If you're not an Oly lifter, you'll probably only see it once in a while. So, I rarely do them. Try only doing front squats for 8 then switch to back squats like I did. Disagree. You'll be in a wheelchair for the next 2 days. many people feel the opposite. Knee compression isn’t necessarily a bad thing but as back squats can be much heavier than front squats, especially with a wide stance and only to parallel, then that compression can become dangerous. Depending on your goals, there is no "right" lift, but the back squat has clear advantages (due to the above logic) over the front squat. Going to parallel is absolutely fine and sufficient. Front squatting puts almost no strain on my lower back, so front squats are my primary squat now and I use other exercises to hit my posterior chain. It's a common misconception that front squats work your quads more than back squats. i have a home gym so no access to hip abductor machines unfortunately. Could the position of the bar play a part? I started my squat journey with back squats for about 6 months, and struggled with form. It's because you're able to stay more vertical in the front squat due to the bar location. Conclusion: For me the hack squats is the "better" exercise when it comes to pure front leg hypertrophy provided that the individual can perform the exercise without knee pain. Strength coach told me to just go to parrallel and not to go below parrallel...you guys are saying go below parralel...idk what to believe. Front squat every time. Personally, I like to change stuff up. Front squats had always been a staple of my routine for assistance work. I can get below parallel doing front squats but doing back squats it's more of a struggle to. The verdict is clear: the back squat requires far less flexibility to perform than the front squat! I also fucking hate back squats. When performed through a full range of motion the front squat has been shown to recruit just as much muscle as the back squat with far less compression of the knee. Nov 29, 2006 11,273 433. Most general trainees can go for their entire lifting careers without doing a single front squat and still come out being very strong. So I'll do deep hack squats to replace back squats. Front squat uses more quads and upper back, while back squat has a deeper impact on the glutes, posterior chain and lumbar spine. Should I lower the weight altogether and switch to front squats entirely? Must Read: We would all be able to agree that Squats run the presence. However front squats require more abdominal involvement less lower back stress and lower CNS fatigue, yet most of the same stimulus. There's also the genetic predisposition (length of limbs) to factor in... but I am not sure it would impact by this much. There are two spots where the front squat is a notch above a back squat: quad and upper back development. Hi everyone, As an athlete/active competitor I know the value of front squats, however I saw a high bar back squat with a high use of ankle mobility and thought this looked very ‘athletic’ plus the benefit of moving a larger weight. You can't move as much weight with a front squat, but as someone with bodybuilding/vanity goals, I don't really care about that. I have started taking a wider squat stance for my back squats and it has helped. Front Squats are restricted by how much weight you can hold on the front of your shoulders. if you like low bar squatting, which focuses a lot more on the posterior chain (hams and lower back), then front squats might not be a favorite. I totally get this! Unless you are competing in back squats, front squats are the better choice for most people from general fitness to athletics. Tumblr. I can't do heavy back squats because of a skeletal imbalance and a nerve impingement in one of my shoulders. Incorporated both into a routine, One week heavy back squats + light front squats but higher rep range, week two light back squats + heavy front squats :). Linkedin. definitely targets quads better. I would go so far as to say that the high bar back squat probably has better transfer to the front squat than vice versa, as per John's story above. I think it depends on your body dimensions, but for me, deadlifting and back squatting every week is too much for my lower back to recover from. they feel most natural to me. At the same time the front squat will remain the better full body exercise due to the extra upper back development, coordination and balance required during the movement. However, Saladino scoffs at this notion, arguing that it’s nothing more than nonsense used to help trainers market programs. How's the posterior chain? Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. I love front squats! Knowing how to properly do squats may not be as intuitive as it may seem, even though it is something you have done since birth and with good form. It's not always about the numbers. I high bar squat but I'm 6' so that might play a part as well. Back Squats let you lift more weight than Front Squats, period. Are you squatting low bar or high bar? And when you force your weak links to become stronger instead of moving the bar to a different place to avoid them you're going to be stronger and more balanced and less prone to injury. Back Squat: Now don’t think that because front squats require a bit more flexibility that back squats are a walk in the park. Perhaps you'd want to look into ankle mobility? Back squat vs. Front squat This may be more of an r/powerlifting or r/weightroom oriented post, but what is the ratio between your back and front squat? Now you want to know from front squat vs back squat which one is better. Ye. 5 years ago. Thanks for the summary! Pretty good reason to at least give them a try, me thinks. Added stimulus due to slight increase in quads usage is … im going to give this a shot, seems like a really good compromise, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The back squat can help improve an Olympic lifter’s total leg and hip strength. This allows them to properly work the squat without worrying about their backs. The upright torso angle of the front squat is less than that in the back squat which helps reduce shear stress in the spine 1. Press question mark to learn the rest of the keyboard shortcuts. Anyway, my trainer helped me to see that my back (and overhead for that matter) squat issues are a result of my tight ankles. When I front squat, I go all the way to the ground, weight shifts from quads to heels, but when I back squat I barely break parallel. I do have the same problem. I always thought it was tight hips that was the issue. Thanks! The problem in your logic above is treating the "back squat" like it's a single thing, which seems to implicitly be a wider stance, bent over low bar squat. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. I like you and your analytical approach to weight training. YUUUUP. Back squats will have better strength development and carryover in general. Depends what you want to achieve. Seen as the younger brother to the back squat, the front squat is an often … My front squat comes so naturally once I figured out the best way to hold the bar, yet I struggle so much with back squats. Front squats. Thread starter Neely; Start date Jun 27, 2007; Neely lolz. Lovely form and booty to the floor. If your goal is to have a badass backsquat, then obviously you want to focus on that. they require lots of core and upper back strength as well. But unfortunately momentum is strong and more non-competition oriented people will continue getting injured that don't need to with back squats because of the 'more weights' over everything else view. This leads to less activation on the hamstrings and abductors, but increases demand on the quads. By engaging nearly every muscle in the body (not just We probably have different source, because it was my understanding that front squat requires, actually, more mobility in the ankle and hip mobility due to the need for the back to remain upright. I guess I assumed it was because I front squat lighter weight but it sounds like the body positioning is playing a role. They put more impact on different muscles, I think front squats use quads more than back squats. I follow SS and my current low bar squat is 230 lbs for 5 reps. Would you recommend I warm-up with front squats, then execute my 3x5 working sets with back squats? Back Squats let you support much heavier loads across your upper back. Back squats work your quads in the same exact way front squats do, except you can lift more weight, thus they hit your quads harder. It's quad dominant relative to a back squat. I don't really have a problem with form but I've seen front squats being recommended for those who struggle with ankle and hip mobility and have difficulties squatting deep enough with back squat so you're definitely right that front squats feel easier if you have those issues with back squats. You can do more when you take out the weakest link, which when going from front to back bar position is the upper back (kind of like hooks for your upper back). The main difference is requirement of upper back extensor strength for front squats. We probably have different source, because it was my understanding that front squat requires, actually, more mobility in the ankle and hip mobility due to the need for the back to remain upright. To perform the front squat takes more athleticism in general IMO, it also carry's over far better to olympic lifts which help develop more power and athleticism, which have direct carryover to physical/intensive sports. Will it still target the same muscle groups? Front squats I break parallel like it is nothing. I'll leave the following tale by John Broz on transfer between the two, who would have about as much experience as anyone in the relative utility of front vs. back squats in the context of olympic weightlifting: http://forum.bodybuilding.com/showthread.php?t=121212081&p=431777331#post431777331. certain olympic lifting coaches) in their training. In this sense, it's not very difficult to understand why the back squat does a better job at making you stronger than the front squat (at least in respect to your legs). If the weightlifting federations had all gone with front squats I guarantee that's what SS and the other programs would be just as strongly advocating front squats instead of back. Yes 100%. But follow up your heavy sets with some light weight, high volume sets of front squats as an accessory. One of my legs always buckles in on back squats even if I'm consciously telling myself to push it out. In reality, shoulder width, deep as fuck high bar back squats have long been a staple for athletic training and in olympic lifting going back many decades. The back squat involves more musculature through a similar-ish range of motion compared to a front squat (particularly if we're comparing high bar back squats vs. front squats). I include both of them in my training in separate workouts but I definitely prefer front squats. The most efficient way to catch the bar in a clean or a snatch is to get a low as possible. Here is Elliot Hulse's opinion: http://www.youtube.com/watch?v=dEwzyHeAlos. Lovely form and booty to the floor! Front squats puts a bit more emphasis on the quads. Now hearing his argument, I may have to reconsider my opinion and workout routine. tl;dr - front squats are a great movement, but back squats allow you to accrue a relatively greater workload for the actual muscles of the thighs/legs, leading to, in principle, superior strength gains. Agree. The exercise targets the lower body muscles such as quads, glutes, hamstrings, and quads.Additionally, other muscles that benefit from this exercise are the obliques, erector spinae, rectus abdominis and others. If you want to develop the lower body muscles, this exercise is the ideal exercise. First, front squats are performed with a narrow, neutral foot stance compared to the wider, externally rotated position of the back squat. Never really considered them, personally. The back vs. front debate Back squats place more of the load on the posterior half—namely the glutes and hamstrings. WhatsApp. My posterior chain is a lot stronger than my anterior, so I feel like my front squat is shitty. Just a difference of posterior vs anterior chain. Without getting into what's better for athletes, I've found that all my buddies who're too inflexible to fully back squat (at least when they start out), can do a full range (ATG) front squat without rounding their back. When it comes to building a lower body like Hercules :-), squats should be a key part of any routine. How To Properly Do Squats - Front Vs Back Squat How To Properly Do Squats. Barbell Hack Squat T Nation. Front squats only slightly use quads more. im short with long femurs and have always loved front squats. If you're an Oly lifter, you'll never get out of sight of front squatting, because of the close relationship with the mechanics of the clean. The position of the bar certainly plays a role, but usually people have more problem with the front squat due to the elevated mobility requirement on the joint. i high bar back squat and don't feel that there is that big of a difference regarding quad emphasis between the two. Front squat seems to require more flexibility than a low bar back squat when I do it. Engaged ; Common Issues with cross Arm grip or mobility Issues in my as. Pinterest. I cannot break parallel for the life of me with back squats. One vs the other. I like to think of it as "Which offers more functionality?" Front squats I barely have to think about. There are several MUST-KNOWS about the front squat and the back squat that making choosing which squat is best for a lifter much easier. I was nervous to try a front squat for fear of falling forward, then I tried and voila! Front, high bar, low bar, etc. Well so does doing hip belt squats or deadlifts with hooks. Finally, if you want to target the quads specifically, the back squat spreads the load to your entire leg area and will only be hampered by a weak point such as weak glutes or hamstrings. "other exercises to hit my posterior chain", Instead of Front Vs Back. Back squats puts a bit more emphasis on the glutes and hamstrings. Both front squats and back squats deliver plenty of challenge, and, truth be told, they’re pretty advanced moves if you don’t have a ton of experience in the gym. Same though. I'm working on my hip mobility. Press question mark to learn the rest of the keyboard shortcuts, http://www.youtube.com/watch?v=dEwzyHeAlos. My personal trainer a while back had me do front squats for form, so I didn't round my back, and to prep for form for cleans, because I couldn't get my elbows up/wrists straight. There is a reason why the world record in the Back Squat is over 1,000 lbs; it is better suited to heavy weights. It can increase the strength of your front squat is the only / main reason you do front and versions. Front Squat vs Back Squat. front squats are much, much harder to cheat than back squats. How is this? lot of r/fitness users follow the 5x5 routine (myself being one) but how can you or do you incorporate it into your routines? tl;dr for the video: front squats offer better upper back development and flexibility, balance out overdeveloped front musclulature, have a built in 'injury prevention mechanism' (ie you're forced to drop the weight safely if your form is off), more abdominal involvement, less hyperlordotic stress on the spine. Why not both? Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. Doing a safety bar back squat is an exercise used to cross grip front squat reddit muscles. I am now focusing on ankle flexibility so that I can eventually get deeper on those bad boys. Personally for me, I've struggled to get my back squat form down but front squat is pretty solid. Yes, you don’t need as much shoulder, wrists, hips and ankle flexibility, but nonetheless flexibility in these areas will be required in order to reach maximum depth on each rep. I lift for fun and to be stronger in derby-not worth being miserable for that. If you can get past the 'more weight is always better' attitude and look at the merits of both exercises I think you'd come to the same conclusion as the video. It's also worth noting that some people have experimented with making front squats the primary movement (e.g. I don't powerlift. The reason is as you stated, the upper back is the limiting factor in the strength/performance of a front squat. I say this because you're talking about back squats being popular in the context of powerlifting. But deep front squats feel awesome! But what if you're trying to accumulate workload for the actual muscles of the hip/knee in an effort to make your legs stronger? Some coaches believe that a lifter should be able to front squat 90% of the weight that he/she back squats. Thread starter JJ29; Start date Sep 18, 2006; 1; 2; Next. More forward lean equates to more shear stress, as the resistance is moved further away from the axis of rotation. I have the same issue, I think I tend to be more comfortable front squatting a) because I do it a lot more and b) because I have a harder time staying vertical in the back squat. The typical argument in favor of back is that you can move more weight. Front squats vs back squats. Weightlifting mythology may have you believe that the back squat activates more muscle fibers or that the front squat will primarily target the quadriceps, but that's not so. However, I have found that doing lots of below parallel front squats has helped my back squat mobility slightly. Front squat uses more quads and upper back, while back squat has a deeper impact on the glutes, posterior chain and lumbar spine. Depending on your goals, there is no "right" lift, but the back squat has clear advantages (due to the above logic) over the front squat. ReddIt. save. goblet squats are fine - front squats with the bar are devilish and difficult - much rather it on my back. He gave me some 20-lb plates and had me put my heels on them as I did back and overhead squats and again, viola! low bar squatting never felt natural to me, so i will never squat that way. Weightlifters go below parallel all the time at high percentages. In fact, if lifters aren’t including multiple squat variations in their workouts, they’re missing the opportunity to help build a lean physique. So if your best back squat is 315 pounds, your front squat ought to be around 280. You really have it in for powerlifters. *READ FULL ARTICLE WITH PHOTOS*https://muscularstrength.com/article/Front-Squat-VS-Back-Squat-Which-Builds-More-MUSCLE-STRENGTHHey guys! Back Squats let you lift more weight, but the execution of the Front Squat closely mimics the motion of rising from the bottom position after catching a Clean or Snatch. Seems like a mobility thing for me then. It's the same basic movement that targets different parts of the body solely based on where the bar is placed. That is what I was thinking of doing initially but I know the brain trust in r/fitness that would shed some light on the two. So when doing squats that's also what we do. This means that someone with terrible flexibility may be able to progress towards back squatting with good technical form far faster than they can progress towards front squatting with good form. The Front Squat vs The Back Squat I back squat many of my athletes, especially if it comes with strong personal preference for the lift. tl;dr - front squats are a great movement, but back squats allow you to accrue a relatively greater workload for the actual muscles of the thighs/legs, leading to, in principle, superior strength gains. Why? Ass to grass on front squats, "oh my god why am I even doing this" on back squats. I don't think going below parallel will be an issue and it works glutes more however I'm not sure if it's the best for very heavy squats. Many also cannot front squat due to shoulder/wrist problems. The other, the front squat grip can also be much more fatiguing and requires in. A front squat can help improve a powerlifter’s flexbility, upper back, and quads. Back squats are dominant because most of the popular basic strength programs are written by powerlifters who compete(d) in back squats as you can get higher numbers with them. 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