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  1. #1
    Registered User GeneralSerpant's Avatar
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    Squats with feet right next to each other?

    Anybody do these, weighted or bodyweight? They feel great for training scapular protraction to get all the way to the floor.
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  2. #2
    Registered User Heisman2's Avatar
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    What do you mean by scapular protraction? Are you maybe getting terms confused?

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    Registered User SmashinYoungVag's Avatar
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    If you’re doing them with your feet close what’s the purpose of going ATG?

    At the bottom of the movement your glutes, adductors, and lower back start to engage more. I’ve done narrow squats and would never go below parallel with them.

    If you’re looking for a longer ROM with a narrow stance I’d rather do hacks.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by GeneralSerpant View Post
    Anybody do these, weighted or bodyweight? They feel great for training scapular protraction to get all the way to the floor.
    I do hack squats like that. Holy quad soreness Batman!
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  5. #5
    Registered User GeneralSerpant's Avatar
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    Originally Posted by Heisman2 View Post
    What do you mean by scapular protraction? Are you maybe getting terms confused?
    More than possible I would say.

    A component to a strength development of mine across muscle areas is assertively holding up the scapula with the rhomboids/traps etc to get the right posterior engagement and stabilization. This works for pullups for obvious reasons, but seems to also be vital for squat strength, getting stressed more as I go to the bottom. If I don't engage it rather consciously then it starts to strain stuff as I get to the bottom.

    Originally Posted by SmashinYoungVag View Post
    If you’re doing them with your feet close what’s the purpose of going ATG?
    From what I came across on a Reddit for it, it trains the tear-drop of the quad rather well. From practicing it a bit I'm of the impression that it gets you to focus tension on the shin area requiring a lot of attention from the teardrop.

    Should be noted again that I'm not necessarily talking about barbell or weighted, though I did try it briefly in the gym.

    Originally Posted by BeginnerGainz View Post
    I do hack squats like that. Holy quad soreness Batman!
    Haven't gotten used to the machine but am looking forward to it. Tried barbell a while back and thought it was pretty interesting.
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    Registered User WolfRose7's Avatar
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    Yeah I like platx squats as a poor man's sub for a nice hack machine
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  7. #7
    Registered User Heisman2's Avatar
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    Ah, I think you mean scapular retraction (not protraction) to help keep the upper back tight and generate a good shelf for the bar. Protraction is when the shoulder blades move sideways and forward as though you are punching something.

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    Originally Posted by BeginnerGainz View Post
    I do hack squats like that. Holy quad soreness Batman!
    Barbell hack squats with heels elevated on 10s are dope! Great quad builder indeed.
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