Front Squats

[Lifter24]

I'm switching up my routine a bit for next week and I'm incorporating front squats into my leg day - just wondering what kind of weight I should be targeting (after a few sets to get the hang of things) as a % of what I can do with regular squats?

[MMASTAR]

im not sure there is a % per say but it will be much less.. i find front squats activate my core more... and you get some nice bruses on your collar bone..

[O-Train]

It will probably feel weird and uncomfortable, keep it light and take it slow.

[ubcpower]

For those of you who do front squats regularly do you do them free weight or on the smith machine primarily?
and for the original poster , i do working sets of 8-12 reps with 315 for squats and front squats working sets of 225 for same rep range...tahts just me though

[MMASTAR]

free weights always.. i do front squats right after i do back squats everytime.. gitta kill them legs!

[Lifter24]

Thanks for the replies... hopefully the first attempt goes well

[natenator]

just started getting back into leg training after 8 months off due to inuries. Front squats will be the only squats I perform for quite a long time.

I think I have more then enough size in my quads and now it's time to continue to work on detail and fine tuning.

Front squats followed by walking lunges are my 1-2 punch combo these days.

[MMASTAR]

nice

[ubcpower]

Nate, do you always do free weight front squats or do you use the smith machine sometimes?

[natenator]

Nate, do you always do free weight front squats or do you use the smith machine sometimes?
right now since I am just back into the swing smith. But oddly enough prefer the smith now days for leg training. Like I said, size is not an issue so smith helps me ensure that ALL the focus is on the quads as opposed to involving other muscle groups to assist in the lift.

[spankmonkey]

If you have never done front squats before i would not get hung up on weight. Let your body tell you, start with the bar and work your way up slowly as it will feel weird and take some time to find balance.

I use to use free weight for squats, however i prefer the smith now.

[MMASTAR]

K im not being rude or a hater or anything but isnt the best part of doing squats that it involves your core and almost every stabilizer in the body? Doesn't using a smith defeat the purpose? I have never used a smith for squats so im just curious.

[ubcpower]

exactly you said it , free weight squats (front or back) brings in your core and every stabilizer in your body. Obviously there are many benefits to this but if you have a nagging injury or you are specifically trying to isolate your quads...etc like Nate says, the smith machine allows a much greater isolation focus by facilitating easier balance

[bossman_1986]

i love front squats and do them alot more than regular squats, front squats are really good at building the outer sweep of your quads, start off light so your body can get used to it then you can go up and weight and start repping out 3 plates like me :D

[BritishColumbian]

When I do front squats I use the bar in the squat rack, I think the smith machine takes away the whole purpose of front squats whis is core strength as mentioned above. Just start really light to get the hang of it and to be sure your using the proper form.


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[ubcpower]

the purpose of front squats is core strength? i thought this was bodybuilding not powerlifitng? the purpose of front squats is to target the quads not give the core a workout

[spankmonkey]

K I'm not being rude or a hater or anything but isn't the best part of doing squats that it involves your core and almost every stabilizer in the body? Doesn't using a smith defeat the purpose? I have never used a smith for squats so I'm just curious.

If you have an injury the smith provides less focus on stabilizing and more on the execution of the squat. Does it defeat the whole purpose?
NO!
What is the primary focus of the squat? The extension of the legs. Yes free squats will recruit a greater number of stabilizers, but do you really think with the smith you are using any less? I would submit that your core still MUST be used with the smith, any study of the physiological mechanics of lifting a weight from ATG up WILL require your core muscles. Will the recruitment be the same as with free weights? No.

For me using the smith allows for more focused attention on the muscle I want to target and less on the need for balance. I would also submit that you will received greater attention on your quads when you use machines than free weight, simply because your focus is 100% on the movement and not divided by maintaining balance. These are my thoughts and since I have switched to smith (for heavy movements) I have seen a huge increase in my leg development.

[BritishColumbian]

Wouldnt that be the regular squats? whatever Im not getting into an argument over it. It just seems to me when Im doing them it takes more balance and abs, but whatever

[spankmonkey]

the purpose of front squats is core strength? i thought this was bodybuilding not powerlifitng? the purpose of front squats is to target the quads not give the core a workout

I agree

[spankmonkey]

Wouldnt that be the regular squats? whatever Im not getting into an argument over it. It just seems to me when Im doing them it takes more balance and abs, but whatever

Not trying to argue dude, just expressing the point which you have supported here. Yes free squats front or back are going to require more focus on balance. For me Smith alows more focus on the muscle I want to work and less on balance. If feel I need more ab exercises I will do them after, but hey that's me:)

[BritishColumbian]

That was directed at UBCPower

[MMASTAR]

Everyone has diffrent goals and lifts diffrently to achieve them.

[Lifter24]

What type of grip do most people find best? The cross-over grip or the one in the video posted by British Columbian?

[MMASTAR]

i use the no cross grip but it does require some flexibility in your wrists, however the bar is resting entirely on your collar bone when your squatting. Plus if you were doing some crazy whole body stuff you can press the barbell from that grip. Its called a thruster, front squat to front press... crossfit anyone?? lol

[Bowlcut]

What type of grip do most people find best? The cross-over grip or the one in the video posted by British Columbian?

I hold it like an Olympic lifter and I highly recommend this unless you have 22" arms like Alladin Sane.

[cog]

Most people have a hard time with the olympic grip,even if your arms are 17 inches.Dynamic Fitness.com has something called the Sting Ray front squat attachment,a sort of plastic pad molded to rest on each delt and make it more comfortable.Now you can call me a pussy.

[Bowlcut]

Most people have a hard time with the olympic grip,even if your arms are 17 inches.Dynamic Fitness.com has something called the Sting Ray front squat attachment,a sort of plastic pad molded to rest on each delt and make it more comfortable.Now you can call me a pussy.

The Manta Ray and Sting Ray are useful for preventing accommodation too.

[MikeyFXD35]

the purpose of front squats is core strength? i thought this was bodybuilding not powerlifitng? the purpose of front squats is to target the quads not give the core a workout

If you read up ab training they recommend front squats to build ab muscles

[macka]

I cross my arms over and grip the opposite side bicep. I just don't have flexible wrists. What can I say?