Comments on: Which Squat Helps Your Beatdown More?

By: KD

KD — Sun, 06 Dec 2009 04:27:39 +0000

Trishy, Krista’s response would undoubtedly trump mine, but I’d say your ortho is probably right only because “most adults” don’t spend a lot of time hitting the gym :) Flexibility usually needs to be developed to facilitate a good squat.

Based on your description, the thing that is probably preventing you from squatting deep is likely a too-narrow stance. This shifts your weight forward and prevents you from going parallel. Individual body variations may also mean using a slightly wider, feet turned out, stance.

By: Trishy

Trishy — Thu, 29 Oct 2009 01:20:13 +0000

It took me a while to realize that some people are not biomechanically capable of squatting with a deep and narrow stance (so-called “ass to the grass” style, or what is typically used in bodybuilding circles). I thought I just had to develop this ability, but it never worked and if I stand in a narrow stance, I cannot squat deeply without tipping over (or lifting my heels). My orthopedist told me this is common for adults, so I did an informal poll at my work place and found that just under half of the people I asked could naturally squat with a narrow stance (in a sample size of about 20 people). I’ve been squatting heavy for 7 years, so I’m not lacking in strength or flexibility. I would be curious to know what the difference is that makes one type of stance more comfortable for a person (or one type downright impossible).

By: tony rosa

tony rosa — Wed, 28 Oct 2009 15:19:33 +0000

Has anyone heard about the new Mike Boyle DVD series: Functional Training 3.0? I haven’t seen it, but in a promotional e-mail he states that squats should no longer be done. I’d be interested to hear why and how he came to this conclusion since he is a highly respected strength and conditioning coach. Any thoughts?

By: Lauren

Lauren — Wed, 28 Oct 2009 14:00:13 +0000

Thanks Krista! I do find that a wider stance is more comfortable, (and with my short legs it means I don’t have to squat very far) but after looking at pictures of “correct” squate form I tend to feel like a wider stance is cheating somehow!

By: Mistress Krista

Mistress Krista — Wed, 28 Oct 2009 10:31:52 +0000

Lauren, IMO it really depends on your goals, your inherent aptitude, and your individual biomechanics. Some folks will never feel as comfortable with a full depth narrow squat as with a wider stance. I find most beginners do better with wider — in large part because of their limited flexibility and balance — then we work to go narrower and deeper.

But anything that extends the hip from the highly flexed position (in other words, standing up out of a deep squat) will involve hams and glutes.

By: Mistress Krista

Mistress Krista — Wed, 28 Oct 2009 10:29:58 +0000

In theory there would be differences. In practice there are often small differences — at least in folks who have done it long enough to be highly developed. Typically powerlifters have better development in glutes, hamstrings, and spinal erectors. But in general if you’re squatting deep, your lower half is gonna look good no matter what. Olympic weightlifters, who use the narrower stance squat, have fantastic asses too.

By: Mistress Krista

Mistress Krista — Wed, 28 Oct 2009 10:28:10 +0000

When I start bench pressing again, which is probably never. :)

By: Lauren

Lauren — Tue, 27 Oct 2009 19:15:28 +0000

I have a question on this – is it the stance that puts the emphasis on posterior chain or more the stance combined with the lower resting point of the bar? I’ve read a lot about people, especially women, being quad dominant and I was wondering if it would be beneficial, as a beginner, to work on squatting in the powerlifting stance to develop strength on the back of the body- or if the gains occur primarily for more advanced people using significant weight?

By: Chris

Chris — Tue, 27 Oct 2009 14:56:42 +0000

given that one is labelled a ‘bodybuilding squat’ and one is a “powerlifting squat” would one expect to see a difference in total muscle growth or at least a different outcome in growth from either of the two varriations? Would someone who focussed on one rather than the other, all things being equal, look different had s/he focussed on the other?

By: Jo

Jo — Tue, 27 Oct 2009 13:13:15 +0000

I love Stephan Kesting. His new grapplearts.tv series is awesome. And I love Dave Tate for that matter. I switched to a more powerlifting type of squat during a 6 week cycle not to long ago. What isn’t mentioned here is that not only does your squat get better, but it helps the hell out of your deadlift if you are squatting deep. My deadlift PR went up 13% in six weeks during a cycle where I wasn’t deadlifting at all. Squats FTW!