side is that weightlifting shoes stress the knees more. 235x5. I’m going to try the Quad Squat (heels elevated around 3 inches) because I can’t get quad stimulation even in weightlifting shoes. The reality is there’s no single foot placement that suits everyone. Learn how to do this exercise: High Bar Close Stance Squats. Use both in your training throughout the year. The feet should generally point forward in line with knees. Alternative #3: Close Stance High Bar Squat. Close. Low bar squats often lend themselves to a wider stance and more forward facing feet, where as a high bar usually favours a narrower stance with toes more pointed outwards, but this is more of a guideline, and it’s up to you to find out where is the best foot position for you. Knowing the correct amount of torso lean and knee positioning is extremely important for each, if you accidentally combine the two techniques this is a recipe for patellar tendonitis, pain, extreme tightness, even back or knee injury. High bar Close stance squats – 6.10.2014. Therefore, the answer to the wide or narrow question is, it depends. A low-bar squat is when the bar is placed below the upper traps and on top of the rear delts. Did you make any mistakes you wish you had avoided? A lot of the emphasis on hips versus quads comes from the centre of gravity and force through the foot. A cue often used for low-bar squat placement … Setting the bar too high or too low can force a lifter to put themselves in a dangerous position in order to un-rack and re-rack the weighted barbell. It depends on factors such as your foot, ankle, & hip mobility, the shape of your hips, the length of your femurs and more – it’s highly unlikely that your training buddy, coach, or random YouTube guy has the exact same combination of anatomy and mobility as you. If your abduction isn’t that great, moving your stance in a smidge, putting on some weightlifting shoes and squatting high bar is your next best option. Bar path was already mentioned. Actually, regardless of how you move the most weight, this would be my recommended training lift for you if you have short femurs and a long torso. Kept everything after the squats light and really just tried to get a good pump. By pulling your shoulde… GO. I had a heavy lower body squat today, and experienced some really intense pain when squatting anything heavier than 29 kg. Some powerlifting coaches even recommend lifters use high bar squats in their off season just to gain strength in their full ranges, and to give their body a rest from the heavy demands of their low bar squats. High bar, front squats, pause squats, box squats: as it turns out there are a lot of different ways to bend your knees. Find athletes of a similar build to you and see if your squat positions are the same as theirs. Your stance may change over time a little, especially if you’re actively working on your squat flexibility, but don’t try and chase a position that causes you pain, discomfort or weakness. The squeezing and flexing of the muscle can be very important or very detrimental to your squat, so let’s look at muscle contraction in both. The high-bar squat has the bar lay on top of the shoulder, just below the C-7 vertebrate. Goblet squat 1x10. The next step is to get the bar into the correct position on your back. A turn out of the feet is absolutely fine provided the knees track over the toes and do not collapse inwards. A narrow stance squat or close stance squat is a back squat performed with feet at around shoulder-width apart or even narrower. Stacked joints are happy joints and take it from me: if you look wonky when you’re squatting, you need to figure it out ASAP and not just ignore it. Not necessarily true. Or have any advice for those just starting out? Leg press – 5×15 (5 minutes total) 3a. 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. Peterson Step Ups – 4×10. 22. Weightlifting shoes allow you to stay even more upright. December 14, 2015, 5:25pm #2. Moreover, the wooden heel of the weightlifting shoe helps you squat deeper. I've always done high-bar, wide stance, hip crease below the knee squats. If something feels a lot easier on one side compared to the other, practice the side you struggle with a little more often - this is the premise of both. This article ends with a piece of advice that should sound familiar to consistent readers: this is a detail that’s probably not worth getting too hung up about. It can take a year, or even two, before back and knee pain become a big issue, but by that time the “bad technique” has been used so many times it’s become ingrained – that’s just how you squat. The blood volume of higher reps will increase the pump (always a good thing). I think the wide stance will help certain type of equipped lifters more. 3 – High Bar or Low Bar? 325x5. The biggest problem is that you can squat like this - people are still going up and down, assuming that they are squatting how you’re meant to squat – you will be able to progressively add weight, with the symptoms and injuries taking time to develop. Pull yourself under the bar and trap it tight against your tops of your shoulders and back of your neck. Video your squats from the side and get really good at video analysis. The Lift Off. [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 participants were nationally competitive masters lifters (at least 40 years old). Close-stance squats tend to put more emphasis on the quads. HBCS Squats – up to 445x5x5sets (20 minutes) 2. 10 – Muscle Contraction. I tried GHR's and couldn't even do those. The squats in "squat 1" and "squat 2" don't look like they count. 11. Posted on June 3, 2014 by oneidstrength. There’s nothing worse than feeling something go “pop” and then later realising it was completely avoidable. Anyone’s flexibility is changeable! That said, the majority of powerlifters would be far stronger if … I think it's a great looking squat, and I know a lot of very strong men who squat that way. facko . It may seem expensive, but even just one or two sessions with a coach you could save a years’ worth of physiotherapy bills later down the line… or surgery in five years’ time - surely that makes it worth at least checking? As squats are a bilateral movement, they require your body to have a certain level of symmetry. I have been doing high bar, close stance squats for quite a while and was wonder if wide stance squats to a box will help me strengthen my hips and glutes? wooden heel of the weightlifting shoe helps you squat deeper. If you’re 30+ and haven’t really done much outside of school sports, you don’t have a solid foundation to be loading up 80%+ of your perceived max back squat for sets and reps… especially if your 1RM back squat was something you grinded out 3 years ago and never have since... Do the work that the kids are forced to, build a foundation and you will get much better results in the long run. A high bar position (where the bar rests high on the upper traps) facilitates a more vertical torso, since the body doesn't have to accommodate for the bar being too far behind the center of gravity by leaning forward at the waist. They’re are often given partial information, don’t understand the details of what they’re being told, or told generic advice and end up squatting in a way that doesn’t suit them. Starting up my deadlift cycle for the meet in august next week. No matter what stage you’re at, always remember your own training background - too many people try to do programs that are written for/by people in their twenties who’ve been lifting since they were 5 years old. Explore Skimble's fitness and personal training ideas online. 2. As long as you're mobile en… Sissy squats place too much stress on the knee joint. You move up and down like a piston, and the strict upright stance carries over to racking cleans and recovering from the deep position. There are a few reasons for this: 1. Natty Maximization – A New Book By NattyOrNot.com. You need to shove your knees out so they track over your toes. and eventually found out that a low bar/medium stance allows me to squat in the best form and handle the most weight. 3. Raw Guys Squat High Bar, Closer Stance almost exclusively from what I have seen. Kept everything after the squats light and really just tried to get a good pump. If you have any uncertainty, pay for advice from an established Coach - not just a lifter that you know or friend. You only squat down until your hip crease dips slightly below your knee if you view from the side; that is the Powerlifting competition standard so any lower would be unnecessary. 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