Benefits of Front Squats vs Back Squats

 Benefits of Front Squats vs Back Squats

the front squat is probably the best all-around lift you can do for overall body strength and development.

Its Benefits Include:

builds CNS via heavyweights (and switchfoot position, fixed bar position) -builds overall leg strength (quads, hams, glutes) -builds tremendous core strength due to holding barbell in front -builds tremendous upper back strength due to the upright torso position and stabilization of holding heavy barbell from a dead stop.

-develops hip drive from the stationary start (in comparison to back squat starting from the top)

-greater lower-body flexibility with the bar on the chest (compared to back squat)

-can be done sporadically, on an alternative workout day, for lighter weights

-greater overall body strength due to it being one of the most difficult exercises *a beginner can perform (when compared to back squat)

-can be done year-round comfortably (compared with back squat), although the front squats are best performed after some months off from heavy back squats (for best benefits to the core, upper back strength, overall leg strength, CNS development).

-greater ability to monitor depth during descent compared with a back squat

Benefits of Back Squats:

the back squat is the KING of all lifts for developing overall body strength and size. its benefits include: -builds tremendous core (esp lower back) strength (esp when compared with the front squat, which can lead to some injuries esp.

at the knees) due to holding tremendous weight on one’s shoulders -builds hip drive (and initial momentum) from the top “dead stop” position (compared with front squat starting from a stationary position).

this is especially true for greater weights (esp. with powerlifters) -greater overall leg strength compared to front squat (quads, hams, glutes) due to greater weights able to be lifted and “hip drive” from bottom dead stop position as opposed to constant tension during the front squat descent as in a front squat.

-greater overall lower body flexibility when compared with front squat due to the more upright torso position when descending

-can be done year-round comfortably (although benefits are greatest in early offseason, per above)

-when combined with back squat or deadlift is one of THE most effective leg exercises for building maximum strength, power, size, and development *a beginner can perform (compared with front squat)

-benefits of the front squat are best brought to this lift when done after working up in weight from lighter weights (i.e. if 315 is easy for 10 reps, then 405 would be even better for 6 reps).

-greater ability to monitor depth during descent compared to front squat

benefits of the back squat are best brought to this lift when done before working up in weight from lighter weights (i.e. if 315 is easy for 10 reps, then 405 would be even better for 6 reps).

Benefits of Front Squats vs Back Squats:

the front squat is probably the best all-around lift you can do for overall body strength and development. its benefits include:

builds CNS via heavyweights (and switchfoot position, fixed bar position)

builds overall leg strength (quads, hams, glutes)

builds tremendous core strength due to holding a barbell in front

builds tremendous upper back strength due to the upright torso position and stabilization of holding a heavy barbell from a dead stop.

develops hip drive from the stationary start (in comparison to back squat starting from the top)

greater lower-body flexibility with the bar on the chest (compared to back squat)

Can be done sporadically, on an alternative workout day, for lighter weights

greater overall body strength due to it being one of the most difficult exercises *a beginner can perform (when compared to back squat)

Can be done year-round comfortably (compared with back squat), although the front squats are best performed after some months off from heavy back squats (for best benefits to the core, upper back strength, overall leg strength, CNS development).

Dumbbell Front Squat Benefits:

the dumbbell front squat is one of the best all-around exercises for overall leg strength, stability, and size. its benefits include:

greater leg strength (quads, hams, glutes) due to holding weight in hands rather than shoulders

builds core strength due to stabilization of holding weights at sides instead of front

builds hip drive from bottom “dead stop” position (in comparison to back squat starting from the top)

develops greater overall leg strength when compared to barbell front squat due to holding weight in hands rather than shoulders

benefits of back squats brought to this lift when done before working up in weight from lighter weights (i.e. if 315 is easy for 10 reps, then 405 would be even better for 6 reps).

benefits of front squats brought to this lift when done after working up in weight from lighter weights (i.e. if 315 is easy for 10 reps, then 405 would be even better for 6 reps).

the lift is most effective with lower reps (like 5-8), as it is a very technical movement. also, one-arm dumbbell front squats are greatly performed at the end of a workout using sets of 10, 8, and 6 reps on each side.

Front Squat vs Back Squat for Mass:

front squats are best done with more reps (10-12), as it is a very technical movement and must be controlled on the descent of each rep.

back squats are generally better for lower reps (1-8), as it is not as technically demanding and allows you to use greater weight on each rep without fear of losing balance or dropping the bar on your neck.

back squats are generally better for stimulating overall leg size, as they allow a greater range of motion for each rep and therefore a greater stretch/discomfort around the hams, glutes, and quads.

front squats are most effective at increasing core strength & stability because of this “safer” range of motion

front squats are more effective for increasing hip drive as a beginner due to the upright torso position and less weight being used.

back squats have been shown to be better at increasing upper back strength, as the front squat needs greater time off from heavy lifting to work on core/upper back strength. this is because a front squat starts from a dead stop, where the back squat begins at the top.

the back squat is more effective at increasing overall body strength due to being performed with greater weight and therefore resulting in an increase in CNS stimulation.

Benefits of Barbell Front Squats:

*barbell front squats are best performed the day after heavy back squats because it ensures that you have recovered from your back squat workout 3 days ago.

*barbell front squats are great to use for higher reps (8-12) as they provide a greater pump to the hams/glutes due to the upright torso position.

*the barbell front squat is great for developing hip drive (due to start at the top) and overall leg strength.

barbell front squats are best performed after 3-4 months of doing dumbbell or back squats because it ensures that you will be stronger on the second lift.

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