View Full Version : front squats vs back squats
hatebreedXXX69
08-17-08, 3:25 pm
due to discomfort i've decided to swap back squats for front squats. Ive noticed more stimulation on my legs and abs than on my lower back and no pain on my neck at least. However what is your opinion??which do you guys prefer and why? Also how can i improve my technique and form for front squat??
thanks bros
If you can do both then do both, if front squats are all you can do due to pain then do just front squats, personally I do back squats as I can use more weight but incorporating both will give you better overall development.
A lot of the big boys drop back squats in favour of front squats but they already have all the mass they need.
Practice makes perfect,keep it light until you get your balance and groove, many add too much weight too quickly which can lead to incorrect form and injury, keep elbows high all the way through the movement and concentrate continuously on correct form.
jeff00z28
08-17-08, 4:40 pm
if u stop doing back squats and only do front squats u will prolly lose a ton of strenght. it happened to me
TheBassGuy
08-17-08, 4:50 pm
if u stop doing back squats and only do front squats u will prolly lose a ton of strenght. it happened to me
when i plateau on back squats i switch to front squats, then when i go to back to back squats i can generally lift a bit more.
shizz702
08-17-08, 6:27 pm
I do both on a regular basis.
Back squats is better for overall strength and mass.
Fronts are better for the quads, and are less taxing on the hams.
Both are great movements and both are staples of mine.
One thing about front squats though is it takes time to get used to that heavy bar across your upper chest and delts. You got to man up and deal with it though. Can't be using no pad lol.
due to discomfort i've decided to swap back squats for front squats. Ive noticed more stimulation on my legs and abs than on my lower back and no pain on my neck at least. However what is your opinion??which do you guys prefer and why? Also how can i improve my technique and form for front squat??
thanks bros
Pain in your neck? Is the bar riding too high on your back?
I personally prefer back squats, as the give better overall mass and strength.
pmug0000
08-17-08, 8:35 pm
I fucking hate front squats. My form on them is terrible, about half-way down I start leaning forward, my balance sucks and I can't go heavy. So I stick to back squats and zercher squats as another alternative.
stumblin54
08-17-08, 9:28 pm
Also how can i improve my technique and form for front squat??
You have to start light until you get your form down before going heavy with front squats. Check your ego and get your form straight, the weight comes later.
Stumblin
Giant Killer
08-17-08, 9:30 pm
You have to start light until you get your form down before going heavy with front squats. Check your ego and get your form straight, the weight comes later.
Stumblin
Yeah definitely, work it slowly into your program as some additional work so you can stay light and get the movement down. Then make it a primary movement when you've got it and you can go heavy. Never fuck away your warmup sets on front squats because they will get you in the right groove for heavier stuff.
killyouintheface
08-17-08, 9:33 pm
Pain in your neck? Is the bar riding too high on your back?
Where are the OP's eyes looking when he squats? Squeeze a tennis ball under your chin and that'll get your head in the right spot.
try doing squats last, that way your not lifting as heavy and youll get more quad stimulation and save you lower back, another thing to consider is maybe your stance is too narrow, that can put a lot of stress on your back. As for your neck, i understand the annoyance, but you just have to try to find that sweet spot so it wont hurt. Dont drop to squat cuz its a really important move, ive dropped the deads before and squat before becuase i was impatient with the little problems i had, but now i do them with no problems.
Neck pain during squats, is an attribute to poor placement of the bar and poor form, The Bar is riding to high on your back. To correct this, try this:
First, ditch the pad. They don't call it a pussy pad for nothing. Honestly, it changes the exercise, and the linear motion of the exercise. Second, instead of gripping the bar grip the weights. This is done after you have unracked the bar and walked out. Instead of gripping the bar, Move your hands out till they are resting/gripping the first set of 45's on the bar on the top most portion of the weight. If your arms are longer, you might have to rotate them foward. Think of it like having your arms around someone on each side of you. This allows the bar to slide farther down your back, yet is locked into position by the arms and the delts. This will also encourage you to keep your head up and sit farther back on your heels.
Remember that the squat is a vertical linear movement, meaning that if the bar moves foward when you squat, you are putting to much back into it. Front Squats will never take the place of Back Squats. They both need to have a place in your program.
...Strength and Honor...
I love my front squats. I include both in my routine but I find that fronts jack my leg strength right up. I hit a bit of a plateau on my back squats so I added fronts as my primary move instead of backs. I did that for 3 weeks and then tried back squats again. I put 40 pounds onto what I was lifting. Now I use both, my workouts are a huge pain in the ass but thats just the way I like it.
Both have there place. Get rid of the pad.It's about control,the bar rolls inside the pad,not good. The bar should be resting on your traps and your shoulder's. It fits perfect on your back,you just have to find that spot,play with it on a non leg day. A s a rule,if the bar sits high,your quads break first(High bar squats) If the bar sits low your hips will break first,more of a powerlifting squat. Also,there is a bar called a Buffallo bar,made special for high bar squats,and fronts,unbelievable difference.It weighs 55 lbs. Forget the weight and get comfortable with the bar and the movement itself,the weight will come quick,once you get the position right.
Peace,
Joey D