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Try only doing front squats for 8 then switch to back squats like I did. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. lot of r/fitness users follow the 5x5 routine (myself being one) but how can you or do you incorporate it into your routines? So when doing squats that's also what we do. It's a common misconception that front squats work your quads more than back squats. It's quad dominant relative to a back squat. If you're not an Oly lifter, you'll probably only see it once in a while. Nov 29, 2006 11,273 433. Seems like a mobility thing for me then. It's also worth noting that some people have experimented with making front squats the primary movement (e.g. I also fucking hate back squats. I have started taking a wider squat stance for my back squats and it has helped. The reason is as you stated, the upper back is the limiting factor in the strength/performance of a front squat. Weightlifting mythology may have you believe that the back squat activates more muscle fibers or that the front squat will primarily target the quadriceps, but that's not so. Front squats had always been a staple of my routine for assistance work. Back squat vs. Front squat This may be more of an r/powerlifting or r/weightroom oriented post, but what is the ratio between your back and front squat? Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. Will it still target the same muscle groups? I don't powerlift. Perhaps you'd want to look into ankle mobility? I can get below parallel doing front squats but doing back squats it's more of a struggle to. You'll be in a wheelchair for the next 2 days. Without getting into what's better for athletes, I've found that all my buddies who're too inflexible to fully back squat (at least when they start out), can do a full range (ATG) front squat without rounding their back. Back Squat: Now don’t think that because front squats require a bit more flexibility that back squats are a walk in the park. Depending on your goals, there is no "right" lift, but the back squat has clear advantages (due to the above logic) over the front squat. The Front Squat vs The Back Squat I back squat many of my athletes, especially if it comes with strong personal preference for the lift. I always thought it was tight hips that was the issue. It's because you're able to stay more vertical in the front squat due to the bar location. The position of the bar certainly plays a role, but usually people have more problem with the front squat due to the elevated mobility requirement on the joint. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. i have a home gym so no access to hip abductor machines unfortunately. Personally, I like to change stuff up. Seen as the younger brother to the back squat, the front squat is an often … Front Squats are restricted by how much weight you can hold on the front of your shoulders. Finally, if you want to target the quads specifically, the back squat spreads the load to your entire leg area and will only be hampered by a weak point such as weak glutes or hamstrings. Disagree. In this sense, it's not very difficult to understand why the back squat does a better job at making you stronger than the front squat (at least in respect to your legs). Conclusion: For me the hack squats is the "better" exercise when it comes to pure front leg hypertrophy provided that the individual can perform the exercise without knee pain. I have the same issue, I think I tend to be more comfortable front squatting a) because I do it a lot more and b) because I have a harder time staying vertical in the back squat. ReddIt. front squats are much, much harder to cheat than back squats. 5 years ago. If you want to develop the lower body muscles, this exercise is the ideal exercise. tl;dr - front squats are a great movement, but back squats allow you to accrue a relatively greater workload for the actual muscles of the thighs/legs, leading to, in principle, superior strength gains. Barbell Hack Squat T Nation. I say this because you're talking about back squats being popular in the context of powerlifting. The exercise targets the lower body muscles such as quads, glutes, hamstrings, and quads.Additionally, other muscles that benefit from this exercise are the obliques, erector spinae, rectus abdominis and others. Front Squat vs. Back Squat Ratio. I like you and your analytical approach to weight training. It's not always about the numbers. Ye. The most efficient way to catch the bar in a clean or a snatch is to get a low as possible. Back Squats let you lift more weight, but the execution of the Front Squat closely mimics the motion of rising from the bottom position after catching a Clean or Snatch. One vs the other. Hi everyone, As an athlete/active competitor I know the value of front squats, however I saw a high bar back squat with a high use of ankle mobility and thought this looked very ‘athletic’ plus the benefit of moving a larger weight. Yes 100%. I would go so far as to say that the high bar back squat probably has better transfer to the front squat than vice versa, as per John's story above. My posterior chain is a lot stronger than my anterior, so I feel like my front squat is shitty. Depending on your goals, there is no "right" lift, but the back squat has clear advantages (due to the above logic) over the front squat. I love front squats! Doing a safety bar back squat is an exercise used to cross grip front squat reddit muscles. Are you squatting low bar or high bar? However, I have found that doing lots of below parallel front squats has helped my back squat mobility slightly. I am now focusing on ankle flexibility so that I can eventually get deeper on those bad boys. You can't move as much weight with a front squat, but as someone with bodybuilding/vanity goals, I don't really care about that. Front squats I break parallel like it is nothing. They put more impact on different muscles, I think front squats use quads more than back squats. If you're an Oly lifter, you'll never get out of sight of front squatting, because of the close relationship with the mechanics of the clean. i high bar back squat and don't feel that there is that big of a difference regarding quad emphasis between the two. I lift for fun and to be stronger in derby-not worth being miserable for that. I high bar squat but I'm 6' so that might play a part as well. *READ FULL ARTICLE WITH PHOTOS*https://muscularstrength.com/article/Front-Squat-VS-Back-Squat-Which-Builds-More-MUSCLE-STRENGTHHey guys! There are several MUST-KNOWS about the front squat and the back squat that making choosing which squat is best for a lifter much easier. save. Pretty good reason to at least give them a try, me thinks. So, I rarely do them. Back squats are dominant because most of the popular basic strength programs are written by powerlifters who compete(d) in back squats as you can get higher numbers with them. tl;dr - front squats are a great movement, but back squats allow you to accrue a relatively greater workload for the actual muscles of the thighs/legs, leading to, in principle, superior strength gains. definitely targets quads better. Engaged ; Common Issues with cross Arm grip or mobility Issues in my as. You really have it in for powerlifters. Knowing how to properly do squats may not be as intuitive as it may seem, even though it is something you have done since birth and with good form. Yes, you don’t need as much shoulder, wrists, hips and ankle flexibility, but nonetheless flexibility in these areas will be required in order to reach maximum depth on each rep. This leads to less activation on the hamstrings and abductors, but increases demand on the quads. Press question mark to learn the rest of the keyboard shortcuts, http://www.youtube.com/watch?v=dEwzyHeAlos. I don't really have a problem with form but I've seen front squats being recommended for those who struggle with ankle and hip mobility and have difficulties squatting deep enough with back squat so you're definitely right that front squats feel easier if you have those issues with back squats. Unless you are competing in back squats, front squats are the better choice for most people from general fitness to athletics. Front, high bar, low bar, etc. However front squats require more abdominal involvement less lower back stress and lower CNS fatigue, yet most of the same stimulus. Now hearing his argument, I may have to reconsider my opinion and workout routine. How's the posterior chain? Front Squat vs Back Squat. Back Squats let you lift more weight than Front Squats, period. im short with long femurs and have always loved front squats. The problem in your logic above is treating the "back squat" like it's a single thing, which seems to implicitly be a wider stance, bent over low bar squat. In reality, shoulder width, deep as fuck high bar back squats have long been a staple for athletic training and in olympic lifting going back many decades. There's also the genetic predisposition (length of limbs) to factor in... but I am not sure it would impact by this much. Depends what you want to achieve. 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