Are Back Or Front Squats More Effective?
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- Опубликовано: 14 окт 2024
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Its hard to bring up leg day without mentioning some type of squat.
And despite the hundreds of variations you can perform, people looking for gains tend to gravitate towards the squat rack and perform back squats, or front squats. Both versions are effective, but does one hold a slight edge over the other? A.J. answers this question from a scientific perspective.
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REFERENCES:
[1] Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of sports sciences, 33(10), 1058-1066.
[2] Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2016). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude in the parallel, full, and front squat variations in resistance-trained females. Journal of applied biomechanics, 32(1), 16-22.
[3] Diggin, D., O’Regan, C., Whelan, N., Daly, S., McLoughlin, V., McNamara, L., & Reilly, A. (2011). A biomechanical analysis of front versus back squat: injury implications. Portugese Journal of Sport Sciences, 11, 643-646.
London ontario personal training
#squat #fitness #strength
Speed = 1.25x
Thank me later! ;-)
I always double the speed, haha
Thanks, it worked wonders.
More like 1.75x
Ive always found the front squat to be more effective for me of course everyone is different in terms of body mechanics, in HS during my freshmen and sophomore year during summer football training our coach emphasized back squats so much and At the time I had prior knowledge of front squatting while I was introduced to it in Middle school, and when it came down to testing our athletic performances in the powerclean, 40yd dash and vertical jump during my 2 years of HS I didn’t really improve much until I incorporated the front squat once again in the summer, not only did my powerclean and speed increase but also my deadlift, core activation and development was definitely a lot stronger and posture, as much as I love the back squat the front is very beneficial to core and it crosses over to having a strong Olympic style movements, went from being stuck at a 185lb powerclean freshmen-sophomore year to powercleaning 255 by the end of my junior year and clean “not powerclean” 295 by the beginning of my freshmen year in college. And all thanks to DOING FRONT SQUATS! Thanks for the in depth comparisons man! Awesome video
My favorite squat exercise is the goblet squat. It's similar to front squats, but instead of a barbell you're holding a dumbbell (or a kettlebell) at your chest. I find this movement to be more natural and less awkward than the front squat.
I mean, you're limited by the weight you can hold in your hands. They don't make 300-lb dumbbells, and even if they did, you couldn't hold it in front of you.
Thus, your linear progression in the goblet squat is rater limited.
I've watched a ton of squat videos related to this topic, this one was by far and away the best video I've seen put out as a tool for comparison of the lifts.
+John Smith I’m glad you enjoyed it. Thank you for the feedback!
I think the same. It is the best by far.
Also take into mind that you are most likely overloading your hamstrings during deadlifts anyway, and so doing back squat on top of deadlift is counterproductive, and instead that time should be spent on training your quads with the front squat.
Wonton that’s my logic myself. I’m already going to train my hamstrings hard directly, no need to burn them out early (and apparently also stress my knees and back out more) so you might as well pick fronts
Exactly
Wonton I would argue it's based on your programming. If you are overloading and are in a peaking phase then I would go more for volume than intensity in your back squat. Or switch your deadlift to sumo deadlift during that phase.
I would say it depends on your overall program for legs. Back squat has greater activation of the hamstrings, so is going to develop the quads and hamstrings more evenly. Front squat is going to put more emphasis on the quads, so will require more hamstring work to maintain an even development of both muscle groups.
For anyone with knee issues the front squat will obviously be preferable and the same is true for people with lower back issues, however, I would say it is important, where possible, to work to a point where you can perform the back squat well, assuming injuries haven't caused a permanent problem.
I find front squat more comfortable and easier to get ATG. Back squat lil more difficult to get proper ATG but easier to stay tight and in place then the front sqaut.
I've found the front squat allows me to get a deeper squat inspite of my poor ankle mobility as apposed to the back squat which I can barely do since my heel keeps coming off the ground... it's also weird how my ankle stays flat during the front squat but not the back squat.
You can place your heels on plates to help
Hard to make the claim that neither holds an edge in "strength gain" when the study only looked at the glutes. Squatting is a compound exercise.
Back squats give me a lot of hip pain. Front squats don't.
I'll just do front squats for quads and romanian deadlifts for hammies.
What kind of hip pain?
And its not as if front squats dont hit the hamstrings at all, just less than back squats. Front squats and conventional deadlifts for me.
This is what I was thinking. I get a hard pinch in my left hip when I go deep in a back squat so Im hoping front squats will allow me to keep squatting without pain
Are you a Mormon or you just dig the look..?
Who art thou, so wise in the ways of science?
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Important: back squat also uses lower back muscles. This is why it can result in injury if the lower back is not developed but also the reason you can lift heavier weight if the lower back is developed. I always warm up my back muscles before back squats or start very light w/ high reps.
I strained my QL in the back squat. Now i'm in rehabbing process. How do i keep my lower back strong?
@@mindofzyzz8805 deadlifting
Thank you so much!!!. I was really confused on which one to do in my training. This comparison is on point. I think front squats are less forgiving then back squats in terms of correct form. It’s really hard to do a front squat with bad form. I think if we add deadlifts, then we can stop worrying about hamstring and glute activation.
Well I don't necessarily agree that it is difficult to do a front squat with bad form haha. However for the high majority of cases, training programs should incorporate both to prevent muscle imbalances and improve total body strength.
Almost every novice strength training program has a back squat in them. Many strength coaches advise not to do front squats until you reach intermediate lifting standards. I never like the way back squats feel, feels like I am cheating to get the weight up, not really comfortable with keeping the spine forward to keep the weight secure. I am thinking of changing to front squats instead. Also the weights used, are they same in those studies? If same weights are used front squat will be obviously more tougher.
These studies had modified weight for front and back squat. For a novice lifter, back squats are definitely easier to grasp since you don't have to worry about getting used to the front rack position. How is your lower leg flexibility? Often times the reason why back squats don't feel "right" is due to tight calves...
Simple Strong Science I am flexible, but somehow its hard for me to keep lower back tight with the bent over position of low bar. So I do high bar instead,so the weights are low. I think I can do similar weights with front squats too
Personally I prefer the front squat over back due concern of injury history over lumbar spine.
Excellent video. Thanks.
Glad you liked it :)
for glute strength, I think back squat is more efficient, because at least the athlete can lift heavier in back squats than in front squats
That's because front squat exerts a long moment of arm on the upper back and it's harder on the core. That's why you lift less on a front squat
If wrist flexibility is an issue with front squats, you can use straps as handles.
True. But this is just masking the problem. Better to work on mobility and some "short term pain" in order to benefit long term
Good video! By the way, you don't need to break your wrists on the front squat. Simply use a cross arm hold on the bar. It would be great if you could do a follow-up video which covers front vs back squat effectiveness/safety as a function of individual biomechanics/anthropometry (e.g., those of us with long legs, short torso).
Thanks for your feedback! I do teach the cross arm front squat as well, but as you get into heavier weights and bigger compound lifts (cleans, snatches, presses, etc) the traditional method will begin to pay off more. Interesting topic for a follow-up. I will try to look into it and maybe come up with something :)
Cross arm hold can be very dangerous
Amazing video!!! You deserv more subs! I already subbed
Thank you so much!
The greater activation of your posterior chain with a back squat will tremendously increase the weight you can lift. With progressive overload, it will illicit more muscle growth and strength gains. This is why in powerlifting no one does any front squat because you can only lift around 70% of your 1RM of a back squat (so the Fed just forbid it).
In conclusion, if your goal is pure strength with decent hypertrophy focus on back squat. If hypertrophy only, do front squats.
Well said
Your front squat 1rm should only be 20kg less than ur back squat. You can still get super strong on front squat. Has better carryover to deadlift as well. Imo no one should be back squatting until they can build up a decent front squat. Imagine having a bigger bench than your front squat like most people do
Just front squatted 315 for 3 yesterday, could of gotten more had I of just warmed up lighter and tried it first
Does what's mentioned in this video change if I'm doing ATG for both front and back squat?
or the research shown here is pretty much the same for ATG/Parallel ?
How about the fact you can lift more wight with back squad compare to front and front squad will engage abs more than back!
That is absolutely true. In the end, it really does depend on what your specific goals are. For some people, lifting heavy weight might trump core/quad engagement and vice versa. Thanks for the comment!
I usually do front squats to develop leg size and usually go for volume like 4x10, or 8x5 then for leg strength I'll go more for intensity and do back squat like a 5x5 or 6x4 during my peaking phase I'll go low bar squat and go for 3x3 or 2x2. I think it depends what you value in your training, as I agree with you. Oly lifts will benefit more from front squat than backsquat but with powerlifting you wanna use both. I have and my gains have increased drastically rather than using just 1.
Nice man! Love the detailed response. Keep up the good work
which muscle plays higher role in jumping higher..... calves , glutes, hamstrings , abductors.....
From a pure movement perspective, quads. But they all work together. You can't just focus on one an neglect the others!
Great video! Please do the comparison between conventional and sumo deadlift. Thanks.
Sure! Good topic. I'll add it to the list.
What is the real question to be ask.......
Witch is more effective ??
OR
Witch is safer... :) !
Thks for your info on this and others too !!....BE PATIENT....more will come :0)))
Interesting question! It depends on what your definition of safe is I suppose. The risk of injuring yourself or getting trapped with back squats is likely higher, but at the same time the technique required for front squats is more important so if you mess that up it could also be dangerous. In any case, thanks for your comment!
spelling is more important and effective in conveying an argument.
Witch is never safe... im wondering which*** sqt safer thou
What do witches have to do with this
Just do them both!!!!!!
The answer is Zercher squats.
Was the squat booty muscle cartoon Mr Vince McMahon?
I love being educated and understanding all the scientific hoop-lah 😝 makes me feel more important than anyone else alive.
Me too! Glad I am able to help you out. If you think of any other topics you'd like me to cover feel free to let me know :)
Back squats definitely gives you a bigger bom.
More glute and hamstring activation = bigger bum :)
front squats are better .back squats dont do nothing
Lemme see your quads, bro. I dont trust you.
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I had to speed his speech up to 1.5x to understand him cos he is sooo slowwwww
Holy shit this is a complete display of ignorance concerning both training a how injuries work.
What is ?
That’s a bold statement to make my friend. What part of the video was ignorant?
@@SimpleStrongScience It's not a bold statement. Its plain stupid. Clearly no attention was paid to content of the video
No mention about effect on the quads.... didn't know squats was only an arse-exercise....