Barbell squats

sophieamhaley
sophieamhaley Posts: 85
in Fitness and Exercise
Do you go front or back?
I read that front is better as less strain on your back, but I find front quite awkward to do and think this will only get worse as I lift heavier.
Thoughts?
Thanks
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Replies

  • Jenky85
    Jenky85 Posts: 190 Member
    I face my barbell on the squat rack and duck my head and shoulders under it, stand up straight and walk backwards two steps to do my squats. This way at the end of my reps I can walk into the rack, duck down and the barbell sits back in the rack.
  • lawlorka
    lawlorka Posts: 484 Member
    I hate front squats. They hurt my wrists and I can't get the form quite right. Back squats are my favourite and I can lift much heavier with them. If your form is correct and you aren't lifting more than you are capable of, then there should be no problems with your back.
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
    I wouldn't say that one is better than the other. Front squats, when done properly, will activate the quadriceps differently than on back squats, this is just because the weight distribution is slightly different so your core and quads have to work a little harder to keep you standing upright. I tend to incorporate both types of squats into my routine. I can definitely lift heavier with back squats than with front squats. If you want to do both then I would use a lighter weight (still heavy for you) for front to keep form and technique right, and then go heavier for the back squats if you can.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I have never done front squats...they look uncomfortable...I will stick to my low back squats.
  • EmoJew
    EmoJew Posts: 94 Member
    Both!! There are multiple benefits to having a varied program involving both.
  • lamps1303
    lamps1303 Posts: 432 Member
    Back squats FTW. Make sure your technique is spot on before adding weight though. Need to look after that back and those knees!
  • erickirb
    erickirb Posts: 12,294 Member
    You wont be able to push as much weight with front squats therefore wont see the same kind of benefits as back squats. Though they do make a great accessory lift.
  • JONZ64
    JONZ64 Posts: 1,280 Member
    Back squats place more of the load on the posterior half - namely the glutes and hamstrings. Since the weight is loaded almost directly down the spine, they also place compressive forces on the vertebra meaning they force the core to do more work to protect the lower back. For those worried about back problems down the road, this can be an issue if you don't maintian perfect form and lets face it almost NOBODY has perfect form 100% of the time,but it’s crucial to maintain an upright torso and avoid falling forward when driving up from the bottom of a squat.

    Front squats challenge the body by placing the barbell in front resting on the shoulders. By pulling the body forward and increasing knee flexion as a lifter descends into a squat, front squats place more emphasis on the quads rather than the glutes. They also challenge the lower back to remain upright and prevent the torso from falling forward.

    *STOLEN FROM MEN'S HEALTH*
  • CipherZero
    CipherZero Posts: 1,418 Member
    Do you go front or back?
    I read that front is better as less strain on your back, but I find front quite awkward to do and think this will only get worse as I lift heavier.
    Thoughts?
    Thanks

    I do both.

    Your front squats will by necessity be less weight than your back squat simply as a function of biomechanics. Back squats activate the posterior chain much more than front squats.

    How are your front squats awkward?
  • JoRocka
    JoRocka Posts: 17,525 Member
    Do you go front or back?
    I read that front is better as less strain on your back, but I find front quite awkward to do and think this will only get worse as I lift heavier.
    Thoughts?
    Thanks

    I do both.

    Your front squats will by necessity be less weight than your back squat simply as a function of biomechanics. Back squats activate the posterior chain much more than front squats.

    How are your front squats awkward?

    this.

    keep in mind there are 3 ways to do a front squat-
    the traditional "rack" position with no crossing arms- right arm to right 'shoulder' left to left.
    Cross Body hold
    Using straps- put the straps on the bar- get under it- wrap your hands around- elbows bend- much less stress on the elbows- since you are not at an acute angle- but a much more open angle helping stabilize the bar.

    There is a great article on T-Nation about the front squat- I highly recommend you go read it if you are interested in doing front squats regularly.
  • juliewatkin
    juliewatkin Posts: 764 Member
    Both. Back because it's a competition lift. Front as an accessory for deadlift. Back is posterior chain. Front is quads but they also hit the upper back like a hammer. My back will give out before my legs and I find that assists with deads. I do my fronts with a clean rack but have done them with straps. I can't get into the body builder crossed arms as it never feels secure.
  • jlclabo
    jlclabo Posts: 588 Member
    i do both.... front squats hit quads much harder than back squats. i love to hate them, lol
  • 3laine75
    3laine75 Posts: 3,069 Member
    Back......because I have rubbish, skinny, weak wrists :(

    Haha both actually, but my front squat is considerably lighter than my back.
  • tkdgirlms
    tkdgirlms Posts: 73
    Just watch how you do your squats so you don't hurt your knees - I've had 3 knee surgeries (not from doing this) and have a possibility of fourth soon.
  • CharlotteAnneUK
    CharlotteAnneUK Posts: 186 Member
    Back. never thought about front as they are not on the poster that I have telling me what exercises to do with my bar and dumbells....
  • tpncc
    tpncc Posts: 10 Member
    Web search for Dan John, the inventor of the Goblet Squat and the 4-week squat 101. One of his favorite expressions is " squats don't hurt your back/knees/wrists/etc., what you're doing hurts your back/knees/wrists/etc".

    Here is a you tube link to some of his videos.
    http://www.youtube.com/results?search_query=dan john front squat&sm=1
  • Mama_Jag
    Mama_Jag Posts: 474 Member
    Both.

    It's not one or the other - they each serve a different purpose, which others have explained for me. :smile:
  • wolfsbayne
    wolfsbayne Posts: 3,116 Member
    I only do back squats, but I'd like to do front squats. I watched a guy in my gym alternate back and front squats and was talking to him about it. He said front squats really develop your upper back. He was front squatting 275, I think. I tried to do it with just the bar, but it is a bit awkward for me and I don't really know where the bar is supposed to sit.
  • silverinc13
    silverinc13 Posts: 216 Member
    Definitely both! Front are a good accessory on my deads day. I go cross arm hold and don't have any trouble holding the bar up - it sort of balances on my clavicle. And yes, at a lighter weight than back squats, not many people could hold the same weight on their front as on their shoulders!
  • 212019156
    212019156 Posts: 341 Member
    For me my upper back gets tired before my legs do when I do front squats. Its probably a mobility issue though. In my opinion just do full range squats regardless of the variety. Either way you will be ahead of the game.
  • rlxsn
    rlxsn Posts: 58 Member
    Agree - definitely both. Use the Smith Machine to get yourself used to the Front Squat and move to barbell once you feel comfortable.
  • juliewatkin
    juliewatkin Posts: 764 Member
    Agree - definitely both. Use the Smith Machine to get yourself used to the Front Squat and move to barbell once you feel comfortable.
    I'm not sure this is the best option. Because the smith machine forces the bar to one plane, you don't have the same movement as a free bar. The bar doesn't move straight up and down. To get used to the movement, use a light bar or even a broomstick.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Back and low-bar.
  • tpncc
    tpncc Posts: 10 Member
    Absolutely agree with #JulieWatkin... Smith is not designed for squats. The bar needs to move on the horizontal plane as your body moves in the vertical plane. Smith does not allow this.
    Agree - definitely both. Use the Smith Machine to get yourself used to the Front Squat and move to barbell once you feel comfortable.
    I'm not sure this is the best option. Because the smith machine forces the bar to one plane, you don't have the same movement as a free bar. The bar doesn't move straight up and down. To get used to the movement, use a light bar or even a broomstick.
  • JennBona
    JennBona Posts: 255 Member
    I have lower back issues so I tend to do the front squats or goblet squats
  • IronPlayground
    IronPlayground Posts: 1,594 Member
    I do both. I've just recently found a comfortable grip for front squats. They are more for an accessory to back squats and deadlifts for me. I've noticed a huge difference since upping the weight with front squats as a carryover to other lifts.
  • rlxsn
    rlxsn Posts: 58 Member
    I'm not suggesting to solely use Smith but it is a great way to introduce yourself (body and mind) to the front squat
  • JoRocka
    JoRocka Posts: 17,525 Member
    I'm not suggesting to solely use Smith but it is a great way to introduce yourself (body and mind) to the front squat

    me thinks doing some research and learning how to properly front squat with just the bar would be superior to the smith - that seems to be an awkward way of learning to do an already potentially awkward lift.
  • rlxsn
    rlxsn Posts: 58 Member
    just a matter of opinion. not saying I'm right or wrong, just speaking from my experience..
  • feralX
    feralX Posts: 334 Member
    Well this will probably start a *kitten* storm...but whatever, just my opinion from my experience. For those with flexibility issues and/or long limbs where regular barbell squats are just a complete disaster, Smith squats can be very effective - IF you move your feet forward. (Please for the love of protein and iron, notice the "IF you move your feet forward part" before you start grinding your teeth and frothing at the mouth)

    Keeping your feet well in front of the bar allows you to maintain an upright posture throughout the ROM, and the lack of horizontal bar movement isn't an issue. It's also great if you want to isolate the quads and take the glutes and hams out of the equation because you can stop at or just above parallel, you get constant tension on the quads with little assistance from the posterior chain. Of course you can do that with a barbell too, but its easier to be consistent on the Smith. It's also much easier on the Smith with feet forward to vary foot placement to target specific parts of the quad, a narrow inside shoulder stance really hits the outer quads well.

    If you can squat comfortably, completely disregard all of the above. But if you're like many that can't, maybe give it an honest try. Nothing to lose and you might find a way to train your legs effectively without some of the grief.

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