Front squat ...form
- Thread starter ElaineP
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kathryn
Cathlete
>When doing a front squat, like the ones in 4DS legs, Do you
>have to hold the bar in front of you or can you put it on your
>back like when doing a regular squat? How about holding
>dumbbells at your side or on your shoulders?
You could do either as Janie said, but it would no longer be a "front squat".
>have to hold the bar in front of you or can you put it on your
>back like when doing a regular squat? How about holding
>dumbbells at your side or on your shoulders?
You could do either as Janie said, but it would no longer be a "front squat".
Fitnessfreak366
Cathlete
No, when doing a front squat you must hold the bar in front of you. That is the whole point of doing a front squat. It will put more concentration on the front of the quads verses the glute muscles. It's very hard to do and I, for one, avoid that exercise at all costs! LOL!!! I always end up bruising the fronts of my shoulders.
You can probably get away with using dumbbells but you have to hold them up under your chin to get the same effect. Holding them by your sides will not simulate a true front squat.
You can probably get away with using dumbbells but you have to hold them up under your chin to get the same effect. Holding them by your sides will not simulate a true front squat.
Fitnessfreak366
Cathlete
Try throwing a thick towel across your shoulders and chest. This helps a little bit.
crazystepr
Cathlete
I have a hard time with front squats because I always feel like my knees are going over my toes--and I've worked for years to perfect my squats so that my knees don't do that! Is it ok for your knees to bend over your toes a little when doing these?
Also, the only time I've ever done front squats has been in 4DS Legs when Cathe also puts her heels on a 2x4. Is that part of what a makes a front squat a front squat? Or can you just keep your heels on the floor but hold the barbell in front? Maybe my problems with my knees going over my toes is because of the heel elevation....
Allison
http://www.picturetrail.com/allisonj90
Also, the only time I've ever done front squats has been in 4DS Legs when Cathe also puts her heels on a 2x4. Is that part of what a makes a front squat a front squat? Or can you just keep your heels on the floor but hold the barbell in front? Maybe my problems with my knees going over my toes is because of the heel elevation....
Allison
http://www.picturetrail.com/allisonj90
kathryn
Cathlete
> Also, the only time I've ever done front squats has been in
>4DS Legs when Cathe also puts her heels on a 2x4. Is that part
>of what a makes a front squat a front squat? Or can you just
>keep your heels on the floor but hold the barbell in front?
>Maybe my problems with my knees going over my toes is because
>of the heel elevation....
>
The heel elevation is supposed to put more emphasis on the quads, but it can also put more stress on the knees. I'm not a fan of heel elevation.
>4DS Legs when Cathe also puts her heels on a 2x4. Is that part
>of what a makes a front squat a front squat? Or can you just
>keep your heels on the floor but hold the barbell in front?
>Maybe my problems with my knees going over my toes is because
>of the heel elevation....
>
The heel elevation is supposed to put more emphasis on the quads, but it can also put more stress on the knees. I'm not a fan of heel elevation.
janiejoey
Cathlete
I found this on the internet, hope this helps, I know it helped me understand better between the two exercises.
Katheryn, you are the greatest.
Here’s a comparison between both lifts.
Bar Placement. The position of the bar influences the center of gravity during Front & Back Squats.
* Front Squat. Weight on front shoulders. Torso upright. Hip extension.
* Back Squat. Weight on your back. Torso leans forward. Back extension.
The Back Squat is a hip dominant exercise. But technically you’re doing a back extension — a Good Morning. Your hips stays rigid while your torso extends. With Front Squats your torso stays rigid and your hips extend.
Muscles Worked. Your whole legs are worked when you squat. But some muscles are worked more depending on the bar position.
* Front Squat. Quadriceps dominant exercise.
* Back Squat. Hip dominant exercise.
You fear getting huge glutes: Front Squat. You need a very strong posterior chain: Back Squat.
Maximum Weight. Front Squats are harder than Back Squats.
* Grip. You can’t squeeze the bar. Hands are open.
* Upper Back. Much harder to tighten it compared to Back Squats.
* Posterior Chain. Sit back too much & you’ll lose the bar.
You can’t Front Squat as much as with a Back Squat. Last time I checked I had a 112,5kg rock bottom Front Squat and a 120kg Back Squat. I didn’t Back Squat for several months. So it would end up higher by doing them more.
Lower Back. One benefit of the Front Squat that made me drop Back Squats. The Front Squat is friendlier on your lower back.
* Less Torque. Your torso is more upright.
* Less Weight. Less spinal compression.
Continue to Back Squat if your lower back is healthy. Else try Front Squats.
Front Squats or Back Squats? 3 reasons to switch to Front Squats:
* You’re not a powerlifter. You just want strength.
* Lower Back problems. Front Squat are the alternative if you have some.
* Posterior Chain emphasis is less important. You’re getting plenty from Deadlifts, Power Cleans, …
Alternate between Front & Back Squats. Especially if your lower back allows it.
Take care,
Janie
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The idea is to die young as late as possible.
Katheryn, you are the greatest.
Here’s a comparison between both lifts.
Bar Placement. The position of the bar influences the center of gravity during Front & Back Squats.
* Front Squat. Weight on front shoulders. Torso upright. Hip extension.
* Back Squat. Weight on your back. Torso leans forward. Back extension.
The Back Squat is a hip dominant exercise. But technically you’re doing a back extension — a Good Morning. Your hips stays rigid while your torso extends. With Front Squats your torso stays rigid and your hips extend.
Muscles Worked. Your whole legs are worked when you squat. But some muscles are worked more depending on the bar position.
* Front Squat. Quadriceps dominant exercise.
* Back Squat. Hip dominant exercise.
You fear getting huge glutes: Front Squat. You need a very strong posterior chain: Back Squat.
Maximum Weight. Front Squats are harder than Back Squats.
* Grip. You can’t squeeze the bar. Hands are open.
* Upper Back. Much harder to tighten it compared to Back Squats.
* Posterior Chain. Sit back too much & you’ll lose the bar.
You can’t Front Squat as much as with a Back Squat. Last time I checked I had a 112,5kg rock bottom Front Squat and a 120kg Back Squat. I didn’t Back Squat for several months. So it would end up higher by doing them more.
Lower Back. One benefit of the Front Squat that made me drop Back Squats. The Front Squat is friendlier on your lower back.
* Less Torque. Your torso is more upright.
* Less Weight. Less spinal compression.
Continue to Back Squat if your lower back is healthy. Else try Front Squats.
Front Squats or Back Squats? 3 reasons to switch to Front Squats:
* You’re not a powerlifter. You just want strength.
* Lower Back problems. Front Squat are the alternative if you have some.
* Posterior Chain emphasis is less important. You’re getting plenty from Deadlifts, Power Cleans, …
Alternate between Front & Back Squats. Especially if your lower back allows it.
Take care,
Janie
The idea is to die young as late as possible.