Front Squats vs. Back Squats
Sep 4th, 2007 by Mehdi Tags: Exercise, Front Squat, Lower Back, Squat, Strength Training, Weight Lifting
LynneA sent me the following question:
“Could you make an article comparing Front Squats vs. Back Squats? I only do Front Squats because they feel more balanced and comfortable. But I’m curious to hear your take on them.”
If you follow my training log you know I only do Front Squats. But that hasn’t always been the case. I used to be a big fan of the Back Squat. High bar, ass to grass. Olympic style. With an all time max of 140kg at 70kg bodyweight.
Injuries turned me to Front Squats. 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. I didn’t drop the Back Squat forever. I’ll do them again as soon as I can.
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only thing is you can’t do as much volume with deadlifting as with backsquatting so I don’t think you get the same amount of posterior work, and of course difference in joint angles. For me I’ve noticed the hip power I’m developing with the backsquat is what’s making my deadlift rise, not hammering the deadlift itself.
I agree that fronts are a lot easyer on the back.
I’ve recently added front squats to my lower body workout, after reading a couple of your articles about the exercise. I’ve noticed that it definitely hits my quads much more effectively than the back squat, and it’s much more comfortable to go deep with front squats than back squats.
One comment: I’m having trouble with the clean grip. It never feels very stable and it aggravates my left wrist, which is screwed up due to previous (non-lifting) injury. The cross-arm grip feels much more stable for me and doesn’t aggravate my wrist. I’ve read your previous articles on the front squat, but is there any compelling reason I should push myself to do the clean grip?
I love front squats. I still switch between back and front squats though - today I did back squats.
One unexpected thing that front squats taught me was to lower the poundage on my back squats in favor of better form. Now I go ass-to-grass on back squats (and front squats). Before I ever did front squats, I was loading the bar with too much weight during back squats and sacrificing form.
Another nice “side effect” of front squats is that it forces you to use your abs as stabilizers much more than you would while back squatting.
Lucas,
I, too, use the cross-arm grip. I’m interested in seeing if there’s a good reason to use the clean grip.
Power Cleans are great for posterior chain development Maurice. No replacement for Back Squats, but you can handle more volume than with deadlifts.
Lucas & MikeDiesel. There are several reason you should use the clean grip:
-It’s easier to keep the elbows up. Crucial to lift heavy weights.
-Carry over. If you plan to do Power Cleans one day (if you’re already doing them), the clean grip is the exact same position as with a Power Clean. People who have trouble keeping their elbows up during Power Cleans should do lots of Front Squats until it becomes automatic.
Same effect for the Overhead Press btw, it’s the exact same position.
Stretch your wrist & check your technique. Lack of flexibility in the wrists is very common. Persist & you’ll get there.
Front Squats are indeed very very hard on your abs & work your quads more. And it’s much more easy to go deep.
Those who have troubles getting a correct technique on the Back Squat might try Front Squats for a while.
Hi Mehdi,
It sounds like you believe we should be doing front squats. I’m doing your beginner program and have been doing back squats. Should I switch?
Wonderingly,
ebs
Ebs,
No I do think that beginners should focus keep things as simple as they can. Front Squats are friendlier on your back, but the clean grip is harder to learn. Anybody who does Front Squats the first time has the same problems:
-The bar hurts their throat/clavicels, they can’t breathe
-Wrists feel uncomfortable
-Etc…
All exercises have a technique to master. While Front Squats are great to learn you to squat deep, the clean grip makes it harder.
Follow the Beginner Strength Training Program as laid out using Back Squats. An advanced version of the program includes Front Squats. You’ll get it soon.
The Front Squat looks promising. I’ll put it in my routine starting next week.
Keep me updated on your front squat experience Dave. Good luck.
front squats hurt my puddly wittle shoulders
Butch up, wazzup ;>) It gets easier with practice, as does the proper grip. Which hurt like the devil when I first started doing front squats, now I love ‘em!
I really need to re-add back squats to my routine, and will as soon as they come up in my current program. But I ain’t looking forward to it!LOL Should be better though, I’ve been doing a lot of glute activation work.
Do you think that build plays into this at all? Seems like I read somewhere (t-nation, most likely, but I don’t recall for sure) that people with longer femurs will have a harder time with back squats than fronts or DL’s? Your opinion?
I also wonder if the weight of the bar is part of the problem for me-it’s not resting on my fusion, but not far below it. Seems like it’s a lot of strain on that area too. Good Mornings make me feel physically ill, so I just don’t do ‘em. But I wonder if that is affecting my back squats too?
So many questions, so little time.LOL
Brilliant! Thanks Mehdi. The results so far have been fantastic. I’ve recommended your site to all my mates.
Agree with LynneA. It takes time but you’ll adapt. There’s some sort of callus formation you get on your shoulders/clavicels by doing Front Squats consistently.
Like I wrote in another post, just got back from holiday. Didn’t Squat for close to a month. First week back into front squatting. Squatted 3 times this week (need to update training log). Clavicels hurt a lot. Even on Overhead Presses. Just persist wazzup, the more you do it, the more you get used to it. Body adapts.
Thanks for recommending Ebs. If you get serious results feel free to send me the details of your progress. Testimonials are great to get others into strength training.
Sitting back is probably harder on a back squats for those with a long femur, because space travelled is longer. Front Squats are more upright, no back extension. On deadlifts the range of motion isn’t as big - you don’t squat deep.
But it doesn’t matter. Long femurs aren’t an excuse not to back squat. I have long limbs/short torso btw. I don’t see the point of articles that tell people: you have long femurs, so you’ll be a bad back squatter. Even if it’s true, this demotivates people.
I don’t do good mornings. Never liked them. The exercise has benefits. But selecting exercises is also about what your body can & can’t take. Good mornings put too much load on my lower back.
About the bar position on Back Squats. Put it where it feels comfortable. It should rest on muscles. Not on your spine. You’ll find the right spot with practice as you know LynneA
Oh, I totally agree about not letting your build colour your decision on whether or not to do a given lift-but I was curious to hear your opinion.
Re the bar being on the muscles, not the spine, that is true, but…it’s the pushing down that seems to be the issue. I have a steel plate in my neck, and it does seem to change things! I can’t really describe it, it’s just DIFFERENT. I am considering trying more of a powerlifting position, lower on the back. It feels awkward, but then again-so too did front squats at first!
Nothing personal LynneA. Just my general take on things
I can only advise you to try LynneA. Keep trying to find a comfortable bar position. If low bar isn’t possible, try high bar. And vice versa. Until you find something that works.
It shouldn’t hurt. Remember: I switched to front squats because of lower back pain. I like no pain no gain, except when the pain turns into injuries.
I didn’t take it personally at all, Mehdi. I enjoy discussion. I’m just at a loss when I try to explain my problems with the bar on my back, it’s hard to convey.
I actually didn’t stop back squats due to pain as much as the poor glute activation. I wanted to get that worked out and then try again. I’m just a little nervous about trying them again because of the pain once I get any real weight on the bar. I’m such a sissy! LOL
Ok we’re on the same line then LynneA
You’re a woman lifting weights. Great start to me. Great that you worked on glute activation, spares the lower back a lot. Let me know how it turns out next time you try. You got my e-mail.
Once I figured out how to do these without severe wrist strain, I starting enjoying front squats. I enjoy them even more after last night when I used my new Do-win weightlifting shoes. what a difference they made!
You got Do-win weightlifting shoes *jealous*. I’ve been thinking about getting weightlifting shoes too. Chuck taylors are great, but with all the cleans & deep squatting I do, I’d get better results with similar shoes.
Love my CT’s or barefeet for deadlifts. I used the lifting shoes for a 60% ME back squat session the other day and they worked well. I need to try both types of shoes to determine what works best for me, but for cleans, Oly lifting and fronts squats, the lifting shoes are it. Buying them from Wichita Falls Weightlifting was a positive experience as Glenn Pendlay is a great guy to do business with.
Time to get some, Mehdi!
MarkFu. Myeah I’ve seen them on Glenn Pendlay’s site. They are much cheaper than Adidas weightlifting shoes. Unfortunately I live in Belgium. International shipping + tax will kill me.
Heh! I love lifting weights, it’s cardio I hate, so I’ll always be a woman lifting weights, no worries there.
I sure will let you know, I think it will be about 3 weeks from now when I start the second phase of my program. Low box squats, a good gentle re-introduction. And hopefully my shoulder will be a tad looser by then too. I am seriously a walking disaster area!LOL
MarkFu, I lift barefoot too. As often as possible, actually. One of these days I’ll probably lose a foot, but oh well ;>) I do wear shoes when I have to do certain lifts, and in the winter because concrete is cold, but otherwise, no shoes. Now Mehdi is gonna laugh at me-I wear lifting gloves, but not shoes! LOL
No lifting gloves for me. Just manly callouses! I lift barefoot sometimes on the deadlift and kettlebells.
Yeah, yeah, as soon as I can find a source for chalk around here!
I smuggle it into my gym. Ironmind.com sells chalk, FWIW.
Noted, thanks! I am hoping I can find it locally, just haven’t had a chance to call around yet. But if not, it’s good to know I can order some.
You could try an outdoor shop. I believe rock-climbers use chalk as well (and it comes in handy balls for easy application and less mess)
You’re free to do what you want LynneA. I suppose you wear gloves to minimize callus formation. Chalk is indeed a better solution.
Excellent suggestion, wazzup, thanks! We have more of those around here than regular sporting goods shops by far. I’ll check it out!
It gets better with time. Get the clean grip down and you will get used to it.
Totally agree bbj!
Hi, I have been doing front and back squats for 4 weeks now..and I feel like I’m doing the back squat incorrect, plus I have some lower back problems.. I am currently rehabbing a exploded acl, which I had the surgery 5 months ago.. could you recommend an alternative to the back squat, I enjoy very much the front squat as it keeps my back from breaking…
Front Squat would be the best alternative to the Back Squat Shiner. Start light, add weight gradually but systematically.
I am 5′ 8″, 165 Lbs and my foundation was on the back squat. Today I exclusively do front squats. Three things I noticed:
1. Form: When going heavy (triples), unless I consciously attempt to involve the quads, I end up feeling the movement in the hip area. If I keep my glutes tight throughout the movement, I can fully engage my quads. So glute activation seems to be the key here.
2. Grip: I started out front squatting using the crossed arms position and realized that as the weight got real heavy, I had a problem with my upper back slouching (thoracic bend). With the clean grip, this is not a problem at all. I can stay upright with a lot less effort.
3. Grip: My wrists, in the clean grip position, were becoming really uncomfortable and achy. Then I realized I was using a rep-range of 8 - 15. Now I never go past 8 reps on the earlier sets and 3 to 5 reps on the last sets (I do about 5 working sets), which means my wrists are in that bent position for a lot less time. Also my wrists have become more flexible so I could probably do higher reps now and still be comfortable. But I prefer lower reps on this movement, as I like how the heavier poundages really stimulate my abs.
Mehdi, regarding your comment on how Goodmornings put a lot of load on your lower back…
I had the same problem when I first started doing Goodmornings as I wanted them to hit my hamstrings more than my lower back. I found out that if I kept my glutes and calves super-tight throughout the movement and only move with my hips, I can carry more of the load over to my hamstrings. But then again, you are likely built differently than I am so…