slashlove
New Member
Cheers man! i will deacrease the intensity....
"Pain is temporary, Pride is forever»
"Pain is temporary, Pride is forever»
MESO-Rx
Anabolic Steroids
Back squat or front squat? Makes no difference to your leg muscles
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Secret of Steel
New Member
Can't find the graphs. Front squat = very little hamstring and lower back involvement when compared to back squats. Are they saying that isn't true? Curious also as to the form and depth they were gauging. Because I would agree that a 1/4 back squat and front squat probably are about the same thing.
Wiltedrose
New Member
Yes, you're right. Front squatting, pound for pound has the same benefits as back squatting.
With that said, some may find it easier to load more weight on the back squat compared to the front squat. As a result, back squatting will be more intense so the gains might be better that way.
Any papers to support that?
With that said, some may find it easier to load more weight on the back squat compared to the front squat. As a result, back squatting will be more intense so the gains might be better that way.
Any papers to support that?
Ozzy619
New Member
Eventhough I am absolutely terrible at the fs, I still incorporate it and I feel that completely different than back squat. I still cant do the bent back wrist shit so im still cradling the bar with arms crossed. Being trying to get better at them with db goblet squats and bands.
Secret of Steel
New Member
Any papers to support that front squatting involves less hamstring and lower back? Yes, I would guess there is. Can I cite any for you? No. But we can all look at the position of the body. Front squat = nearly vertical back and knees coming foward past the toes. 0f course, an olympic style back squat is not nearly as far from that as a low bar squat. Which is why I would like to know what kind of back squat was used and who was coaching.
From Rippetoe's Starting Strength 3rd edition:
Since the front squat places the knees so much farther forward than they are at the bottom of the squat, the hamstrings are not nearly as involved in the hip extension. In the front squat, the vertical back and pelvic position and the acute angle of the tibias place the hamstrings in a position where the origin and insertion points are closer together, so the muscle bellies are shortened. If the hamstrings are already contracted, they cannot contract much more and thus cannot contribute much to hip extension. The hamstrings’ role in the front squat is to maintain the vertical back angle, and their already contracted position prevents them from contracting much further. But the hips must still extend, so the glutes and adductors end up doing most of the job without the help of the hamstrings. The knees-forward, vertical-back position puts the quads in a position to do most of the work, since most of the angle to open will be the knee angle. Three of the four quadriceps cross only the knee joint, so any exercise that extends the knee will involve most of the quads every time. The difference in the front squat is that very noticeable glute soreness —the result of the eccentric use of the glutes without the help of the hamstrings —is usually the result the first few times you do it. So the primary difference between the squat and the front squat is one of degree in terms of the amount of involvement from the contributing muscle groups. The knees-forward position increases the moment force on the tibias, making the mechanics of knee extension less efficient. At the same time, the contribution of the hips is diminished by the vertical back position. The net effect is that you cannot front-squat as much weight as you can squat in the low-bar position. And the primary reason for the difference is the position in which the system is in balance –the bar in both cases must be over the middle of the foot, and the resulting correct back angle is the one that keeps it there.
Since the front squat places the knees so much farther forward than they are at the bottom of the squat, the hamstrings are not nearly as involved in the hip extension. In the front squat, the vertical back and pelvic position and the acute angle of the tibias place the hamstrings in a position where the origin and insertion points are closer together, so the muscle bellies are shortened. If the hamstrings are already contracted, they cannot contract much more and thus cannot contribute much to hip extension. The hamstrings’ role in the front squat is to maintain the vertical back angle, and their already contracted position prevents them from contracting much further. But the hips must still extend, so the glutes and adductors end up doing most of the job without the help of the hamstrings. The knees-forward, vertical-back position puts the quads in a position to do most of the work, since most of the angle to open will be the knee angle. Three of the four quadriceps cross only the knee joint, so any exercise that extends the knee will involve most of the quads every time. The difference in the front squat is that very noticeable glute soreness —the result of the eccentric use of the glutes without the help of the hamstrings —is usually the result the first few times you do it. So the primary difference between the squat and the front squat is one of degree in terms of the amount of involvement from the contributing muscle groups. The knees-forward position increases the moment force on the tibias, making the mechanics of knee extension less efficient. At the same time, the contribution of the hips is diminished by the vertical back position. The net effect is that you cannot front-squat as much weight as you can squat in the low-bar position. And the primary reason for the difference is the position in which the system is in balance –the bar in both cases must be over the middle of the foot, and the resulting correct back angle is the one that keeps it there.
vwgti
New Member
I have knee problems and shoulder problems so the front squat has been my go-to for years. Good to know it is just as effective.
ever try attaching straps to bar for front squats? works like a charm for those who cant bend wrists under the bar..
For me it had worked perfectly, but I am now using crossed arm positioning because I have not seen a lot of world class athletes using straps. Here is the guide that I used for my practice: https://www.t-nation.com/training/how-to-front-squat-with-strapsI've suggested this to many but I'm so fukked that doesn't even work for me
And also I never even considered going back until you pointed out crossed arms is not as stable but if 800 lb front squatters can use it so can I lol
For me it had worked perfectly, but I am now using crossed arm positioning because I have not seen a lot of world class athletes using straps. Here is the guide that I used for my practice: https://www.t-nation.com/training/how-to-front-squat-with-straps
And also I never even considered going back until you pointed out crossed arms is not as stable but if 800 lb front squatters can use it so can I lol
It's def not as secure, even with the pain I can feel that, but I've seen videos of Dan Green crossing the arms for ~600lb front squats so if it's good enough for him it's enough for me lol.
