Squats

Jonny303

Started back on light squatting weights last night after time off with injury, so am really concentrating on my form before i go back up the weight again.

What type of squat do most people do/find effective?

Not very good on names but ive always done front squt with arms crossed...cant explain why just have

http://www.proten.com/images/Wt-Exercises/thighs-heels-elevated%20barbell%20front%20squat.gif

does using

http://www.stadion.com/gif/squatfro.jpg

as hand positioning make much diffrnce

or should i really be doing back sqauts or a mixture of both???

http://www.stadion.com/gif/squatbac.jpg

Any help really appricated

Cheers

tribulus

Depends what you want from it. Squatting in general is good. Nothing wrong with doing a bit of both or changing from one to the other after several weeks.

As for positioning I've always done the hands under the bar front squat way. It doesn't matter (unless you're an oly lifter lol) so just use whichever way feels most comfortable.

peterk19

i tend to front squat with my arms crossed i find it the most comfortable way, i tend to alternate sets front to back i find i get a much better work out that way it usually goes something like this (weights and reps may vary depending on how much cycling ive done that day)

60kg front squat x12
80kg back squat x10
80kg front squat x9
120kg back squat x8
90kg front squat x6

then just pyramid the weights back down to 60kg

EileenG

I usually do front squats with arms crossed, it feels more secure that way.

Possibly because I don't have a spotter or a power rack, I don't feel comfortable doing heavy barbell squats. I tend to use dumbells when I'm squatting heavy.

Colm_OReilly

The version with your arms crossed is referred to as the California Front Squat.

Now I doubt have the reference material to hand, and I know "because Rip said so" is a poor enough reason, but the version in which you support the bar by raising your elbows and stabilising it with your finger tips is deemed superior.

I could be way wrong here, but I believe this manner helps keep your back more vertical, as the cue 'elbows up' helps keep your thoraic spine (upper back) in extention. The upper back is worked hard in the Front Squat, as the weight is further away from it.

Now, Back Squats are superior for building all over strength than front squats, as back squats balance the load between the posterior and anterior chains (hams & quads basically). Think just working the beach muscles versus working the important ones in the back.

You're squatting however, and that's the main thing. Kudos!

g'em

Colm_OReilly wrote: »

The version with your arms crossed is referred to as the California Front Squat.

And the version with your elbows up is a "clean grip" front squat.

Colm_OReilly wrote:

Now I doubt have the reference material to hand, and I know "because Rip said so" is a poor enough reason, but the version in which you support the bar by raising your elbows and stabilising it with your finger tips is deemed superior.

It all depends - depends on your goals, your flexibility, your bodyshape (mostly in hte case of girls & their shoulder strength).

Personally I never use the clean grip, it has a tendency to put strain on the wrists and as a PLer I can't afford to fcuk my wrists over any more than I already do. It will also depend on how you were taught originally and the position you are most comfortable in.

Others will find the clean grip more comfortable, and there's always the option of using straps if your flexibility doesn't allow for a full clean grip or your shoulders don't feel strong enough to carry the bar:



As for front vs back squats: both are great and again just keep your goals in mind. Front squat - quad dominant; back squats - hip dominant. Front squats - hip extension; back squats - back extension. Back squats will also generally allow you to use more maximal weight than front squats will.

Colm_OReilly wrote:

You're squatting however, and that's the main thing. Kudos!

Abso-flukelin-lutely!