Front Squat/Back Squat

[El tío Saín]

I´ve noticed that CW recommends the front squat over back squat in several of his programs (TTT has front squat on the Maximal Strength day, ABBH uses front squats too, same as TBT, OSC...).

The thing is I´ve always done back squats, with a good load progression and good technique, while I never really got the knack with front squats, so I wouldn´t really like to substitute them.

How would you see doing my ABBH and TBT (that´s what I´m starting with) substituting BB front squats for BB back squats? Is there any advantage on the front version? Maybe is better for performance in lower body extremity sports, but I´m just trying to build strength and muscle.

I have a decent back squat (well, 275lbs is what I stimate for my 1RM, it isn't marvellous, but I´m happy with it), but I would have to start from scratch with front squats.

Another related question. What would you do if you hadn´t a suitable box for box squats? It´s really needed for the Explosive Strength day or could we just do back squats with appropiate load (65% of 1RM) and a pause at the bottom position?

Thanks!

[gobbla]

#1. If you don't like it because you never learned to do it right...learn to do it right. It'll take what...2-3 sessions?

#2. You won't die if you have a compelling desire to do back squats instead.

#3. The front squat "forces" you to squat with better form w\ a load you can handle. It's a more safe variation that does a good job. You don't have to limit yourself to one or the other

#4. use a bench. The point is explosive from 0. If you're doing a pause at the bottom you're still under tension and it's sucking your ability to be "explosive" all the while.

[Cynic]

I don't sub fronts for backs or vice versa. They have their place.

For box squats, I would construct one. There must be something, a chair or such you can use.

[El tío Saín]

I think the bench will make the trick, though they are maybe too narrow. I´ll try anyway.

Let´s see If I can learn to front squat properly before starting the program itself. The arms crossed version seems easier, but I remember Chad prefers the Olympic style-elbows up arms position.

[ParanoidAndroid]

just lower the weight and do front squats. They're totally different from back squats. More quad/ab involvement.

re box squats, a bench works fine.

[jvernacchio]

I can never get my arms to bend back far enough to hold on to the bar when doing front squats. I have tried the crossing the arms but the bar does serious damage to my shoulders and my wife complains about it lol last time I did them I came home both shoulders were bleeding she hated it. I am doing BBB right now but in a week and a half I move into ABBH and saw that front squats were called for.

My bicep and forearms get in the way to do them holding them with my hands (17 inch arms, 15inch forearms), I have been wanting to do them for a while just dont know what I should go with. I have seen them done shown with straps holding the bar in place and I was thinking I would go with that and see how it went.

If anyone has anything on good front squatting post it up will ya?

[gobbla]

#1. Wear a shirt

#2. Use straps if you need them



link

[Chris-STL]

do the fronts. The problem you have with them is just that..well..you havn't done them. Use a clean grip and do the best you can. The less flexible you are the less weight you will be able to do because you will have to support it more with your shoulders. However as you get better, you will go up quickly. Here is a great link for them.

The Front Squat.

I have smaller shoulders so not much for the bar to rest on, I have to almost work the bar behind a shoulder pressed against the neck, and behind the other shoulder. I use to have to let my little fingers slip off to relieve the stress, but I'm improving. Always remember to drive your elbows to the sky, the more they sag, the harder it will be.

[Chad Waterbury]

Originally Posted by gobbla

#1. If you don't like it because you never learned to do it right...learn to do it right. It'll take what...2-3 sessions?

#2. You won't die if you have a compelling desire to do back squats instead.

#3. The front squat "forces" you to squat with better form w\ a load you can handle. It's a more safe variation that does a good job. You don't have to limit yourself to one or the other

#4. use a bench. The point is explosive from 0. If you're doing a pause at the bottom you're still under tension and it's sucking your ability to be "explosive" all the while.

I couldn't have said it better myself. You know your stuff, gobbla!