The Rear-Foot Elevated Split Squat

[stewy37]

I spent a lot of time doing only front squats. My back squat didn't suffer at all, and I felt stronger in general. The initial time was because I wanted to focus on my front squat and bringing it up to par. The second was because my back injury let me front squat but I couldnt even back squat the bar without pain.

 

[#1can]

First off, vision is clearly the (only?) rational one here. People don't need to be militant about squats, and people need to understand differing goals and (yes) differing opinions. Logic FTW. (Not saying BSS should replace back squats though either, but open for logical discourse)

Moving on:

Am i the only one who finds front squats more taxing on my lower back? not because of load, but because of instability. I understand that mid-back squat, one finds oneself bent further forward and thus theoretically experiences more stress on the erectors, but in a more stable position. I find a front squat far more challenging to my core/lower back and indeed find the lower back more of a limiting factor in my front squats.

 

[younggunz]

First off, vision is clearly the (only?) rational one here. People don't need to be militant about squats, and people need to understand differing goals and (yes) differing opinions. Logic FTW. (Not saying BSS should replace back squats though either, but open for logical discourse)

Moving on:

Am i the only one who finds front squats more taxing on my lower back? not because of load, but because of instability. I understand that mid-back squat, one finds oneself bent further forward and thus theoretically experiences more stress on the erectors, but in a more stable position. I find a front squat far more challenging to my core/lower back and indeed find the lower back more of a limiting factor in my front squats.

thats the point with front squats..they target weakness and are less forgiving than a backsquat. Meaning, you can't simply load the bar and punch out 8 good morning style back squats. If you rise out of the hole without driving throught the bar, your hips come up first, and your lover back has to compensate for the angle change. This is exacerbated by the anterior position of the weight. You might know all of this already, but I like to talk. Are you using a cross grip or a clean grip to do the front squat? Ever try Goblet squats?

 

[vision1]

Younggunz, are goblet squats when you hold a dumbell in front of your neck/chest? If so, how do you make the lift more difficult once you've reached the heaviest sized dumbell?

 

[#1can]

Before we get back to arguing over which type of squat is better (I do not wish this), let me be clear that I front squat for an important reason: the physical testing for my sport includes 1RM front squat (see vision re: different goals). period. all squats are good, some squats are more important for some people. different horses for different courses.

This is exacerbated by the anterior position of the weight.

This is exactly what I was getting at. Definitely why I find front squats more challenging core/ lowback-wise. Which sort of goes against alot of the "OMG you wont get enough work for your extensorz if you dont back squat OMG" that occured earlier in this train wreck of a thread.

You might know all of this already, but I like to talk.

Apparently! :icon_twis

Are you using a cross grip or a clean grip to do the front squat? Ever try Goblet squats?

I clean grip because I also like to clean. No I dont do goblet squats, typically, as there isnt enough available loading, although I do understand their purpose (see #1can re "logical discourse" above).

 

[younggunz]

Younggunz, are goblet squats when you hold a dumbell in front of your neck/chest? If so, how do you make the lift more difficult once you've reached the heaviest sized dumbell?

yeah thats it.

You can make it more difficult in a few ways, most notably, bands, chains, reps.

Realistically it's not meant to be a primary exercise, its more of a training tool to emphasize core strength, squat depth, and proper body position.

 

[younggunz]

Before we get back to arguing over which type of squat is better (I do not wish this), let me be clear that I front squat for an important reason: the physical testing for my sport includes 1RM front squat (see vision re: different goals). period. all squats are good, some squats are more important for some people. different horses for different courses.



This is exactly what I was getting at. Definitely why I find front squats more challenging core/ lowback-wise. Which sort of goes against alot of the "OMG you wont get enough work for your extensorz if you dont back squat OMG" that occured earlier in this train wreck of a thread.



Apparently! :icon_twis



I clean grip because I also like to clean. No I dont do goblet squats, typically, as there isnt enough available loading, although I do understand their purpose (see #1can re "logical discourse" above).

"better" is such a relative term, I agree.

Most of this stuff must be evaluated on a person by person basis.
I think the reason the front squat has a better reputation in "fitness" circles is simply because their is less room for form abnormality (typically), and compressive forces are mitigated.
I don't care about any of that, I just do what I like because god wills it.

 

[Fresh Biscuits]

Rip's actual views on this article from strengthmill.com:

"The likelihood of Mike Boyle's article causing the wholesale abandonment of the squat is exactly the same as my disapproval of the consumption of soy causing chaos in the commodities markets tomorrow morning. It is irrelevant to the fact that squats, deadlifts, cleans, presses, and bench presses make weak people strong and Coach Boyle's program does not.

Be calm. Train as if this never happened and everything will be fine."

Thought it was pretty funny!

Mike Boyle - The Death of the Conventional Squat? - Strength Mill Forums

 

[stewy37]

Once again Mark puts things in to perspective well. People get way too bent out of shape over things that really don't matter int he end.

 

[Lard-ass]

Ooops, wrong thread.

 

[Loomy]

pretty good article about the benefits of the BSS for athletes.



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Personally, I'm using front squats, box squats, BSS, overhead lunges, and goblet squats. I don't miss the standard back squat at all.

that is more useful than the video. he's probably being sensational in the video, trying to get attention. he probably isn't a retard and doesn't actually think everyone everywhere should stop all other kinds of squats.

the article basically says you can load your legs with more weight by doing elevated split squats. great. sounds good.