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View Poll Results: What percent of back squat can I compare with front squat?

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  • 90%

    1 10.00%
  • 80%

    3 30.00%
  • 70%

    5 50.00%
  • 60%

    1 10.00%
  • <50%

    0 0%
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  1. #1
    Registered User avince4's Avatar
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    Front Squat vs. Back Squat Ratio

    Hey everyone,

    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!
    Drew

    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!
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  2. #2
    Registered User hammer92's Avatar
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    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.”

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  3. #3
    Objective optimist Xuaxace's Avatar
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    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 .
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  4. #4
    -=SUPER USER=- terman1's Avatar
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    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.
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  5. #5
    Registered User avince4's Avatar
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    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? Thanks
    born in '91, 5'11", 180lbs, 275 bench, 260 close-grip bench, 245 front squat ATG, 435 sumo deadlift

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  6. #6
    Registered User Engineer_Guy's Avatar
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    If you train them at the same frequency I would expect about 70-80% depending on squatting techniques and limb proportions etc...

    Most people train back squat far more often however.
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