TH&S

Morning all,

Been doing a bit of reading and I'm thinking of adjusting my squatting style.

Currently squatting Powerlifter style - wide stance. However this has resulted in unwanted growth in the Glutes.

Now tempted to squat with a much closer stance to take the pressure off the Glutes and more onto the Hams and Quads.

I know I won't be able to Squat the same weight with the altered stance, so I was planning on dropping the weight down to maybe 120kg for reps and just adding 5/10kgs to the bar each time until I find the correct weight.

Main question is are there any other 'gotchas' I should be aware of when squatting with a closer stance?

I'm guessing balance will be one (reduced base on the 'triangle') - any others?

Cheers.
Tall

:lift:

Bulldozer

You wont be able to squat as deep if you go too narrow.

Thus you wont put more emphasis on the hams, your put less i think your find bud.

If you wanna hit the quads more directly do front squats.

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TH&S

Surely can't be right mate - depth shouldn't be affected by the stance?? Should it?

Its more I don't want to work my glutes as much than I really want to work my quads.

Plus I don't like front squatting - chokes me - grrr

Bulldozer

Depends on the person.

I certainly cant squat as low with a narrow stance, your thighs hit ya guts, guess mine is a bit big tho

You may be different mate, your so tall it may not effect you in the same way, but for most i would say narrow stance = less depth in general

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invisiblekid

Not squatting as deep will reduce the emphasis on your glutes, not sure about stance.

Front squats will also reduce glute involvement, but I find my hams don't get a good a work out if I just do front squats over normal.

How about getting a stingray to help with front squats?

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Bulldozer

Good idea, i have one they are awesome

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TH&S

I think its the other way around bully - Olympic squats are easier to go lower due to leg placement than my wide powerlifting style squat.

http://bodybuilding.com/fun/tya5.htm

I've prob used the wrong terms

Bulldozer

How can it possibly be easier to squat lower using a narrower stance dude?? Or is that not what your saying?

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shorty

hack squats are good if you wanna do close stance.... front squats really fooked my knees up... just a thought!

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TH&S

Ignore the "narrow stance" part - wrong terminology.

Goto http://bodybuilding.com/fun/tya5.htm

And look at Photo D and E

A wide Powerlifting stance means its only practical to get to parallel.

With Olympic squatting its easier to go deep.

Does that make sense?

paulo

get stuart mcroberts book - the insiders guide to weight training technique-it is really good for squat advice,perosnally due to back probs i now do quite a narrow stance to parallell-has improved quads a lot still hits hips and glutes