These are really not strength builders in the same way but still excellent movements. I like doing them with a long (5-10 sec) pause in the bottom, really feels like it helps when I have snatch/clean the day after.
Or Sandbag/Atlas Stone Squats. Basically a front squat but you have to hold the implement in front of you.
Bonus points if you fully extend knees, ankles and hips at the top as if youre going to push them over a bar. Usually when I do them I do a sandbag clean and toss it over my shoulder on the last rep.
>sandbag training
Based as frick we used to do this in judo all the time with 50lb-200lb sandbags.
Sandbag medlys are unreal and will literally make a man out of you.
The chart doesn’t make sense. The amount of weight being lifted is equal, and both are using your legs. There’s simply no scenario where either exercise would “work more muscles” than the other exercise. Maybe they left out something.
these emg studies are such horseshit, muscle activation will be determined by how hard you're training, I can see how activation ratios could be accurate but to say every muscle group is less active just means they were doing an easier weight on that exercise
>I have no idea how physics works
Holy shit you're dumb. Front squats have the weight more in the front of your body. You have to use different muscles to prevent yourself from falling forward.
Back squat puts the weight at the back of your body. You use different muscles to prevent yourself from falling backwards. If you honestly think they're exactly the same because "they both work legs" you're a child and have no business moving any serious weight. Stick to the Smith cage.
Surprise morons, it's actually harder to do a front squat than a back squat, not to mention the difference between the two in terms of muscle activation - even if you go by the chart in OP - is negligible to say the least. What is that like a 5% difference? Do you even lift? Frick outta here.
The same reason it requires a lot more muscular effor to stand on your hands than your feet. Your body is balanced in a certain way on your skeleton taking the most weight, but if you start moving the centre of gravity around, you need to exert muscular effort to counter that. If you do a squat while holding a weight way out in front of you, you need to activate your arm muscles as well as legs, despite not lifting extra weight vs having the weight on your back.
with the same weight.
i don't think there is a single person in the world who lifts the same wight on front and back squats.
even among the weightlifters who do front squats all the time.
>Front squat is cooler
agree >it's more impressive to normies if you can front squat 2pl8
Obviously. Front Squats are way harder to perform. Intermediate level for them is 105kg while for Back Squats it's 130kg
Man I have been in weightlifting gyms too long and forget how weak the gen pop is. I can't even think of any women in my gym who can't front squat 55kg, and there's at least a handful who can do >100kg. A 140kg front squat from the guys is a warmup / light working set for most of us lol
Weightlifting gyms are full of dysgenic manlets/womanlets with 2" roms
The general population includes people who are a foot taller than the average weightlifter manlet
1 year ago
Anonymous
Imagine being so weak, so dyel you think a 100kg front squat is some mythical feat reserved for genetic freaks
1 year ago
Anonymous
Manlet cope
No one cares about your lifts if you're short anyways, a 2" ROM is not impressive
t. stronger than you
1 year ago
Anonymous
>he still thinks a 100kg front squat is strong
You are incredibly weak
1 year ago
Anonymous
post body
1 year ago
Anonymous
2pl8 front squat might be physically less demanding than 3pl8 high bar, but it looks much more impressive to normalgays with no mobility. I have only seen a couple people ever front squat 2pl8 or above in a commercial gym, myself included. I wish I had access to a real weightlifting gym, but that doesn't exist in my area.
1 year ago
Anonymous
I havent really lifted in a commercial gym in years so my sense of what is impressive to normies is really off. I feel like half the women in my gym can front squat 100kg or more and nearly all the men front squat 140kg or more. I prefer back squats but I have a heavy front squat coming up next week and am aiming for 170kg so we'll see, should be doable after hitting 200kg back squat this week.
[...]
Squat more and post less, 100kg front squat is easily achievable for any man in a year if you give half of a frick.
>The average Front Squat weight for a male lifter is 105 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
If it's average then how is it impressive?
I do front squats and back squats. If I am doing them both in a workout I tend to do front squats with higher reps less weight.
For max weight back squat is better.
Front squats are the best squat. They are better for hypertrophy; way safer, they won't snap your back, if you fail, the barbell inmediately falls away from you instead of potentially crushing you. They weight you need to load to have a good workout is also a lot safer to load onto your body
Anyone with a functional brain would alternate between both of them anyway, doing one exclusively is boring, and when you get bored you start losing motivation to grind
Also this pic is misleading
Picrel is actually Zercher Squats (the superior one)
Original Front Squats (the inferior one) has you gripping the bar just like Back Squats
>zercher
Wrong. Zercher requires you hold the bar in the crook of your elbow, putting the weight at tummy level. It keeps the weight forward, but also lower so more core is involved
Learn to stretch your wrists better. Not just in the gym, but at home consistently throughout the day. Put your hand flat against a wall and see how far back you can bend your wrist (not pushing against the wall, just to hold it in place)
It's a 15kg women's bar and the shot is probably right at the bottom of the clean where the downward acceleration of the bar is being stopped so the ends will flex a bit
You can get this much whip on a men's bar at like 140kg, you don't need a ton of weight to get it bending in that kind of scenario
If you have to do the crossed arms to do it, do it.
But, you know, don't if you can help it. At some point in your life you might decide you want to give olympic weightlifting a try, and you're already doing a front squat so you may as well build the mobility in your arms for the proper position. Do it for your warm up sets, or any sets lower than your max and is comfortable for you. You'll eventually get it all limber and shit.
>I just hold it the same way I hold it to get ready for an OHP.
Well that's why you moron. you want your elbows pointed OUT, not down. The bar will literally be resting on your shoulders.
Use straps to hold your hands in place against the bar. You want your hands just outside shoulder width, basically as narrow as you can get without your hands being crushed between the bar and your shoulders. Use the straps to swivel your elbows up as high as possible with the bar right against your throat, and actively squeeze your hands during the lift to keep them in place.
Same here, doing now them by holdin the bar with my thumbs
You aren't meant to fully grip the bar in your palms, having it rest on just your index and middle fingers like this Black person is what you should do
1 year ago
Anonymous
If you can full grip it comfortably you should. It is definitely the best way to front squat (and especially the best way to clean) but requires a good deal more thoracic mobility.
I would prefer to do front squat but can never get into a comfortable position. I cant get into a front rack and arms crossed feels too shaky. Any advice from any front squatters?
Holding an empty bar in that position is awkward, since it's light enough for your arms to push it away even with such bad leverages. Try practicing with 95lbs. And zerchers are cancer.
no it doesn't
fpbp
thread
You can't say fpbp in your own fp, moron.
Based man.
Comparison between these two and Zerchers?
>You can't say fpbp in your own fp
he literally did it tho
Do overhead squat.
Unironically a great exercise, but most will injure themselves because they aren’t willing to train and have the mobility necessary for the movement
It doesn't even a lot of mobility.
Noice.
Overhead squats for mobility and front for strength.
These are really not strength builders in the same way but still excellent movements. I like doing them with a long (5-10 sec) pause in the bottom, really feels like it helps when I have snatch/clean the day after.
Or Sandbag/Atlas Stone Squats. Basically a front squat but you have to hold the implement in front of you.
Bonus points if you fully extend knees, ankles and hips at the top as if youre going to push them over a bar. Usually when I do them I do a sandbag clean and toss it over my shoulder on the last rep.
>sandbag training
Based as frick we used to do this in judo all the time with 50lb-200lb sandbags.
Sandbag medlys are unreal and will literally make a man out of you.
i do both. OP is a homosexual
The chart doesn’t make sense. The amount of weight being lifted is equal, and both are using your legs. There’s simply no scenario where either exercise would “work more muscles” than the other exercise. Maybe they left out something.
If one lift is mechanically less efficient it could absolutely lead to more muscle effort being required.
these emg studies are such horseshit, muscle activation will be determined by how hard you're training, I can see how activation ratios could be accurate but to say every muscle group is less active just means they were doing an easier weight on that exercise
moron. A front squat and an RDL are both done “using your legs” but I doubt you’re going to tell me those have the same effect.
>I have no idea how physics works
Holy shit you're dumb. Front squats have the weight more in the front of your body. You have to use different muscles to prevent yourself from falling forward.
Back squat puts the weight at the back of your body. You use different muscles to prevent yourself from falling backwards. If you honestly think they're exactly the same because "they both work legs" you're a child and have no business moving any serious weight. Stick to the Smith cage.
Congrats this is the dumbest thing I've read today
Surprise morons, it's actually harder to do a front squat than a back squat, not to mention the difference between the two in terms of muscle activation - even if you go by the chart in OP - is negligible to say the least. What is that like a 5% difference? Do you even lift? Frick outta here.
The same reason it requires a lot more muscular effor to stand on your hands than your feet. Your body is balanced in a certain way on your skeleton taking the most weight, but if you start moving the centre of gravity around, you need to exert muscular effort to counter that. If you do a squat while holding a weight way out in front of you, you need to activate your arm muscles as well as legs, despite not lifting extra weight vs having the weight on your back.
Will he dance?
He can dance if he wants to
yes
kek makes you think of what? That you have wasted years not doing front squats in addition to back squats?
I do both
with the same weight.
i don't think there is a single person in the world who lifts the same wight on front and back squats.
even among the weightlifters who do front squats all the time.
my front squat is only 5lbs lower because i fricking hate back squats and im a long femur lanklet
no one asked moronic frog poster
I want to see someone do a cossack dance with at least 1pl8
Wouldnt you rather lose your virginity?
why did that post upset you?
Front squat is cooler and it's more impressive to normies if you can front squat 2pl8
>Front squat is cooler
agree
>it's more impressive to normies if you can front squat 2pl8
Obviously. Front Squats are way harder to perform. Intermediate level for them is 105kg while for Back Squats it's 130kg
Those stats are for ablets who fell for the compunds are enough meme
>55kg
>impressive
>compared to the general population
Compared to the average normalgay yeah
Man I have been in weightlifting gyms too long and forget how weak the gen pop is. I can't even think of any women in my gym who can't front squat 55kg, and there's at least a handful who can do >100kg. A 140kg front squat from the guys is a warmup / light working set for most of us lol
Weightlifting gyms are full of dysgenic manlets/womanlets with 2" roms
The general population includes people who are a foot taller than the average weightlifter manlet
Imagine being so weak, so dyel you think a 100kg front squat is some mythical feat reserved for genetic freaks
Manlet cope
No one cares about your lifts if you're short anyways, a 2" ROM is not impressive
t. stronger than you
>he still thinks a 100kg front squat is strong
You are incredibly weak
post body
2pl8 front squat might be physically less demanding than 3pl8 high bar, but it looks much more impressive to normalgays with no mobility. I have only seen a couple people ever front squat 2pl8 or above in a commercial gym, myself included. I wish I had access to a real weightlifting gym, but that doesn't exist in my area.
I havent really lifted in a commercial gym in years so my sense of what is impressive to normies is really off. I feel like half the women in my gym can front squat 100kg or more and nearly all the men front squat 140kg or more. I prefer back squats but I have a heavy front squat coming up next week and am aiming for 170kg so we'll see, should be doable after hitting 200kg back squat this week.
Squat more and post less, 100kg front squat is easily achievable for any man in a year if you give half of a frick.
Where the hell is that picture from?
https://strengthlevel.com/strength-standards/front-squat/kg
>https://strengthlevel.com/strength-standards/front-squat/kg
Thank you. This is actually fairly interesting.
>The average Front Squat weight for a male lifter is 105 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
If it's average then how is it impressive?
Fricking moron. Average of people who take lifting seriously. What % of the world is that?
I do front squats and back squats. If I am doing them both in a workout I tend to do front squats with higher reps less weight.
For max weight back squat is better.
People prefer back squat because they can make it a bastard hip hinge squat movement and lift more weight
Front squats are the best squat. They are better for hypertrophy; way safer, they won't snap your back, if you fail, the barbell inmediately falls away from you instead of potentially crushing you. They weight you need to load to have a good workout is also a lot safer to load onto your body
Where's that video of the crossfit chick lacerating her quads dropping the bar on it?
Makes me think turkroaches shouldn't publish in academic journals
Anyone with a functional brain would alternate between both of them anyway, doing one exclusively is boring, and when you get bored you start losing motivation to grind
Also this pic is misleading
Picrel is actually Zercher Squats (the superior one)
Original Front Squats (the inferior one) has you gripping the bar just like Back Squats
I thought for zercher it rests in the elbow crook.
You’re correct. The other guy is big tardo
>zercher
Wrong. Zercher requires you hold the bar in the crook of your elbow, putting the weight at tummy level. It keeps the weight forward, but also lower so more core is involved
do both homosexuals, i literally only squat and have better legs than all you fricks
Mirin
Why did you jizz over your mirror to hide your calflets
>Why did you jizz over your mirror
you don't? in all honesty i have massive ankles so it just looks like i'm a calflet in comparison
>banana quads
It’s over
mirin'
Mirin, but dude, please clean that mirror
how to fug do you hold up the bar for front squat?
I cannot compute
I'm just supposed to cross my arms to support 225?
Step 1: Don't be a mobilitylet
>I'm just supposed to cross my arms
No, the form in OP is moronic.
i'm 6'5 and my wrists don't bend like that.
Lowbar feels good but I know front squat would be ultimate.
halp
Have you actually tried the proper form? Quit being a homosexual.
use straps moron
Learn to stretch your wrists better. Not just in the gym, but at home consistently throughout the day. Put your hand flat against a wall and see how far back you can bend your wrist (not pushing against the wall, just to hold it in place)
this one is worse though
post body
>this one is worse though
It's the proper form that every non-dyel uses you fricktard
i bet you also think crossfit trash is proper
roidtrannies and powerfats aren't relevant to the 99%
that's the worst front squat form
your body, now
>flexlet cannot use proper front squat form
im laughin m8
>thinking crossed arms front squat is proper when it is literally designed for mobilitylets who are incapable of a true front rack
ngmi
How is the bar bending? That looks like 110kg.
Chinese manufacturing
It's a 15kg women's bar and the shot is probably right at the bottom of the clean where the downward acceleration of the bar is being stopped so the ends will flex a bit
You can get this much whip on a men's bar at like 140kg, you don't need a ton of weight to get it bending in that kind of scenario
If you have to do the crossed arms to do it, do it.
But, you know, don't if you can help it. At some point in your life you might decide you want to give olympic weightlifting a try, and you're already doing a front squat so you may as well build the mobility in your arms for the proper position. Do it for your warm up sets, or any sets lower than your max and is comfortable for you. You'll eventually get it all limber and shit.
I front squatted for a while. Soon as I got past a weight I could comfortably OHP, I just couldn't hold the weight up.
You're supposed to rest the bar on your shoulders
What does this even mean. I just hold it the same way I hold it to get ready for an OHP.
My arms are too big and wrists not flexible enough to do
>I just hold it the same way I hold it to get ready for an OHP.
Well that's why you moron. you want your elbows pointed OUT, not down. The bar will literally be resting on your shoulders.
I think I have poor shoulder mobility or something. I can't get my arms in that position.
Same here, doing now them by holdin the bar with my thumbs
Use straps to hold your hands in place against the bar. You want your hands just outside shoulder width, basically as narrow as you can get without your hands being crushed between the bar and your shoulders. Use the straps to swivel your elbows up as high as possible with the bar right against your throat, and actively squeeze your hands during the lift to keep them in place.
You aren't meant to fully grip the bar in your palms, having it rest on just your index and middle fingers like this Black person is what you should do
If you can full grip it comfortably you should. It is definitely the best way to front squat (and especially the best way to clean) but requires a good deal more thoracic mobility.
>No Error bars
>No sample counts
I know it's a meme reddit take at this point, but really lads, all figures should have measures of rigor included.
is there something in between a front squat and a back squat?
i just do them because they are safer
>Do zerchers instead
>Enjoy normalgays looking at you confused
zercher
i recently switched to front squat, and once i fixed my form it feels great
Meh. SSB is like a modified front squat.
i'd only do front squats if i had the wrist mobility anything over 185 i can't hold for more than 2 or 3 reps
Well, that ended the argument pretty quickly.
I would prefer to do front squat but can never get into a comfortable position. I cant get into a front rack and arms crossed feels too shaky. Any advice from any front squatters?
My best front squat is 385 pounds, full depth. Nothing to contribute, just extremely proud of that lift.
>shoulder mobility is so fricked from years of slouching I can’t even hold the empty bar right for front squats
Will zerchers work
Holding an empty bar in that position is awkward, since it's light enough for your arms to push it away even with such bad leverages. Try practicing with 95lbs. And zerchers are cancer.
zercher>grip
i'm still waiting to be proven wrong
that's right you literally can't