ciao
normal squat vs wide stance squat
normal squat vs wide stance squat
does anybody knows if a progressing wide stance squat could be better way to achieve a full split??
ciao
ciao
A wide stance will certainly hit the adductors more.
A lot of people though need to already be quite flexible to do deep wide stance(sumo) squats.The knees should always track the feet.A lot of people have their feet wider,which is basically like performing a squat with your knees buckling inwards(dangerous).
As for whether it's actually a better way to achieve the split:-
If you have a balanced program that hits all the neccesary areas i don't think it would make that much difference.
Dragon.
A lot of people though need to already be quite flexible to do deep wide stance(sumo) squats.The knees should always track the feet.A lot of people have their feet wider,which is basically like performing a squat with your knees buckling inwards(dangerous).
As for whether it's actually a better way to achieve the split:-
If you have a balanced program that hits all the neccesary areas i don't think it would make that much difference.
Dragon.
Hi,
the reason for my question is that I'm still struggling to achieve a full split...
,but also because some time is easier to do some squats, wide stance, at home..
ciao
fro crazyboy: a wide stance squat will focus more on the adductors than normal squat, wider far more than shoulder-width, as much you can deal when you progressing with weight and with width..
ciao
the reason for my question is that I'm still struggling to achieve a full split...
,but also because some time is easier to do some squats, wide stance, at home.. ciao
fro crazyboy: a wide stance squat will focus more on the adductors than normal squat, wider far more than shoulder-width, as much you can deal when you progressing with weight and with width..
ciao
i do both the wide squat and the normal sqaut, the difference is mainly with a normal squat you can go much deeper, with a wider squat you can only go about thighs parralel, but you will hit the adductors more. I like to both. try it on one squat doy do the widder stantce on the other the more conventional.
you can check out this site for info on squats http://www.bodybuilding.com/fun/likness23.htm
you can check out this site for info on squats http://www.bodybuilding.com/fun/likness23.htm
wide stance deep squats really help to develop the muscles required to do the splits. I have an excellent book by David DeAngelis where he advocates wide stance squats as the best exercise for splits. See here:
For side split
Deep Squat: The Secret of Side Split
The Squat, deep (also called Sumo Squat) is surely the most important and fundamental exercise for developing the hip maximum flexibility. One MUST do it if he wants to get at doing side split at any age. The reason for its great efficacy is given by the fact that it intervenes over complete or almost complete lack of strength and flexibility in the muscles responsible for side split (muscles: adductor, pectineal etc.)
The deep squat is the exercise which allows us to fill “the gap” in usual movements of a “normal” human being (and as normal is meant the one who does “normal” office kind activities which don’t require engagement in the positions of widen legs or squat). Doing a deep squat and gradually increasing both the lifted weight and the level of parting the legs, with time, brings about the adaptation of strength and flexibility characteristics of groin muscles which are responsible for high levels of opening until complete side split and the suspension split
Execution
Put your legs apart wider than the position of your shoulders is, then: go down into squat position, WITHOUT rebounding, but maintaining kneeflex position with constant tension of groin muscles (the times in knee-flex position may vary remarkably depending on someone’s training level). Maintain knee-flex position for a while and, however, as long as you feel able to come back up easily. The feet tips must follow the knee opening: the more you open your legs the more the direction of your feet must be open (pointing your feet outward).
For side split
Deep Squat: The Secret of Side Split
The Squat, deep (also called Sumo Squat) is surely the most important and fundamental exercise for developing the hip maximum flexibility. One MUST do it if he wants to get at doing side split at any age. The reason for its great efficacy is given by the fact that it intervenes over complete or almost complete lack of strength and flexibility in the muscles responsible for side split (muscles: adductor, pectineal etc.)
The deep squat is the exercise which allows us to fill “the gap” in usual movements of a “normal” human being (and as normal is meant the one who does “normal” office kind activities which don’t require engagement in the positions of widen legs or squat). Doing a deep squat and gradually increasing both the lifted weight and the level of parting the legs, with time, brings about the adaptation of strength and flexibility characteristics of groin muscles which are responsible for high levels of opening until complete side split and the suspension split
Execution
Put your legs apart wider than the position of your shoulders is, then: go down into squat position, WITHOUT rebounding, but maintaining kneeflex position with constant tension of groin muscles (the times in knee-flex position may vary remarkably depending on someone’s training level). Maintain knee-flex position for a while and, however, as long as you feel able to come back up easily. The feet tips must follow the knee opening: the more you open your legs the more the direction of your feet must be open (pointing your feet outward).
So you will end up the full split with feet pointing outside, then how will you reach the Kurz's full side split??wynnema wrote:The feet tips must follow the knee opening: the more you open your legs the more the direction of your feet must be open (pointing your feet outward).[/b]
many thanks
Michele
ciao
Hello! Thanks for the quote Wynnema! It really came in handy! Yesterday, I had my leg strength exercise day at the gym, so I took advantage of it and gave a try to the sumo squat! It's unbelievable: I felt the innerthigh muscles working like never! I want you to tell m if the execution method is correct: after 4 sets of deep squats I did 2 of sumo squat. I spread the legs 2 shoulder width and went down as in a proper horse stance. Is correct?
Its simply a deep squat but you spread the legs wider apart. Each time you increase the stance you will feel that the muscles tense up and you cant go down as low. If this happens stay at that distance of stance until you can go all the way down. It make take a few sets but once you feel it going deeper increase the stance again. With your feet position I find that my feet naturally turn outwards the further I increase the stance.
It is the same as a sumo squat but you go even deeper so you are almost sitting on the floor.
It is the same as a sumo squat but you go even deeper so you are almost sitting on the floor.
and the weight? Do you increase also the weight or you go deeper and keep the same weight?wynnema wrote:It make take a few sets but once you feel it going deeper increase the stance again.
With normal squat you should lift as much as your body weight, but for sumo squat??
Last question:
Normal squat----sumo squat--isometric-- this could be the best/normal sequence?
Many thanks