![lu-xiaojun-front-squat[1].png](https://i.imgur.com/fFPI5pF.png "lu-xiaojun-front-squat[1].png")
The back squat. Now to continue to insist upon this version of the squat will reward the unwary bodybuilder with a peculiar type of thigh development . . . "turnip" thighs. Thighs thick at the top, but which taper off so quickly that they really do look like overgrown turnips.
Since it is the dream of every bodybuilder to build the fuller, sculptured type of thighs, it is obvious that he must adopt the squat variation the will do just that . . . . THE FRONT SQUAT.
The wonderful thing about the Front Squat is that it accomplishes a twofold objective:
1) Because of the position in which the weight is held at the shoulders, it is impossible to do the Front Squat incorrectly without losing the bar. Consequently, every inch of the thigh muscles is worked strongly.
2) Because of correct squatting form which the Front Squat insures, it is of tremendous help in maintaining good form in the regular, half, parallel, or basic power squats. Once you become mentally aware that you are squatting with correct form, once you feel the muscles responding wholeheartedly to such correct form, you carry this form awareness over into the other squat variations. Your regular (Olympic style) squat will improve after the first 30 days of implementing the Front Squat. You will use poundages you never dreamed you could use. Best of all, your thigh muscles will soon take on a shape that they would never acquire if you insisted on squatting in only one style.
No Squat> Any squat
Squatting is pointless,you are ruining your back and minimizing the gains on your upper body too.
>but muh 450 lbs squat
Your shitty low bar 450 lbs squat is actually like 300 lbs max back squat.
>h-how??
Squat like your average bro,without knowing technique and next time when you laugh at people twice your size in upperbody yet who squat 200-300 shut your mouth.
>>36842706
lel what?
Legs don't steal gains from upper body
I do both back squats and front squats twice a week.
5/3/1 back squats + 5x10 front squats on Tuesday's
5/3/1 front squats + 5x10 back squats on Friday's
>>36842615
But WHO WAS DORSIFLEXION
>>36842728
Legs is all about genetics,i squat around 220 lbs max ,i rarely squat yet my legs are bigger than around 98% of gym and only those who have bigger legs than me have over 10 years of gym.
Just to give you an example my calves are 17.5 inch (from 16 even tho i never train,but i dont need to cause i have good genetics and its enough to gain weight) and they look small compared to my legs.
Training your legs wont make them like the steroid cyclists.
Those are good genetics+ steroids.
You are only training legs to try and appear smarter lmao.
>>36842729
I do neither back squats or front squats any time of the week.
Squats are for faggots who wants to look like t-rexes for their BFs
front squats put less stress on your lower back.
front squats are king.
>>36842787
also,just like 99% of huge people at my gym,they train legs rarely and its mostly isolation.
>>36842615
I agree with op. But holy shit, the wording is neckbeardish as hell
>>36842706
Lmao wait, you dont squat at all? Please stop giving advice
>>36842797
That has aboslutely nothing to do with them not training legs you dumb fuck.
why not?
>>36842848
Both > front squat > back squat
Problem is most people only back squat, ending up with underveloped VMO
I have found that if your on the taller side (6'2") regular old back squat gives you turnip thighs. All the meat is in the upper portion near the hip with little down near the knee. At one point I could one rep max 450 and my legs looked big but unimpressive due to this.
After going to front squats, sissy squats, and 60 degree hack squat machine I have managed to develop that lower portion with puny weights compared to my previous maxes in HS football on the back squat
Powerlifting squats and heavy partial range leg presses overdevelop the upper thigh, hips and butt. The lower quad (vastus medialis, or teardrop near the knee) can be developed with a narrower stance and emphasis on the bottom range of motion on any squatting movement, avoiding lockout at the top. Three quarter hack squats and front squats are particularly effective, and so are one and a quarters: squat down full, come up one quarter, go back down to full, then come up just short of lockout; that’s one rep. Try a few weeks of those and see what happens to your “teardrop.”
If your knees can take it, the sissy squat is a superb thigh “shaper” because it’s one of the few exercises that hit the rectus femoris all the way up into the hips, creating an illusion of long legs. The rectus is the muscle visible in the upper thigh, which when fully developed, makes your legs appear longer.
>>36842787
so no one should squat because you have le genetics and have big legs
>minimizing the gains on your upper body too
you must have a weakass upper body then if squats take away your precious curlgains
Why do bodybuilders always want to replace exercises? Especially the ones that are proven to work best for building strength?
Wouldn't want to accidentally become strong from training, would you?
>>36842706
OP is completely correct.
Virtually all the strongest squatters on planet earth do front squats quite frequently, ie every weightlifter, jesse norris, brett gibbs, dan green, ray williams, etc etc
>>36843602
Because it's hard. It's amazing the mental gymnastics people go through to avoid hard work.
>>36843923
>implying they don't still do back squats more
>implying front squats are not an assistance exercise for their back squats.
You aren't even trying.
>>36843931
>squatting is hard
When will this meme end?
>>36843947
>if you are really good at B and do B quite frequently, that means that all your efforts put into A in an effort to improve B are worthless and irrelevant
'no'
I never said stop back squatting, but that front squats are highly valuable to the elite strength athletes on planet earth
>>36843947
If you're an olympic lifter, front squat is more important than back squat. It transforms directly to the C&J, and you get to keep a more vertical torso than in BS.
Bulgarian weightlifters pretty much only use C&J, snatch and front squat in their training.
>>36843987
You said OP was completely correct. OP said front squats > back squats.
That is wrong.
>>36843999
>If you're an olympic lifter
That's basically nobody. There are around 200 people out of over 300 million in the entire United States who compete in weightlifting.
>>36844028
I didn't read the OP thoroughly enough, you're in fact correct that the OP is wrong.
my bad bby
>>36842728
w2c that mink coat tho fr
>>36844041
Lel nope. Not everyone competes on a national level. You can do weightlifting just as a hobby like powerlifting or bodybuilding.
And that wasn't even the point. The point was, that you can get strong as fuck with just the front squat.
>tfw cant do front squats because my clavicles are weird
what do
>>36844096
in what way are they weird?
Get bigger front delts?
>>36844096
They're not. you're just probably racking the bar too close to your throat. I used to do that too. Now that i put it on delts, i don't get bruises or feel any pain. Its very comfortable. And no way are your clavicles in line with your delts.
>>36844125
one of them is higher up and closer to my throat than the other
if i get into a front rack position the bar will rest on the left clavicle, which hurts horribly, and lean to the right
the bar shouldnt be on the front delt afaik so getting them bigger wouldnt help
Squats fuck your knees up.
>>36843968
>I squat 1.5pl8, and only rest 60 seconds between sets. Why do people insist squatting is hard? TOP KEK M80.
You have the lower body and you have no upper body, you got a problem building wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the legs on the bottom, it is easier to build on the top, so you don't have much as a problem.
>>36844216
>>36844150
You are just like me breh, had the same problem. By left clavicle was always bruised and in pain, its also a bit higher than my other clavicle.
read this: >>36844145
>>36844295
ill try putting it further away from me next time, havent tried it in years
thanks m80
looking up some vids to show me how to do it correctly
>>36842615
My wrists start hurting like a motherfucker everytime I load 2plate or more on the front squat. Any way I could avoid that while using the clean grip?
>>36842706
You should probably just lurk instead of posting.
>>36844579
well don't support the bar with your wrists, for one.
Do stretching also. Make sure your chest and elbows are up. It helps me to concentrate on keeping my elbows rotated in and up.
>>36844180
Squatting incorrectly can fuck your knees up.
Running fucks your knees up
>>36844720
living fucks your knees up
>>36844216
/thread
>>36844720
It's too risky, there's no way not to tell if you're doing stuff wrong without someone there to check your form. It's not worth it
>>36845087
I heard there was this book with like 50 pages of detail on how to do the squat, common form problems, and solutions to correcting form. I also heard of this thing called "smart phones" that can record video, and you can watch yourself.
If you don't squat, you are a pussy.
>>36845129
I'll be laughing at you when we both 50 and you're in a wheelchair and I'm dancing passed you.
Remember my face u bitch
I fucking adore front squats - they're my favourite lower body exercise without a doubt - but for a few months now I've been experiencing a sharp burning pain in my adonis belt area at the bottom of the movement even at low weight. Could it be a hernia? I'm going to visit the doctor about it tomorrow, but it doesn't seem to display any of the symptoms I've read about online.
>>36844216
The truthest truth
>>36845153
can't you se hernias?
>>36845214
Apparently so, but I don't see shit. It feels a little inflamed, but only slightly more so than the other side, which is absolutely fine.
>>36845266
maybe just a strain or pull or some other injury
should probably just ice it and rest until you can see the doctor
>>36842729
Wait, normally you only squat ones a week on 5/3/1, no?
>>36843210
This right here, I feel like front squats has definitely done more for my legs then high bar squats did, my fault maybe.
>>36844150
>the bar shouldnt be on the front delt afaik
It most certainly does. Jesus, where do you people get your information from? Y'all niggas itt need to read pic related
>>36845552
It doesn't come across clearly enough from my post:
THE BAR IS ON THE FRONT DELTS
>>36845584
this guy has the bar behind his front delts, is he doing it wrong?
>>36845584
>the bar shouldnt be on the front delt afaik so getting them bigger wouldnt help
WTF. The post said literally this.
>>36845609
No, the guy thinks it shouldn't be on the front delts and only on the clavicles and that's just wrong. The pain you feel while doing this should make that clear to you.
>>36845600
That bar is supported by his delts and clavicles. The more you support it with just the clavicles the more it hurts.
>>36845668
so it should not be on top of the delts? as i, the original poster, said?
>>36845609
>>36845668
>>36845683
This board really needs IDs.
>>36845600
mirin depth
I prefer front squats, but how does one keep their back so straight line op image? I always lean forward some and I can't seem to help it. My butt always want to go out first. Is it supposed to just be a straight downward motion?
>>36845777
Are your heels elevated?
>>36845777
1. Your ankle mobility (dorsiflexion), t-spine mobility and lower back mobility is nothing compared to oly lifters
2. You don't use oly shoes
3. You have weak quads, that's why you rely on your glutes when coming up
4.
>>36845683
Greg Everetts book says to place it "behind the peak of the shoulder muscles" which would still be on the front delts but not on top of the highest point.
Sorry for not stating that clearly.
>>36845789
No I just use flat shoes.
>>36845811
My ankle mobility DOES suck. I've thought about buying lifting shoes but I dunno I guess I'd feel silly about it since my weights are all really low.
>>36845811
>>36845860
And number 3, part of the reason I pager front squats is that I feel them more in the one spot in my glutes I can never seem to hit no matter what exercise I do. So I guess I aim to use them?
I do both. Two leg days a week as a bodybuilder. One day is heavy weight back squats (465 for 3 sets of 5 plus warm ups), the other day focuses on high volume front squats (6 sets of 8-10 at 225). I also spend some time on front squat day on leg press, and time on both days on leg extensions. My quads look decent.
>>36845777
Foam roll and dynamic stretch everyday.
>>36842706
2/10
Made me respond
>>36842787
No, you have bigger legs because you're a fat fuck.
>>36845981
6% bodyfat, faggot
>>36844096
>>36845552
>>36845600
>>36845668
Experiment and find out what's most comfortable for you? Jesus you guys this isn't rocket science
>>36846066
I guarantee you look exactly like you'd expect a 220lb squatter to look. You are delusional. And you aren't 6% either.
>squatting in a different style changes the shape of your thigh muscles
Are you fucking retarded
>>36846126
front squat emphasizes the vastus medialis
>>36846066
Pic or stfu
>>36845137
Squats fixed my knees. They are so much better now. Just go nice and low and don't be a goon with lifting more than you can handle and it will strengthen your knees like a charm
>>36844216
What are you sending out first in front squats? Do you push hips back and then tuck it in?
>>36846356
straight up and down
https://www.youtube.com/watch?v=df7KIhiidts
>>36846500
Wouldn't that put more stress on the knees?
>>36846301
kek'd
>>36846301
I remember that
>>36846517
Yes, it does. It's still pretty safe though.
>>36842615
best of both worlds
Z E R C H E R . S Q U A T
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>>36846590
that doesn't look comfortable at all
>>36846301
God I remember that shit
>>36846656
>that doesn't look comfortable at all
has a big carryover to athletic ability
>>36846656
it's easier if you pronate your hands to rest the bar on the brachioradialis muscle instead of elbow tendons. it is also easier if you use an axle instead of an olympic bar, as in a yoke carry or Conan's wheel
>>36847331
this guy gets it
>>36846590
the epitome of a meme lift
>>36847452
the epitome of you're too fucking weak to do it, faggot, so you sour grapes up this thread with your faggotry
>>36847474
Kek, that's exactly the kind of answer a fedora'd neckbeard that does meme lifts would give
thx for proving the point, my neckbeard friend :^)
>>36847504
![pavel-zercher[1].jpg](https://i.imgur.com/eFC378q.jpg "pavel-zercher[1].jpg")
>>36847452
guess you haven't heard about Zercher deadlift
>>36845411
not him, but yes.. on the original program.
you can use the percentages and shit to make your own custom routine though.
>>36846301
does anyone know what he meant to this day?
>>36847526
Is that as painful as that looks?
>>36847750
If you are used to a regular deadlift, it can be awkward.
The setup is very similar to the pick portion of an atlas stone.
>>36847750
https://www.youtube.com/watch?v=RtG4_8Myonw you judge. Here is a model lift
