Front Squat or Back Squat?
Never skip leg day, a common saying among many bodybuilders. Yet many beginning exercisers who skip the legs when they go to the gym, because they only focus on the arm, chest and how to build muscles. The legs are almost half your body, so it is equally important to train your legs and the rest of your body. Since the quadriceps and hamstring very large muscle groups requires a lot of energy to train them. Especially when large compound exercises like the squat front or back squat does! These exercises provide a higher fat burning, so training your legs is more important than many people think. And come on, the excuse ” So I football to train my muscles enough” of course is not true! The squat is the most important exercise for the legs. There are several variations, such as the front squat or back squat. But what exercise you can now do better for optimal results, the front squat, which is often used for Olympic weightlifting, or the back squat, the most famous form of the squat?
The front squat is a variant of the squat where you have the barbell or the rod, keep on top of your shoulders and chest. The rod can hold by crossing your arms and bend your fists and hold the rod in place. You can also bend your arms straight and your fingers hold the rod straight. If you’re experienced enough to allow you to use your hands even without performing the front squat. Then put your feet shoulder width, you tighten your abs and breathe deeply. If you’re in the right position you drop your legs and bring your thighs in a horizontal position, be careful here that you keep your knees in line with your drops when they turn inward you increase the chance of injury. Then you come back the legs in position to stretch again and breathe out.
It is important to keep your back straight throughout the exercise. When you pull back bulb you can get injuries in the lower back. This exercise is required flexibility in the shoulders, wrists, hips and ankles.
The front squat train especially your quadriceps (thigh muscles), additionally you train with this exercise also your gluteus Maximus (buttocks), hamstrings and your calves (calf muscles). Besides the legs also train your abs and lower back because you have to keep balance during squats. At your core, it does not matter whether you are using the front squat or back squat, both require good balance! Yet fronts squat can provide a new incentive on your stomach and back muscles, because the method of keeping balance is different from the back squat.
The advantages of the front squat:
- The front squat, put the emphasis on the quadriceps
- The back and abdominal muscles are trained during the front squat
- Reduced pressure on the knees
The disadvantages of the front squat:
- Less weight than the back squat
- Keep balance is more difficult
- The barbell slips easily from the front of your shoulders off
The back squat is the most famous form of squats. In this type of squat you hold the barbell on top of the back of the shoulders and trapezius (neck muscle). If the rod in the neck is grabbing it with your hands and point your elbows back and down. Next, keep your back straight and tighten your abdominal muscles and your bag on your knees.
The advantages of the back squat:
- Better for strength training with heavier weight
- Easier to perform than front squat
- trained all the muscles in the legs
The disadvantages of the back squat:
- Cheating is unconsciously easily by bending the upper body
- Proper implementation is needed to prevent injuries to the knees
The face-off: Front Squat or Back Squat?
Now you know how to perform both types of squats, there remains the question: what exercise is best for you to get in your exercise routine to include or how to build muscle? The front squat or squat back? With the back squat, you can squat more weight than the front squat. Trained person can average 70-85% of the weight of the back squat, squats at the front squat. If you can repeat 5 to 100kg “back squatting” So you would 70-85kg “front squatting”. You can handle more weight with the back squat is because here the weight more to the back seat, thus you can stand firmly on your feet and there will be less weight on the knees. In front squat you must ensure that you remain stable and not fall forward, here you have to occasionally with the front of the knees to correct your position.
With the back squat can be trained more strength by the heavier weight, but with the front squat you produce more shear force on the knee and the abdominal and back muscles are just addressed a little more because it is difficult to keep balance. Unlike the back squat, you cannot cheat with the front squat during exercise by bending slightly forward this gives advantage in the focus on the quadriceps. But a real bodybuilder course never cheat during his training!
Ultimately it can be said that both squats have their advantages and disadvantages. It is not a choice between front squats or back squat, the essence of strength is the variety. The key is to either squat variations in your fitness to handle training. Make sure that this alternating squats enough for the ultimate balance of mobility and strength in your legs and your core. And most important of all: NEVER SKIP LEGDAY! Squats is heavy and it does not matter if you perform front squat or squat back! Supplements can help to deliver more muscular strength and endurance during your sets of front squat or back squat.If you enjoy this article Click here to get our free eBook muscle building diet plan