I can't do back squats because of a serious shoulder impingement from when I was 14 so I was just wondering, what would be a good ratio to shoot for for front squats so that I can get to theoretically 360 for back squat. I realize there is no magic number to plug in, but just from a mental standpoint front squatting 360 at 180 seems quite a bit harder than back squatting it.
I'm 21 years old, 5'11", 180 lbs. And am trying to get to the 1000 lb club by Christmas, as well as having a 1.5, 2, and 2.5 body weight ratio for those 3 exercises. Currently Bench 275, deadlift 435 and front squat 245 ATG. I only started squatting a month ago because I just never decided to do front squats out of the sheer frustration of not being able to do back squats with my shoulder. My squat is only so good because I played basketball my whole life including 2 years of university varsity ball.
Thanks in advance!
PS. I'm also a Kinesiology student at university and am pretty knowledgeable so feel free to add me as a friend (I'm new to the site) if you want to discuss anything regarding, energy systems, muscle systems and adaptation those are my strong suits!
View Poll Results: What percent of back squat can I compare with front squat?
- 10. You may not vote on this poll
Thread: Front Squat vs. Back Squat Ratio
05-17-2012, 09:07 AM #1
Front Squat vs. Back Squat Ratio
05-17-2012, 09:10 AM #2
- Join Date: Jun 2009
- Location: San Diego, California, United States
- Age: 22
- Stats: 6'5", 229 lbs
- Posts: 822
- Rep Power: 589
Olympic lifters usually have about a front squat that's ~80% of their back squat, but then again they train the front squat alot more.“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
7 PRP Injections to L Patella Tendon: 2012
Right Shoulder Clavicle Resection/Bone Spurs: 5/10/13..
Left Patella Tendon Repair: 7/10/13
Left Shoulder OS Acromiale Internal Fixation w/ Bone Graft: 1/17/14
05-17-2012, 09:12 AM #3
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 23
- Stats: 5'9", 178 lbs
- Posts: 13,312
- Rep Power: 12024
Tough one as everyone is so different...
I would just aim for a 3 plate front squat, which would be pretty damn strong.
At 3 plates I would expect someone to be able to do 4 plate back squat ."Do not subordinate fundamental principles to minor details."
Exclusive AdiPower crew: AdamNW, Xuaxace
My log: http://forum.bodybuilding.com/showthread.php?t=139515973
05-17-2012, 09:21 AM #4
- Join Date: Dec 2010
- Location: Pittsburgh, Pennsylvania, United States
- Age: 38
- Stats: 5'10", 200 lbs
- Posts: 1,848
- Rep Power: 1550
I wouldn't put too much effort in trying to find a theoretical ratio between the two. They are two different exercises, preformed differently with different mechanics in place. If you can currently do front squats without issue then your best bet is to just focus on perfecting your form and continuing and progress by adding reps and/or weight to the bar on a regular basis.
05-17-2012, 09:28 AM #5
Thanks for the quick replies guys. Yeah I'm going to try to obviously get as high as I can on front squats and hopefully reach my goals although 360 front squat seems monstrous for someone of my stature. I also do them cross armed due to either tightness in my forearms, triceps or lats cant quite pinpoint it. Have any of you had the same problem and if so how did you over come it? Thanksborn in '91, 5'11", 180lbs, 275 bench, 260 close-grip bench, 245 front squat ATG, 435 sumo deadlift
Kinesiology student, specializing in exercise physiology as well as sport management
05-17-2012, 10:17 AM #6
By voodoochild113 in forum Teen Misc.Replies: 46Last Post: 03-15-2010, 09:25 AM
By Sl300 in forum ExercisesReplies: 5Last Post: 02-11-2009, 07:26 PM
By Bodysteele in forum Powerlifting/StrongmanReplies: 22Last Post: 12-30-2007, 05:55 PM