Front squat

[anthrax]

While doing regular back squat you "protect" your lower back by arching it and squeezing the shoulder blades together

But what about front squat ?

What can you do to avoid putting much strain on your lower back ?

 

[Beachbum1546]

it's not really possible to strain you back. when you back squat the strain on your back comes from leaning too far forward (legs lift but back stays in the same spot then lifts the weight up).

when you frnt squat, if you lean forward the bar will fall off your shoulders. it has its own checking system.

 

[wnt2bBeast]

stay upright keep your core tight

 

[cockdesiel]

agreed

 

[gymtime]

it's not really possible to strain you back. when you back squat the strain on your back comes from leaning too far forward (legs lift but back stays in the same spot then lifts the weight up).

when you frnt squat, if you lean forward the bar will fall off your shoulders. it has its own checking system.

I agree. While it looks like it would be awkward, your body remains in pretty much the same position as it would on a regular squat. Try it with some light weight first and get a feel for it. I think you'll be surprised.

 

[bignate73]

with front squats and OLY high bar squats, my torso angle is the same. if someone really doesnt like front squats they can do the same squat with the bar on their back if they sit "in the pocket" as they do for front squats.

 

[coolcolj]

my back is close to vertical in frontsquats - off course olyshoes are highly recommended to allow this to happen

 

[curgeo]

Actually you can hurt your lower back if it weak while doing fronts.....make sure to stay in a groove that is as erect as you can. Make sure to keep your lower back arched hard and do not round. Make sure to always strengthen you back and abs with good mornings and hypers....and ab work.

I personally feel front squats are a better alternative to regular squats in terms of quad growth.

 

[ghettostudmuffin]

I'll take a regular back squat over a front squat any day in terms of sheer overall strength and power built from it.

But for quad developement, I'd agree that the front squat definitely hits the quads better.

 

[JohnRobHolmes]

i tried some front squats and my knees really liked them- the groove just feels better. has anyone else noticed this or knows something about it?

 

[anthrax]

i tried some front squats and my knees really liked them- the groove just feels better. has anyone else noticed this or knows something about it?

I'm going ATF on both front and back squat with knees over my toes (or slighly past toes)
so it's same effect on my knees

 

[wnt2bBeast]

I'll take a regular back squat over a front squat any day in terms of sheer overall strength and power built from it.

But for quad developement, I'd agree that the front squat definitely hits the quads better.

Fronts will help your dead as well as your core!!

 

[curgeo]

Speaking of core......zercher squats are a good alternative to really target the core. You can't use too much weight, but man does it directly hit your abdominals while also working the quads.

It will help your dead if you do the lift conventional style. For sumo, it will not directly help it, but it will strengthen your lower back and abs to allow a better pull.