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Introduction to the Squat, Part 2 |
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The first way to improve your upright posture in the squat is to use a wider stance (when we say wider, we typically mean a stance in which your feet are placed approximately 4 to 6 inches outside your shoulders). The reason that a wider stance allows you to remain more upright is that it essentially shortens the distance the bar and your body must travel by reducing the amount of hip displacement relative to your feet and the weight. Think of it this way: If you were to stand to the side of someone and analyze the "parallel" position of their squat, you should be able to draw a straight line from the center of the barbell, right through the center of the foot. During a normal squat, in relation to this line, the hips and butt will be shifted back behind the bar and foot position to a pretty significant degree. Now, if you're an ectomorph and have long upper legs, the popular narrow/shoulder width stance will require an even greater displacement of the hips and butt. It should come as no surprise that as the hips and butt shift back, the more forward lean you're going to |
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