Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 31
  1. #1
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 53
    Posts: 4,971
    Rep Power: 21767
    EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000)
    EliKoehn is offline

    How wide is your squat stance and what is your foot angle?

    This is something that I still don't quite have a natural feel for. Most of the time, I place my feet just outside of shoulder width and pointed outward approximately 45 degrees each, so that the imaginary line between them forms a hypotenuse with the right angle of my tailbone at depth, and aiming to keep my knees tracking near vertically with the toes until lockout at the top. I'd say that's a fairly wide stance and it is my norm, but interestingly, the few times I've deliberately experimented with something quite narrow (feet nearly straight and parallel, just inside the shoulders), that seems to work fine as well, albeit in a different way with different points of stress.

    I'm unsure which (or whether) there's an ideal stance for my leverage mechanics, but I'd like to find out and stick with it. It's just a bit confusing because both kind of work and I would like to know in advance if possible which to invest time and effort honing; and if one ends up sending me onto a plateau earlier, I'd rather not have to "unlearn" any subpar habits associated with it.

    Also, what stance/posture do you all tend to find to be the most successful for you?
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  2. #2
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 6,831
    Rep Power: 55257
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Before I became a feeble little old man, I would put my heels on a pair of 10 pound plates when squatting. Reagan was in the White House back then.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For refinery contractors.
    Reply With Quote

  3. #3
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 5,245
    Rep Power: 33575
    TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000)
    TolerantLactose is online now
    I low bar squat with a shoulder width stance, toes pointed about 15 degrees out. I used to squat pretty wide but after time, I developed a sharp pain in my left hip when I hit parallel with weights above 275lb.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16
    Reply With Quote

  4. #4
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 53
    Posts: 8,146
    Rep Power: 45952
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    I don’t squat lol
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  5. #5
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,945
    Rep Power: 67489
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Originally Posted by BeginnerGainz View Post
    I don’t squat lol
    Not surprised. Jk.

    Close and straight.

    Edit: Eli I would raise or lower the weight from whatever you feel like doing in the moment, and establish a small range of intensity. Not for p overload obviously, but just to establish the range of width and the range of angle and see if you can modulate your regular execution
    Last edited by GeneralSerpant; 11-30-2022 at 04:56 PM.
    Reply With Quote

  6. #6
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,125
    Rep Power: 26473
    Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000)
    Camarija is offline
    I don't do Squats anymore, but I do squat movements in machines

    Like the Hack Squat, Leg Press, Pivot Press, Front Squat Machine, etc.

    I try to make it as quad focused as possible, letting the knees fall over my toes on the descent

    As close and straight as possible while getting ass to grass without letting my lower back round

    Some days my flexibility just isn't there and that means wider stance feet pointed further out

    On leg press machines if I'm tight I'll slide up in the seat to make it easier on my hips and lower back
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  7. #7
    Registered User jademonkey's Avatar
    Join Date: Feb 2019
    Posts: 1,388
    Rep Power: 2767
    jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500) jademonkey is a glorious beacon of knowledge. (+2500)
    jademonkey is offline
    Personally squat low bar, feet a bit more than shoulder width apart, maybe 35 degrees or so out. It's just most comfortable for me.
    2022 -- Just maintaining and doing the van life
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  8. #8
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,945
    Rep Power: 67489
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Originally Posted by Camarija View Post
    On leg press machines if I'm tight I'll slide up in the seat to make it easier on my hips and lower back
    Are you using the handle bars?
    Reply With Quote

  9. #9
    Prepare Perform Prevail SuicideGripMe's Avatar
    Join Date: Jul 2006
    Location: Bangkok, Thailand
    Age: 33
    Posts: 6,940
    Rep Power: 6578
    SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000) SuicideGripMe is a name known to all. (+5000)
    SuicideGripMe is offline
    I'm a big believer in box squats so I typically do a bunch of warm ups with just the bar to find what's most comfortable that day (given what bar or style I'm using too).
    https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
    New Shanghai Log!

    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
    Reply With Quote

  10. #10
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,125
    Rep Power: 26473
    Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000)
    Camarija is offline
    Originally Posted by GeneralSerpant View Post
    Are you using the handle bars?
    Depends on the machine but not normally

    *edit*

    I think I understand what you mean.

    Maybe you thought I slide up on the seat by accident or as a result of tightness

    But I purposefully set up a little higher up and it helps me out with reduced lower back rounding by limiting my range of motion
    Last edited by Camarija; 11-30-2022 at 06:37 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  11. #11
    Formerly grouchyjarhead GrouchyUSMC's Avatar
    Join Date: Aug 2019
    Posts: 1,445
    Rep Power: 32659
    GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000)
    GrouchyUSMC is offline
    High bar and a narrow stance, due to weightlifting. Even when I dabbled in powerlifting I still squatted the same way. Even in my 40s I can still hit the bottom position any time of the day and rest there without any issues because of it.

    This might help.

    Reply With Quote

  12. #12
    Registered User Xpiro's Avatar
    Join Date: Nov 2019
    Age: 53
    Posts: 835
    Rep Power: 4691
    Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500) Xpiro is a glorious beacon of knowledge. (+2500)
    Xpiro is offline
    Roughly shoulder width or possibly a tad narrower, feet angled out about 40 degrees. Just a visual guesstimate. The wider I go and the more narrow my foot angle, the less depth I get. I can still hit parallel, but I prefer to shove my hams into my calves. Too narrow of a stance, though, and I’m setting myself up for a lot of low back flexion at the bottom. Also less angled out feet = very awkward with knee pain. All of this is high bar, I ditched low bar some time ago.
    Last edited by Xpiro; 11-30-2022 at 10:22 PM.
    Reply With Quote

  13. #13
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 7,665
    Rep Power: 61157
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Comp lowbar is 22" heel distance with about 15' flare.

    Box squat is usually toes under rack

    Anything else (free or machine) varies because why would i limit my growth and push quicker towards over reaching and over use issues.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
    Reply With Quote

  14. #14
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,945
    Rep Power: 67489
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Originally Posted by Camarija View Post
    Depends on the machine but not normally

    *edit*

    I think I understand what you mean.

    Maybe you thought I slide up on the seat by accident or as a result of tightness

    But I purposefully set up a little higher up and it helps me out with reduced lower back rounding by limiting my range of motion
    Yeah I follow. The ergonomics are most likely situated for practical use unless the machine is notably outdated.

    Scooting the posterior forward helps articulate the spine, but it’s an impractical move if you’re able to use your traps and abs instead of your hip externals.
    Reply With Quote

  15. #15
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,125
    Rep Power: 26473
    Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000)
    Camarija is offline
    Originally Posted by GeneralSerpant View Post
    unless the machine is notably outdated.
    I get workouts in where I can, and some gyms seem to buy less expensive foreign market clones that aren't quite right.

    Maybe the machines are made for average smaller height people, or maybe something about the machines is just off.

    Leg extension clones are the worst, normally leaves my shins bloodied
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  16. #16
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 53
    Posts: 8,146
    Rep Power: 45952
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Edit: worked up to a heavy triple SSB squat today.

    Stance is maybe a hair wider than shoulder with, about 15’ flair. I used to have to be a lot wider and more foot flair to hit depth.

    “Depth” being below parallel as confirmed by my spotter.
    Last edited by BeginnerGainz; 12-02-2022 at 10:14 AM.
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  17. #17
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 53
    Posts: 4,971
    Rep Power: 21767
    EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000)
    EliKoehn is offline
    Originally Posted by paulinkansas View Post
    Before I became a feeble little old man, I would put my heels on a pair of 10 pound plates when squatting. Reagan was in the White House back then.
    Which part of the foot did you elevate? And the era of the clanky metal plates. Wish I belonged to that...

    Originally Posted by TolerantLactose View Post
    I low bar squat with a shoulder width stance, toes pointed about 15 degrees out. I used to squat pretty wide but after time, I developed a sharp pain in my left hip when I hit parallel with weights above 275lb.
    It seems to put the QL more at risk. So a narrower stance mitigated this problem for you, even at the same weights?

    Originally Posted by GeneralSerpant View Post
    Not surprised. Jk.

    Close and straight.

    Edit: Eli I would raise or lower the weight from whatever you feel like doing in the moment, and establish a small range of intensity. Not for p overload obviously, but just to establish the range of width and the range of angle and see if you can modulate your regular execution
    Interesting. Why would raising the weight be a good idea to experiment with form, though? I'd think going to @6 or something would be the best way to "get a feel" without ensuing body English.

    Originally Posted by Camarija View Post
    I don't do Squats anymore, but I do squat movements in machines

    Like the Hack Squat, Leg Press, Pivot Press, Front Squat Machine, etc.

    I try to make it as quad focused as possible, letting the knees fall over my toes on the descent

    As close and straight as possible while getting ass to grass without letting my lower back round

    Some days my flexibility just isn't there and that means wider stance feet pointed further out

    On leg press machines if I'm tight I'll slide up in the seat to make it easier on my hips and lower back
    With the Smith or Hack, since balance isn't an issue, you could technically put your feet adjacent to and touching each other if you're going for as close and straight as possible. Have you ever tried doing that, and what was your reaction to it?

    Originally Posted by SuicideGripMe View Post
    I'm a big believer in box squats so I typically do a bunch of warm ups with just the bar to find what's most comfortable that day (given what bar or style I'm using too).
    Does the box squat affect the width you would otherwise have, or are you just speaking in general?

    Originally Posted by GrouchyUSMC View Post
    High bar and a narrow stance, due to weightlifting. Even when I dabbled in powerlifting I still squatted the same way. Even in my 40s I can still hit the bottom position any time of the day and rest there without any issues because of it.

    This might help.

    Great resource as always, thanks.

    Did you find this more efficient than wider, or was it something you intentionally went for because it's more "purely" a squat?

    Originally Posted by Xpiro View Post
    Roughly shoulder width or possibly a tad narrower, feet angled out about 40 degrees. Just a visual guesstimate. The wider I go and the more narrow my foot angle, the less depth I get. I can still hit parallel, but I prefer to shove my hams into my calves. Too narrow of a stance, though, and I’m setting myself up for a lot of low back flexion at the bottom. Also less angled out feet = very awkward with knee pain. All of this is high bar, I ditched low bar some time ago.
    Yeah, the wide flare of the feet seems to be the only way to go if it's not a narrow stance. Interesting that you have more lumbar flexion with narrow, as that seems to be a better way of reducing back involvement overall (but what do I know about this lift anyway...).

    Originally Posted by MyEgoProblem View Post
    Comp lowbar is 22" heel distance with about 15' flare.

    Box squat is usually toes under rack

    Anything else (free or machine) varies because why would i limit my growth and push quicker towards over reaching and over use issues.
    What difference does the foot angle make overall, would you say? Does it really matter, if you go wide, whether your feet are relatively straight or flared out? When I got 405, my feet were probably 45 degrees out.

    Originally Posted by BeginnerGainz View Post
    Edit: worked up to a heavy triple SSB squat today.

    Stance is maybe a hair wider than shoulder with, about 15’ flair. I used to have to be a lot wider and more foot flair to hit depth.

    “Depth” being below parallel as confirmed by my spotter.
    Was the narrower stance something you intentionally worked towards or just something that naturally happened as you got more adept at it?
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  18. #18
    GPT-3.5 Chatbot keyboardworkout's Avatar
    Join Date: Jul 2009
    Posts: 25,789
    Rep Power: 361595
    keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000) keyboardworkout has a reputation beyond repute. Second best rank possible! (+100000)
    keyboardworkout is offline
    Wide with toes out. But I do have a 38" inseam.
    ▪█─────█▪ Equipment Crew #53 ▪█─────█▪
    ^^^^^^ 6' 6" and Over Crew ^^^^^^
    Reply With Quote

  19. #19
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 53
    Posts: 8,146
    Rep Power: 45952
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by EliKoehn View Post
    Was the narrower stance something you intentionally worked towards or just something that naturally happened as you got more adept at it?
    Dunno, TBH.

    Might have had something to do with taking leg presses seriously and building up them quadzz
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  20. #20
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 53
    Posts: 4,971
    Rep Power: 21767
    EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000)
    EliKoehn is offline
    Originally Posted by BeginnerGainz View Post
    Dunno, TBH.

    Might have had something to do with taking leg presses seriously and building up them quadzz
    I'm going to start taking leg isos more seriously. Yesterday I squatted 4 x 6 at 315 but also burned out the hip ab/adductors (plus calf raises and machine extensions) on those machines. I think having even just a mobility weakness could be a huge Achilles heel. Wonder if as I build that up the form will correct more naturally.
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  21. #21
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 53
    Posts: 8,146
    Rep Power: 45952
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by EliKoehn View Post
    I'm going to start taking leg isos more seriously. Yesterday I squatted 4 x 6 at 315 but also burned out the hip ab/adductors (plus calf raises and machine extensions) on those machines. I think having even just a mobility weakness could be a huge Achilles heel. Wonder if as I build that up the form will correct more naturally.
    Leg press isn’t an iso, but I see what you’re getting at.
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  22. #22
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 53
    Posts: 4,971
    Rep Power: 21767
    EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000)
    EliKoehn is offline
    Originally Posted by BeginnerGainz View Post
    Leg press isn’t an iso, but I see what you’re getting at.
    I wasn't referring to leg press. I did heavy barbell back squats and deadlifts and then static holds to depth at bodyweight, then seated calf raise, both of the hip flexor machines, and then the leg extension machine (all with a one count pause). The last four are isos, no?
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  23. #23
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 17,945
    Rep Power: 67489
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    Originally Posted by EliKoehn View Post



    Interesting. Why would raising the weight be a good idea to experiment with form, though? I'd think going to @6 or something would be the best way to "get a feel" without ensuing body English.
    Trialing a weight at the lower end you think works good with the tested stance.
    Reply With Quote

  24. #24
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 53
    Posts: 8,146
    Rep Power: 45952
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by EliKoehn View Post
    I wasn't referring to leg press. I did heavy barbell back squats and deadlifts and then static holds to depth at bodyweight, then seated calf raise, both of the hip flexor machines, and then the leg extension machine (all with a one count pause). The last four are isos, no?
    My bad, I thought you were implying leg presses are isolation movements as well.

    Been dealing with that a lot lately. Mostly having to do with people calling chest supported rows isos and I was like “uh it is a row, all rows are compounds”

    “bUt It Is A MuHsHeEn!”

    *face palm*
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  25. #25
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 1,125
    Rep Power: 26473
    Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000) Camarija has much to be proud of. One of the best! (+20000)
    Camarija is offline
    Originally Posted by EliKoehn View Post
    With the Smith or Hack, since balance isn't an issue, you could technically put your feet adjacent to and touching each other if you're going for as close and straight as possible. Have you ever tried doing that, and what was your reaction to it?
    I think those are called frog pumps or Platz Squats?

    I decided to try the Smith today, heels together feels fine with my feet placed further in front of me, not under me

    I found my natural stance is feet under me, feet about shoulder width apart, feet about facing forward

    Hit sets of *285 lbs x 5 reps with a few reps in the tank

    Could definitely have pushed it harder but unfamiliar with the machine so not looking for injuries

    * unloaded smith bar is 15 lbs, not 45 lbs

    Just tried it again... if i put my feet underneath me with heels together and toes facing out, my lower back was fine ass to grass, but my knees would have long term issues 100%
    Last edited by Camarija; 12-02-2022 at 03:39 PM.
    Reply With Quote

  26. #26
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 7,665
    Rep Power: 61157
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Originally Posted by EliKoehn View Post
    What difference does the foot angle make overall, would you say? Does it really matter, if you go wide, whether your feet are relatively straight or flared out? When I got 405, my feet were probably 45 degrees out.
    Feel for me.
    How it suits your body.
    I cant go full width with toes forward, joints just can't.

    Kelly starett would say im broken but eh 😂 not about that supple leopard bs.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
    Reply With Quote

  27. #27
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 53
    Posts: 8,146
    Rep Power: 45952
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by MyEgoProblem View Post
    Feel for me.
    How it suits your body.
    I cant go full width with toes forward, joints just can't.

    Kelly starett would say im broken but eh 😂 not about that supple leopard bs.
    Do you even couch stretch, bro?
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  28. #28
    Unregistered User MyEgoProblem's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Posts: 7,665
    Rep Power: 61157
    MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000) MyEgoProblem has much to be proud of. One of the best! (+20000)
    MyEgoProblem is offline
    Originally Posted by BeginnerGainz View Post
    Do you even couch stretch, bro?
    I lay on my couch and occasionally stretch when im a bit tired? 🏃‍♂️
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
    Reply With Quote

  29. #29
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 53
    Posts: 8,146
    Rep Power: 45952
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by MyEgoProblem View Post
    I lay on my couch and occasionally stretch when im a bit tired? 🏃‍♂️
    Good answer lol

    Something something hip flexors tight
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  30. #30
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 6,831
    Rep Power: 55257
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Originally Posted by EliKoehn View Post
    Which part of the foot did you elevate?
    My calcaneus.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For refinery contractors.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts