Will progression on front squats transfer to back squats?

  1. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Rep Power
    34859
    Level
    37
    Lv. Percent
    92.15%
    Achievements Activity ProPosting Pro

    Will progression on front squats transfer to back squats?


    I can not back squat right now, so I've jut been doing from squats. I have a pec tear, that still needs to heal. I'm at the point where I can do light bench presses, but when I put a bar on my back to back squat, I can feel my pecs getting hot and it's not comfortable at all. I've always had to have a wide grip on the back squat and I've never been able to do a low bar squat, I lack the flexibility. My question is, if I just front squat for months, without back squatting, how much of that strength with transfer over to back squats? I know obviously a front squat is harder to go heavy on than on back squats.

  2. Senior Member
    Wrivest's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Jun 2012
    Age
    33
    Posts
    2,438
    Rep Power
    249232
    Level
    43
    Lv. Percent
    35.39%
    Achievements Activity ProPosting Pro

    IMO, it's a good alternative, but it IS different. The front squat hits your core and legs from a different angle, so your back squat will prob not be as strong by the time you get back to it. Be sure to keep incorporating other accessory work.
    Lunges, ham curls, etc etc. have you tried the safety bars? Lets you work back squats without the seemingly painful grip?
  3. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,393
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.31%
    Achievements Activity ProPosting Pro

    check this bad mamajama out

    http://www.davedraper.com/top-squat.html

    might be exactly what you need
    •   
       

  4. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,228
    Rep Power
    431287
    Level
    55
    Lv. Percent
    7.5%
    Achievements Activity ProPosting Pro

    Minimal carryover because hams/glutes aren't involved in the front squat as much as when back squatting. They're involved, just not as much.

    I say do them if you're pain free, it's better than nothing...
  5. Senior Member
    Wrivest's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Jun 2012
    Age
    33
    Posts
    2,438
    Rep Power
    249232
    Level
    43
    Lv. Percent
    35.39%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by OnionKnight View Post
    check this bad mamajama out

    http://www.davedraper.com/top-squat.html

    might be exactly what you need
    ^^ yeah dat thingy!!!
  6. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115627
    Level
    38
    Lv. Percent
    48.12%
    Achievements Activity ProPosting Pro

    It might depend on how advanced, but if you still have room for improvement in a back squat, most likely adding some good weight to the front squat will show some carryover unless you are near you limits on back squat. Which many of us are not.
    Secondly, have you ever worked a trap bar deadlift? It is a good hip, back and leg worker, very user friendly and can pile some heavy weight on. And especially if you stand on some blocks 2"-3" high and get a deeper ROM for leg bending.
    I worked up my 20 rep squats a few years back, by doing 20 rep TBar deads alternating them on differing weeks/w/o's. What about hip belt squats for a bit too? Just sayin'
  7. Elite Member
    Tomahawk88's Avatar
    Stats
    5'7"  250 lbs.
    Join Date
    Dec 2007
    Posts
    9,005
    Rep Power
    629267
    Level
    64
    Lv. Percent
    36.85%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Ya I would say trap bar deadlifts or safety squat bar. If those aren't an option then front squats might be your best option.
  8. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141052
    Level
    45
    Lv. Percent
    0.12%
    Achievements Activity ProPosting Pro

    Do lots of stiff legged deadlifts to continue to hammer and develop the posterior chain in order to maintain muscular balance. Front squats can be great, they don't necessarily carry over too well to squats but you'll develop your quad strength and upper back, which is nice. When you return to back squatting you wont have as many issues with rounding your back. Lunges and DB split squats could also be handy (don't recall if you have dumbbells or not).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  

  
 

Similar Forum Threads

  1. Replies: 156
    Last Post: 01-31-2013, 06:00 AM
  2. Injured my back during squats how to proceed?
    By marcink99 in forum Training Forum
    Replies: 2
    Last Post: 10-23-2010, 11:02 PM
  3. Can't seem to back squat right.
    By DerickVonD in forum Training Forum
    Replies: 57
    Last Post: 10-22-2010, 08:19 PM
  4. how much less will a front squat be than a back squat be on average?
    By underdog13 in forum Powerlifting/Strongman
    Replies: 16
    Last Post: 04-11-2009, 09:11 PM
  5. Question on working Biceps back to back
    By kprimm in forum Training Forum
    Replies: 4
    Last Post: 02-03-2009, 07:14 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in