7 Benefits of The Front Squat
May 30th, 2007 by Mehdi Tags: Exercise, Front Squat, Lower Back, Squat, Strength Training, Weight Lifting
| New to StrongLifts.com? |
| Here are a few posts the other readers recommend you check out. |
I used to Back Squat. A year ago I stopped. Of course I needed a lower body exercise. I choose the Front Squat.
This article will give you the reasons why I choose this exercise: 7 benefits of the Front Squat.
1. Less Spinal Load. The Front Squat is a harder exercise than the Back Squat:
- Less hip involvement because of the upright position
- Less stable position: shoulders hold the bar using your back muscles
This will prevent you to lift as much weight as with the Back Squat. Less weight on the bar, equals less Spinal Compression.
2. Less Spinal Flexion. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, the weight drops. This decreases your chances of bending your back. Which is much safer.
3. Less Torque. During a Front Squat, the torso stays nearly vertical during the whole lift. This puts less rotational force on your lower back. Another benefit of the Front Squat’s upright stance.
4. Less Chance of Bad Form. Your torso is not erect during the Front Squat: the bar drops on the floor. You don’t place the bar correctly: the bar drops on the floor. You can get away with bad form on the Back Squat. Not on the Front Squat.
5. Abdominal Training. Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core. If you lean forward too much during Back Squats, start doing Front Squats. They will quickly solve this problem.
6. Quadriceps Development. The Front Squat will develop your quadriceps like nothing else. The upright stance emphasizes the quadriceps more than a Back Squat does. Take a look at the quads of weightlifters. You’ll get what I mean.
7. Carry Over. The Front Squat imitates the catch position of the Clean. If you intend to Power Clean one day, Front Squats are a good way to prepare yourself. Same for the Overhead Press. The starting position in the Overhead Press is identical to the Front Squat.
Your technique will be the only limiting factor to Front Squat:
Tired of the way you look? You want to build muscle & lose fat while getting stronger? Click here to download my 52 pages 100% FREE eBook.
Articles You Might Also Like:
Subscribe with RSS
I’m definitely looking forward to any info you can give on front squatting technique.
I’ll be adding them to my program next month.
The article will be online next week. Good that you add them to your program. I prefer them to the back squat.
Thanks for the comment Kirk.
just started doing this exercise and am very much liking it, it also puts more stess on the thoracic erector muscles in the back trying to keep upright position.
Front Squats are great for overal core strength indeed.
Thanks for the comment Maurice.
I guess the Front Squat has the same benefits as the Back Squat concerning Testostrone and growth hormone release?
StongerBody
Strongerbody,
The Front Squat will stress your body as much as the Back Squat. Even though the weight will be smaller (at start), the Front Squat is actually harder than the Back Squat (balance/…)
Thanks for the comment.
Everywhere I go I read “you must squat”. I want to squat. However, I have lower back problems which come to me genetically (sciatica in particular) and I’m very paranoid about exercises that strain my lower back. Maybe I’ll give the front squat a try. I guess the key will just be to start light and be careful about my form.
Yes you can try to front squat & start light Seth, very good approach.
It’s hard to Front Squat with wrong technique. Good luck with the exercise, be sure to let me know how the front squat went.
Are front squats also suitable for Beginners or should someone (me) better start with back squats?
If you have flexibility in your wrist and triceps and can handle the bar in that position then you shouldn’t have a problem. you can try to front with a bar only and see how it goes.
note that Bar should rest on your shoulder and not in your wrist.
Else you can continue with Back squat and keep working on your flexibility..
P.s: You would be able to load more in back squat as compared to front squat.
As Harsh correctly advised you: the main problem will be flexibility in wrists/triceps. Front Squats are easilier to learn than back squats, harder to mess the technique. But most trainees wrists will hurt. If you’re a desk jockey, I’m sure they will too. Solution is to work on wrist flexibility.
Start with back squats. Master its technique. After a few months, you can do front squats for a change. Andre.
Thanks for helping Harsh
You’re making my job easier 
Hi medhi and thanx for putting such a great work online for us. I tried to perform the front squats but the problem is that i fell that the bar is choking me. It makes it difficult to breathe propperly. Do I squeeze the bar to close to my throat? Cuz when I don’t then the bar rolls down my arms. Any advice?
THANK YOU SO MUCH!!! This is an eye-opening experience for me, I’m a hardgainer (Skinny long-limbed, thin wrists and ankles, 5′11″, 160lbs) and I’ve never been able to squat because of lower back problems. I’ve tried so hard to incorporate hack-squats, smith machine squats and back-squats, but I would usually give up, unable to bear the stress through my lower back.
Today, after reading this, I went and tried the Front Squat for the first time. Nothing heavy, just bare bar for 20 reps, then bar and 50lbs, and it felt FANTASTIC!
I can barely walk, such is the pump. I was able to squat really deep (well below parallel) and really slow, without even feeling anything through my back. I did have a hard time keeping elbows up, and ended up with the cross-armed version of the stance.
Thank you so much for showing this. I have a feeling I might be making some big changes now.
On another note, is there a similar alternative for the dead-lift?