Hey guys and gals, just wondering what your opinion is on front and back squats. All I've ever done is back squats but having some lower back pain lately. Thinking of trying front squats for a few weeks.
Productive Member
Hey guys and gals, just wondering what your opinion is on front and back squats. All I've ever done is back squats but having some lower back pain lately. Thinking of trying front squats for a few weeks.
Associate Member
Mix it up for a couple of weeks, doing the same thing every week can get a bit stagnant. Also look into hack squats and warming up with Good-mornings.
Senior Member
Lower back pain as in a strain or as in pumps? I get painful lower back pumps doing deads, squats, or even leg presses. I've been doing legs twice a week and a PT buddy thinks I might not be giving my back enough rest. Might be something to consider.
Productive Member
It's hard to pinpoint if its pumps or strain. It hurts several hours after my workout, I'm not sure if this would be pumps. I do notice it lots after the leg press as well not just squats now that I think of it.
I've mainly been using the 5x5 or 10x10 during y squat sessions.
Ill also look into the hack squats and good morning. Haven't done these yet.
Knowledgeable Member
Front squats won't put as much strain on lower back. Hold the weight as if you were doing cleans
Productive Member
The leg press machine blasts the lower back as most of your pushing force is against it. I am in pain for almost a day after leg press, ( which i am today) its very odd its like its soar but almost a hurt but maybe even a good hurt ( i know what you mean where you cant tell how to say it.
few things to try:
1)next time on some leg presses there is a seat angle adjustment. try another angle to change where the force is applied. ( try to get the most forward adjustment to get the most even pressure over the back( i lean back which is prolly why i am in pain)
2) try to position your foot different. the higher you place your feet on the platform the higher the spot on your back the pressure will be. Try going wide and lighter / more reps
3) if you get it from squats ( i do ) it is because I go ATG and sometimes once i start getting over 3 plates my back tends to lean forward more than it should so it appears i go deeper. ( i have a visual marker i use to hit my depth and lean forward makes it cheat) have some one watch you or video your squat to make sure your not doing " a half good morning"
as for the leg press i have not found a way to make it go away. it kills hours after even today it hurts..
Productive Member
as for front squats ( they do not do much for size i dont think) it is alot of stability and core ,
i start out OH squats for flexibility, then move to front squats i use these to aid in my back sqauts as they really teach you to drive off your heel) I dont use them for size or part of my working sets.
Productive Member
This sounds like my pain to the tee. I always do ATG squats but considerably lighter then you. I'm only at 205lb (super light for most but I fear back injury).Originally Posted by largerthannormal
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
If leg presses still hurt your lower back reduce the depth to where your back is not curling up. This should help.
To me, front squats were productive but just a PITA to do. More of a struggle keeping the bar in place than they are worth, IMO. Plus it forces your knees out further putting more of a shearing force on your tendons.
A thought would be do do your ab work prior to starting your legs. It will very much help warm up your lower back. Also consider doing your squats at the END of your leg work. Your warm and at the point where you can use less weight and get the same effect.
Last edited by kelkel; 02-07-2013 at 12:22 PM.
aka "JOB"
Agree with Kel...front squats make me feel like a monkey fukin a football. To much wasted concentration on keepn the bar in place!
@cj111...squats dont put strain on your lower back lol? Go heavier....I got a 6" scar on my lower back that says differently!
Knowledgeable Member
I said front squats wont put as much as back squats?@cj111...squats dont put strain on your lower back lol? Go heavier....I got a 6" scar on my lower back that says differently!
Senior Member
A trick for holding the bar in front squats. Take straps and place them around the bar as if the bar was your wrist (where the padding is on some straps) then hold onto the part of the strap you normally use to wrap around the bar. I'm not flexible enough to hold it like a clean anymore and the crossed arms just feels like I don't have control of the weight.
Productive Member
Im pretty sure I know exactly the discomfort you feel.
Dude ATG squats are harsh. im only 190lbs. any weight is heavy in comparison to parrallel squats its tough. It took me a long time to get where I am. I see people all day load up 3-4 plates and rep them out half squats and some get parallel even. yeah I feel a lil stupid lookn a lil bigger and have considerably less weight on, but one day they will see why.
try laying off the leg press and to to pin point whats causing it. Mine i am sure is the leg press
Try those few things buddy!!
Productive Member
Awesome info, thanks guys!
New Member
Have you tried foam rolling your Glutes prior to squatting & on off days? Also stretching your hip flexors between sets!
Productive Member
Hmm never tried a foam roller yet but I have access to one, ill have to try it. Cheers
Productive Member
I LOVE front squats. I generally do both front and back squats in a leg workout.
Also when Phil Heath came he made fun of dudes that never do front squats lol he said they target the quadriceps in a totally different way than back squats, also said they are an important part of good leg development
New Member
It literally saved my knees and back! One summer I had constant pain in my patella tendon from squatting. Was doing 120kg for 10 and it killed me. Took about a year off squatting after 13 weeks of physio done nothing, until I tried foam rolling! After about 6 weeks I had worked up to 190kg for 3! Granted some will be from muscle memory and I was dead lifting throughout but the key was no pain was felt!
Productive Member
How would you use a foam roller when squatting? Would you have it between the wall and your back?
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