Wide Stance Barbell Squat

a.k.a. Sumo Squat

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you position your legs wide apart. This leg position engages your outer quadriceps.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

2) Set the Olympic bar on the rack's pegs at just below shoulder height.

3) Load plates onto the bar on the rack.

4) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Stand inside the squat rack with your back to the bar.

7) Grasp the bar - with your hands 6-inches wider than shoulder-width apart - with your palms facing forward

8) Step under the bar and center the bar across the back of your neck, along the tops of your shoulders.

9) Push up with your legs to lift the bar up and off of the rack

10) ...use your hands to stabilize the balance of the bar.

11) ...and straighten your torso.

12) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.

13) Position your legs wider than shoulder-width apart.

14) Point your toes slightly outward.

15) Straighten your back and point your head upward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your knees and push your hips back to lower your upper body toward the floor

3) ...until your upper and lower legs form a 90-degree angle.

4) Hold this position for a count of one second.

5) Reverse this movement by exhaling while pushing with your heels - raising the bar to the starting position.

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) Repeat for the desired number of reps.

8) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Keep your legs twice as wide as your normal stance.

Also keep your feet slightly angled outward to allow for optimal flexibility.

Keep your head facing upward during the movement.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly. Do this especially when your legs are at the 90-degree angle position.

Keep your back flat and not rounded during the movement.

Refrain from tilting forward to prevent excessive strain on your lower back.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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