Difference in squats

VastBreak

What is the difference in squats using the barbell in the front verses on your back/shoulders.

I use a lot less weight when holding the barbell in front however I use more glute and core strength when in this position.

I always start with the bar in front because I can not do as many, then add weight and switch the bar to my back. Maybe I should do these different days?

GetSoda

Font squats work the fronts of your legs more, back squats work the backs of your legs more.
It's normaly to back squat much, much more than you can front squat.


Generally back squats are done as a main exercise, then front squats as an accessory

christinemadden0223

Huh. Never thought much about this- thanks for the info!

jimmmer

Front squats have a lot more anterior chain involvement (abdominals etc) and primarily hit the quads.

Back squats (depending on where you place the bar on the back) have more posterior chain involvement and can be loaded more heavily.

Whether you can do both on the same day depends on you, your programming, your lifting level, set and rep schemes, etc... many variables

VastBreak

Makes sense about the anterior muscles!

Should I work on increasing the weight or the reps with the front barbell position? I'm at the point now that I squat 30lbs but only 1 set of 8.

jimmmer

Makes sense about the anterior muscles!

Should I work on increasing the weight or the reps with the front barbell position? I'm at the point now that I squat 30lbs but only 1 set of 8.

I would suggest seeking out a programme that incorporates front squats with a simple progression system you can follow.

I think that Dan John has programme called Southwood with front squats that works on three rep ranges and aims to build a base - I think it also includes power cleans, bench and OHP. There's an old T-Nation article for it and I think he may have something on his blog...

He also has a "follow on" programme including the above but with the addition of deadlifts and different rep ranges. But I can't remember what that one's called - sorry.

Huffdogg

Front squats are often limited by muscle groups other than your legs. Upper back, arms, and shoulders, are much more limiting factors than leg strength in the front squat. They are most often used as an accessory exercise for back squats, although olympic lifters use them as a mainstay because they most closely mimic the squatting portion of the clean.

ETA: Depending on your upper back/arm/shoulder strength, front squat strength is usually around 75-80% of back squat numbers.

meshashesha2012

in addition to what the others have noted, other differences will be in where you want to go with future lifts. if you're interested in olympic style lifts (snatches, cleans, jerks) then working on your front and overhead squat will be good.

i'll also underline what huffdog noted about the upper body differences. front squat when done properly will require you to have greater mobility in your shoulders, upper back and wrists especially if you arent using straps.i also find front squats to be less forgiving than back squats in terms of form, but that might just be because these are harder for me

Huffdogg

i also find front squats to be less forgiving than back squats in terms of form, but that might just be because these are harder for me

Same here. And I do use straps for them now. IMO unless you want to progress into oly lifting there is no reason to pursue the extreme wrist mobility necessary to use a clean grip. And crossed-arms is just bad.