A discussion on the value of squatting for weightlifting was occurring at the Strength Mill, and here was my two cents:
Quote:
As a former powerlifter and current weightlifter, I happen to love squats, so my opinion is obviously biased based upon my life experience. But even in as an objective manner as I can muster, I cannot fathom not performing squats in training for weightlifting. They are simply too important.
More often than not, the argument I most hear among weightlifting coaches is whether or not to perform front squats, and if so, how often? We perform them weekly, but other coaches prefer to emphasize the back squat and only hit the front squat once every couple of weeks or even less. Other coaches almost exclusively perform front squats while limiting volume load on back squats. Interestingly enough, most of these coaches with very divergent views on this lift are all successful. Many ways to the same goal.
Here are 73 variations on the squat that XL Athlete came up with. I have used many, but not all of these at one time or another:
If you are a weightlifter, or a coach, how often do you front squat? As I said, we do so each week, but I have seen many forgo them completely, or use them exclusively.
Funny you come up with this thread as I was just wondering about my current routine which is made by Mike Burgener. For every 4 workouts in a week (I'm doing 3 so the 12 week routine turns into a 16-week routine), there's 3 with squats with a ratio of 2:1 for back: front.
I was figuring he emphasizes the back squat over the front squat for 2 reasons:
- most people can put much more weight on the back than on the front squat
- for technical cleans/snatches, you're basically already doing more or less a front squats (more like OH-SQ for the snatches).
However, for
1. my back squat is terrible form-wise & I'm liking the front squat way more as form is much better.
2. right now I'm back at doing power cleans/snatches rather than technical ones, so there's not much front squatting done at all.... soooooo, wanted to change the ratio of front: back from 1:2 into 1:1 (or actually 1.5:1.5), since there's so much less front squatting done ..
The only thing would be whether or not to focus on absolute strength (total weight) or on relative strength (speed). The latter would be better for technique, the former tends to stroke my ego more
What's your opinion?
PS: one of the reasons for being more comfortable with front squats is that my former gym didn't have a squat rack/power cage and I was forced to do front squats exclusively if I wanted to do free weights at all...
Funny you come up with this thread as I was just wondering about my current routine which is made by Mike Burgener. For every 4 workouts in a week (I'm doing 3 so the 12 week routine turns into a 16-week routine), there's 3 with squats with a ratio of 2:1 for back: front.
I was figuring he emphasizes the back squat over the front squat for 2 reasons:
- most people can put much more weight on the back than on the front squat
- for technical cleans/snatches, you're basically already doing more or less a front squats (more like OH-SQ for the snatches).
However, for
1. my back squat is terrible form-wise & I'm liking the front squat way more as form is much better.
2. right now I'm back at doing power cleans/snatches rather than technical ones, so there's not much front squatting done at all.... soooooo, wanted to change the ratio of front: back from 1:2 into 1:1 (or actually 1.5:1.5), since there's so much less front squatting done ..
The only thing would be whether or not to focus on absolute strength (total weight) or on relative strength (speed). The latter would be better for technique, the former tends to stroke my ego more
What's your opinion?
PS: one of the reasons for being more comfortable with front squats is that my former gym didn't have a squat rack/power cage and I was forced to do front squats exclusively if I wanted to do free weights at all...
In my opinion, the lift which will have the most impact on your strength level is the back squat, for the simple reason that you are able to load your body more in that particular exercise. I do not discount the front squat's importance when it comes to cleans, but it is indeed less specific for the snatch. However, the back squat trains the legs in a manner that will have some transfer to both lifts, and with more weight added, may have a larger impact on overall strength.
That said, in your case where you are limiting your full lifts, it is a good idea to include front squats on a weekly basis. That way, you are covering all your bases.
They already are part of my program, except they are done once every 4 workouts (10 days approximately) while back squats are done twice in that same period.
Theoretically you're absolutely right: I should be able to move more weight with back squats.
In practice, this is .. not the case. I'd almost say that if I keep absolutely want to keep form in check & also go ATF, one might even say I'm moving LESS weight on a back squat. Forward lean just is *that* bad!
I use front and backsquats in my program. I also use a fair amount of overhead squats, and overhead split style squats. OHsplitstyle is generally easier to perform and most general fitness enthusiasts catch on relatively quick; while performing standard overhead squats are more difficult for most. The frequency and load depends on numerous factors.
I use front and backsquats in my program. I also use a fair amount of overhead squats, and overhead split style squats. OHsplitstyle is generally easier to perform and most general fitness enthusiasts catch on relatively quick; while performing standard overhead squats are more difficult for most. The frequency and load depends on numerous factors.
Have you tried overhead step-ups? Holding the bar overhead in Snatch position while doing a step-up. Start with very light loads. From time to time I also peform Overhead reverse step-ups.
Have you tried overhead step-ups? Holding the bar overhead in Snatch position while doing a step-up. Start with very light loads. From time to time I also peform Overhead reverse step-ups.
Coach Hale
I have not tried them, but thought about it. Those would be good additions to the XL Athlete Video library.
Squatting Variations and Weightlifting
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