Front Squat vs Back Squat

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momeNt

Diamond Member
Jan 26, 2011
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Bit of information about me.

Looking to start beginner weight training, something along the lines of starting strength routine 3x5 ABA/BAB workouts.

Here's some information about my setup though.

I just have a bench and bar, no squat rack, I still want to do squats though, I don't have to push really hard towards maxes, but I would like to at least activate the muscles.

I can snap up weight into a front squat position and execute a front squat a lot easier than pressing the weight over my head, then lowering onto my back and going into a squat, also removing the weight from behind my beck with an overhead press is difficult, I tried it with just the bar and it was awkward. Also putting the weight on my back from over my head isn't nearly as comfortable as coming up from under it like in a squat rack.

So, am I setting myself back by doing just front squats with weight that I can clean? It's less than I can squat, but like I said, I just want to activate the muscles for the time being until I can get a squat rack.

Any suggestions?

TLDR: Discuss pros/cons to doing just front squats with weights you can clean - is it safe to front squat from cleans or should I do other exercise until I can get squat rack?
 

darkxshade

Lifer
Mar 31, 2001
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pressing the weight over my head, then lowering onto my back and going into a squat

Don't do that, very dangerous.

If you can snatch into a front squat position, you are not going to be able to squat heavy enough.

Why not just buy a rack?
 

momeNt

Diamond Member
Jan 26, 2011
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Don't do that, very dangerous.

If you can snatch into a front squat position, you are not going to be able to squat heavy enough.

Why not just buy a rack?

Space and moving in the next few months. I can probably just use my current bench and put it into a rack, and then move the bench when I want to squat. But I don't want to invest into something that I maybe can't fit into my new place. The bench was given to me from a family member who no longer wanted it.

Currently I'm not very strong. I can snatch like 100# into a front squat, and probably can really only squat 145 with good form. I'm just looking to activate the muscles and get whatever benefit I can until I get a rack. Are you basically saying i'll get next to no benefit it's not worth the risk of not having a squat rack with bars to catch weight on a failure?
 

surfsatwerk

Lifer
Mar 6, 2008
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Well depending on how good your clips are you can always tip the barbell up at one end and slide under it to back squat. Some crazy guy was posting vids on how he did this online, will try to dig it up for you.
 
Sep 29, 2004
18,656
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Bit of information about me.

Looking to start beginner weight training, something along the lines of starting strength routine 3x5 ABA/BAB workouts.

Here's some information about my setup though.

I just have a bench and bar, no squat rack, I still want to do squats though, I don't have to push really hard towards maxes, but I would like to at least activate the muscles.

I can snap up weight into a front squat position and execute a front squat a lot easier than pressing the weight over my head, then lowering onto my back and going into a squat, also removing the weight from behind my beck with an overhead press is difficult, I tried it with just the bar and it was awkward. Also putting the weight on my back from over my head isn't nearly as comfortable as coming up from under it like in a squat rack.

So, am I setting myself back by doing just front squats with weight that I can clean? It's less than I can squat, but like I said, I just want to activate the muscles for the time being until I can get a squat rack.

Any suggestions?

TLDR: Discuss pros/cons to doing just front squats with weights you can clean - is it safe to front squat from cleans or should I do other exercise until I can get squat rack?

Others have said this. DO NOT DO THIS! You can get stuck with weight on your back. You have one option. Drop it. This is not something I'd expect you to want to do.
 
Sep 29, 2004
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I had your dilemma.

You have two options.
1) Front squat
2) Hack squat

I chose hack squat. I can hack squat 240 pounds (actually nearing a deload there so this is close to max).

With a front squat, you have to clean the weight into position. I can not clean 240 pounds (I think).

I highly recommend the hack squat. Study squat form. Straight back, shoulders back, etc. Understand bad form. Start with light weights like strong lifts says to. That's how you learn form and learn to listen to your body tell you that you are messing up. I have been half way through a rep and dropped the bar due to bad form recognition. Nothing is worth ruining your back up over.

Anyway, proper hack squat form is very similar to a back squat form. The back squat is what most people think of as a squat. However you start off like a deadlift, but the weight is behind you legs.

This is it:
http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

It might take you 6 months to learn form. In the grand scheme of things it is not a big deal. Once you understand proper form, the gains will come.

Hack Squat form:
What starting position? Just think shoulder joints over knee joints. At top, do not arch back. It is easy to do in the hack squat and deadlift. it is not a good thing.
 
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momeNt

Diamond Member
Jan 26, 2011
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352
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I had your dilemma.

You have two options.
1) Front squat
2) Hack squat

I chose hack squat. I can hack squat 240 pounds (actually nearing a deload there so this is close to max).

With a front squat, you have to clean the weight into position. I can not clean 240 pounds (I think).

I highly recommend the hack squat. Study squat form. Straight back, shoulders back, etc. Understand bad form. Start with light weights like strong lifts says to. That's how you learn form and learn to listen to your body tell you that you are messing up. I have been half way through a rep and dropped the bar due to bad form recognition. Nothing is worth ruining your back up over.

Anyway, proper hack squat form is very similar to a back squat form. The back squat is what most people think of as a squat. However you start off like a deadlift, but the weight is behind you legs.

This is it:
http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

It might take you 6 months to learn form. In the grand scheme of things it is not a big deal. Once you understand proper form, the gains will come.

Hack Squat form:
What starting position? Just think shoulder joints over knee joints. At top, do not arch back. It is easy to do in the hack squat and deadlift. it is not a good thing.

Excellent advise. Thanks!

Wasn't really familiar with the hack squat, just heard it never looked up the movement. Seems the safest in the event of a failure as well.
 
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Sep 29, 2004
18,656
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Yes, the failure issue is important.

Regarding hack squat:
Remember to activate the core (back/stomach) when doing the exercise. That's how you prevent injury and keep the spine straight. Start with low weights so that you recognize when you are and are not activating the core. And shoulders back (squeeze the back muscles).

I need to get a cage soon. The hack squat is the best alternative I have found.
 
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Wyndru

Diamond Member
Apr 9, 2009
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I used to do the overhead back squat thing, until it got really scary to get it back off my shoulders and over my head after the last rep. Now I use my bench which has uprights that can be raised high and reversed to squat from the back of the bench. I have padding on the floor, so if I need to roll it off my back, I can without damaging the floor.

I've tried front squats, but I've never been able to get my form right. It feels too awkward to me, and I can't put up any significant weight.
 

momeNt

Diamond Member
Jan 26, 2011
9,290
352
126
The answer - front squat is your friend. It's easy and safe to dump.

Yea I have never tried a front squat, or a power clean for that matter. I found out today I can't bend my wrists back far enough to get it in place on my shoulders. So i'll be working tomorrow on stretching my wrists out to hopefully get the flexibility to do these.

Did the hack squats my past 2 workouts and it felt good, so i'll stick with those until I can alternate the front squats once I get my wrists flexible enough.

Thanks for the help guys.
 

conorvansmack

Diamond Member
Feb 24, 2004
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There is no consequence to front squatting a weight that you can handle, it will help you practice proper technique. Once you've moved, you'll know what your space constraints are and can then decide between a full rack or squat stands.
 

pauldun170

Diamond Member
Sep 26, 2011
9,153
5,112
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I used to do the overhead back squat thing, until it got really scary to get it back off my shoulders and over my head after the last rep. Now I use my bench which has uprights that can be raised high and reversed to squat from the back of the bench. I have padding on the floor, so if I need to roll it off my back, I can without damaging the floor.

I've tried front squats, but I've never been able to get my form right. It feels too awkward to me, and I can't put up any significant weight.

During my warm up sets, I used to do a back squat to overhead. (Squat and at the top of the squat, push bar up and return)
(bar x 10)
(95 x 10)
(135 x10)
Never really had issues with it and only did because it because it got the blood flowing a bit more. Haven't done it a long time and instead focus on regular overhead presses and squat. No need to combine the two into one exercise.
 

bhanson

Golden Member
Jan 16, 2004
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Some people with good form can clean very close or even more than their front squat.

I'm not very strong, but I weigh 145 lbs and can clean 170 lbs. My 1 rep max on front squat is 205 lbs. I have some pretty glaring form issues so I have perfect confidence that I could clean 205 lbs if I fix the flaws.

Not having a rack is very sub-optimal. Is a gym not an option? Seems like a decent way to spend $30.

----------------
Edit: Although the above is accurate I should be more explicit. Most people have terrible form on the clean and can only do a fraction of what they can front squat. It takes a very dedicated effort on the clean to have it approach your strength.

The possible exception to this is if the athlete has trained upper body for years but completely neglected their lower body. There are some guys that can bench more than they squat. These guys are the ones you usually see "muscle cleaning" simply because they can.

I know you said you're moving soon, but if a gym is really not an option you might want to consider investing in a set of bumper plates.

The Rogue Hi-Temp bumper plates are pretty cheap and would be perfect for you. These things are indestructible. They're designed to last for a lifetime and can take any abuse you can throw at them. People can lift outside on concrete with these things.

If you bought a set of these you could train the snatch, overhead squat, clean, and jerk pretty much anywhere and be able to dump the bar from overhead. You could also easily toss them in your car when you move as they don't take up that much space. Some guys take them on road or business trips with them so they can still train.
 
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