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  1. #1
    Bad Ass Muda KingSSaid's Avatar
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    Front Squat Vs Back Squat

    Hello people, i have been back squatting for some time now, and have a 155kg/340lb back squat (I weigh 145ish). I have some shoulder problems, and recently been reading alot into how to prevent it. Anyway i started reading alot of Eric Cresseys articles (Strength and conditioning expert specializing in baseball, so shoulders) and he has his athletes frount squat instead of back squating because it dosnt put as much stress on thee rotator cuff. I started front squatting, but i cant hit the same numbers i used to with my back squat. With practice and perfecting my technique will i beable to froutn squat as much weight as i used to back squat?

    Question: If i get good technique in my front squat, will i beable to get same numbers as i used to in back squat?

    Thanks for help/advice/opinions/experiences.
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    Registered User k9pit's Avatar
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    Originally Posted by KingSSaid View Post
    Question: If i get good technique in my front squat, will i beable to get same numbers as i used to in back squat?

    Thanks for help/advice/opinions/experiences.
    Most likely yes, with consistency and dedication.

    This guy usually has decent info concerning front squats.

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    Bad Ass Muda KingSSaid's Avatar
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    Originally Posted by k9pit View Post
    Most likely yes, with consistency and dedication.

    This guy usually has decent info concerning front squats.

    Thanks bro, repped
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  4. #4
    Registered User matjusm's Avatar
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    Originally Posted by KingSSaid View Post
    Hello people, i have been back squatting for some time now, and have a 155kg/340lb back squat (I weigh 145ish). I have some shoulder problems, and recently been reading alot into how to prevent it. Anyway i started reading alot of Eric Cresseys articles (Strength and conditioning expert specializing in baseball, so shoulders) and he has his athletes frount squat instead of back squating because it dosnt put as much stress on thee rotator cuff. I started front squatting, but i cant hit the same numbers i used to with my back squat. With practice and perfecting my technique will i beable to froutn squat as much weight as i used to back squat?

    Question: If i get good technique in my front squat, will i beable to get same numbers as i used to in back squat?

    Thanks for help/advice/opinions/experiences.
    Over time your front squat will improve a lot relative to your back squat but you probably won't be able to squat quite the same weight on it as the back squat.
    I personally train for the Olympic lifts and hence the front squat has more emphasis in my training than the back squat and I can front squat about 90% of my back squat, this ratio will be similar to that for other Olympic lifters as well.
    This ratio is however not universal and the bigger the athlete is, the more they'll back squat over their front squat.
    For example this guy I know who competes in the -56kg weight category in Olympic weightlifting and he says that for him there's practically no difference whether he does front or back squats.
    Gerd Kanter, Olympic discus champion, has a 240/290 kg front/back squat so a 83% ratio. The all time superheavyweights in weightlifting can back squat close to or over 400kg and front squat close to or over 300kg so a ratio of 75% or so.

    Also don't forget that many coaches don't recommend long sets on the front squat because your back will tire before your legs and you'll just end up rounding your back massively on those final reps. 5's and 3's are good for this exercise.
    Last edited by matjusm; 09-09-2012 at 05:49 AM.
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    Originally Posted by matjusm View Post
    Over time your front squat will improve a lot relative to your back squat but you probably won't be able to squat quite the same weight on it as the back squat.
    I personally train for the Olympic lifts and hence the front squat has more emphasis in my training than the back squat and I can front squat about 90% of my back squat, this ratio will be similar to that for other Olympic lifters as well.

    Also don't forget that many coaches don't recommend long sets on the front squat because your back will tire before your legs and you'll just end up rounding your back massively on those final reps. 5's and 3's are good for this exercise.
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  6. #6
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    Originally Posted by KingSSaid View Post
    Hello people, i have been back squatting for some time now, and have a 155kg/340lb back squat (I weigh 145ish). I have some shoulder problems, and recently been reading alot into how to prevent it. Anyway i started reading alot of Eric Cresseys articles (Strength and conditioning expert specializing in baseball, so shoulders) and he has his athletes frount squat instead of back squating because it dosnt put as much stress on thee rotator cuff. I started front squatting, but i cant hit the same numbers i used to with my back squat. With practice and perfecting my technique will i beable to froutn squat as much weight as i used to back squat?

    Question: If i get good technique in my front squat, will i beable to get same numbers as i used to in back squat?

    Thanks for help/advice/opinions/experiences.
    340 back squat at 145 is impressive.

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  7. #7
    Encyclochuzzle chazzy1864's Avatar
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    Provided similar depth, your front squat could near your back squat, but unless you exclusively train front and neglect back, I doubt they'll be the same. Especially not if your back squat is shallow as balls.
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    Registered User tidnab's Avatar
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    You can also try this technique for back squat:

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  9. #9
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    Originally Posted by tidnab View Post
    You can also try this technique for back squat:
    [youtube]B2UfQrI_Lu4[/..youtube]
    Cliffs? Can't view vids on my phone.
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  10. #10
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by -Lucifer View Post
    Cliffs? Can't view vids on my phone.
    Handles on the bar. Somewhat similar to the safety squat bar:


    But the bar isn't cambered. Just has bars sticking out over his traps that he can hold onto.
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    Registered User tidnab's Avatar
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    Originally Posted by chazzy1864 View Post
    Handles on the bar. Somewhat similar to the safety squat bar:


    But the bar isn't cambered. Just has bars sticking out over his traps that he can hold onto.
    Pretty sure those are just ordinary straps
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    Originally Posted by chazzy1864 View Post
    Handles on the bar. Somewhat similar to the safety squat bar:
    [img]http://ecx.images-amazon.com/images/I/21dAS9-XEeL._SL500_AA300_.jpg[/i mg]

    But the bar isn't cambered. Just has bars sticking out over his traps that he can hold onto.
    Thankies.
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  13. #13
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by tidnab View Post
    Pretty sure those are just ordinary straps
    ahh was it straps? I wasn't positive and didn't look at it. But it makes more sense considering it is an oly bar.


    edit: I guess I'll correct and say it is just straps on an oly bar using it in the same concept as the safety squat bar.
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    Bad Ass Muda KingSSaid's Avatar
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    Thanks for info people. Guna look into how i can make my own safty bar without killin myself, looks like 2 hand towles could do it? Im guna give it a try next time i go to the gym. Thanks.
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    Originally Posted by matjusm View Post
    Over time your front squat will improve a lot relative to your back squat but you probably won't be able to squat quite the same weight on it as the back squat.
    I personally train for the Olympic lifts and hence the front squat has more emphasis in my training than the back squat and I can front squat about 90% of my back squat, this ratio will be similar to that for other Olympic lifters as well.
    This ratio is however not universal and the bigger the athlete is, the more they'll back squat over their front squat.
    For example this guy I know who competes in the -56kg weight category in Olympic weightlifting and he says that for him there's practically no difference whether he does front or back squats.
    Gerd Kanter, Olympic discus champion, has a 240/290 kg front/back squat so a 83% ratio. The all time superheavyweights in weightlifting can back squat close to or over 400kg and front squat close to or over 300kg so a ratio of 75% or so.

    Also don't forget that many coaches don't recommend long sets on the front squat because your back will tire before your legs and you'll just end up rounding your back massively on those final reps. 5's and 3's are good for this exercise.
    Out of the last dozen front vs back squat threads, best answer by far.

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