The Holy Grail of Squatting: The Squat Stance

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A squat is a squat is a squat. Often heard but rarely understood. It means that no matter what type of squat you’re doing – full clean, front squat, back squat, air squat – consistency is key. And one of the important -- but most commonly missed -- constant is the stance.

The stance is your foot position or angle and the width and balance of weight on your mid foot. It should look and feel the same in your overhead squat as your air squat, back squat, and every other type of squat we do in CrossFit and weight lifting.

You can see how important consistency in this position is when you consider the Olympic lifts, in which the accuracy and precision of the foot work is amplified when dynamically transitioning from the pull to the catch.

A good way to find your natural stance is to jump and land in a squat. From there, take note of your foot position and make small adjustments as needed. Then work to replicate this same position across all your squat movements. When you notice you’ve deviated from your standard stance, identify the factor causing this and work to improve it versus compensating in other ways and losing that critical squat stance consistency.