TRAINEE SQUATING

**DJSTARER** · 11-15-2006, 03:40 AM

I have a new person i'm working with and I though he had really great squating form after about 15 minutes of work on it. Just though some beginners might benefit from these pics.

He started off with a normal mistake by throwing his knees forward. After some time working on his balance I got him a little beter situated. So here:

jimmyhots · 11-15-2006, 03:49 AM

Damn that's a wide stance. DJ I take it you squat that wide?

**romanaz** · 11-15-2006, 04:12 AM

most pl'ers squat wide, im converting to it :-D

**DJSTARER** · 11-15-2006, 05:34 AM

i can't squat in the racks because the arn't wide enought

i have a strong back. Going wide allows me to use it.

**romanaz** · 11-15-2006, 05:49 AM

my home rack = not wide, so i switch the pins out to squat outside of it. :-D

**powerman2000** · 11-15-2006, 09:31 AM

I am much stronger with a much more narrow stance. Squating super wide like that takes all of my quad power out of the lift. I am a quad squatter afterall.

**romanaz** · 11-15-2006, 02:49 PM

its all in how comfortable with it you are, i guess?

**DJSTARER** · 11-15-2006, 03:13 PM

i didn't tell him to widen his stance. he naturaly put himself there. he hasn' done any weight yet, so we will see if things change

DJohnson · 11-15-2006, 04:30 PM

Yeah, I used to squat quite wide and then looked up proper form a few months ago but didn't look to hard and got really bad advice. I started doing a shoulder width stance and doing a lot of stretches to try get my knees to go really far forward.

A few weeks back I was watching a video someone posted on improving squat and wow I was blown away. I was doing it right in the first place!

**DJSTARER** · 11-15-2006, 05:13 PM

yeah...

the idiots with the bad form are the ones who have the knee problems

Boomer718 · 11-15-2006, 11:49 PM

It doesn't seem like he'd get much drive from the quads or hips IMO with a stance that wide. I'd narrow it up some.

**DJSTARER** · 11-16-2006, 03:35 AM

wider= more hips, glutes and hamstrings. You are right about the quads though. His quads may be underdeveloped.

**Jayhawkk** · 11-16-2006, 04:02 AM

My hip flexors won't take that wide of a stance but I also can't bench like most powerlifters do either.

**DJSTARER** · 11-16-2006, 05:26 AM

what about a PL style BP can't you perform?

**Peaked_18** · 11-16-2006, 10:39 PM

Quote:

Originally Posted by Jayhawkk

My hip flexors won't take that wide of a stance but I also can't bench like most powerlifters do either.

Ha, work on mobility. And I understand with PL benching, took me a few weeks to get it down pat.

**bigDman** · 11-16-2006, 10:51 PM

I squat even wider... I squat really wide. Like my feet are just over 4' apart from the insides when i squat

thetugman · 11-17-2006, 04:01 PM

Quote:

Originally Posted by DJSTARER

I have a new person i'm working with and I though he had really great squating form after about 15 minutes of work on it. Just though some beginners might benefit from these pics.

He started off with a normal mistake by throwing his knees forward. After some time working on his balance I got him a little beter situated. So here:

What kind of squat rack is that that's bad ass!

11-15-2006, 05:34 AM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	i can't squat in the racks because the arn't wide enought i have a strong back. Going wide allows me to use it. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-15-2006, 09:31 AM	#6
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	I am much stronger with a much more narrow stance. Squating super wide like that takes all of my quad power out of the lift. I am a quad squatter afterall. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-15-2006, 03:13 PM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	i didn't tell him to widen his stance. he naturaly put himself there. he hasn' done any weight yet, so we will see if things change __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-15-2006, 04:30 PM	#9
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 964 Recipes: 0 Rep Power: 44	Yeah, I used to squat quite wide and then looked up proper form a few months ago but didn't look to hard and got really bad advice. I started doing a shoulder width stance and doing a lot of stretches to try get my knees to go really far forward. A few weeks back I was watching a video someone posted on improving squat and wow I was blown away. I was doing it right in the first place! __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-15-2006, 05:13 PM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	yeah... the idiots with the bad form are the ones who have the knee problems __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-15-2006, 03:49 AM	#2
jimmyhots New Member Join Date: Sep 2006 Location: St. Louis, Missouri Posts: 20 Recipes: 0 Rep Power: 0	Damn that's a wide stance. DJ I take it you squat that wide?

11-15-2006, 11:49 PM	#11
Boomer718 Pro Stature Join Date: Jul 2006 Location: Massachusetts Posts: 181 Recipes: 0 Rep Power: 6	It doesn't seem like he'd get much drive from the quads or hips IMO with a stance that wide. I'd narrow it up some.

11-16-2006, 03:35 AM	#12
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	wider= more hips, glutes and hamstrings. You are right about the quads though. His quads may be underdeveloped. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-16-2006, 04:02 AM	#13
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,113 Recipes: 0 Rep Power: 44	My hip flexors won't take that wide of a stance but I also can't bench like most powerlifters do either. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

11-16-2006, 05:26 AM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	what about a PL style BP can't you perform? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-16-2006, 10:51 PM	#16
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	I squat even wider... I squat really wide. Like my feet are just over 4' apart from the insides when i squat __________________ COME CHECK OUT MY JOURNAL

11-20-2006, 10:44 PM	#18
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113