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  1. #1
    Registered User nawkz's Avatar
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    High Bar Back Squat vs. Front Squat + RDL

    If I were to swap high bar back squat out for front squat and RDL, would I be balanced out? What I'm really looking for is quad involvement, so I feel like front squat is what I should be doing.
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    Registered User wowter's Avatar
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    Imo you can 1-1 swap front squats for high bar squats, no need to add the RDL's per se. It's such a similar movement, both are great quad builders, so if you want to front squat, do front squats.

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  3. #3
    pheasant plucker Sweetums6000's Avatar
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    Back squat isn't as good of a hamstring exercise as people think. You should probably be doing rdl's anyway.
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    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by Sweetums6000 View Post
    Back squat isn't as good of a hamstring exercise as people think. You should probably be doing rdl's anyway.
    This

    The hamstring spans both the knee and hip joints - but it flexes the knee which means it can't be used much for hip extension during knee extension otherwise it would fight against the quad (active insufficiency).

    So yeah, for hamstring do RDL - and a knee flexion isolation like hamstring curl machine.

    The quad also contains a bi-articulate muscle - the rectus femoris. This is why knee extension isolations are also needed for full quad development.
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    Registered User k9pit's Avatar
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    I train legs twice a week and typically do High Bar with GHRs and Fronts with RDLs.
    High bar nor Fronts are enough for hams.
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    Originally Posted by nawkz View Post
    If I were to swap high bar back squat out for front squat and RDL, would I be balanced out? What I'm really looking for is quad involvement, so I feel like front squat is what I should be doing.
    As some have already pointed out, the RDL is a necessary. I do front squat/(Bulgarian) rear foot elevated split squat/kettlebell swing/RDL/ab wheel rollout.
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    WOATbrah of peace :) sooby's Avatar
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    you should probably do RDLs or a hip-hinging/hamstring stretching exercise anyways. Front squats are great, high-bar is great. No reason that you couldn't do all three of those lifts.
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    Registered User lmatiukas's Avatar
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    Just gonna chime in super late

    High bar backsquats are so similar in pattern to proper front squats that it almost makes no sense to do them both. I actually do same amount of weight in both, and I cannot find a mechanical difference of one over the other; my thoracic extension and hip angle are actually almost identical.

    Hybrid or low bar back squats to challenge your CNS to produce more hormones, due to extra 20-30% weight on your back, even if your lower back and posterior chain doing 50% of that weight. You get a better response mentally standing under 405 vs 315.

    For hypertrophy you'll max it with 315 front squats, just as you would with 405 hybrid or low bar back squats.
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    Cornmonster cornman99's Avatar
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    Originally Posted by lmatiukas View Post
    High bar backsquats are so similar in pattern to proper front squats that it almost makes no sense to do them both. I actually do same amount of weight in both, and I cannot find a mechanical difference of one over the other; my thoracic extension and hip angle are actually almost identical.

    Hybrid or low bar back squats to challenge your CNS to produce more hormones, due to extra 20-30% weight on your back, even if your lower back and posterior chain doing 50% of that weight. You get a better response mentally standing under 405 vs 315.

    For hypertrophy you'll max it with 315 front squats, just as you would with 405 hybrid or low bar back squats.
    OP likely already made his decision
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    OP has been so perplexed by this question he has been too overwhelmed to make another post.
    Experience, not just theory
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