If your number one goal is building as big a deadlift as possible then would it be a mistake to replace high-bar squats with front-squats as your other main-lift?
In other words, I use high bar and deadlift as my main lower-body lifts. I'm wondering if Front-Squat would be a better main lift in order to specialize in the deadlift?
I'm also slightly worried that my body composition will be negatively impacted by replacing the back squat with the front-squat.
I do Deadlifts, Zercher-squats, and RDLs one day and then Back Squats, Good-Mornings, and raised-handle Trap-Bar DLs the other. I'm thinking of doing Front-squats as the main lift, and then following it up with moderate volume low-bar good mornings, and then high volume Trap-Bar pulls.
I'd add that while I can deadlift in the low 500s, I'm not even sure if I could back squat 400# for a single right now. So, I'm trying to switch to working on a strength instead of prioritizing only weaknesses. Any advice would be appreciated.
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03-02-2021, 05:10 AM #1
Front-Squat Vs. High-Bar for biggest deadlift
Last edited by North5evil; 03-02-2021 at 05:39 AM.
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03-02-2021, 05:38 AM #2
Front squats, high bar, zecher, RDLs, GM, rack pulls, etc... these are all tools.
Look for the weakest link. Then strengthen it using the right tool.
That's what programming is essentially. Maintain the strength while looking for the most glaring issue / weak link and then strengthen it.
I'm a weightlifting coach, so high bar and front squats are a staple for my lifters. But these are also great accessories for PL. Do both.This above all..
To thine ownself be true..
And it must follow, as the night the day..
Thou can'st not then be false to any man..
-----------------------------------------------
Bros, my Weightlifters and Powerlifters are my credentials.
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03-02-2021, 09:52 AM #3
^ this.
On spread.It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-04-2021, 12:53 PM #4
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03-28-2021, 09:26 PM #5
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03-29-2021, 08:24 AM #6It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-25-2021, 09:22 AM #7
Realistically, when you compare muscle activity between front squats, high bar, and low bar, you really don't see any significant differences besides contribution from the adductors. Just do what you like.
From a specificity standpoint, you might want to use front squats more often as the meet/test day approaches."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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05-03-2021, 02:27 PM #8
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05-24-2021, 10:38 AM #9
Rotating exercises is something Louie Simmons of westside barbell recommends.
Similar but different.
I personally have used front squats to help my DL and liked them.
Front squats are quad intensive so they could help your drive right at the beginning of your pull.
They also require you to stay upright which is also a good upper back builder.
I don't think you would be wrong putting them in a cycle.
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05-24-2021, 09:13 PM #10
Are there any caveats to this? For example, if you have awful motor patterns or you're naturally more inclined to do squat mornings (which I believe I am), would alternative (non-comp) squats possibly better enforce more ideal activation or recruitment?
Another question, could alternative squats offer better stimulus to fatigue ratios?Don't you think it's weird that some accounts average over 200 reps per day, every single day, for years on end?
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