I've never seen anyone here do these are they a practical variation?
Overloading the front squat for a powerlifter doesn't make a whole lot of sense to me, but I suppose to each their own.
i think having the bands the other way would be more beneficial. I really feel front squats kill my abs and quads out of the hole and it would seem doing it in the opposite direction would require you to stabilize the weight more and probably use more abs to stay upright
400(335) Bench Press
600(520x3 2xBW) Dead Lift
500(495x1) ATG Squat
365 Front Squat
consistency and intensity.
If he's utilizing a conjugation approach and has a limited exercise selection due to a lack of equipment, ME FSs with an overload are probably one of his ME Squat workouts. I'd keep this movement further out from a meet, but maybe this guy is just trying to increase his FS. I don't always like to do ME box squats, so I change it up for Zerchers or SSB squats for a ME Squat workout. However, closer to a meet, I'd stick with BS.
If quads are your weakness, I'd just go with regular ol' front squats. I'm not a huge fan of complicating your accessory movements
I think front squat is an excellent accessory movement, but reverse bands in my opinion just isn't going to help. There are plenty of variations you could use such as 5 rep max, 3 rep max, front squat to a box, free front squat, front squatting from pins, 5 rep max from pins, 3 rep max from pins/box....you get the idea.
I'm going to disagree with you guys here somewhat. Since I made this thread over a year ago I've had an extreme amount of success with overloading front squats with bands an chains. Haven't tried reverse band and I agree that's not a proper way to overload a FS. We mostly use chains.
First time I went for a 405 Front squat I popped out of the hole and failed. Then I front squatted with bands and chains for a couple weeks and came back and hit 405x2.
I also Rotate front Squat as a ME movement not just an accessory. There has been a definite correlation to my back squat.
How does that disagree? Most here (including myself) said that reverse band front squats weren't beneficial. Not front squats themselves.
Thomas I'm not trying to take away from your front squat and full squat PRs. You did a nice job. I'm just confused is all. Your post came across as if you had proved us all wrong and were having an "ah ha!" moment and I just didn't see it. If you wanted to showcase your PRs just create a new thread explaining what you learned throughout your training.
This is not about showcasing my pr's it's about personal experience and anecdotal evidence. The disagreement may be a simple confusion of terms. I've always heard accommodating resistance as a form of overloading. For example overloading the top of the movement by %30 with bands or chains. Also Eccentric overloading with bands and chains.
Look at all variables first before making a conclusion. Causation and correlation.
You said you missed a 405 then after a few weeks hit 405x2. If you used the same stance, you were becoming lift specific in training. This in itself can explain the increase. On a true conjugate cycle where you are rotating exercises constantly, you are hitting a number that does not represent a true max since you are not being lift specific. If I can hit a 500 conventional GM when I pull sumo primarily, my conventional GM will go up if I start training it every week with a proper loading scheme.
You should also compare the depth of both training sessions. If you're squatting higher the second time, this can also explain the difference. You may have also added quad assistance which would correlate to a larger BS.
Remember there's 315 in the hole. If the setup is correct, you're locking out 315 + 120ish (some of chain might still be on floor). Chains are a much different way to deload than the reverse band setup up top. Most FS will fail though midway though because of premature rounding of the upper back and a loss of tightness in the torso.
Most of the time I go back FSing after a meet, the hole is always a weird point since it differs so much from that of a powerlifting squat. I think most of this is lift specific.
You are mixing some terms yes, but not terribly so that it makes a huge difference.
My point was simply that you didn't really prove anyone wrong per se with your experience, in regards to what was said in this thread.
Keep up the good progress!
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Just get under the bar!
Just figured that I would add that Craig is a strongman, not a powerlifter...
Reverse band work for overloading movements can be helpful - especially for someone who typically has trouble at the lockout of the movement. The only downside here would be that you would probably need a rack with two sets of catch pins (unless you looped the bands over the top... but that could provide too much help from the bands).
Nobody has mentioned that front squats work the posture muscles really well. That's the biggest reason I like them, personally.