Are you struggling with your squat stance? Maybe you think you have tight calves and need to stretch more to be able to squat deeper. Some trainers might tell you that you need to put something under your heels to be able to squat deeper. Well, in that case, you should tell them to fuck off and mind their own business. The reason is that there are different squat positions that fit different people. We are not all like each other. That is why you need to find your own unique squat position. I wrote an article about this six years ago, Find the Perfect Squat in Five Minutes. This article is still a must-read for everyone.
Your Unique Squat
Your squat is like your fingerprint; it is specific for you. An easy way to find your best position is to perform a box squat, and from the box, you should be able to stand up without pushing your upper body forward too much before standing up. You should more or less be able to stand up with a fixated upper body. The hip should be the part that moves the most. It will be a game changer for you when you realize your best squat position and get it right.
Squat Stance Thoughts from Boris Sheiko
My friend, Professor Boris Sheiko, wrote about different squat positioning on his Instagram:
"Let's talk about the squat today. Or to be more precise: leg stance in the squat. As you know, we are all different in many ways, including in terms of anatomical structure. Someone's arms are shorter or longer relative to his height, and so on. Did you know that the structure of the pelvis is also unique for every athlete? The shape of the head of the femur and the acetabulum of the pelvis (the place where the bone is attached) is individual for everyone. The anatomy of the pelvis affects the technique of squats — a fundamental exercise of strength sports.
I heard about this recently at my seminar in Sweden last May from the organizer of the event, Stefan Waltersson. Stefan said that there are already several studies on this topic. All you need to do (from Stefan's words) is to put the person on his back, bend the leg in the knee, imitate the squat movement down, and try to find the best femur angle where the knee is able to approach his chest very close. This angle will be the most optimal width for setting the feet.
On the other hand, I use the visual method to determine the best leg stance. It is based on years of experience and the trial-and-error method. When a new athlete comes to my gym, I look at his squat technique and immediately suggest some changes (if necessary). If the athlete feels confident in these angles after a month of training, we leave everything as is. If he does not like something and I agree with him, we make adjustments and work again for another month. In most cases, one adjustment is enough, but sometimes you must change the angles again.
Additionally, an athlete's changes during a sports career affect working angles in the squat—for example, growth (height), a transition to a heavier category, etc.
And now, there is a question for you, my dear followers. Which method of leg stance determination do you like more? Also, is this method based on the individual structure of the pelvis important for powerlifting? Since in powerlifting, you do not need to squat too deep (ATG)."
Posted 25 January 2018.
Hypermobility in the Squat
So, what I can add to Professor Boris Sheiko’s thoughts is that some people, mostly ladies, can have a hypermobility that allows them to squat deep in any position. So, what do I suggest for them? Well, a close stance might feel good to perform in, but the mobility allows your ass to hit the floor between the reps. This hypermobility is not useful in powerlifting, even if it builds good muscle strength. It is not useful because when you squat deeper than you need, you leak out the power for a one rep maximum. The solution is to widen your stance to a maximum so your mobility will be restricted to a tight hip position.When you squat, it will feel like your squat is just a quartz movement from the squat you performed earlier. This is a game-changer and will kick your numbers up extremely. Be patient because it could take some time. You might give it a few months before you get strong in the new position. I promise you, it is worth it!
If you’d like to read more on the topic, I have released Advanced Strength Training – Book of Principles. Check it out!
Stefan Waltersson has been a personal trainer for more than 20 years. He is Westside Barbell certified as a special strength coach. He was also educated and trained by Professor Boris Sheiko, who also wrote the preface for Stefan's book Advanced Strength Training—Book of Principles. Stefan works as an author, lecturer, and strength coach and runs a gym in Sweden. Previously, he worked as a nurse assistant in healthcare, with neurology as his main focus. You can also find him on Instagram as @coach_waltersson.
