Front squat or back squat?
MickeS
Posts: 108 Member
I'm thinking of using the front squat instead of the back squat when i'm doing starting strength. Lack of squat rack is one reason. But I also wonder if it's maybe a better exercise for more front AND back upper body and back squat is more of a back exercise. And both are doing the same for the legs? I mean the back still getting done with the deadlift?
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You will develop more overall strength with a back squat as the position allows you to move more weight. The focus is a little more on the posterior chain with this exercise too.
The front squat focuses more heavily on the quads (still works the other muscles too, just not quite as much). Some people find this to be a more 'natural' feeling lift.
If you dont have a squat rack I assume you will have to clean the weight up from the floor. In this case a front squat would probably be the more sensible option, though without a rack you will struggle to progress as quickly as you 'should' as you will be limited by what you can get up off the floor. You might have to focus on increasing reps until you have a rack sorted out - any progression is good progression.
Focus on form when getting the bar off the floor too!0 -
As Rayman mentions - you may have trouble getting the bar into position. Would you have to clean it up or do you have another way to get it onto your shoulders.
You may need to think of alternatives if not.
What equipment do you have.
Also, as Rayman also mentions - front squats are more quad dominant than back squats and while both use your back, neither is a back exercise per se. You use your core more with fronts, but are limited in how much you can squat as you lift more weight with back squats so your legs get more stimulus.0 -
Yes i have to clean the weight up from the floor but i plan to build a rack as soon as I get the time to do so. No problem yet. Being a newbe i will probably gain from any squat but I have already noticed that the weights will increase quite rapidly at the beginning.
About strengts.. If i go for the numbers i guess i want the exercise who pulls the most wieght but if i go for the limits of my body performance, is'n using 100% of your strength equally rewarding?0 -
Yes i have to clean the weight up from the floor but i plan to build a rack as soon as I get the time to do so. No problem yet. Being a newbe i will probably gain from any squat but I have already noticed that the weights will increase quite rapidly at the beginning.
About strengts.. If i go for the numbers i guess i want the exercise who pulls the most wieght but if i go for the limits of my body performance, is'n using 100% of your strength equally rewarding?
I am not sure I understand your question re 100% of your strength. Front squats and back squats provide differing stimulus on different muscles. I do both as they are both great lifts. If I had to pick one however, I would pick back squats.
Be careful with cleaning the weight - you will probably get to a point where that will be your limiting factor pretty soon. I can only safely clean about 50% of what I can front squat.0 -
Well, I guess there's a reason ther it is back squat in the original program. As soon as I built a rack I'l change to backs quats.
Regarding my question about the strength so I thought it was more about pushing yourself than the weight itself. For example: To go for max of your capability on front squat is more beneficial than 80% on back squat even if the weight might be higher on the back squat? (and yes I realize that it also deals with benefits for different muscle groups)Yes i have to clean the weight up from the floor but i plan to build a rack as soon as I get the time to do so. No problem yet. Being a newbe i will probably gain from any squat but I have already noticed that the weights will increase quite rapidly at the beginning.
About strengts.. If i go for the numbers i guess i want the exercise who pulls the most wieght but if i go for the limits of my body performance, is'n using 100% of your strength equally rewarding?
I am not sure I understand your question re 100% of your strength. Front squats and back squats provide differing stimulus on different muscles. I do both as they are both great lifts. If I had to pick one however, I would pick back squats.
Be careful with cleaning the weight - you will probably get to a point where that will be your limiting factor pretty soon. I can only safely clean about 50% of what I can front squat.0 -
Well, I guess there's a reason ther it is back squat in the original program. As soon as I built a rack I'l change to backs quats.
Regarding my question about the strength so I thought it was more about pushing yourself than the weight itself. For example: To go for max of your capability on front squat is more beneficial than 80% on back squat even if the weight might be higher on the back squat?Yes i have to clean the weight up from the floor but i plan to build a rack as soon as I get the time to do so. No problem yet. Being a newbe i will probably gain from any squat but I have already noticed that the weights will increase quite rapidly at the beginning.
About strengts.. If i go for the numbers i guess i want the exercise who pulls the most wieght but if i go for the limits of my body performance, is'n using 100% of your strength equally rewarding?
I am not sure I understand your question re 100% of your strength. Front squats and back squats provide differing stimulus on different muscles. I do both as they are both great lifts. If I had to pick one however, I would pick back squats.
Be careful with cleaning the weight - you will probably get to a point where that will be your limiting factor pretty soon. I can only safely clean about 50% of what I can front squat.
That really depends. Generally, fronts are about 60 - 75% of back squats, but again, you are limited to being able to clean the bar. If you get a rack then you can do 100% of your capability with back squats as well. If not, you will be limited with both. It also goes to your overall routine. For example, if you dead sumo, then front squats will probably be more beneficial than if you pull conventional.0 -
once the weight gets heavy to clean start doing single leg squats in the front rack position....as it's single leg work that will bring the glutes into it a bit more also.
Get ready for some truly sickening DOMS.
http://www.youtube.com/watch?v=4oyFGSF6Sfk 0 -
Wow! Tthats a great idea. I'l save that for later. Now im going for a more full body workout. When I get more advanced, I may want to target some areas. Going to try to stick as close to the program as possible in the beginning.once the weight gets heavy start doing single leg squats in the front rack position....as it's single leg work that will bring the glutes into it a bit more also.
Get ready for some truly sickening DOMS.http://www.youtube.com/watch?v=4oyFGSF6Sfk0 -
It's still a compound movement same a regular front squat would be, obviously you would work both legs for the same sets/reps - no reason this couldn't be your squatting exercise in a full body routine if you don't have any other options.0
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I use split squats - although dumbell ones and they really do kick your *kitten*.0
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It's still a compound movement same a regular front squat would be, obviously you would work both legs for the same sets/reps - no reason this couldn't be your squatting exercise in a full body routine if you don't have any other options.
^^this is a great alternative if you do not have a rack. I do not do them as they skeer me...but they are excellent.0
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