Concentrating on Front Squats

[TheBrokenVow]

Hello all,

I am currently considering using the front squat as my main squatting movement within a 5/3/1 template. I am considering this, as I feel as though I need to revisit my front squat form, and work hard on it over a number of weeks.

I am wondering whether anyone has concentrated solely on front squats (as their main squatting exercise), training with a system such as 5/3/1?

If so, could you do me the courtesy of answering these questions?

- Did you see any inadvertent increase/decrease in your back squat 1RM when your front squat program finished?

- Did you see any inadvertent increase/decrease in your deadlift 1RM when your front squat program finished?

- What assistance exercises did you use to increase your front squat?

- Did your 1RM for the front squat increase considerably after you focused solely on that particular variation?

 

[belph]

Hello all,

I am currently considering using the front squat as my main squatting movement within a 5/3/1 template. I am considering this, as I feel as though I need to revisit my front squat form, and work hard on it over a number of weeks.

I am wondering whether anyone has concentrated solely on front squats (as their main squatting exercise), training with a system such as 5/3/1?

why not just use them as assistance?

If so, could you do me the courtesy of answering these questions?

sure

- Did you see any inadvertent increase/decrease in your back squat 1RM when your front squat program finished?

I cannot truly answer this because i do not have stands. although i would assume if your quads are a weak point it is a possibility.

- Did you see any inadvertent increase/decrease in your deadlift 1RM when your front squat program finished?

nope.

- What assistance exercises did you use to increase your front squat?

high bar squats whenever i could helped. i do not know why though.

- Did your 1RM for the front squat increase considerably after you focused solely on that particular variation?

i cannot answer this.

 

[FishinWithFredo]

Wendler himself said its fine to use the front squat instead of the back squat. It'll improve your back squat/deadlift of course because you use your quads in those exercises but not as much is you were to say....back squat.

 

[uncookedpork**]

I love the way that front squats force you to be very upright and use good form.

For inspiration in your FS endeavor, I am posting the following vid. One of the greatest front squatting strongmen. Good luck in your training. If you decide to do them, please post a follow up on how things go:

 

[Cratos]

Wendler himself said its fine to use the front squat instead of the back squat. It'll improve your back squat/deadlift of course because you use your quads in those exercises but not as much is you were to say....back squat.

Some interesting and relevant info in this thread:

Front squat for a year - Bodybuilding.com Forums

 

[Mugu]

I never cut out back squats, but I did squat 3 days a week for awhile and I would alternate front and back squats on different days. IMO front squats are probably more relevant for fighting because of the core strength needed. They will also help you get lower and have better overall form, but the truth is if you stop doing back squats you will probably lose some pounds off of your max until you go back to doing them. Unless you are a powerlifter or are worried about your squat max for some reason, then it shouldn't matter.

 

[TheOnz**]

front squats are great if your doing any oly lifts

 

[Reverendo]

Hello all,

I am currently considering using the front squat as my main squatting movement within a 5/3/1 template. I am considering this, as I feel as though I need to revisit my front squat form, and work hard on it over a number of weeks.

I am wondering whether anyone has concentrated solely on front squats (as their main squatting exercise), training with a system such as 5/3/1?

I did Smolov Jr for front squat a little more than a year ago.

If so, could you do me the courtesy of answering these questions?

- Did you see any inadvertent increase/decrease in your back squat 1RM when your front squat program finished?

Sorry, I can't really answer this one because around that time I switched from low-bar to high-bar for back squat. So, too many variables.

- Did you see any inadvertent increase/decrease in your deadlift 1RM when your front squat program finished?

I also wasn't deadlifting a lot at the time. I started deadlifting heavy after a period of a couple months which included the front squat program (smolov jr is only 3 weeks); I soon made a 15lb PR. So, If anything I conclude that it helped.

- What assistance exercises did you use to increase your front squat?

None. Just Front Squat.

- Did your 1RM for the front squat increase considerably after you focused solely on that particular variation?

Yep, made some solid gains.

I'll add that I didn't use a belt, and that my core got significantly stronger and more muscular.

 

[TheBrokenVow]

Thanks for the responses guys. I still have one wave to go with my current 5/3/1 program. After that, I'll be using the front squat as my main squatting exercise for four waves. I'll be noting the conclusions I eventually come to during that time for anyone interested (I'll finally post a training log).

If anyone feels like throwing in some assistance exercises it'd also be appreciated. At this stage, I'm leaning towards lunges/dumbbell step ups.

 

[Aleks Sytsevich]

Overhead squats as an assistance exercise. Or you could go the obvious route of high bar back squat. There is a lot of assistance you could do, dependent upon goals. Oly lifts, or power cleans/ snatches and planks for trunk stability come to mind. Again, it depends on your goals or weaknesses as to what assistance should be included and how it should be programmed.

 

[Oblivian]

When I first started getting into lifting, I front squatted rather than back squat since I didn't have a rack. My front squat increased dramatically over that time, but when I got a rack and went to back squats, my back squat was pretty pathetic. They only differed by around 15%. I was having trouble getting used to back squats, so I continued front squatting more. In the end, I think that was a horrible move. When I finally buckled down and spent time learning back squats, I saw improvements in everything.

Answers below in red:

- Did you see any inadvertent increase/decrease in your back squat 1RM when your front squat program finished?

Honestly, I don't find that much carryover unless you are also doing back squats. I squat low bar, so they feel completely different. I noticed that I'd crumble with heavy weight on back squats even if I got considerably stronger on front squats.

- Did you see any inadvertent increase/decrease in your deadlift 1RM when your front squat program finished?

Possibly. I'm sure I was front squatting a lot when my DL increased. I do feel these lifts go hand in hand.

- What assistance exercises did you use to increase your front squat?

Back squats. My strongest improvements on front squats was when I WASN'T front squatting unless I was retesting a 1RM. I brought my front squat from 300 lbs to 355 lbs simply by getting much stronger in back squats and other lifts. During that time period, I never did front squats unless I was testing my 1RM. I strongly feel back squats are far superior and that front squats should be used as assistance. You can still get strong using only front squats, but I feel back squats are much more efficient for your quest to get strong. I feel they have better carryover to everything.

- Did your 1RM for the front squat increase considerably after you focused solely on that particular variation?

See above. My biggest gains in front squats was when I wasn't focusing on it. Moving considerably heavier weight on back squats prepares you for heavier weight on front squats IMO. To me, that's the flaw with front squats to improve your back squats. The load is lower on front squats.

I just wanted to add that I feel front squats are a great assistance for push press. Handling the heavier weight on front squats makes handling weight on push presses seem like a breeze.

 

[PWR1982]

Lately when I've been doing up front squats, I've got some noticeable lower back pump from them. Overall, it seems like a very tiring lower back exercise for me right now, much more than say deadlifts or low bar squats.

I think that choices like these, you should always make depending on how the movement feels. If you're a natural front squatter, then I think it's fine to substitute front squats for back squats. If you're front squatting 60% of your back squat, I don't think it's a good idea to use it as more than assistance.

If anything, I would just do upright high bar squats. At least you won't be limited by your upper back.

 

[TheBrokenVow]

Oblivian, the point you make about handling heavier weights for pressing movements is interesting. I'm looking forward to testing it out.

 

[spiral]

Interested in this as I might go that road as well since I'm recovering from an injury. I realize I won't get carryover, what I want is not detrain too much on back squats for when I eventually get to do them again, and get stronger abs and lower back in the process.

I also really enjoy front squats, they feel "natural" to me.

I'm thinking split squats for assistance, but overhead seem interesting (I never got to try these, might be a good occasion).

 

[gspieler]

I never understood why front squats would be used as assistance. Dont get me wrong, I think its a great exercise for an athlete(requires core strenght, balance; alot of functional carryover), but as an assistance lift I dont understand. The point of assistance lifts is to maintain muscular balance, prevent injury, and general hypertrophy, right? Why then would I do a lift for my lower body in which the limiting factor is more upper-body oriented? I've done front squats a few times in the past and never really even came close to feeling any kind of fatigue in my legs(even taking a set to failure), but my shoulders killed. It seems, at least to me, to be lift that lends itself to high-intensity, low-volume, type of training, not 5x10 or whatever. Just saying if I was going to use it, it would be as a main lift.

 

[Midnighter]

I never understood why front squats would be used as assistance. Dont get me wrong, I think its a great exercise for an athlete(requires core strenght, balance; alot of functional carryover), but as an assistance lift I dont understand. The point of assistance lifts is to maintain muscular balance, prevent injury, and general hypertrophy, right? Why then would I do a lift for my lower body in which the limiting factor is more upper-body oriented? I've done front squats a few times in the past and never really even came close to feeling any kind of fatigue in my legs(even taking a set to failure), but my shoulders killed. It seems, at least to me, to be lift that lends itself to high-intensity, low-volume, type of training, not 5x10 or whatever. Just saying if I was going to use it, it would be as a main lift.

Sounds like you don't FS right.

 

[SIB84**]

Hello all,

I am currently considering using the front squat as my main squatting movement within a 5/3/1 template. I am considering this, as I feel as though I need to revisit my front squat form, and work hard on it over a number of weeks.

I am wondering whether anyone has concentrated solely on front squats (as their main squatting exercise), training with a system such as 5/3/1?

Yes, I do. With a 5x5. I don't back squat, except in curiosity with some of your questions that I also had previously, I put some in to see.

If so, could you do me the courtesy of answering these questions?

- Did you see any inadvertent increase/decrease in your back squat 1RM when your front squat program finished?

Went down slightly.

- Did you see any inadvertent increase/decrease in your deadlift 1RM when your front squat program finished?

Yes, it went up. Personally I think they helped in this area quite a bit. I also noticed a nice improvement in wheel rollouts by sticking with them.

- What assistance exercises did you use to increase your front squat?

Nothing. I'm a pretty big minimalist. I did however use Romanian Deadlifts for the posterior chain. Imbalances between the 2 can lead to problems. I also sprinted regularly. Hills and flat.

- Did your 1RM for the front squat increase considerably after you focused solely on that particular variation?

Yes, very much.

I feel overall my legs are much much stronger using using the front/Romanian combo. The back squat always seemed awkward to me and never really felt like I was hitting my legs as much as I wanted, just kind of a quasi deadlift/front squat bastardization which was inferior to either of them done separately and more reliant on nuances involving technique.

I'm not sure that's going to be a very popular opinion, as I know back squats are a staple to many, but that is how I feel.

My legs also got quite a bit bigger. You can walk around in your underwear and pretend you are Cro Cop(pre narcolepsy)..If that is your thing.

 

[Trexkare]

I do not have a rack, so I think when I do get a bar and weights (I plan on buying a straight bar (i think oly sized) and 130 pounds of plates, as well as a bench) Ill probably be only front squating and no other squats, or would doing some weak ass girly low bar back squats still be beneficial? Or would it be unsafe. sorry for hijacking the thread for a bit, i just thought it would be better than making a new thread.

 

[Midnighter]

Why would you only get 130lbs of weights?

 

[Trexkare]

Why would you only get 130lbs of weights?

Its a set. if i cant get a good deal on craigslist, thats my last resort, which is why id rather plan around that which i know i can get any time rather than hope for a good deal.