Not all squats are created equal, and there is no definite “must-have” for anyone who is not a powerlifter. However, for real world performance, the front squats come first.
Performance standard: 1RM
- Men: 1.7 x body weight
- Women: 1.3 x body weight
Front squats require an upright torso, which – in addition to most athletic movements ̵
Two specific studies found that after 10 weeks of training, front squats caused a greater increase in jump height (by 23%) and faster 40 yard stroke times (by 0.2 seconds or 3.3%) than back squats (1, 2) ).
The front rack load acts as a counterweight and allows for better weight transfer to the rear and improved knee depth. The front squats open up additional freedom of movement in the hips and ankles and ensure permanent improvements in mobility and the stability of the end area.
The front squats also encourage active external rotation at the shoulders, “calming” the lats, and recruiting the upper back to stabilize the scaps, which improves posture.
Strength and muscle
The upright position creates an angled tibia that shifts focus almost entirely to the quads. Coupled with the greater freedom of movement, the front squats are a double blow to transform even the smallest bird legs into a meaty pair of wheels.
Related: Top 10 Exercises For Real Athleticism
Related: Front Squat Hand Positions
- Hartmann, Hagen, et al. “Influence of squat depth on jumping performance.” Journal of Strength and Conditioning Research 26 (2012): 3243-3261.
- Balderree, Afton Staheli, and Mark Debeliso. “The Effects of Back and Front Squats on Sprint Speed and Vertical Jump: A Pilot Study.” International Journal for Sports Science 9 (2019): 1-7.