Topic: Squatting/Box Squatting/Stance

[Paul LaDuke]

I neglected to write about a couple of exercises to work the glutes/hamstings without fatiguing the quads.  The reverse hyper from Westside barbell, the kettlebell swing and don't forget RDLs.  I really like the KB swing.  Very easy to learn and a lot of fun to throw the weight around.

As far as "spreading the floor" this is a great way to teach beginners to use the glutes when squatting.  Spreading the floor causes an isometric hip abduction contraction which fires the glutes.  If you maintain that isometric contraction throughout the full squat, your hips will get a real workout and the beginner will begin to understand what it means to use the glutes and hamstrings in the squat rather than being quad dominant.  Teaching to spread the floor will work with any foot width squat.

Great responses so far, thanks for initiating it Andy.

[Matt Erdman]

Thanks for the relies.  Box squatting I am still not sure on, for the reasons that have been mentioned.

I guess the main question from me is in regular back or front squatting; if Louie's ideas with "spreading the floor", a slightly wider than shoulder width stance, or both while doing regular back squats or front squats would these be beneficial?  I used to only squat sitting back and pushing the knees out.  I had not encountered the "spreading the floor" idea until recently and was wondering if there was merit to it.  Obviously, like you all said this probably shouldnt totally replace regular olympic squatting.

Spreading the floor is a good idea to keep your knees from bowing in.

As for the stance. I think the majority (probably not by a lot though) catch their snatches and cleans with a wider than shoulder width stance. So if that is how you are catching them, squatting that way doesn't seem to be a problem. Although comfort and performance are also a consideration. If it is hard and you can't get all the way down squatting narrow, then what is the point. Paul eluded to the issue of injury if you keep doing things the same way. I don't think it's an issue if you find the squat form that best suits you. Pavel Tsatsouline recommends getting into the bottom squat position and adjusting your stance until you find a position that you can sit in for a few minutes. My wife had her knees bother her when squatting, using the same stance I use, and when she tried that trick she found that an unusually narrow stance was most comfortable. The pain went away and the squats went up.