Grasp barbell to sides. There are generally two different squat styles: high bar and low bar. Dismount bar from rack and stand with wide stance. Dumbbell squats. So yesterday I tried the high bar rack position with a wide stance such as would be used with low bar. When you use a closer stance and higher bar position, it's easier on your body since you can't use as much weight as you could with a wide stance and a low-bar position. The majority of people who first start squatting hate it because the bar hurts their back. Further, wide stance squats have been shown to have greater abduction and adduction with greater internal and external rotation of the femur during the lift (7). Squats performed inside a power rack. So I tried various different squat techniques: Low bar, high bar, wide stance, medium stance, narrow stance etc. to make sure that the reps are performed the way they should be. A study by Paoli et al. One benefit of a high-bar stance is that by staying more erect, the squat will LOOK deeper. Toe angle is highly individual - experiment to see what feels best for you. The only situation where this isn’t true is when your problem is technique, and the key in this case is to PERFECT TECHNIQUE! 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. 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.. Left: wide-stance; Right: close-stance (Source: Wikimedia) A lot of the emphasis on hips versus quads comes from the center of gravity and force through the foot. If the knees track medially to the feet during the squat, chances of encountering chronic knee injury – such as patellofemoral pain syndrome (PFPS), knee osteoarthritis, medial collateral ligament sprains, and damage to the knee cartilage and meniscus – all … Anything that gets a sweat going and the entire body warmed up will work for the general warm-up. While migrating from a low bar squat to a high bar squat, I generated nasty tendinopathy in my knees. Bigger guys will have more of a problem with this due to upper back hypertrophy and/or inflexibility in the chest and/or shoulders, but smaller guys shouldn’t have a problem. First off, stand with your feet hip width apart and squat down to parallel. However, many individuals widen their squat stance but don't concomitantly flare their knees outward throughout the squat, which can be problematic. The drawback to this is that it increases the lever arm between the bar and low back, therefore putting more strain on it. Many things can contribute to a plateau: Lagging muscle groups, poor technique, improper or no program design, etc. The traditional wide-stance box squat is the exercise of choice for the powerlifter who wants to move big weights, the athlete who needs to run faster and jump higher, and even the poor schlub who needs some mass on his ass so he can sit down in a chair without sliding out of it. Wide Stance High Bar Squat Form Check Please I can't low bar squat due to chronic low back issues, so let me get that out of the way foremost. Note how much less actual vertical displacement there is. Powerlifters often use a wider stance when competing and using the low-bar technique. At the same time you are sitting back, you have to push out on the knees and feet to fully activate the muscles of the hips. Neck position is highly individual as well - some prefer a neutral neck position (i.e. This is your first basic physics lesson as it applies to lifting. It’s simple physics: A squat is work. In this variation, you place the barbell high on the traps and behind the neck, just below the C-7 vertebrae. Broadly speaking someone who squats in a wide stance is trying to engage more glutes and someone who squats in … That is the squat. When you get tired, you rely on the muscles that are strong, and for most people that’s their quadriceps. However, the low bar placement decreases the lever arm between the low back and the bar, while also allowing the lifter to recruit the gluteus maximus muscle to a greater degree. You'll be … Analyzing the High-Bar Squat. You have to learn to maintain that tight arch no matter what. 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! There are several ways to build them up, such as band abductions, box squats, box squats with bands above the knees, etc. I think I'm doing two things wrong on high bar: 1) I think I'm squatting too deep, using momentum, not strength to get myself out of first part of the very bottom. The latter is done by using a shoulder-width stance. Another solution is to add in accommodating resistance to your training, ala Westside Barbell. One problem that I often see is that people too often look great on their first rep, and then each rep after that looks worse and worse. Narrow stance squats are normally performed with the bar on the back as a back squat. Wide- and narrow-stance squats. 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. Learn how to get order discounts and FREE fitness gear! From rack with barbell at upper chest height, position bar low on back of shoulders. Notice I didn’t say push up, contract the hamstrings, glutes, etc.…this will cause the weight to shift forward and possibly rip your head off (as stated before). You may see competitive powerlifters using a wide stance at the cost of this long range of motion, but that is not for us. 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. The arch has to be locked in and the abs tight to properly stabilize the spine and maximize performance. This will give you that shelf for the bar to sit on. So in summary, the high bar squat and front squat build power in the legs, glutes and erectors—the agonists or powerhouses of the squat. The low bar wide stance squat allows for additional loading of the hips, adductors and low back and potentially offers the lifter with the greatest potential for big lifts. If you start looking down you’re going to lose your arch and get stapled with the weight. Get under the bar and position at the base of your traps looking straight ahead. High-bar squats, or Olympic squats, are a favorite choice for most gym-goers. The specific part of the warm-up is geared towards squatting. The first thing you want to do is ensure that your entire torso is warmed-up. Take a deep breath and keep your elbows in line with your torso. Olympic-style, where the bar rests high on your traps. Experiment with each and see which one works best for your anatomy. Email: click here. The wide-stance half-squats commonly observed in the suit-and-wraps recreational federations demonstrate this effect quite nicely. 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