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Thread: front squat vs back squat

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  1. #1
    I wannabebig!
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    front squat vs back squat

    is there some sort of benefit you get out of front squats rather then back squats or vice versa

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    i personally hate front squats but thats just me

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    Some people say it puts more emphasis on the quads. I haven't tried em myself so thats just what I've heard.

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    I love front squats I just have to much of a problem holding the weight. It's just very uncomfortable for my shoulders.
    big.

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    Front squats generally will force you to use your quads more than with a back squat. Also, some people find it easier to get the proper "depth" in their lowest position with front squats vs. back squats.

    I know what you mean about the grip, big...try this (if I can explain it properly...would be SO much easier if I could show you).

    With the bar in the rack, walk up to it and place your fingertips on the bar at the desired width. Then lift your arms from the shoulder, push your elbows under and around the bar while your fingertips slide around the bar until your elbows are way up and your palms are facing the ceiling or your face (your arms basically seem to rotate around the bar into this position).

    At this point you should be able to lift the bar onto the "shelf" formed by the front of your shoulder and upper arm with the fingers just balancing it in place. If you keep your elbows way up, it should feel pretty secure and shouldn't take much work to hold it there. When I found the right position it was like "Wow! so THIS is how it's supposed to feel..."

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    Cardio bunny Alex.V's Avatar
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    Clean grip, like IceR said. It's the only way to go. I can't hold 315 in the conventional cross-arm cossack grip, but I just finished a set with 425 using the clean grip. The trick is, don't try to LIFT the bar with your arms. That's impossible. Use your fingertips to keep the bar close to your neck, and nothing else. The shoulder girdle should be supporting the weight.

    Yes, the upright back position reduces glute/hamstring involvement. It's an excellent lift. Personally, I do them wider stance, but they're a brutal movement whichever way you slice 'em.
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    Gettin Lean Goin_Big's Avatar
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    that's easy to say when you're built like a fuckin rhino, but what about those of use who can't hold 425 lbs on our shoulder girdle
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    Moderator Adam's Avatar
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    I just tried doing that discription of a clean grip but i think im screwing something up. Anyone know of any vids of people doing cleans ?
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    Cardio bunny Alex.V's Avatar
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    T'was to give an example.... if you're having difficulty holding the weight with a crossed-arm grip, try the clean grip. You may be amazed at how stable it is, and consequently how much weight you can heft with it. Granted, you need to develop some wrist flexibility, but it's well worth it.

    and I'm more aesthetically pleasing than a rhino, thanks very much.
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  10. #10
    I wannabebig!
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    so with the right form and what not I should be doing more weight front squat?? don't wanna put on the same weight i've been doing with back squats and fall to the floor haha.. guess ill just have to experiment...

  11. #11
    Gettin Lean Goin_Big's Avatar
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    start light, always start light.
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    I love front squats, i haven't squatted normal for weeks.
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  13. #13
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    Originally posted by ryuage
    so with the right form and what not I should be doing more weight front squat?? don't wanna put on the same weight i've been doing with back squats and fall to the floor haha.. guess ill just have to experiment...
    Most people will use less weight with the front squat than the back squat...start light and feel it out. Remember that it's not the amount of weight, it's the *effect* of that weight on your body

    I love front squats too!

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  14. #14
    Explosive Mofo Blitzforce's Avatar
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    I do both

    I do feel the front squats in both my hamstrings and quads, but I go rock bottom on them and use a slightly wider than shoudler width stance, this allows me to stay more vertical

  15. #15
    Gym ratt/Part-time pimp LAM's Avatar
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    front squats kick a$$ !

  16. #16
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    Front squats are good for a change from the normal routine, but for maximum power and growth stick to back squats.
    Last edited by c-sharp minor; 08-08-2002 at 07:22 AM.

  17. #17
    Explosive Mofo Blitzforce's Avatar
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    Originally posted by c-sharp minor
    Front squats are good for a change from the normal routine, but for maximum power and growth stick to back squats.
    I disagree in regards to power. When front squat max goes up, so does the power clean, snatch and vertical jump. Not always so with the back squat. Not much quad simulation in the back squat, its mainly lower back and glutes, plus some hams for me.

    Form is much better in front squats too, you can't do em wrong., the bar placement ensures that. Back squats well - I've seen some of the worse techniques in my gym, most people tend to good morning the bar up.

    One thing though with back squats - even the subtle change in form can effect how the move goes. If you start the move with you butt first you sit back and you'll feel your hamstrings stretch, more effort in yoru butt and your shins stay pretty vertical.
    If you start the move with your knees bending first you go more directly downwards and the knees move forwards more, and this is mroe quad heavy in feel. The later is best for athletes and bodybuilders. The former is what powerlifters tend to do,

    I actually learnt the first style by accident and I've been squatting like this for a while. Now its time to change my form to the later because I don't like the butt heavy feel and hamstring stretch of this form, which tends to make me lean too far forward
    Last edited by Blitzforce; 08-08-2002 at 04:27 PM.

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