Front Squats vs. Back Squats
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- เผยแพร่เมื่อ 5 ต.ค. 2024
- In this QUAH Sal, Adam, & Justin answer the question “The front squat is now often regarded as more functional than the back squat. It doesn’t allow for as great of overload, but allows for a greater range of motion and is more quad focused, core and upper back demanding. Plus, if you deadlift the hamstring and glute emphasis is already there. Should the front squat take the pedestal from the back squat?”
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“Front Squats vs. Back Squats”
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Front squats are humbling but they’ve really helped me perfect my upright mobility on back squats
same, though interestingly, I had a hamstring dominant backsquat so maybe that's why it is currently more useful to me.
Same!
I do fronts mostly because it feels easier on my hip impingements/low back, but I think I will try to bring back in some back squating even if its lighter than what I would prefer. Thanks dudes.
Well! After 5 years of back pain. I was faced with never having to squat again. I just started doing only front squats, it works for me. Also front squats is better given I long legs. The weight is lower but that's better than not squatting at all. We are all different. Front or Back Squats? Do whichever works best for you.
Front squat is easier on the knees. Also thoracic extension to fix that posture we all suffer from slouching forward all the time.
Personally for me I prefer Front Squat since it targets your quads and especially since it more impressive to me when someone f.s. 315 compared to b.s.
Yes dude in my mind a 315 frontsquat=405 backsquat
I've began front squatting then I stiff legged deadlift to work my hamstrings right after
Front squats give me a ton of glute and some considerable ham engagement. Less quad and much easier on my knees than back bar. I cant hardly get my glutes to engage with back squat, the load concentrates on my quads and patellar tendon/ligament. Interesting how the same movement can have different results with different people.
As someone that's lifting for general strength/hypertrophy and sports, I prefer the front squat over the back squat to reduce the sheer force on the back, and reduce long-term injury risk. Although more weight can be lifted back squatting, to me, the increased risk of disc issues is not worth the benefit of added load.
Exactly my position. I'm not an athlete (but look like one) and want to keep my back safe---especially my neck. People oftenl focuse on risk for lumbar injury with back squats, but cervical injuries are no joke.
I switched to FS after a L2 vertebrae fracture and 2 bulging disc.
I was playing college football at the time and it helped me maintain strength while not injuring my back and making my next three weeks miserable.
I used to hate front squats but it feels more natural to me than a back squat now
These guys are awesome with most of their advice, I just feel that sometimes they’re too romantic about the traditional go to exercises that the gym culture does 24-7-365. Front squats just makes sense. Period. Especially if you’re training a new client or for anyone to learn. It forces you to be more upright and focus on your form. Back squats are more likely to make you lean forward, more stress on the back, and harder to learn. Functional? When do we ever have anything that heavy on our back? We hold, lift, and carry things in front. Am I missing something?
When do you have anything that heavy on your front delts? Goblet Squats are more functional for your everyday person in life.
@@Mariners4405 I like goblet squats. Everything we carry /lift (functionally every day) is in front of the body. It’s our strongest position. A.k.a front delts.
@@Mariners4405 zerchers?
I thought I'm the only one to feel like that.... Btw I'm 6'4 with long femurs and it's very hard to squat and deadlift without leaning forward and hurting my back....so i do sumo deadlift and front squat in 5x5, Found them very functional and also comfortable for my back
@@harshitpanwar7701 That’s great, at the end of the day you have to find what works for you. I’ve done perfectly fine for 25+ years without a bar on my back, there’s thousands of exercises to choose from.
Back squat does not train the "posterior chain" much, though. Hamstrings are almost not involved. and glutes are highly activated also in the front.
depends on the bar position. Low bar involves more hamstring than high bar; check out Alan Thrall's comparison between the two.
Low bar squat does involve posterior chain and that's why we don't do it in olympic weightlifting as we need to work for bigger quads and better knee flexion, low bar squat is to much more similar to a deadlift position..
@@arkadiygertsman1287 Dude, you just helped me out here. That was the connection I need to figure some things out. Thank you!
Yeah I’d rather do front squats and low handle trap bar deadlifts for functional strength rather back squats nowadays, especially as an athlete
@@arkadiygertsman1287 hamstrings will hardly be worked if at all during squats doesnt matter the bar positioning, low bar has higher glute activation than high bar
Front Squats are more functional _for me personally_ for a few reasons.
> i have knee stability issues.
> i like to lift alone.
> i like to superset with deadlifts, so I'll have the whole anterior/posterior thing going on.
i front squatted 160 kg …. loved it
Truth is front squats are much better, better positioning, you won't overload the weight, you gain flexibility and your less likely to suffer from an injury. Back squats are for ego lifters.
Dmitry klokov said if he do 10 squat session then 7 session is for front squat and 3 session is for back squat.
There reasons for recommending back squat over front makes no sense. The front squat will work your posture way more and thata everyone's weakness.
Back squats are king for building massive strength in your lower body.
Front squats have major benefits such as upper back and core development, and honestly everyone should implement them into their training at some point or another.
But to fully rely on the latter and limit your lower body development by your core and back is doing your legs a disservice.
back squats r epic
front squats r legendary
so why not do both!?
At the same time is the ultimate
fronts are better period. people don´t want to admit it because they´re much harder
front squat is superior to me for explosive work.
back squat has too much risk to reward at 28 years old for me. I’ve had knee and back injuries after 7+ years in the infantry. Front squats have helped so much for me.
Dang, were in the same boat. I wake up every day hoping my back doest hurt 😂
I like both, but front squats for me are brutal..... heart rate goes through the roof
It’s a total body movement uses so much more small muscles in your upper body than a back squat
I thought its just me who experiences this
I do both but I favour front squat now over back squat most of the time just because I feel like I get greater benefits especially since I have added deadlifts back into my routine.
They seem to miss very valuable points . Front squats are amazing for people who are taller or squats hurt their knees/low back . It’s MUCH EASIER on their low backs and knees to hit depth and feel it in their quads and progress in strength . It also hugely increases your back squat numbers . It’s a win win for a the front squat purpose
well i have perfect leverage for squatting, but still, i feel like front squats are much more healthier on my body... i did hit 420 of back squat after less than 2 years of training, but from that point i've got back pain, hip pain, shoulders issues (even tho i have a lot of shoulders mobility). I can imagine how bad back squat can feel for people with longer legs.
front squat + deadlift = gains
Personally love front squat/ conventional dead combo for hitting anterior and posterior chains. I think the deads are what really developed the most strength for me
Deadlifts are a God Tier workout for me. That combined with Rows, has increased my overall strength, look and feel, the most in my life.
I struck gold once again. Great vid
if you want strong legs do all kind of squats front back and split ,all range of motions.
Switch front to back every squat session
Adam was very fired up at the end of that clip. 😳
The back squat doesn’t hit the Hams either unless it’s a low bar power lifter squat. Front squat hits the posterior chain more than a high bar back squat. For hypertrophy the front squat is more vital than a back squat
I have had a lower back injury for many years. Everytime i go heavy on back squats i get the pain back. Now i have switched to front squats and its much better for my lower back. Feel MUCH less pain
I’m 61 and my spine hasn’t been able to take the back squats for awhile. I’ve found the front squat more functional and safer.
These guys are all smaller than my boy Hemingway, Blaha.
They look like they don't lift at all.
Yeah, rather watch people who are actually in shape.. these dudes looking too comfortable in the studio
Front squats can load the glutes just as much as the back squat. Maybe not in weight but in technique. Fronts also work upper back stability as well as mobility and core. All my back pain has also been gone since switching totally to front squats
Been doing both lifts for years several times a week. But lately the back squat just aggrevates My knees so i cant run without clonky knees. So I turned to only doing front squats with snatch grip dead lifts and power cleans along with them and My knees never felt better
Front squat for a light day and Lowbar for a heavy day , I do both with sett off 5s.
I have both in my routine indefinitely
Unless a muscle is seen on these guys then they can give any comment about squats. Just stay away from gym topics.
So, based on your logic, if a former Olympic Gold medalist, who is now fat, flabby, and out of shape, offered me some free weight training tips, I should tell him to f*ck off, because only people who are currently strong and in shape, have any fitness knowledge whatsoever.
Okay, but, I hope that someone tells all of the professional athletes to totally disregard everything that their older, fat, and out of shape coaches tell them because apparently, they don't know sh*t.
Front squats improve your back squats, but back squats don't improve your font squats.
Plus, front squats make your traps bigger.
All 3 jets had valuable input I appreciate this conversation
I like front squats more for my personal situation. Feels like it corrects and trains for a better body posture.
💪
Why haven’t I subscribed to this Chanel yet ?
Not sure, hope you are now
Tom platz that's all I'm going to say😂
I got plenty strong with back squats... but front squats gave me the mass I was looking for.
For me back squats suck... the life right out of me. On top I was always thinking about my form; did I do that one full depth, back straight? Don't even get me started on the obsession with numbers. Front squats saved me tbh
Are they drying their armpit?
All three of them sit in the same position spreading their arms
Great video thanks
Thank you!
Thanks❤
You're welcome 😊
Just do both one day do hamstring engaged day with back squats then do quads with a front squat why does one have to be used more then the other.
i do fronts because i have a bench but not a rack and its way easier to get on
I agree with the logic of the person who brought in the question. Same reason why I do full range of motion for pullups for mobility purposes and for rows I keep the tension on the muscle. You don't need both, also if he's having trouble converting a back squat to a front squat to a new client it's because he doesn't train it correctly and explain the different mechanics to his clients. Also unilateral leg stuff is far superior to athletics vs bi lateral exercises. So what they are saying is false on that account to.
I so 8sets of squats. 4 sets for back squat. 4 for front.
I usually agree with a good amount of what y’all say. But y’all dropped the ball on this one almost entirely. You even said it yourself. You might be able to squat 400+ but you can barely do half of that as a front squat. So what does that tell you? It says the movement is harder
People can back squat more because there is more muscle mass involved in the back squat.
Bullshit
@@drunknnirish yeah and also it’s easier to cheat on the back squat than the front squat I guess
The front squat involves more core bur the reason why you could lift more with the back squat is because they use more bigger muscles or they rely more on stronger muscles than the front squat for example when you front squat you use more quads cause of mobility but that sacrifices some Glute strength but when you back squat and you go all the way down you got your self a great amount of quads and a great way for your glutes to be loaded up on the way up. Ofc if you always do back squats and then switch to front squats you’ll see a difference honestly do both
Do you even lift bro. ?
Hi what is the health benefits of doing the front squat instead of the back squat thanks
Fixes anterior pelvic tilt
If you bench press more than you front squat, you’re doing something wrong
Damn bro why did you attack me like that
Is he actually right 🥺?
You need proper flexibility to do front squat. Better to start off with lower weight & let your body get used to it.
@@gabbar51ngh i will start doing this havent really ever did squats or deadlifts gotta do it right this time.
@@rkidd101 🤣🤣
Front squats are better for back but too much load on the knees.
Do fucking both. Did both for my legs day and the growth are rewarding. Nothing is superior than others. Ffs
What does a 3 plate front squat translate to for back squat? I haven't done back squats for almost a year now in favor of front squats but I'd still like to have an idea of what my powerlifting total would be
I’m at the same and I tried 405 for 2-3 and it was fairly straining but managed to get 2 sets for 3 and last 2
@@Slawsers Dang, so for you a front squat translates to 2-3 reps of 405 on back squat? That's actually very helpful to know, thank you
@@simondean5227 I do sets of reps of 3 with 315 for front squat but if I pushed hard enough on the first set I could probably get 5 that translated into 2-3 approximately for my back squat 405 when I tried this week I felt like I could of added 10-15lbs more but I didn’t want to risk it with a movement I’ve quit for a while I also deadlift over 500lbs so that helped me translate to back squat pretty easy but honestly in the end I might stick to front squats and just get stronger in them
@@Slawsers Ahh okay, so a 3 plate front squat translates roughly to a 4 plate back squat, assuming your back isn't too weak. (I deadlift 475 so I think my legs would be more of a weak link than my back for backsquats, I'll have to give it a shot soon)
About 4 pl8s
Front squat is usually 75-80% of back squats
When you larp as an expert
Ive been doing 4 sets each full squating and alternating between them
Maybe im squating too much lol
Fitness Nerds... you mean Bro science?
Coming from dudes that dont even pump
I do top squats (put the bar on top of my head). Best of both worlds and works skull density.
There's a reason Olympic lifters still do back squats
these guys dont even look like they lift
😂
They used to be in really great shape but they stopped the PEDs
yes they do
Bruh, do a deep research on them. 🗿
Muscles can be recovered but joints cannot - DO NOT do back squats unless you are professional with lots of money, stick to front squats.
On what planet does a front squat equal a greater range of motion? ATG back squats have a greater range of motion.
Planet Earth. It’s scientifically proven that you can achieve greater depth on front squats than back squats.
@@leerobertsiv447 Maybe if you're doing just below parallel backsquats. I bring my ass all the way to the ground. And back squats you can load more weight.
@@michaelabercrombie7698 The debate was not about which can load more weight. The debate was about which squat variation can allow for greater depth. No matter how low you can go in a back squat, your body is designed in such a way that you will always go deeper in a front squat. You physically cannot back squat perfectly erect, straight up and down. You must lean forward to some degree to allow for the bar to rest effortlessly. In a front squat, you're able to be completely erect, perfectly straight up snd down throughout the entire movement. This allows your pelvis to fully drop underneath you, allowing your hips to fully open and drop you to your true max depth. Video yourself, or get someone to measure the distance from your butt to the floor in both variations. I guarantee you the front squat will have the smallest number distance wise.
@@michaelabercrombie7698 and you can bring down ass more with front squats. It is very natural for human body.
@@leerobertsiv447 Science also claims we came from apes and that's bullshit also.
back squats lead to spinal compression
That only becomes a problem if there's unnecessary movement through flexion/extension. Do it properly and it's completely safe.
crap
Yall what if he meant functional for carry over to powerlifting...?
My experience is completely different to what they’re saying