Front squats vs. back squats

auddii

Ok, I hate that you can't search specific sub forums, so I don't know if this has been asked before. I've been looking around at proper form videos, and I found a few sites that say front squats (bar in front just above clavicle) are better because you are in a more upright position and works the core more. I found that front squats are discussed on the 5x5 site, but he says they aren't a part of the program because back squats will make you "bigger". It's the typcial testosterone driven kind of random statement.

So, I was wondering, do any of you do front squats instead?

girlie100

It is my understanding that the back squat engages more of the hamstrings than the front squat and as us fine female creatures are naturally quad dominant we need to be working those hamstrings as much as possible :happy:

Don't hold this as fact I may be wrong

Edited to add: back squat gives you a sexy *kitten* as well :smokin:

girlie100

but then again i just found this: http://www.ergo-log.com/frontsquat.html

which basically just rubbished what I said, lol

Happy squatting :drinker:

tameko2

Front squats require you to hold the load with your arms and shoulders, back squats let your back do all the work. You can't load as much with a front squat, period. So sure if you can only squat 40 lbs total it might make little difference, but at some point your legs will be able to lift way more than you can hold in a front squat, and that means you won't be able to do as much weight.

Don't worry about 'better for your core' (I've never heard that before and have no idea if its true or not) but you'll get plenty of core work in with back squats. If you really really feel like you are lacking core strength, add some planks and supermans for now. I find that in terms of 'core' strength, lower back strength is the most likely to be lagging so if you do add core work focus on that rather than your stomach muscles.

LorinaLynn

I don't have a squat rack, so I did front squats until I was no longer able to get/hold the bar up to my shoulders, which was around 60-65 pounds, then switched to hack squats.

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

auddii

Thanks guys. I'm going to start the program in a week or two (I need to try and schedule an appointment with a trainer to make sure my form is right), and I'm trying to figure everything out before even stepping under the bar.

tameko2

I don't have a squat rack, so I did front squats until I was no longer able to get/hold the bar up to my shoulders, which was around 60-65 pounds, then switched to hack squats.

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

it occurs to me you should pick up some straps for that (or make some) - that would be a cheap way of letting you get more weight up without your grip strength being an issue.

Nataliaho

They're both good. Back squat is a great strength movement for the reasons Tameko said. However if you ever want to get into olympic lifting, the front squat is a foundation movement. Personally I love oly, its faster, more dynamic and far more difficult technically.

iorahkwano

I thought it was supposed to be Front Squats... I think both are a good choice, it just depends what your goals are or your weaknesses.

I prefer front squat because I feel more of my muscles working since the bar is being held up by my arms in front of me instead of sitting on my back, and my core/hamstrings are working to prevent me from falling forward when I push up. It's also easier to keep good form and have a straight back when there's no bar pressing your upperbody down.

Back squats are easier for me so I can do more weight, but I don't feel much of my muscles working. It feels like my quads are the only muscles working, and my spine/shoulders are doing most of the work holding up the bar. I don't feel my core working half as much as when I do front squats.

That's just my experience though, everbody is different.

Will_Thrust_For_Candy

No need to worry about working the core when doing back squats! I'll tell you that the difference in my stomach since I have started doing SL is ridiculous.....visible cuts on both sides and one starting in the middle and I still have about 5% more bodyfat to lose until I'm at goal #1! Granted I add some core work on the end of each workout but still....these compound exercises are like....BOOM!

FluffyDogsRule

bump