I lift weights to get better at life, not for a sport or to set records, and lately I’ve been thinking about the front squat. The back squat is always touted as the king of lower body exercises (and I do deadlift and back squat heavily in my workout routines), but I’m wondering if the front squat isn’t more useful in training one for everyday challenges. It utilizes more of the upper body, is easier to get to proper depth and sets up for including power cleans in future workouts. I find that my posture is better since I’ve started front squatting and that the depth on my back squat is better. It also passes the “likely to be useful in real life” test. It’s much closer to real-life actions like lifting an appliance onto a truck vs the back squat. THoughts?
If you have the wrist and shoulder flexibility doing front squats properly can definitely improve posture. If you’re worried about posture also try hip stretches.
I tend to do front squats on occasion but I have never really stuck with them for longer than a couple months. I enjoy back squats more since it allows you to use more weight.
Allen doesn’t cover much regarding the front squat in that particular vid.
However, he does have this vid that he collaborated with Chandler Marchman to make. It’s a lot of talking, but Chandler does cover a lot of the crossover benefits that front squatting has on some of the other core lifts. He also gives form tips and cues on effectively executing the front squat.
You want “more useful/functional/better performance”? Go overhead squat.
Don’t stop doing back squats though…
No doubt. First time I tried them I looked like a baby dear pushing just the bar. You really have to leave your ego at the door to do them.
I’ve done more overhead squatting than most, and while it is a great exercise, it has its limitations, or rather is subject to the limitations of the person doing it. The weight you do will be limited by wrist strength and flexibility, shoulder strength and flexibility and obviously balance. I see this exercise as a great demonstrator of strength, power and general athleticism, but not a great builder of it.
Squats/lunges for leg strength, deadlifts for back strength, shoulder press variations for shoulder strength all come together for a solid overhead squat. It’s an exercise a lot of people dive into before progressing through the building blocks of it. I think it has a lot to do with its novelty, as it hasn’t been a staple in mainstream/commercial gyms, but rather has been an Olympic weightlifting thing.
As for front vs back squats, they both have their place.
Front squats more closely mimic picking up heavy things (although a Zercher squat is maybe even closer still).
The back squat mimics heavy rucking, and bodyweight squatting (at a higher load obviously).
If you have knee or wrist issues, the back squat might be a more appropriate choice. I’ve seen guys with wonky knees who can’t front squat the bare bar, yet are able to low bar back squat 400+ pounds. The sitting back onto the hamstrings and glutes really takes a lot of stress off from the knees.
Lol…ok? And then?
Does not go over how to do them, but states in the video what groups are targeted by doing front squats vs back.
The video you posted reaffirms his comments.
I’m not sure what’s funny. And then, my point is that there isn;t an across the board “better” squat among front squats, back squats and overhead squats. They all have their pros and cons, and depending on your body and your goals, one may be more suitable than the rest, and some may be unsuitable at all.
If front squat mobility in the arms/shoulders is an issue, you can work goblet squats, and landmine squats for heavier weight.
NVM…I’ve gotten way too many “infractions” lately.
I like it here, don’t want a forced exit.
Don’t hold back. Tell us how you really feel. I have a thick skin.
Did I post something that was factually incorrect, offensive, rude, etc?
i mix in zercher squats because as stated above shoulder wrist issues
Old school. I like it.
Get a safety squat bar. It’s cambered so the weight sits forward and feels more like a front squat. I use it for high reps, sets of 20. It’s hell but kills your core and quads.