His first rule is to squat as wide as possible for big squats, involving the glutes, hamstrings, and lower back. He says that quads have very little to do with the wide squat.
My question is this - are the muscle groups used for normal squatting and wide squatting so different that they should be counted as two completely different exercises? That is, instead of alternating stances within 10x2, should a full 10x2 be dedicated to each stance?
Currently, i squat twice a week. on one day, i perform standard squats 4x6. and on the other day, i go heavy 10x2. i want to start using wide squats on the 10x2 day, but don’t want to slow the great progress i’ve been making on my quads.
I a firm beleiver in ‘wider is better’ When I squat heavy, I always use a slightler wider than normal stance, as well as in my deadlifts. i find this wider base helps me move more weight, and I hope will help me gain more size and strength.
[quote]monteitis wrote:
My question is this - are the muscle groups used for normal squatting and wide squatting so different that they should be counted as two completely different exercises? That is, instead of alternating stances within 10x2, should a full 10x2 be dedicated to each stance?
[/quote]
The exercises are definately different enough to be treated as two different entities.
The simple way to do it would be to alternate styles and just add some extra quad work on the 10x2 day. 3 sets of 8-12 on leg press, light heel-elevated high-rep front squats, something like that.
His first rule is to squat as wide as possible for big squats, involving the glutes, hamstrings, and lower back. He says that quads have very little to do with the wide squat.
[/quote]
First of all, as someone already said,
normal and wide squats (as per Westside) are different exercises. Secondly, the Westside guys lift equipped and going wide seems to work better in squat suit.
If you’re looking to compete in PL, Westside way is one way to do it. But, not he only way, as there are also many top PLers who actually squat with normal stance.
If you don’t plan on competing in PL, and don’t plan on using supportive gear, than going very wide is debatable, IMO.
[quote]Contach wrote:
I can only widestance squat. If i put my feet closer together, my heels come off the floor - should I be working on flexibility or form - or both?
Sorry for the hijack.[/quote]
You always want to focus on your form, making sure that it is proper. It definately sounds like you need to work on your flexibility. Check your calf/achilles flexibility and hip flexor and all around general lower body flexibility.
As for the OP, I personally go through cycles of squatting with a narrower stance and squatting wide. Narrower stance I normally hit ATG and wider I go to parallel. I really don’t push out too wide of a stance, but there is a noticable difference between my narrower and wider stances. Follow what others have said above with quad focused exercises (I love hack squats and single leg squats for quad development)in addition to your wider squat workouts.
[quote]Contach wrote:
I can only widestance squat. If i put my feet closer together, my heels come off the floor - should I be working on flexibility or form - or both?
Sorry for the hijack.[/quote]
In my expirience, based on what you said, your problem is flexibility. But, also in my expirience, static stretching doesn’t seem to help that much.
What helped in my case was this:
Dynamic stretching for hip-flexors, hamstrings and calves (important!) - from a Cressey/Robertson article.
“Sit between legs” philosophy of Dan John. Think about your knees “opening” to sides and your butt going almost straight down.
Practice with moderate weight and short rest. Dan John, again, suggests 3x8 with 1min rest. In my expirience, some weight on the bar is needed to push you in the proper position, with your body being like a spring of a sort.
Overhead squats with broom stick on off days. Just a quick set of 10 reps spread few times through the day.
With all the above said, bear in mind that full squats and PL squats are completely different exericses. None is better then the other, but, based on your body structure, some might be easier to do and produce better results - for you!
[quote]Contach wrote:
I can only widestance squat. If i put my feet closer together, my heels come off the floor - should I be working on flexibility or form - or both?
Sorry for the hijack.[/quote]
Both. Calf flexibility is usually the culprit with heel lifting, though it could just manifest there from somewhere else.
[quote]buffalokilla wrote:
Contach wrote:
I can only widestance squat. If i put my feet closer together, my heels come off the floor - should I be working on flexibility or form - or both?
Sorry for the hijack.
Both. Calf flexibility is usually the culprit with heel lifting, though it could just manifest there from somewhere else.
-Dan[/quote]
Generally heel lifting is either due to tight hip flexors or tight calves. Stretch both or find the underlying problems behind the tightness and go from there.
Good luck,
Alex