squat stances....

[oso0690]

Stats: 15ys 6'1 195lbs ~15% bf if that's needed

Okay, i was thinking about what to do with squat stance. My goal: get overall strong and hit big numbers in the gym (aiming for becoming strongman and/or powerlifter). I squat wide right now, (about twice shoulder length) and sit back like a powerlifter. I've read this is great for the posterior chain and is what hits those big numbers in powerlifting comps. Would these be really beneficial in strongman comps too and everyday strength? I've read here that everyone strives for people to squat ATG. Since I'm still obviously building a base, what do you all think i should do for squatting, ATG or wide stance?

On another note with deadlifts..I was thinking switching in and out of: Conventional deadlift with wide stance squat, then Sumo deadlift with ATG squats. Any comments?

 

[fortunatesun]

The most important way to squat is the one that works best for you. That means sometimes not listening to the opinions of others. Have you had any experience with other stances in order to make that type of comparison? Keep in mind that not all PLs, even elite and world record holders, use a wide stance. Make sure you're using your best choice.
I think, given your age, in terms of acheiving proficiency in basic skills working in a few cycles of O type squats would be at least not wasted effort. (Unless, of course, you're in training for a specific competition.) You don't have to entirely back off widestance - you would still use them for box squats.
Even in everyday training you still work closer stance squatting in through assistance work: front squats and pause squats for example.
As far as strongman training goes, there's going to be little difference. Front squats and Zercher squats are the two movements with greatest carryover for this sport.

 

[Illuminati]

Stats: 15ys 6'1 195lbs ~15% bf if that's needed

Okay, i was thinking about what to do with squat stance. My goal: get overall strong and hit big numbers in the gym (aiming for becoming strongman and/or powerlifter). I squat wide right now, (about twice shoulder length) and sit back like a powerlifter. I've read this is great for the posterior chain and is what hits those big numbers in powerlifting comps. Would these be really beneficial in strongman comps too and everyday strength? I've read here that everyone strives for people to squat ATG. Since I'm still obviously building a base, what do you all think i should do for squatting, ATG or wide stance?

On another note with deadlifts..I was thinking switching in and out of: Conventional deadlift with wide stance squat, then Sumo deadlift with ATG squats. Any comments?

first off, I want to say congrats on making that decision at your age. I know that when I was your age, I didn't really have any direction at the gym, other than I wanted to get stronger so that I could play sports in HS. so big ups to you for showing that you have some knowledge about training, and that you are here looking for advice on getting big. If you get into it now, put your nose to the stone and train hard, you will definately be putting up some monsterous numbers when you hit your 20's. just realize that it will seem like it takes a long time, but when you look back on things, you will be amazed at the progress that you make.

About squatting. for the type of training that you want (PL and strongman) a wide stance will be best for you. sounds like you are already getting wide (you said 2x shoulder width). remember that all you have to do with PLing is to break parallel. It doesn't matter what Federation that you lift in, all the rule books are the same. Some PL feds. are more picky than others. but point being, you only have to break parallel. so that is what I would train for. if you were to narrow your stance (oly style, shoulder width) then yes, you would want to do very deep squats. but that is not the type of training that you are after.

it think that it is a great idea for you to switch out your deadlift styles. at your age, you probably dont know which one is more comfortable for you yet, so it would be good to experiment with it. most people find that conventional style deadlift are easier for them to learn. with sumo, there is a lot more technique that needs to be learned. I, have never really gotten the hang of sumo, so I rarely use it. it seems that a lot of smaller guys have an easier time with it.

let me know if you have any other questions.

 

[kethnaab]

i'm going to agree with Illuminati. I think it would be wise at your age, to work in some closer ATG style squats and front squats as "assistance" type exercises. Learn them now, while focusing primarily on your wide stance squat.

as for sumo vs. conventional, do 'em both in the same workout! Train up to a max set of 3 or so with one stance, then do a "down" set with the other for 5-6 reps with less weight. Allows you to develop both and ensures you get a full workout for your entire posterior chain

 

[BiggT]

It depends on goals.....for powerlifting sumo pulls and ultra wide squats where you sit back to paralell are about leverage, taking advantage of positioning, and moving the most weight over the shortest distance allowed by the rules of the fed. Front and olympic squats are about working the most things over the greatest possible range of motion for carryover to the olympic lifts or carryover into a sport or activity, ot just hypertrophy.

Many things in strongman require quad strength, most functional activities require quad strength, so if you do plan on doing strongman or you play sports, it would definitely be wise to include either atf squats or front squats someplace in your training.

 

[oso0690]

Exactly what I was looking for. Thanks everyone. What I plan on doing is continue with wide stance squats as my main squat, and place in a few front, zercher, atg squats with light weights to get the feel and learn the techniques (since i'm not too familiar with them) or maybe for some GPP work if I feel I can handle it. With the deadlifts, I never really thought about using both in a single workout, so since i've done sumo maybe once, just messing around, I'll keep conventional as my main deadlift, but integrade them into the warm up/ramping up sets. then later on, see which feels best for my main dead.