What is it about front squats?

[/JV/]

I saw some discussion on here about front squats, and so I looked it up and tried it out at the gym today.

Other than feeling the weight on the front of my shoulders rather than high on my back, I didn't notice much of a difference from regular squats. I was using less weight, but I didn't feel the front squats targeting anything different.

Are there any body parts to focus on in particular when doing front squats that differs from regular squats?

[chazzy1864]

they put more emphasis on the quads. Also it is good to train people to stay upright during a squat, since you can not lean over as many people tend to with a back squat, when they are starting out.

[sushiracer]

you seriously could not feel more burning in your quads????

[IronAbrams]

They are one of the best core stabilization exercises.

[/JV/]

Nope. Went light, so it wasn't a huge challenge. Wasn't sure what it would do to my shoulders. As I get more comfortable with it, I'll add more weight, and I'll look for it in my quads.

[spot_skater]

Nope. Went light, so it wasn't a huge challenge. Wasn't sure what it would do to my shoulders. As I get more comfortable with it, I'll add more weight, and I'll look for it in my quads.

Go with a weight that you struggle to get five reps out. Also go nice and deep.

You should feel your quads getting destroyed, along with your hams and glutes.

They're great because they take a lot of pressure off your lower back. I am a strong advocate of doing front squats. I put more focus on them than back squats on my legs days, in fact.

[spider28]

im goin to get abuse over this, but IMO front squat has just become fashionable latly, there is no real difference, and as far as puttin pressure on ur lower back, i tought that was a good thing

[snowwolf]

As others said they work quads real hard. Here is some good info http://stronglifts.com/how-to-front-...per-technique/
Also give overhead squat a try. If I had to choose just one exercise it would be the overhead squat. It works every single muscle in your body, great flexibility and balance exercise as well.

[M4A1 Widowmaker]

Front squats should be done Oly style. Feet inside shoulder width, ATG...love em

[microrahsheen]

As others said they work quads real hard. Here is some good info http://stronglifts.com/how-to-front-...per-technique/
Also give overhead squat a try. If I had to choose just one exercise it would be the overhead squat. It works every single muscle in your body, great flexibility and balance exercise as well.

If I can throw the bar above my head and hold it there, it can't possibly be anywhere near my working squat weight...

I'm sure the OH Squats are good for something, but I don't know about working every single muscle

[snowwolf]

Give it a try, and see for yourself.

[vegasdsm]

Give it a try, and see for yourself.

cant knock it til you try it...

i.e. i rep 340 on back squats.... 245 on front squats... and 145 is pretty difficult to get 5 reps (personally) and i aint no slouch in the gym...

[Kiknskreem]

You should feel your quads getting destroyed, along with your hams and glutes.

They're great because they take a lot of pressure off your lower back. I am a strong advocate of doing front squats. I put more focus on them than back squats on my legs days, in fact.

Front squats actually eliminate a lot of the hamstring involvement. The hamstrings are contracted in the bottom of the squat as they are keeping your hip down, thus they cannot contribute much to to the extension that stands you back up.

im goin to get abuse over this, but IMO front squat has just become fashionable latly, there is no real difference, and as far as puttin pressure on ur lower back, i tought that was a good thing

Front squats defintely stress different muscle groups. Greater quad and upper back involvement... less hamstrings and less stress on the lower back.

Front squats should be done Oly style. Feet inside shoulder width, ATG...love em

I am curious about your rationale for why they should be done feet inside shoulder width?

[unity]

im goin to get abuse over this, but IMO front squat has just become fashionable latly, there is no real difference, and as far as puttin pressure on ur lower back, i tought that was a good thing

agree that they have become fashionable lately. wouldnt surprise me if the trend dies at some point. thats all on this forum of course. ive never seen anyone doing front squats in person, unless there is a mirror in front of the squat rack.

disagree that there is no real difference.

[spot_skater]

Front squats actually eliminate a lot of the hamstring involvement. The hamstrings are contracted in the bottom of the squat as they are keeping your hip down, thus they cannot contribute much to to the extension that stands you back up.

Really? That's good to know... learn something new every day!

And I do them more than conventional back squats because I have lower back problems and they don't stress my lower back anywhere near as much as back squats.

Cross arm-style here.

[M4A1 Widowmaker]

I am curious about your rationale for why they should be done feet inside shoulder width?

It gives me the greatest ROM and requires, for me anyways, the greatest amount of core to keep the weight stable.

[bassing68]

is there a vid for proper form?

[burningNun]

I am curious about your rationale for why they should be done feet inside shoulder width?

If they are being done to reinforce the front squat of the clean, they will need to be done in the same stance as the clean, which isn't usually as wide as a good back squat stance.

[Squinky]

im goin to get abuse over this, but IMO front squat has just become fashionable latly, there is no real difference, and as far as puttin pressure on ur lower back, i tought that was a good thing

If anything, front squats are coming back.

[Squinky]

is there a vid for proper form?

I think that is pretty good form. There isn`t much that can go wrong with front squats.

[Kiknskreem]

If they are being done to reinforce the front squat of the clean, they will need to be done in the same stance as the clean, which isn't usually as wide as a good back squat stance.

I agree with that, but the "if they are being done ot refinforce the clean" is a pretty big 'if'

I disagree that as a general recommendation they should be performed that way.... a good place to start is about the stance of one's back squat... though there tends to be a little more leeway in placement... wider or narrower with the front squat.

[BulldogVTX]

im goin to get abuse over this, but IMO front squat has just become fashionable latly, there is no real difference, and as far as puttin pressure on ur lower back, i tought that was a good thing

I'm going to get abuse over this as well, so I thought I'd quote ya.

I think Front squats are fashionable right now (at least with members on BB.Com) because they are "easier" to perform, and they are not as daunting because you typically can't use as much weight as you can for Back squats. I know most people say that they can't back squat due to injury, and that Front Squats are all they can do, but I think that's a crutch most of the time.

For the record, I do back squat, and then finish off with Front Squat (cross arms). And my stance is more narrow than my back squat.

[spot_skater]

I'm going to get abuse over this as well, so I thought I'd quote ya.

I think Front squats are fashionable right now (at least with members on BB.Com) because they are "easier" to perform, and they are not as daunting because you typically can't use as much weight as you can for Back squats. I know most people say that they can't back squat due to injury, and that Front Squats are all they can do, but I think that's a crutch most of the time.

For the record, I do back squat, and then finish off with Front Squat (cross arms). And my stance is more narrow than my back squat.

Personally, I have scoliosis and pinched nerves in my back. When I used to have heavy squat days (for me that was going for 275+ for reps, no belt) my lower back would always hurt the next day. When I changed over to focus more on front squats (cross-arm, it's how I was taught) the pain seemed to be non existant the next day. After a few months my front squat is only about 50 lbs less than my back squat.

I think if somebody has a legit injury that prevents them from doing conventional backsquats, when they change to fronts, although very awkward at first, they should see relatively quick strength gains.

Also.. I've only seen three other guys do front squats in the gym. My friend who showed me how to do them and two of my friends who I recommended them to.

I think a lot of people just find the positioning of the barbell extremely awkward, and don't feel comfortable putting much weight on their front delts/shoulders/wrists (if olympic).

[burningNun]

I agree with that, but the "if they are being done ot refinforce the clean" is a pretty big 'if'

I disagree that as a general recommendation they should be performed that way.... a good place to start is about the stance of one's back squat... though there tends to be a little more leeway in placement... wider or narrower with the front squat.

Well, width doesn't matter so much doing front squats because the more vertical back angle means that the midsection will not restrict ROM by being blocked by the legs even with a narrow stance. Since most movements in life and athletics are done with a somewhat narrower stance than a back squat, and it's a more natural way to stand when performing any movement, I don't see much reason to use a wider stance. Personally I do them with a narrower stance than my back squats, although not by much. Same with OH squats, which I do more frequently than fronts.

[Kiknskreem]

Well, width doesn't matter so much doing front squats... Personally I do them with a narrower stance than my back squats, although not by much.

Agreed... and same.

[Leinad_affar]

The only qualm I have about front squats is the limiting factor of your shoulders. I personally cannot handle a heavy bar across my front delts as easily as across my upper back.

[Kiknskreem]

The only qualm I have about front squats is the limiting factor of your shoulders. I personally cannot handle a heavy bar across my front delts as easily as across my upper back.

You're probably doing something wrong or just need to take some time to adapt.

The rack should not be a limiting factor.... you should be able to hold significantly more than you will ever hope to actually squat.

[chazzy1864]

You're probably doing something wrong or just need to take some time to adapt.

The rack should not be a limiting factor.... you should be able to hold significantly more than you will ever hope to actually squat.

adaption is the problem. I think most of us have gotten so used to a back squat, it doesn't hurt as much. However the front squat is still new to many, and the pain is in the here and now, whereas the back squat pain is an old memory.

The first couple times I did front squat, it hurt like hell, I almost didn't want to do it, however as time went on, it wasn't so bad.

If it is a serious problem, look into the front squat manta ray.

[Leinad_affar]

You're probably doing something wrong or just need to take some time to adapt.

The rack should not be a limiting factor.... you should be able to hold significantly more than you will ever hope to actually squat.

Yeah, this is definitely not my situation. I can't hold nearly as much as I can squat. But I understand what youre saying.

[/JV/]

The only qualm I have about front squats is the limiting factor of your shoulders. I personally cannot handle a heavy bar across my front delts as easily as across my upper back.

I had a similar concern. I tried the cross-arm method of holding the bar. I might try the other method to see if it has less of a direct impact on my shoulders. When I look at the video posted earlier in the thread, it almost looks like the bar is again resting directly on the delts and his hands are only there for stability rather than supporting the weight of the bar. Can someone confirm?

I am feeling it a bit more in the quads day-after, though I'm not entirely sure if that's due to the front squats or trying to do some single leg squats after.