This article will cover how you perform the Wide Stance Barbell Squat Strength Training exercise.
We will include video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
Wide Stance Barbell Squat How to Guide
Step by Step Description
Step 1: Load a barbell into a squat station. Set the bar on a peg that is just below shoulder height. Load up the barbell with a suitable weight (use a weight that allows you to do the entire range of motion).
Step 2: Move in front of the barbell and grab it using an overhand grip (palms facing away from your body). Have your hands in a wide grip (wider than shoulder width apart). Bend your knees and dip under the barbell and place it slightly below your rear deltoids along your back. Squeeze your shoulder blades down and back towards each other. When you squeeze your shoulders also rotate your arms forwards, so your elbows are pointing down like you are trying to bend the bar across your shoulders.
Step 3: Straighten your legs keeping a tiny bend in the knees and step the back. Put your feet in a wider than shoulder width stance. Point your toes slightly outwards. Your knees should still be slightly bent. Tighten your body from head to toe.
You are now in the starting position.
Step 4: Inhale as you push your hips and but back while bending at the knees. Keep your legs are your knees in line with the direction your toes are pointing. Keep lowering your body until your legs are parallel to the floor(this is when the crease of your hips is in line with the knees.
Step 5: Press your feet into the floor driving through the heels raising your body up back to the starting position. Push your feet and knees out. Keep your knees pointing the same direction as your toes.
You have now completed one repetition. Repeat for the desired number of reps.
This lift gets rated at a beginner difficulty level.
If you have no performed this exercise before, practice your form without weight until you have perfected your technique.
Like the title states to perform this version, you will need a barbell and weight plates.
A Squat rack is not technically required but if you want to build up any real leg strength you will need to have access to one sooner or later (emphasis on sooner).
The muscles focused on when you perform this lift are your Hamstrings, Glutes, Spinal Erectors, Hip Flexors, and the Quadriceps.
Benefits of Wide Stance Barbell Squat
Ankle mobility is a limiting factor for many people performing the traditional squat. The wide stance method keeps your shins in a more vertical position allow proper depth to get achieved more easily.
The wide stance position is proven to recruit a larger number of muscle fibers than the traditional version.
Since this is a functional form of training, it has a high carry over into your daily routine making activities easier, reducing your risk of injury and improving your quality of life.
Using Compound exercise like this are shown to create the most amount of muscle mass in the shortest time possible. Compound movements allow you to spend less time in the gym and still get a complete workout. .
Do not let your knees past the tips of your toes. When this happens, greater stress gets placed on the knee ligaments increasing your chances of injury.
Make sure to stand tall and keep your shoulders pulled back, and chest pushed out to prevent rounding your lower back.
Your knees should follow in the direction of your toes. If your knees are caving inwards (usually caused by a weak Vastus medialis oblique), keep a steady and constant force through the lateral (outside) of your heel.
By using a Wide Stance Barbell Squat, you will place more focus on your Hamstrings and Glutes then using the traditional squat.
This exercise is a great lift to use to develop greater lower body strength and sculpt your legs.
If you have never done this exercise before you should add it to your routine for at least a few months to see for yourself all the benefits it has to offer.
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