I know that when squatting using a powerlifting stance compared to using a shoulder width stance, you end up sitting back more in the eccentric phase, thereby activating the posterior chain muscles more than in the shoulder width stance squat variations. Is this because the more you sit back during the eccentric phase of the squat the more your upper body leans forward thereby stretching the hamstrings and glutes to a greater degree than the quads which as a result create less activation in the quad muscles, but more activation in the hams and glutes? Does leaning forward more also activate the deep posterior back muscles (erector spinae, tranversospinalis, etc.) more than being upright in the shoulder width stance squat variations?
probably. falling really far forward is like a good morning and destroys my back.
sitting really upright is like a front squat and i always feel it more in my core/quads
with oly shoes im really up right
with chucks i fall forward
idk if one is better. because i suck at squatting
All powerlifting stance means is whatever squat style you can squat the most weight with. There’s nothing wrong with the squat style you described but there’s really strong guys who squat opposite of that and most seem to squat in a way something inbetween. At least as far as single ply and raw squatting go. I’ve looked at Dan Green’s squat and he squats fairly wide, but doesn’t sit back a ton and wears oly shoes and lets his knees very slightly drift inward in the hole of the squat. Eric Lilliebridge squats either somewhat narrow or moderate and he forces his knees out the whole time. Some people squat like you described except do it high bar syle.
Anyway, my point is to experiment and find out what works for you and don’t be married to any particular style of squat.
[quote]Bull_Scientist wrote:
I know that when squatting using a powerlifting stance compared to using a shoulder width stance, you end up sitting back more in the eccentric phase, thereby activating the posterior chain muscles more than in the shoulder width stance squat variations. Is this because the more you sit back during the eccentric phase of the squat the more your upper body leans forward thereby stretching the hamstrings and glutes to a greater degree than the quads which as a result create less activation in the quad muscles, but more activation in the hams and glutes? Does leaning forward more also activate the deep posterior back muscles (erector spinae, tranversospinalis, etc.) more than being upright in the shoulder width stance squat variations?[/quote]
Yes to both questions. Harder to push knees out though with a wide stance when used to squatting narrow. That will be a big focus to allow sitting back farther.
Although there are people that powerlift with narrow and shoulder width stances.
I’m not sure sitting back is the best cue for a raw squatter. Breaking at the knees first and pushing them out activates the hamstrings better, IMO.
And with knee wraps, you want to be using your quads as much as possible anyway…once you’re folded over and the hips shoot back, knee wraps aren’t going to do anything to help the lift.
[quote]HeavyTriple wrote:
I’m not sure sitting back is the best cue for a raw squatter. Breaking at the knees first and pushing them out activates the hamstrings better, IMO. And with knee wraps, you want to be using your quads as much as possible anyway…once you’re folded over and the hips shoot back, knee wraps aren’t going to do anything to help the lift.[/quote]
Just food for thought Sam Byrd has had me stop breaking at the knees first. He wants hips break first and then knees forcing knees out the entire time. This one has completely taken my knee pain away and has resulted in me having a much much stronger squat and much more stable base. Also I get a easy 50-60lbs out of some simple old Inzer Wraps.
[quote]Reed wrote:
[quote]HeavyTriple wrote:
I’m not sure sitting back is the best cue for a raw squatter. Breaking at the knees first and pushing them out activates the hamstrings better, IMO. And with knee wraps, you want to be using your quads as much as possible anyway…once you’re folded over and the hips shoot back, knee wraps aren’t going to do anything to help the lift.[/quote]
Just food for thought Sam Byrd has had me stop breaking at the knees first. He wants hips break first and then knees forcing knees out the entire time. This one has completely taken my knee pain away and has resulted in me having a much much stronger squat and much more stable base. Also I get a easy 50-60lbs out of some simple old Inzer Wraps.[/quote]
I think it can work at the first cue, but I think people tend to exaggerate it and it ceases to be beneficial.
Also, when I say break at the knees I mean push them out, not necessarily just going into knee flexion. Don’t think I explained that well.
What you are explaining sounds pretty close to what I’m picturing for the ideal raw squat, though, so clearly there’s more than one way to skin a cat. And you can’t have a better coach than you do.