God I swear, anytime we get an injury, like I do currently, don't you just feel like, "Everything in life will be great once I can start squatting again."
Funnily enough I focussed solely on the front squat for about a year, never did back squats for the past 6 years (was pretty much only bouldering those years). Hit 135kg front squat, my historic back squat PR was 125kg. I got to 165kg back squat in 4 weeks and 170kg the week after, once I actually started programming them. In the year since then, without doing a strength block since last summer, I recently hit a front squat PB of 150kg. Makes me want to go for that Sikastan passport requirement in the next year.
I hit a 200kg frontie a few months back, backsquat was 240kg at the time. I found incredible utility in hitting long pauses, EMOM singles at increasing weights each week (usually for 10 singles,) and heavy singles and doubles on a regular basis.
@@TQ-Graphics 10 minutes, 10 singles etc. or however many you want. Good for staying fresh an keeping the speed high rather than grinding out 5x5s, which would usually be slower.
I recently found your channel and I am loving going back over your content. Ps after 35 years of lifting for wrestling I have taken your advice and picked up my first pair of lifting shoes. Keep up the great work fellas🙏👊
Last year I did a front squat 10s and tried to improve it every week. I got to 110 kgs for 10 and thought I was going to die lol. Front squats for high reps is no fun.
Id be really keen to see a similar video breaking down the corner stones of developing push press or deadlift! Found myself thinking the whole time what the equivalent points would be for those lifts!
Incredible video. 130 FS Max.... slightly rounded but aight. Learning weightlifting this year so most mental effort going into that but def.wish to push my BS / FS 😂🎉
I'm that weird exception where my hip mobility is shite, but my ankle, shoulder and wrist mobility are great. On any given day, whatever I can back squat, I can most likely front squat like 90% of. Back squats just tend to make me lose tightness in the hole because of the larger hip flexion demands
Interesting, I always found that I felt less fatigued from front squat over back squats as they're typically less overall load and are quad dominant...
I think lifting heavier for shoulders with some "body english" is a slept on thing. People rave about very strict lateral raises which means lifting dumbbells of like 5 kg. Sure it's strict but it's so difficult to move for reps and you just run out of ability to lift the arm even though you don't feel like your side delts have been trained well. I tried doing that for a while and can't say I noticed anything happening. Started learning weightlifting and just the snatch pulls themself made the side delts feel like they got inflated. I'm seriously not a fan of strict lateral raises with low weights with my experiences, I get far better stimulus from heavy indirect work like weightlifting. Similarly I find judo and judo warmups the best core training for myself, it's something I don't hate unlike most core exercises. And it has been proven to have far beyond the effect of some athlean-x style, exercise for every core muscle, training. I have no idea why most core exercises suck ass, at least in my opinion. A big fan of cable stack crunch and ab wheel rollout though, they feel great.
@@Yupppi I think you’re on to something with the whole “body english” for lateral raises. Biomechanically, the first 15ish degrees of a lateral raise are performed by supraspinatus (part of your rotator cuff), and then taken over by the deltoids until you get a bit past 90 degrees (at which the traps take over). All that said, if you’re terribly strict on lateral raises, you’ll likely exhaust your supraspinatus prior to getting any consequential deltoid fatigue.
I don’t doubt that the backsquat has better transferability to maximal power output in the clean, but I definitely feel that the front squat affords more transferable confidence for me as I make peri-maximal clean attempts. Psychologically (and in practice thus far - though admittedly young in my weightlifting journey), I feel I should be able to clean a weight if I can front squat it for a triple.
That can be useful at times to have those squatting goals but you don't want to be too caught up in squat to lift ratios. I would recommend looking at it in brackets more than that 3rm to clean, which has been around for years. You'll (hopefully) get to stage where it'll become very hard to do that.
@@sikastrength here’s hoping! Perhaps if I stay the course with your weightlifting program and refrain from attempting to tread my own path I’ll get there eventually. Thanks for taking the time to respond!
The reason is if you drive the hips back at all, you will dump the bar. So you must keep the movement in the quads. It is a necessity that you stay upright in the front squat.
Front squat is a beast, I’m pretty sure I can squat 160kgs for 10 reps currently but there’s no way I front squat it for once. My best all time front squat is 130kgs, I don’t think I can hit that currently despite being way stronger
It’s all technique, he’s got absolute no muscles. He’s strong I’ll give him that but walking around the street nobody is gonna look at this guy and think he even works out so what’s the point?
Exactly brah! If ya Bois ain't jelly, or Dem honeys ain't hollering, no point in lifting mayne. Rather invest in crypto an build da insta for shine. Ain't no way nobody gone justify me self worth wit a 240 FS unless dey inda gym
God I swear, anytime we get an injury, like I do currently, don't you just feel like, "Everything in life will be great once I can start squatting again."
Pretty much... Great recovery
Did I just witness a casual and beltless 240kg squat? What the actual fuck.
that's insane, I cant imagine front squatting that heavy without a belt.
I cant imagine doing it at all..
I'd forgotten I did it beltless 😅
Funnily enough I focussed solely on the front squat for about a year, never did back squats for the past 6 years (was pretty much only bouldering those years). Hit 135kg front squat, my historic back squat PR was 125kg. I got to 165kg back squat in 4 weeks and 170kg the week after, once I actually started programming them. In the year since then, without doing a strength block since last summer, I recently hit a front squat PB of 150kg. Makes me want to go for that Sikastan passport requirement in the next year.
Nice progress !
I hit a 200kg frontie a few months back, backsquat was 240kg at the time. I found incredible utility in hitting long pauses, EMOM singles at increasing weights each week (usually for 10 singles,) and heavy singles and doubles on a regular basis.
Thanks brah ❤
Huge congrats 🎉
200 FS is proper BOSS 😊
Congrats
EMOM singles?
@@TQ-Graphics a single "every minute on the minute" EMOM
@@TQ-Graphics 10 minutes, 10 singles etc. or however many you want. Good for staying fresh an keeping the speed high rather than grinding out 5x5s, which would usually be slower.
I recently found your channel and I am loving going back over your content. Ps after 35 years of lifting for wrestling I have taken your advice and picked up my first pair of lifting shoes. Keep up the great work fellas🙏👊
Last year I did a front squat 10s and tried to improve it every week. I got to 110 kgs for 10 and thought I was going to die lol. Front squats for high reps is no fun.
Id be really keen to see a similar video breaking down the corner stones of developing push press or deadlift! Found myself thinking the whole time what the equivalent points would be for those lifts!
Looking forward to buying the app once the front squat program drops
Eoin is 240kg? That's not a fridge that's a whole fridge-freezer
He must have lost weight.
Awesome, thanks Eoin!
Incredible video.
130 FS Max.... slightly rounded but aight. Learning weightlifting this year so most mental effort going into that but def.wish to push my BS / FS 😂🎉
I'm that weird exception where my hip mobility is shite, but my ankle, shoulder and wrist mobility are great. On any given day, whatever I can back squat, I can most likely front squat like 90% of. Back squats just tend to make me lose tightness in the hole because of the larger hip flexion demands
Eoin went on a weight cut as he is just 1 half of the biomass at sika strength
Experimenting with zercher squats right now as zero elbow mobility.. slowly getting my arms to straighten and bend to useful degrees
This is amazing timing I just front Squatted 145KG 315lbs for the first time ever yesterday.
Congrats 👍🏻
Sweet dude! I got 145kg for the first time too earlier this year!
@@EdwardEdmonds nice 👌🏻👍🏻
Great advice. Would love to see a similar video on the push press.
met a guy at my university gym who front squatted 240kg
Can you do a video like this on close grip bench and how that differs from a max grip
absolute demon
that ankle mobility though jesus
Wellcome back to Sika strength
And welcome back to Sikastan
Interesting, I always found that I felt less fatigued from front squat over back squats as they're typically less overall load and are quad dominant...
GOODLIFT MAN
I think lifting heavier for shoulders with some "body english" is a slept on thing. People rave about very strict lateral raises which means lifting dumbbells of like 5 kg. Sure it's strict but it's so difficult to move for reps and you just run out of ability to lift the arm even though you don't feel like your side delts have been trained well. I tried doing that for a while and can't say I noticed anything happening. Started learning weightlifting and just the snatch pulls themself made the side delts feel like they got inflated. I'm seriously not a fan of strict lateral raises with low weights with my experiences, I get far better stimulus from heavy indirect work like weightlifting.
Similarly I find judo and judo warmups the best core training for myself, it's something I don't hate unlike most core exercises. And it has been proven to have far beyond the effect of some athlean-x style, exercise for every core muscle, training. I have no idea why most core exercises suck ass, at least in my opinion. A big fan of cable stack crunch and ab wheel rollout though, they feel great.
@@Yupppi I think you’re on to something with the whole “body english” for lateral raises. Biomechanically, the first 15ish degrees of a lateral raise are performed by supraspinatus (part of your rotator cuff), and then taken over by the deltoids until you get a bit past 90 degrees (at which the traps take over). All that said, if you’re terribly strict on lateral raises, you’ll likely exhaust your supraspinatus prior to getting any consequential deltoid fatigue.
Yap yap yap
VERY interested in the Frontsquat program. Is Instagram the best way to find out when it‘s going to be published?
Gents, if I purchase the Squat rta off the website , will it be the 2.0 version now as standard?
I don’t doubt that the backsquat has better transferability to maximal power output in the clean, but I definitely feel that the front squat affords more transferable confidence for me as I make peri-maximal clean attempts. Psychologically (and in practice thus far - though admittedly young in my weightlifting journey), I feel I should be able to clean a weight if I can front squat it for a triple.
That can be useful at times to have those squatting goals but you don't want to be too caught up in squat to lift ratios. I would recommend looking at it in brackets more than that 3rm to clean, which has been around for years. You'll (hopefully) get to stage where it'll become very hard to do that.
@@sikastrength here’s hoping! Perhaps if I stay the course with your weightlifting program and refrain from attempting to tread my own path I’ll get there eventually. Thanks for taking the time to respond!
180kg front squat hahahaha, I'm crying, I'm dead.
For some reason I can never get as deep with an upright torso in the back squat as I can in the front squat
The reason is if you drive the hips back at all, you will dump the bar. So you must keep the movement in the quads. It is a necessity that you stay upright in the front squat.
Can you make a front squat program?
We're making one currently 😇
nice
Front squat is a beast, I’m pretty sure I can squat 160kgs for 10 reps currently but there’s no way I front squat it for once. My best all time front squat is 130kgs, I don’t think I can hit that currently despite being way stronger
Try it its fun sometimes
Yoooooooo
Fuck yeah
I've FS 160 for 3, 180 for a single and jerked 165.
But can't BS more that 185. What is wrong with me?
You tall? I’m a tall lifter myself, and I also find my back squat is barely stronger than my front squat
@booleann___ nope, I'm 5'9 when hydrated. Maybe it's just mental or something
@@churchhistorydude gotcha. My friend and I are both over 6ft and feel front squats are easier. I thought maybe it was a tall person thing, idk
Terror?
It’s all technique, he’s got absolute no muscles. He’s strong I’ll give him that but walking around the street nobody is gonna look at this guy and think he even works out so what’s the point?
Exactly brah!
If ya Bois ain't jelly, or Dem honeys ain't hollering, no point in lifting mayne. Rather invest in crypto an build da insta for shine. Ain't no way nobody gone justify me self worth wit a 240 FS unless dey inda gym
So true brotha preach it !!
When you get older you'll realise why.. nobody cares if your massive either..
Yes disgusting, just techniqueing that weight with his superior mind-no-muscle connection.
Are you joking, have you seen the size of his legs?