My posterior chain is a lot stronger than my anterior, so I feel like my front squat is shitty. I started my squat journey with back squats for about 6 months, and struggled with form. Lovely form and booty to the floor. 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. *READ FULL ARTICLE WITH PHOTOS*https://muscularstrength.com/article/Front-Squat-VS-Back-Squat-Which-Builds-More-MUSCLE-STRENGTHHey guys! Front squats only slightly use quads more. 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. 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. I can get below parallel doing front squats but doing back squats it's more of a struggle to. I guess I assumed it was because I front squat lighter weight but it sounds like the body positioning is playing a role. The typical argument in favor of back is that you can move more weight. Are you squatting low bar or high bar? A 2009 study published in the Journal of Strength and Conditioning Research found: There is no difference between front and back squats in which muscles are being activated. Same though. 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. 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. Front Squats are restricted by how much weight you can hold on the front of your shoulders. The reason is as you stated, the upper back is the limiting factor in the strength/performance of a front squat. The verdict is clear: the back squat requires far less flexibility to perform than the front squat! They put more impact on different muscles, I think front squats use quads more than back squats. Back Squat: Now don’t think that because front squats require a bit more flexibility that back squats are a walk in the park. Well so does doing hip belt squats or deadlifts with hooks. certain olympic lifting coaches) in their training. 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? Thanks for the summary! 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. 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. 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. 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. ReddIt. Nov 29, 2006 11,273 433. I include both of them in my training in separate workouts but I definitely prefer front squats. Back Squats let you lift more weight than Front Squats, period. 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. If you're not an Oly lifter, you'll probably only see it once in a while. Try only doing front squats for 8 then switch to back squats like I did. 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. There's also the genetic predisposition (length of limbs) to factor in... but I am not sure it would impact by this much. 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). 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. Linkedin. they require lots of core and upper back strength as well. You'll be in a wheelchair for the next 2 days. Press question mark to learn the rest of the keyboard shortcuts, http://www.youtube.com/watch?v=dEwzyHeAlos. It can increase the strength of your front squat is the only / main reason you do front and versions. The main difference is requirement of upper back extensor strength for front squats. Depends what you want to achieve. Why? I can't do heavy back squats because of a skeletal imbalance and a nerve impingement in one of my shoulders. goblet squats are fine - front squats with the bar are devilish and difficult - much rather it on my back. Front squats had always been a staple of my routine for assistance work. Added stimulus due to slight increase in quads usage is … (glutes, hamstrings, lowerback)? Front, high bar, low bar, etc. I don't powerlift. 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. I lift for fun and to be stronger in derby-not worth being miserable for that. 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. If you want to develop the lower body muscles, this exercise is the ideal exercise. More forward lean equates to more shear stress, as the resistance is moved further away from the axis of rotation. I was nervous to try a front squat for fear of falling forward, then I tried and voila! 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). Just a difference of posterior vs anterior chain. The other, the front squat grip can also be much more fatiguing and requires in. If your goal is to have a badass backsquat, then obviously you want to focus on that. 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. I love front squats! 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. Now you want to know from front squat vs back squat which one is better. 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. Why not both? YUUUUP. Front Squat vs. Back Squat Ratio. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. When it comes to building a lower body like Hercules :-), squats should be a key part of any routine. many people feel the opposite. Unless you are competing in back squats, front squats are the better choice for most people from general fitness to athletics. 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. So if your best back squat is 315 pounds, your front squat ought to be around 280. 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. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. 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. Ass to grass on front squats, "oh my god why am I even doing this" on back squats. WhatsApp. Seems like a mobility thing for me then. Perhaps you'd want to look into ankle mobility? 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). I cannot break parallel for the life of me with back squats. Front squat every time. Back squats will have better strength development and carryover in general. 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. 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. 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. So when doing squats that's also what we do. How's the posterior chain? I'm working on my hip mobility. Seen as the younger brother to the back squat, the front squat is an often … Disagree. It's because you're able to stay more vertical in the front squat due to the bar location. 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 work your quads in the same exact way front squats do, except you can lift more weight, thus they hit your quads harder. 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? This leads to less activation on the hamstrings and abductors, but increases demand on the quads. Engaged ; Common Issues with cross Arm grip or mobility Issues in my as. 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. Pinterest. 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. Front squats I barely have to think about. 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