Back squat

rayhok
rayhok Posts: 9 Member
edited November 2024 in Fitness and Exercise
My back squat is so weak but I seem to be stronger when the barbell is in front.
Any tips on how to improve?
Thanks

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    keep going...the only way to get it stronger is to do it more with progressive add of weights.

    I imagine if I did a front squat it would be sad...I can honestly say never done one.
  • rybo
    rybo Posts: 5,424 Member
    That's odd to have a weaker back squat, but people are built differently and have different mobility ranges at each joint. Play around with bar placement, watch some tutorials, (I like the information put out by squat university) and keep practicing.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    If you want to get stronger at something do it more in a progressive fashion.

    It's a combination of technique & strength, you have to work to better both.

  • CipherZero
    CipherZero Posts: 1,418 Member
    If your front squat is stronger than your back squat, something with your squat form is horrifically off. I highly recommend videoing your squats and seeing what's going on. DO NOT USE THE GYM MIRRORS - you can't see it in real time, flip the image in your brain, and correct an issue like that.
  • FatWithFatness
    FatWithFatness Posts: 315 Member
    Sounds like your anterior chain is strong than your posterior chain and you are more quad dominant right now, how are your deadlifts?

    One way to test this might be to put two small plates under your heels and see if the back squat is easier, but in all honesty, I'd just focus on the back squat and making it progress in a linear fashion for now.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    FatWithFatness wrote: »
    Sounds like your anterior chain is strong than your posterior chain and you are more quad dominant right now, how are your deadlifts?

    One way to test this might be to put two small plates under your heels and see if the back squat is easier, but in all honesty, I'd just focus on the back squat and making it progress in a linear fashion for now.

    ^ Kind of what I was thinking.

    If that was the case I would try to add some posterior accessory work. Building up my hamstrings and glutes made a big difference for me.
    You could consider playing with your stance for back squats (I find a narrower/upright stance allows me to use more quad power, which works to my advantage) but ideally you want to bring up the weak part.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    which parts of the backsquat rom give you trouble? i'm more comfortable front-squatting sometimes, but it depends on what various parts of my body are doing that day.

    you could also try moving to a high-bar placement for the backsquat, if you're been going lowbar so far. that's not as upright a posture as the front squat, but it'll be a little closer.
  • rayhok
    rayhok Posts: 9 Member
    SezxyStef wrote: »
    keep going...the only way to get it stronger is to do it more with progressive add of weights.

    I imagine if I did a front squat it would be sad...I can honestly say never done one.

    Aw thanks @SexyStef Squats are amazing, so many many variations. You should try it.

  • rayhok
    rayhok Posts: 9 Member
    rybo wrote: »
    That's odd to have a weaker back squat, but people are built differently and have different mobility ranges at each joint. Play around with bar placement, watch some tutorials, (I like the information put out by squat university) and keep practicing.

    Thanks @rybo
    I'll check out squat university. I took a look at some tutorials on correcting lumbar flexion. I videod myself to see what I was doing wrong. Basically my *kitten* is weak or I don't engage my glutes when I squat down..which is just really poor technique. So I'm starting from scratch now. Will hopefully unlearn the bad habits.
  • rayhok
    rayhok Posts: 9 Member
    Chieflrg wrote: »
    If you want to get stronger at something do it more in a progressive fashion.

    It's a combination of technique & strength, you have to work to better both.

    @chieflrg thanks you're so right. It's all about technique and strength, either one on it's own just doesn't work.
  • rayhok
    rayhok Posts: 9 Member
    CipherZero wrote: »
    If your front squat is stronger than your back squat, something with your squat form is horrifically off. I highly recommend videoing your squats and seeing what's going on. DO NOT USE THE GYM MIRRORS - you can't see it in real time, flip the image in your brain, and correct an issue like that.

    Thanks @cipherZero I did exactly that. I videoed myself to see what I was doing wrong.
    I think it has a lot to do with my back squat technique. I don't seem to be engaging my glutes whereas when I do a front squat I do.
    I've had some training in the past with front squats, but not with back..maybr that's why.
  • rayhok
    rayhok Posts: 9 Member
    FatWithFatness wrote: »
    Sounds like your anterior chain is strong than your posterior chain and you are more quad dominant right now, how are your deadlifts?

    One way to test this might be to put two small plates under your heels and see if the back squat is easier, but in all honesty, I'd just focus on the back squat and making it progress in a linear fashion for now.

    Hey @FatWithFatness I think you're spot on. I am more quad dominant. I'm working on building my posterior chain.
    My deadlift's strong. Don't know what my max is but I've done a 80kg 1RM.

    I've seen that before..putting plates under heels. I may try that to see what it feels like. But you're right focusing on steady progressions is what I need to do.
  • rayhok
    rayhok Posts: 9 Member
    TresaAswegan wrote: »
    FatWithFatness wrote: »
    Sounds like your anterior chain is strong than your posterior chain and you are more quad dominant right now, how are your deadlifts?

    One way to test this might be to put two small plates under your heels and see if the back squat is easier, but in all honesty, I'd just focus on the back squat and making it progress in a linear fashion for now.

    ^ Kind of what I was thinking.

    If that was the case I would try to add some posterior accessory work. Building up my hamstrings and glutes made a big difference for me.
    You could consider playing with your stance for back squats (I find a narrower/upright stance allows me to use more quad power, which works to my advantage) but ideally you want to bring up the weak part.

    @TresaAswegan Yes!! That's what I'm currently doing. Building my glutes and hamstring and lower back strength. I'll play around with different stances and hopefully it'll come together nicely
  • rayhok
    rayhok Posts: 9 Member
    canadianlbs wrote: »
    which parts of the backsquat rom give you trouble? i'm more comfortable front-squatting sometimes, but it depends on what various parts of my body are doing that day.

    you could also try moving to a high-bar placement for the backsquat, if you're been going lowbar so far. that's not as upright a posture as the front squat, but it'll be a little closer.

    Hey @canadianlbs I have lumbar flexion right at the end of the lowering phase. Going back up is the hardest bit. Again like I've said in other replies. My glutes are the problem areas.
    Because I find back squatting a bit uncomfortable I've played around with the bar placement. I find higher bar more comfortable.
    Ideally it would be great to have someone watch me and 'coach' me but #singlelife #nofriendsinmygym
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    there's a good group here called eat train progress where you could post a clip and get a form check. or the stronglifts for women group would do it too . . . not to mention probably any other lifter groups that i don't know about.

    fwiw: i've got lots of mobility, in the sense that it's not hard at all for my joints to deal with a really deep *kitten*-to-grass kind of squat. what IS hard for me is stopping it way before it gets to that point, because that asks my posterior-chain muscles to actually do something (control my position).

    sometimes it isn't an issue of strength so much, as just not having the neurological habit of activating specific muscles. doing side-walks and body-weight/goblet squats with a theraband either just above or just below my knees probably did more than anything else to get my glutes firing at last.

    all them, too. not just the big glute max but the glute medius and minimus that lie underneath the glute max as well.
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