why front squats for soccer??

tastyt

I have heard from a few people that their advice to soccer players when squatting would be in preference of the front squat. I'm not sure how knowledgeable these people were so hoped someone here would clear it up.

I personally feel ( and I'm totally open to correction here ) that these guys believe quad strength to be of most benefit to a soccer player and front squats are more quad dominant. Are glutes and hamstring strength not the basis for all athletic power and pace and would the back squat not hit the quads enough anyway as well as giving you the best of both??

Just a bit confused on this one

TimeToShine

Front squat require a lot of all round balance and core strength. You can't cheat on a front squat, your whole body has to work as a unit. Cheating on back squats is very common and will lead to problems down the road. It might not affect the average footballer but if you're serious about your soccer then it'll count against you later on.

Alf Veedersane

TimeToShine wrote: »

Front squat require a lot of all round balance and core strength. You can't cheat on a front squat, your whole body has to work as a unit. Cheating on back squats is very common and will lead to problems down the road. It might not affect the average footballer but if you're serious about your soccer then it'll count against you later on.

Out of curiosity, in what way do you mean you can cheat on a back squat that you can't on a front squat?

Thephantomsmask

Turning it into a modified good morning I guess? It's hard to do that with a front squat without the bar simply popping out of the rack position onto the floor.

Alf Veedersane

Thephantomsmask wrote: »

Turning it into a modified good morning I guess? It's hard to do that with a front squat without the bar simply popping out of the rack position onto the floor.

I had considered that but by rthe same token, you do see a lot of people doing front squats that aren't particularly brilliant and don't give as much a return as they should.

I've nothing against front squats but it just seemed like the suggestion was that front squats were better than back squats, full stop.

Both have their place and I wouldn't be inclined to limit squatting to front squats at the expense of back squats.

For soccer, I found a high bar back squat to tick all the boxes. Good for glutes, quads and hamstrings.

But, as with any type of squat, proper form is important.

Thephantomsmask

I wasn't saying everyone who front squats has miraculous form just that it is physically "easier" to shift mass with a badly done back squat than a front squat, plenty of people manage to keep it propped on their wrists with their backside up in the air as well though. No disagreement on on the other points either, it seems nuts to ignore the posterior chain for a sport that involves sprinting.

Alf Veedersane

Thephantomsmask wrote: »

I wasn't saying everyone who front squats has miraculous form just that it is physically "easier" to shift mass with a badly done back squat than a front squat, plenty of people manage to keep it propped on their wrists with their backside up in the air as well though. No disagreement on on the other points either, it seems nuts to ignore the posterior chain for a sport that involves sprinting.

A common mistake is people sitting back on a front squat rather than straight down, which brings hips and lower back into the equation as well.

I'd also think unilateral stuff like split squats and lunges would be good for soccer.

generic2012

Front squats are harder to **** up. The problem of sitting back, that Alf mentioned, can usually be solved by bending your knees to start the movement. The back squat starts by bending at the hips first so it can be hard for people used to back squatting to get used to. I think it is better for mobility as it's easier to get deep, promoting ankle, knee and hip health. This might only apply to me as I don't do any direct core work but it's very good for core activation. I find it easier on the lower back too.

As long as you front squat to full depth you will use your glutes and hamstrings, there will just be a higher proportion of work done by the quads.

Hanley

Front squats have a lot of pluses for non strength sport atheltes;

+ total leg development
+ easier to get good depth
+ less likely to GM outta the bottom

conzy

I love front squats and its way easier hit depth. But they dont come close to the total load / stress you can cause with back squats

Hanley

conzy wrote: »

I love front squats and its way easier hit depth. But they dont come close to the total load / stress you can cause with back squats

Yah... but the goal is targeted stress right?

Alf Veedersane

I'm not doubting the benefits of front squats.

But the OP seems to suggest that it's a case of either/or.

MD1990

High bar squat is best for soccer imo. Front squats would overload your quads if you were not doing hamstring/glute exercise.

Inspector Coptoor

It's totally going to depend on the age, training age & physical development of the soccer player.

Could begin with:

goblet squat/kb swing combo
Ticks a lot of boxes

Progress on to:
Front squat/RDLs/SL RDLs
Ticking more boxes

Progress on to:
High bar back squat/Stiff Legged DLs

Won't even go into sets & rep ranges but you can't really say exercise x is better than y

tastyt

Alf Veedersane wrote: »

I'm not doubting the benefits of front squats.

But the OP seems to suggest that it's a case of either/or.

Well maybe just for arguments sake, I was kinda asking if you could do only one for soccer/gaa which would you favour.

Alf Veedersane

tastyt wrote: »

Well maybe just for arguments sake, I was kinda asking if you could do only one for soccer/gaa which would you favour.

If you had to choose one or the other, I would say to choose between front squats and high bar back squats. Both would improve the appropriate muscles.

But as Inspector Coptoor said, it's not as simple as saying X is better than Y.

But I would also be suggesting that you should be doing single-leg work as well if you're going to be in a gym trying to strengthen muscles that will make a physical improvement for soccer or GAA

Darkest Horse

Hanley wrote: »

Yah... but the goal is targeted stress right?

Excellent point that is often misconstrued. Maybe you are Boards' cleverest.

Darkest Horse

MD1990 wrote: »

High bar squat is best for soccer imo. Front squats would overload your quads if you were not doing hamstring/glute exercise.

But you should be as part of a complete programme so from a pure risk/reward perspective I think front squats win.

cc87

Soccer players are nuts about quad size for some reason. Most can't back or front squat properly, those that can do both.

The older they are the less likely they are to be able to do them has been my experience.

MD1990

Darkest Horse wrote: »

But you should be as part of a complete programme so from a pure risk/reward perspective I think front squats win.

High Bar Squats win better for developing speed as they strengthen your glutes & hamstrings more.

Darkest Horse

MD1990 wrote: »

High Bar Squats win better for developing speed as they strengthen your glutes & hamstrings more.

Really.

MD1990

Darkest Horse wrote: »

Really.

Front Squats target your quads mostly.

MD1990

A single leg exercise I really like is the Bulgrain Split Squat. Great exercise for leg strength. Had got up to 100kg 1x5 earlier in the year. But had tio stop as I was starting to get problems with my quad tendon.

tastyt

MD1990 wrote: »

A single leg exercise I really like is the Bulgrain Split Squat. Great exercise for leg strength. Had got up to 100kg 1x5 earlier in the year. But had tio stop as I was starting to get problems with my quad tendon.

Jesus that's a savage weight for such a lift. Well done

Mellor

Ok now do;
Barbell rear lunge vrs spilt squat vrs Bulgarian split squat.
GO!!!