high bar squat wide or narrow stance? - Ausbb

milketc · 05-05-2010, 02:51 AM

hey,

I initially started out with a high bar squat about 4 months ago, then changed to a low bar squat just to try it out, i found that i was getting sharp pains in my shoulders with the low bar squat so i changed back to the high bar squat.

When i was doing the low bar squat i was using a wide stance, and i have been reading that you are meant to do the high bar squat with a narrow stance. Would the purpose of this be just to make it more difficult? I find that with a wider stance i have greater balance and the squat is easier. With a narrow stance i find myself falling forwards when the weight is heavy and i am fatigued.

Also, I've found that my knees have been getting sore recently especially today after squatting with a wide stance, any thoughts to why this might be occuring?

thanks in advance.

Oli · 05-05-2010, 04:02 AM

Did you keep your wrists straight whilst holding the bar when low bar squatting?

Also it depends what you mean by wide and narrow stance. If by wide stance you mean shoulder width or beyond you can cause a lot of damage long term, whereas if by 'narrow stance' your referring to that bs squat style in bodybuilding mags you're probably not going to get anywhere.

Knees hurting could be a number of problems - wobbley noob knees, not going to proper depth or not giving your feet proper placement.

If it were me, I'd probably use a narrow stance (a little in from shoulder width) and speak to PTC about your form. Hes more familiar with high bar squats than anyone else on here.

Fadi · 05-05-2010, 04:55 AM

Quote:

Originally Posted by milketc

hey,

I initially started out with a high bar squat about 4 months ago, then changed to a low bar squat just to try it out, i found that i was getting sharp pains in my shoulders with the low bar squat so i changed back to the high bar squat.

When i was doing the low bar squat i was using a wide stance, and i have been reading that you are meant to do the high bar squat with a narrow stance. Would the purpose of this be just to make it more difficult? I find that with a wider stance i have greater balance and the squat is easier. With a narrow stance i find myself falling forwards when the weight is heavy and i am fatigued.

Also, I've found that my knees have been getting sore recently especially today after squatting with a wide stance, any thoughts to why this might be occuring?

thanks in advance.

Re read the above and I'm sure you'll find the right answer given by yourself to yourself!

My answer re the stance positioning would be this: perform the squats at a stance that you feel most comfortable at and most powerful at. That was simple now wasn't it

!

Fadi.

**The Hulk** · 05-05-2010, 10:35 AM

Totally agree with Fadi.
Just really discovered this myself yesterday.

I have been using high bar with no wider than shouder width stance, and it always felt a little awkward, something just didn't feel right.
Then just tried a little wider then shoulder width and the movement feels so much more natural and stronger and I'm able to get total depth.

NPR · 05-05-2010, 12:56 PM

Post up a video for us.
Posted via Mobile Device

AndyMitchell · 05-05-2010, 01:05 PM

It might seem a little silly, jump up and down a few times, where your feet land usually indicates the best position.

Some other points to consider;

Make sure your knee is travelling in the same direction your toes are pointing.
If your knees are coming together you have some weakness usually the adductors.
You must squat between your legs, not on top of.
Posted via Mobile Device

Danco · 06-05-2010, 12:13 PM

Quote:

Originally Posted by Silverback

It might seem a little silly, jump up and down a few times, where your feet land usually indicates the best position.

Some other points to consider;

Make sure your knee is travelling in the same direction your toes are pointing.
If your knees are coming together you have some weakness usually the adductors.
You must squat between your legs, not on top of.
Posted via Mobile Device

I was advised of the same thing with my deadlifts, jump up and down to get a good position. Normally between hip and shoulder width i find.

Also make sure you are pushing through ur heels. If u are pushing off your toes you will tend to find ur knees may come in a bit, this is due to being quad dominant and not really using ur glutes.

PTC · 06-05-2010, 04:44 PM

All good information posted, but a video of your squat would be best

milketc · 29-05-2010, 06:08 PM

Thanks everyone for the replies.

So i haven't squatted since i made this thread and my knees are still sore. They seem fine if i sit down a lot (at uni etc) but when i have to go to work and stand up for hours they get sore, and also when driving my left knee gets sore from the clutch. It's getting frustrating as its been almost a month. A couple of PT's at the gym said that i should squat with my legs parallel and closer together, I'm thinking that when i hurt them i had sort of lost balance and was leaning forward a bit on the way up and my knees probably caved in to the centre a bit.
In the first week or so the pain occured all the time when i walked (mainly when walking around a corner), so it has definately improved. I can feel it sort of under my knee caps. Any recommendations on helping them get better faster?

Jman_898 · 29-05-2010, 09:18 PM

Quote:

Originally Posted by milketc

Any recommendations on helping them get better faster?

IMO mate the knee is one of the most common injuries, and each and every person suffers from stronger vs weaker muscles in their legs which causes the knee cap to move out of place, id just suggest seeing a physio to get things sorted out, then once your feeling better do as some of the other guys have mentioned by finding a stance which is comfortable, and squat using a few guidelines like your knees pointing in the same direction as your feet are pointing... If your still unsure about your form then mate just take a short video of a few reps of squats and post it up here, im sure the guys here are more than happy to help sort out the technique for ya

Best of luck champ

05-05-2010, 02:51 AM	#1 (permalink)
milketc Rookie Join Date: Feb 2010 Gender: Posts: 40	high bar squat wide or narrow stance? hey, I initially started out with a high bar squat about 4 months ago, then changed to a low bar squat just to try it out, i found that i was getting sharp pains in my shoulders with the low bar squat so i changed back to the high bar squat. When i was doing the low bar squat i was using a wide stance, and i have been reading that you are meant to do the high bar squat with a narrow stance. Would the purpose of this be just to make it more difficult? I find that with a wider stance i have greater balance and the squat is easier. With a narrow stance i find myself falling forwards when the weight is heavy and i am fatigued. Also, I've found that my knees have been getting sore recently especially today after squatting with a wide stance, any thoughts to why this might be occuring? thanks in advance.

05-05-2010, 04:02 AM	#2 (permalink)
Oli Active Member Join Date: Nov 2009 Location: Newcastle Gender: Posts: 3,000	Did you keep your wrists straight whilst holding the bar when low bar squatting? Also it depends what you mean by wide and narrow stance. If by wide stance you mean shoulder width or beyond you can cause a lot of damage long term, whereas if by 'narrow stance' your referring to that bs squat style in bodybuilding mags you're probably not going to get anywhere. Knees hurting could be a number of problems - wobbley noob knees, not going to proper depth or not giving your feet proper placement. If it were me, I'd probably use a narrow stance (a little in from shoulder width) and speak to PTC about your form. Hes more familiar with high bar squats than anyone else on here. __________________ 5/3/1 Crew. Last edited by Oli; 05-05-2010 at 04:05 AM.

05-05-2010, 12:56 PM	#5 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	Post up a video for us. Posted via Mobile Device __________________ Bigger Faster Stronger

05-05-2010, 01:05 PM	#6 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,104	It might seem a little silly, jump up and down a few times, where your feet land usually indicates the best position. Some other points to consider; Make sure your knee is travelling in the same direction your toes are pointing. If your knees are coming together you have some weakness usually the adductors. You must squat between your legs, not on top of. Posted via Mobile Device __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting.

05-05-2010, 10:35 AM	#4 (permalink)
The Hulk Active Member Site Advertiser Join Date: Jun 2008 Location: Sydney Gender: Posts: 2,092	Totally agree with Fadi. Just really discovered this myself yesterday. I have been using high bar with no wider than shouder width stance, and it always felt a little awkward, something just didn't feel right. Then just tried a little wider then shoulder width and the movement feels so much more natural and stronger and I'm able to get total depth.

06-05-2010, 04:44 PM	#8 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	All good information posted, but a video of your squat would be best

29-05-2010, 06:08 PM	#9 (permalink)
milketc Rookie Join Date: Feb 2010 Gender: Posts: 40	Thanks everyone for the replies. So i haven't squatted since i made this thread and my knees are still sore. They seem fine if i sit down a lot (at uni etc) but when i have to go to work and stand up for hours they get sore, and also when driving my left knee gets sore from the clutch. It's getting frustrating as its been almost a month. A couple of PT's at the gym said that i should squat with my legs parallel and closer together, I'm thinking that when i hurt them i had sort of lost balance and was leaning forward a bit on the way up and my knees probably caved in to the centre a bit. In the first week or so the pain occured all the time when i walked (mainly when walking around a corner), so it has definately improved. I can feel it sort of under my knee caps. Any recommendations on helping them get better faster?