Front Squats

[coreyb]

So I've been practicing front squats for a while now during my 3x5. Now that I'm doing the intermediate version I'm REALLY starting to enjoy this lift. What I was wondering is if I can do them in replacement of back squats? or if there are any programs out there that have them 3 days a week instead of back squats.

 

[araiber]

As mentioned a few threads before..
Front squats are sweet, do the job, but if your looking to increase strength in your hams, quads, you need heavier weight. A more heavier weight can be loaded on with back squats hence resulting in larger strength gains.
I would assume that actually switching between front and back squats would be better to keep your body and muscles adjusting to the movement rather than replacing the back with front squats. I think they are excellent to do if your training on improving your jerks or snatches..
Not sure of any pre-made programs that follow only front squats though..

 

[coreyb]

ok that's what I thought. I just love how front squats feel compared to back squats...theres just something so smooth about it.

 

[JohnRobHolmes]

You probably have greater development in your quads compared to your posterior chain. I would suggest you try box squats and stick to back squats too, if front squats feel easier. They should be harder than back squats. I like front squats too though

 

[mekannik]

Have to disagree with you to some extent on this one. More likely than not the target muscles (hams, quads) can end up being secondary targets. The lower back can be become the primary focus with form being the ultimate casualty of focusing on weight. Cheating on back squats is more prevalent and hard to catch (by the lifter) - whereas front squats quickly reveal any cheating tendencies in form.

If the goal is (quad) aesthetics or Oly lifting - front squats should be the primary.

If you are going for powerlifting or max strength - back (and as noted by JRH - box) squats should be the primary. Absolutey agree with your comment of mixing them both in your workout.

but if your looking to increase strength in your hams, quads, you need heavier weight. A more heavier weight can be loaded on with back squats hence resulting in larger strength gains.

 

[xblitz44x]

I, too, have been focusing on front squats. The lift feels much smoother, like you said. The pressure it takes off of my lower back allows me to focus more on the deadlift; not to mention the nice carry over between lifts.

I still back squat once a week.

 

[super_rice]

you could always backsquat 2x a week and front 2-3x...

 

[JohnRobHolmes]

you could always backsquat 2x a week and front 2-3x...

what kind of volume and intensity would you recommend for this frequency? Each workout that is.

 

[super_rice]

well of course you build your work capacity toward that level, if you are already well tempered to the 5x5's type of setup, go ahead and experiment and add in an extra day of squats and some overhead work.. maybe a day that looks like 3x3 back squats for speed, push press, pullups, and GHRs/RDLs.

i personally go (based on clean):

back 100% front 70% (tons of reps combined with push press) off front 110% back 100% front 90%

 

[d-dub]

Whenever we start to feel strong on front squats we can always watch this clip:

http://www.youtube.com/watch?v=XkK9-mnDAy4

what a beast.