The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 20 of 20
  1. #1
    Not big blaindsmith's Avatar
    Join Date
    Jan 2004
    Posts
    21

    Zercher or Front Squats instead of Back Squats

    Could regular back squats be replaced in the 5x5 program? I feel I get a better workout for a few reasons:

    1. I use my entire body to move the weight with the zercher or fronts because of the way the bar is held

    2. I can go deeper because I have better balance.

    Yeah I may be over thinking this but can't hurt to ask.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Iron4Life
    Join Date
    Oct 2005
    Location
    Sitting on cold Granite
    Posts
    3,314
    Sounds like you have muscle imbalance between your Quads and Hammies... and that you are not going ATF with your back squats?

    You should be able to go much heavier with a Back squat then either a Zercher or Front. Even the strongest Front Squatters - using OLifters - are 20-30 percent (maybe more) stronger with their back squats.

    And you aren't feeling an ATF back squat thru your whole body... then you might not be going heavy enough or using the correct form.

  4. #3
    Former Fatass Unreal's Avatar
    Join Date
    May 2005
    Location
    SLC,UT
    Posts
    3,084
    Do all of the above. Front, back, whatever. Just squat.
    Nick V

  5. #4
    Banned
    Join Date
    Feb 2007
    Location
    Brighton, Illinois
    Posts
    730
    Do back one squat day, and zercher the other squat day.

  6. #5
    Not big blaindsmith's Avatar
    Join Date
    Jan 2004
    Posts
    21
    Quote Originally Posted by bearwolf View Post
    Sounds like you have muscle imbalance between your Quads and Hammies... and that you are not going ATF with your back squats?

    You should be able to go much heavier with a Back squat then either a Zercher or Front. Even the strongest Front Squatters - using OLifters - are 20-30 percent (maybe more) stronger with their back squats.

    And you aren't feeling an ATF back squat thru your whole body... then you might not be going heavy enough or using the correct form.
    You are right I do not go ATF. Some days my knees feel like they are going to pop out. I do go lower in the rack but I HATE using the rack because I want to be able to do without it.

  7. #6
    Banned
    Join Date
    Feb 2007
    Location
    Brighton, Illinois
    Posts
    730
    If you hit the bars that catch the bar if its dropped, then lower them if possible.

    What is the name of those?

  8. #7
    THUNDER THIGHS! Fuzzy's Avatar
    Join Date
    Jun 2006
    Location
    Adelaide, South Australia
    Posts
    2,794
    Front squats FTW!
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  9. #8
    ANVIL POWER Detard's Avatar
    Join Date
    Mar 2006
    Posts
    5,549
    I do back squats then front squats on leg day.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  10. #9
    Eat Chicken Chris686's Avatar
    Join Date
    Aug 2005
    Posts
    1,229
    Quote Originally Posted by blaindsmith View Post
    You are right I do not go ATF. Some days my knees feel like they are going to pop out. I do go lower in the rack but I HATE using the rack because I want to be able to do without it.
    What exactly are you referring to when you mean a rack?
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  11. #10
    Not big blaindsmith's Avatar
    Join Date
    Jan 2004
    Posts
    21
    Quote Originally Posted by Chris686 View Post
    What exactly are you referring to when you mean a rack?
    Oh the rack with the bar fixed to it and with the hooks on the bar. Having a brain fart. Can't think of the name.

  12. #11
    Banned
    Join Date
    Dec 2005
    Location
    Toronto, Ontario
    Posts
    4,548
    Quote Originally Posted by blaindsmith View Post
    Oh the rack with the bar fixed to it and with the hooks on the bar. Having a brain fart. Can't think of the name.
    Smith machine?

  13. #12
    Not big blaindsmith's Avatar
    Join Date
    Jan 2004
    Posts
    21
    Quote Originally Posted by RedSpikeyThing View Post
    Smith machine?
    Bingo, should have known that from my name. Wow what a day.

  14. #13
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Quote Originally Posted by RedSpikeyThing View Post
    Smith machine?
    For teh Lewz.

    Don't squat in the smith.

  15. #14
    Senior Member
    Join Date
    Mar 2007
    Posts
    36
    What's wrong with squatting in a smith machine?

  16. #15
    King Nothing ericg's Avatar
    Join Date
    Jan 2001
    Location
    Maine, USA
    Posts
    6,196
    How can you have balance issues when you are using a smith machine?
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  17. #16
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Quote Originally Posted by Dizzee View Post
    What's wrong with squatting in a smith machine?
    Doesn't allow you to control your own range of motion.
    Hence "Smith Machine". It's a machine.

  18. #17
    Not big blaindsmith's Avatar
    Join Date
    Jan 2004
    Posts
    21
    Quote Originally Posted by ericg View Post
    How can you have balance issues when you are using a smith machine?
    No I dont have good balance when I don't use it but I hate to use it because I can't control my range of motion. Which is why I switched to zercher and fronts.

  19. #18
    King Nothing ericg's Avatar
    Join Date
    Jan 2001
    Location
    Maine, USA
    Posts
    6,196
    Ah I see. Glad that you hate it and realize why its not the best option, using the smith that is.

    Dont ditch the back squat though. Just sounds like you have some form/flexibility issues. Work on getting it right with some light weight and stretching of the hips, glutes, hammys, and quads.

    There is a great squat progression video that I came across once, I will try and find it for you.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  20. #19
    Not big blaindsmith's Avatar
    Join Date
    Jan 2004
    Posts
    21
    Quote Originally Posted by ericg View Post
    Ah I see. Glad that you hate it and realize why its not the best option, using the smith that is.

    Dont ditch the back squat though. Just sounds like you have some form/flexibility issues. Work on getting it right with some light weight and stretching of the hips, glutes, hammys, and quads.

    There is a great squat progression video that I came across once, I will try and find it for you.
    That would be sweet, especially cause I feel that since my squats are up to par that the rest of my lifts are where they should be either with the exception of deads. Deads I am fairly happy with.

  21. #20
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Quote Originally Posted by blaindsmith View Post
    No I dont have good balance when I don't use it but I hate to use it because I can't control my range of motion. Which is why I switched to zercher and fronts.
    You have better balance with fronts and zerchers than back?

    Practice free squating without any weight. Train balance in the squat, then add a pvc pipe or just the bar and practice some more. Eventually you will get it.

Similar Threads

  1. Squatting in 2005
    By Keith Wassung in forum Powerlifting and Strength Training
    Replies: 16
    Last Post: 01-14-2005, 08:55 PM
  2. how many of you do front squats instead of back squats?
    By ryuage in forum Bodybuilding & Weight Training
    Replies: 15
    Last Post: 11-01-2004, 05:58 PM
  3. Back Up Your Bench
    By pittbull7 in forum Powerlifting and Strength Training
    Replies: 5
    Last Post: 09-14-2003, 12:54 PM
  4. lower back and squats
    By syntekz in forum Bodybuilding & Weight Training
    Replies: 13
    Last Post: 09-05-2001, 07:31 PM
  5. Front Squats
    By Maddog in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 03-22-2001, 11:31 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •