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I use about 1.5-2x shoulder width. Lot of real big squatters at my gym go double shoulder width, but they're squatting over 700. One guy last sunday hit a PR 1035 squat, and he squats, well, for him it'd be about 2 x shoulder width, but he's really wide to begin with, like 3 feet across lol. So he's prolly squattin with about 6 feet distance between the insides of his feet. I squat about 4 feet between them.
It all really depends on what you want Mav. You're about size, so going wider than 1.5 would probably not be wise for you unless you wanna build some mass in your glutes and hips, and hams. Narrower you go the more you are going to target the quads, mainly the outer quad area that makes your legs look big. The wider you go the more you target the inner area, the groin area, and then your posterior core area (glutes/hips/hams).
The wider you go the less range of motion there is too by the way, but you hit alot of different muscles. My suggestion to you would be to change your stance every 6-12 weeks, OR you could alternate weekly on stance, and just try to be consistent and keep your weights moving up. Obviusly you will prolly squat less the narrower you get because the hips, glutes, and hams are the muscles that are really built for handling heavy weight, not the quads. That's why the real big time squatters in powerlifting squat wide.
As far as toes, it helps to point them out about 45 degrees or even a little bit less, that way you can spread the floor and push your knees outward to help you drive the weight up. It's generally more comfortable than squatting with your feet pointed straight forward.
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Last edited by Firehawk; 27-Sep-05 at 06:30 PM.
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