Squat Stance??????? - JP Fitness Forums

buster · 08-17-2006, 10:29 AM

I've been doing standard back squats for a while now and love em', probably my favorite exercise but lately I've been reading a lot about powerlifting squats and am wondering what is the difference? Is it stance, technique or what? Any help is greatly appreciated.

Kevin T. · 08-17-2006, 10:33 AM

From all I know, there are two main styles of squatting: I call them olympic style and powerlifting style. The people who prefer to use olympic style use a narrower stance, about shoulder with and go ass to grass, meaning as far down as they possibly can. This mimicks what needs to be done while doing the olympic lifts: snatch, clean and jerk, etc. Powerlifting squats usually call for a wider stance with toes pointed out a bit and going down as far as needed to reach parallel. There's a little info to try and help ya out.

buster · 08-17-2006, 10:39 AM

Thanks bro. Anyone else have advice?

Lisa~ · 08-17-2006, 11:04 AM

Kevin's answer is right on. Here's a comparison that might help you understand it.
Side Comparison of the Power and Olympic Squats

buster · 08-17-2006, 11:11 AM

Thanks alot Lisa. That clears it up pretty well. I HAVE to listen to you cuz my wife is from Alabama as well so..............

Lisa~ · 08-17-2006, 11:17 AM

HA! Where in Alabama?

BamaDave · 08-17-2006, 11:23 AM

Lisa's racking up a major Alabama fan club around here!

Lisa~ · 08-17-2006, 11:24 AM

Quote:

Originally Posted by BamaDave

Lisa's racking up a major Alabama fan club around here!

HA! Everybody just wishes they lived in the sunny south.

buster · 08-17-2006, 11:33 AM

She's from a little town in west Ala. called Butler but she's got a brother in Montgomery and a sister in Birmingham. I'm from GA. so we usually have agood time aroung here during football season

Lisa~ · 08-17-2006, 11:36 AM

Sweet. I know where Butler is. BamaDave is in B'ham and I'm from there. I am now located on the eastern shore of Mobile Bay. Small world.

Tony Gentilcore · 08-17-2006, 12:34 PM

Olympic Squat= generally a more narrow stance, bar placement is higher up on the traps and depth is pretty much ass-to-grass.

Powerlifting Squat= much wider stance (makes it more of a hamstring/posterior chain dominant movement), bar placement is a bit lower, and depth is generally where the anterior surface of the thigh is below the knee joint.

Both have their advantages and disadvantages. It's actually a good idea to fluctuate your squat depth from time to time. So you may spend 4 weeks or so doing OLY squats and then switch to powerlifting squats for 4 weeks.

mystery_bowler · 08-17-2006, 01:06 PM

More Alabama threadjacking...

Lisa already knows this, but I lived in lovely Mobile, Alabama for five years whilst attending college. I enjoyed it greatly.

Tony G...

But now that I do them, I LOVE deep squats! They're intense! What if I don't want to switch?

Should I be particularly concerned with stress on my knees?

milkman21 · 08-17-2006, 01:07 PM

Quote:

Originally Posted by Tony G

It's actually a good idea to fluctuate your squat depth from time to time. So you may spend 4 weeks or so doing OLY squats and then switch to powerlifting squats for 4 weeks.

I did not know that. Thanks.

karky · 08-17-2006, 01:41 PM

i go lower than parallell, but i think i use a pretty wide stance, dont go ass to grass, but not long from it. Ive heard tall people often use wider stances, could this be it? im 193 cm tall, thats.. 6'4 or something i think..

Tony Gentilcore · 08-17-2006, 04:19 PM

Quote:

Originally Posted by mystery_bowler

Tony G...

But now that I do them, I LOVE deep squats! They're intense! What if I don't want to switch?

Should I be particularly concerned with stress on my knees?

Nope. Getting full depth is actually BETTER for the knees and will keep them healthy. But think of it this way. You're stronger at the "top" of a squat compared to the "bottom" right? Wouldn't it make sense to take a few weeks here and there and add some weight on the bar? You will still be going lower than 93% of the gym population anyways. Never hurts to get stronger and I can guarantee that you will see an increase in your FULL squat as well.

Frank.S · 08-17-2006, 06:27 PM

In order for me even to get paralell on a wide squat it seems to me I need about 300lbs on me. On oly style its no problem.

I didnt get much carryover when I did try oly style squats, sure your quads will get hit hard, but wide stance squating is mostly PC so it doesnt matter to much i think.

I like the wide stance much better, feels like I have more control.

kong · 08-17-2006, 09:13 PM

Quote:

Originally Posted by BamaDave

Lisa's racking up a major Alabama fan club around here!

I'm a fan.

buster · 08-17-2006, 09:42 PM

Thanks everyone for the input (even you Alabama fans

) . The reason for the question was because 2 of the guys I train with occasionly compete in regional powerlifting events and have invited me to train and compete with them. I'm just trying to get an idea of what I'm in for should I decide to do it. Tony G , thanks for taking the time to answer the PM bro.