@@Jspec03 those are hell. Started liking them, just been fiximg my form cause I would get lower back pain at times when using weights. Other than that they are a good quad pump
I do them just because I have a thing for being choked. For me front squats are a very high value lift, they effectively train the legs and also offer a lot of carryover to other lifts.
Most people don't do them correctly, so they don't end up choking themselves. I'm talking about those people who hold the bar instead of letting it sit in the clavicle groove.
@@marcus_ohreallyus partly why I switched to zombie front squats so when my form breaks it turns into a zercher squat lol! Have so many bruises from failed pr attempts. Current best is 245 zombie.
@@mistamaog I was doing the same thing Alan was doing on the back squat...not keeping knees forward coming out of the bottom. The front squat fixed that.
@@inigoxd oh for sure, I just find going to depths any more shallow than atg makes me feel super wobbly, especially in my back, hence why back squats are sort of off the charts for me.
Front squats are the only kind I can do and hit depth while remaining upright. An old college back injury forces me to lean what I feel is too far forward when I back squat. Maybe I push my hips too far back. Whatever I do, I just try to keep the compressive pressure off my low back.
I have long arms and long legs (including relatively long femurs). Back squat always felt unnatural and gave me a lot of elbow & hip pain. Also killed my low back even before hitting parallel. Switched to front squats 8 months ago and it was the best decision *for me*. No more joint pain, can go completely ATG with no low back pain, core and upper back are much stronger, front rack forced me to improve mobility, actually seeing leg gains, a lot of carryover my deadlift. Some people hate the front squat and see no benefit. You just have to try it and see.
I am that same build. Long arms and I've always noticed my femurs are very long. Back squats have always felt unnatural. I heard Arnold say in a youtube video that he likes front squats because he doesn't have a great squat body (short torso). Tried front squats and my legs have gotten considerably stronger. I enjoy them way more.
I think front squats are very important. It keeps my mobility in check and strengthen the upper back. It's also a really good variation for a low stress week
I love front squats, probably my strongest lift. I think they helped me a lot with functional strength and athleticism, and they also blew up by back squat from 365 to 415. Funny enough, I actually find it a lot easier to hit depth with front squats than back squats
@@its_james_fitness Before training front squat I was at 365, then I stopped training due to the pandemic, but when I came back I trained front squat for six months and when I tested my back squat it was 415
I will say though, a set of medium-weight front squats just hits different sometimes. It's a beautiful thing if you can get past the initial wrist pain.
I started doing front squats specifically because i was horrible at them and I hated them. This was about 3 months ago. The first couple weeks were miserable. But now I actually really like them. And my back squat has improved along with it. An unexpected benefit was that my lower back pain is completely gone. Not sure why, but I'll take it. Great vid, keep it up!
I’m a tall skinny guy with both long arms and legs, short torso. In the beginning they were fucking hard, but now I think they’re 1 of the best exercises one can do, and getting strong at them will improve other lifts like you said. I think every one should at least try them for a couple of months
Just got done with my leg day and did front squat instead of back. Was asking this question while doing it and the timing of this video is super cathartic.
So being one of those who has struggled with the front rack position I have used the crossed arms approach. I still have noticed a lot of improvement in my upper back strength with the front squat. I’d say it’s still a very valuable exercise even if you can’t get into the front rack position; I’d advise against just throwing it out.
A few years ago I couldn't front squat without straps, but I kept working at the mobility with the bar staying in the J-cups. Once I got that down, I started to front squat with a technique bar and plates just as skill practice. Then I ditched the squat rack and added sets of 1 clean and 2 more front squats as part of my safety squat warm-up. Then I realized that fear of a heavy barbell landing on my front rack was holding me back, so I started taking my top front squat set from the squat rack again so I could progress more and develop familiarity with heavier weights and ditch the fear. After that set I'd keep the workout going up in weight but move to the SSB. The strengthened thoracic extension from the SSB squats have contributed to progress in the front squat. After a couple of years there's been a lot of skill progress. Mostly of the time invested has been time I would have been doing other types of squats as warm-ups anyway, so I feel like I've gotten multiple benefits: warm-up plus mobility, stability, and skill. I also benefit from the quad focus because quads are a strong point of mine, but in other squats scoliosis and a spinal injury make my posture tend to fail before my quads. It's been well worth the years it's taken to improve this exercise. Thanks for the video, Alan!
I personally love front squats, but my mobility isn’t good enough to hold the bar in a good rack position. I’ve found for me that crossing your arms out in front of you and holding the bar across your front delts is an effective way to hold the bar.
You can use straps to work your way into the rack position. Just tie the straps where you would keep your hands for the front rack and then hold the straps instead of the bar. Then just work your way down the strap until you get to the bar and voila. Youll get it in a month
i've switched over from high bar back squats to just doing front squats recently and i like them a lot more. they help work my core/upper back more, way less spinal compression, and it doesn't require spotting. They also hit my quads much harder and i can get my butt lower too! Hit 305 lb for a single recently (though I'm still very new to them), hoping I can reach 315 lb for reps
My front squat is actually pretty strong (relative to my back squat at least). I also love the feeling in my quads. I just feel like the front rack discomfort is an unnecessary distraction. Especially for anything with reps. (I know nobody cares about my front squat. I’m just commenting for Alan’s algorithm gainz)
i care. i had the same issue. a coach i was working with told me everybody has a spot. he helped me find it. a little lower rack than most and my discomfort is not a distraction now. got me on a regular rotation of zerchers too, pretty discomfort free too. good coach to me, good luck to you
Finally someone who acknowledges long arms can be an issue for front squats! Seems like the majority of people think it's a mobility wrist issue when in reality those people are asking you to bend your wrist backwards to a way smaller angle then 90° to compensate for the bar choking you out... Dude the bar is going into my throat the higher my elbows get and me flexing my wrist backwards to a 45° angle is me trading choking for dislocation... It's not a wrist mobility problem when I'm just as or more flexible then the person telling me I lack mobility
Been implementing front squats as a finisher and they are excellent for added quad/core strength! Has helped me brace my core when doing back squats, highly recommend putting them in your program 👌
Second part as the sun was going down is the bit I resonate with.. My rack needs work, yeah I squat considerably less but I don’t care, just do more reps…. rack will improve with time, as will strength.. one day in the future it will be respectable… Thanks for the vid Alan, love your work 👊🏻
I’ve started doing front squats about a year ago and I like them, but I can only use about half the weight I use for back squats. They’ve definitely increased my quad size, which is pretty nice. So I’d recommend doing them
You literally are making no sense, the weight is causing your body to bend over, so why would you need to use your abs? Are you sure you're even doing it right? If anything, your quads and glutes would feel more worked.
Had the opposite once where I saw a guy loading 3 plates and I thought "3 plate front squat, that's pretty good" Then he proceeded to press it. Safe to say my chin dropped through the floor.
Yep gorilla arms, long femurs and short torso here. Love OHP and DL’s, hate squat and bench. Floor press and trap bar deads seem to work best for me personally. Thanks Alan! Great advice as always. 👌🏽
Thank you for explaining the forearm length issue, I've always wondered why I could manage front squats as a beginner at low weight and now they make my upper body feel incredibly uncomfortable and I can't even manage half the weight of my low or high bar squat.
I can barely do 3 of them at 50% of my regular squat 1rm. Wrists hurt like crazy, and if i do the "mummy" pose, I struggle to control the bar. I'm adding them to help get more vertical with my back squat but damn...I am NOT used to this movement.
My front (zombie squat) started a lot weaker than my back squat however i worked on it for over a year, and I'm now more upright during back squats. I learned how to push knees forward more, brace better and externally rotate my hips, all of which helped with achieving a more efficient back squat
@@MuscularMontel oh yeah for sure. I get ahead of myself sometimes too, my legs can push a certain amount of weight but if I'm folded over what's the point. Kinda like grip and deadlift
Spot on about the short torso long legs thing and the long arms too. Got both, not weak but absolutely struggled with front squat. Always ended up fighting to hold the bar from pulling me face first into the floor. Good, ego free and scientific guidance here.
As a college athlete, our strength and conditioning coach only ever has us do front squats (because they help prevent injury because it's slightly less weight, and it's way more similar to a lot of athletic positions)
Thank you for mentioning the differences in body proportions! I have super long limbs and a limited extension in my thoracic spine, so the front squat is a nightmare for me. I modified it by doing it on a box squat and widening my stance so I can keep my torso more upright
Since adding front squats a few months ago I've noticed carryover to all my major lifts. I should add, I still suck at front squats, just less now than I did before. In a few more months they may become useful for leg strength but right now they have help mobility, core strength and upper back strength, in addition to helping me clean up my squat technique. For years I was one of the naysayers, the doubters but now I'm fully converted.
I used to hate front squats, but picking SSB was a bless. I use my front squats as a core excercise, not leg one. My main weakness during backsquats is core, whenever I fail squat it's because my core didn't hold up, it's often the case with reps, each one is way harder than previous one. The front squat takes away the initial tightness (which is provided by hands placement during backsquats), I have to rely on my core muscles all the way down and up.
Recommend Zercher squats for people who hate front squats! I hate front squats, so instead of doing them every leg day, I rotate lighter front, high bar, and zercher after heavy back squats.
I have not done front squats for at least 5 yrs started to do it again! did lift to 295 at the age of 50 and the bruises on my shoulders the next day says it all!
I like that Alan stresses that you should do what you enjoy. It is more likely to get people to keep working out. If someone is always miserable in the gym the second they have a reason to not be there they'll stop being there. I've got a home gym and every time we work out it is a delight. I love trying new things, hard things, and so forth. But I'm always reticent that my body and brain are just always itching to play some video games while eating cookie dough.
Front squats are one of my favourite exercises. I don't do them very heavy, just after squats as an accessory, ATG paused. I love the way I feel them in my core.
You're living my dream Alan. I mean not running my own gym but growing such a impressive beard...mine is just an joke compared to yours. Please always appreciate and treat him with respect and never take him as granted! On and on South of Heaven 🤘
I'm nearly 50 yrs old. I'm not competitive but I enjoy training. Due to various physical factors, both front rack options SUCK for me, so I bought a front squat/Zercher harness. I never enjoyed front squats UNTIL I tried this device.
Some interesting points made and was very surprised that a pt for once understood that people are different instead of talking utter bollocks.This is why I enjoy your posts👍💪👍
Using straps to train keeping the whole hand on the bar while doing warmup sets of front squats is one of the best and easiest ways to improve the front rack.
Alternatively if you don't care about having a good front rack position, tie the straps around the bar and use them as handles instead. Very easy on the arms/wrists and you can front squat without the position being a limiting factor.
I HAVE THE SAME ISSUE WITH BACK SQUAT FORM (WEIGHT FOCUSING ON HEALS) AND I LOVE DOING FRONT SQUATS BECAUSE THEY RESOLVE THIS. WOHOOOOOO I LOVE YOUR VIDEOS ALAN
Yeah, it is generally easier on the knees, because you don't bend as forward as you would during a back squat, thus the center of gravity of the bar is farther from your knees and it puts more pressure on your quads instead.
@@csabadanyiko6096 Hahaha that sounds sarcastic. My bad if my first comment sounded rude, that definitely wasn't my intension! Since the knees would be further away in a front squat, which is usually the case (as you said), there is going to be more force on the knee since the moment arm of the knee joint is increased. Front squats definitely use more quads with that more forward knee position, but that's the same reason that there is more force on the knee. Increased moment arm -> quads have to contract harder to compensate for the longer moment arm i.e. produce more force -> knees receive that force. That's why people always used to preach "don't let your knees pass your toes when you squat!". Although knees over toes is a completely fine way to squat if adapted to, it does in fact put more pressure on your knees mathematically speaking. I've been through times where my knees felt better when I was front squatting as opposed to back squatting, and I believe this could be one of two things in my particular case: (i) the load on the bar is lighter, so there is just less force on my knees, and (ii) if you squat with knees not very forward, your hips will have to compensate and flex more. The rectus femorus is the only muscled that can flex the hip and contract the knee. Its generally undertrained because it doesn't activate very well under hip flexion. I think that can also be a root of knee pain problems -specifically quadriceps tendinopathies.
Thank you for saying what you said at the end about sometimes not everyone can do every exercise. I see that sentiment A LOT in online lifting communities. I think it might actually be accurate if everyone had time/access to a physical therapist or coach. On top of the time required for basic research required just to get into a sport (especially a dangerous one like anything involving weighted resistance) and actual training. I'm an ultra lifting noob (less than a year) have just started squatting again due to knee problems some weeks ago. I'm 6'4'' and have proportionally very long legs and arms compared to the vast majority of folks. So this vid was a bit of sad news because I'd like to try front squatting. Even on back squat already I have to lean forward a bit more than most. But I will try anyways. Thank u Monsieur Thrall, ur vids are informative AF!
Alan thanks for talking about folks with non-average body shape/lengths. I fit the entire description you talk about and I always wondered why my front rack was so taxing. S/F
There is also still the good old forgotten Zercher Squat, If someone has problems with the Rack Position. Big bonus, after Zercher Squats, Front Squats feel comftorbale...:-)
An interesting and well timed video. I took last week to get full recovery in before starting a new 8-12 week program. Been thinking of how to handle the second leg day. I haven't done front squats seriously for years. Most of the time did them to do something different without any logic or planning, but since last year I've been much more deliberate. Plus, I do a fair bit of standing overhead pressing (as I have a log, and a viking press attachment for a land mine). I think I will put the front squat in the plan for Friday and see what's what. It's very hard for me to get my hands under the bar in the front rack position, because my arms aren't long enough for it. I always use the cross arm position to rack in the front position.
As someone with long arms, short torso, kyphotic t spine, and long femurs, I sincerely thank you for making this video I can reference when people try to talk me into attempting front squats again.
Used to see you guys train every morning next to Vans carpet while I worked there. Your gym has grown a lot over the years and I am happy to have found your channel. Thanks for the information since I am just beginning to get into weightlifting and saw you in my recommendations and thought you looked familiar
I feel like zercher squats would transfer more to picking up stones or other stuff of the floor, and they're easier to do than front squats, and they engage your back more than front squats which we know to be the most needed muscle group for strongman
Wow dude, it's been a long time since I watched any of your videos and I was kind of shocked at how lean you have gotten. Your new physique looks so much better, imo. Nice work!
A front loaded squat (either with a barbell of a goblet squat) is something i always do on my 2nd leg day of the week. I use it for sets of 10-15 reps and it helps me strengthen my core.
I don't have the wrist mobility to rack properly but I DO use a couple towels or even long wrist straps to wrap the bar which allows me to stabilize it on my shoulders, just higher up. I don't even touch the bar with my hands now.
Sometimes, they're just more convenient. You can do front squats without using a squat rack. I've been in scenarios where all the squat racks were taken up at the gym, but the lifting platforms were still open. I want to squat, but I don't want to wait for a squat rack to open, so I'll just front squat on the lifting platform.
I don’t do front squats for the forearm reason. Lol!! But my back squats have been pretty solid. I’ve hit 440lb. I’m 55, I train what I know will work for me. Not to say I’m not open to new ideas. But if I don’t get anything from it, I’m moving on. Thanks Alan
as usual, well articulated. I fall into the 2-3 times per week front squaters because they are hard and I want a bigger front squat. totally agree, not a neccesary thing if you just don't want to do them. but I tend to agree when david goggins says you should be doing shit that sucks regularly for the sheer fact that it sucks and you don't want to do it.
I love Zercher squats. I feel like I can almost equal my back-squat weight and work some of the same areas as the front-squat without stressing my shoulders & elbows.
At 6:08 you move your foot during a rep. I have to do this sometimes too to get the right... symmetry, for lack of a better word. I’ve always felt this was a major flaw in my lifts but seeing you do it brings me some comfort knowing that it even happens to pros. Thanks for the videos. I’ve been learning from you for years now and I very much appreciate it.
Alan I just had shoulder surgery and cannot get into the normal back squat position. Have you had any clients with this issue ? I assume you just have an ssb but for us home gymers the front squat is a great tool.
Gotta say, I have 3 knee surgeries and back squats feel horrible for me even though I always liked squatting, so when I started doing front squats it helped me a lot with knee issues and it gives me a better core engagement so I always feel that compound exercise feeling. Rack position is a pain to learn but once you get it right, feels kinda comfy. Also you should make more montages of your training like the first part of the video it's kinda relaxing and motivational at the same time.
Im a oly weightlifter and my coach always makes me front squat with a full grip. He always tells me that its a back excercise as well as a leg excercise. Id suggest some of u guys work on shoulder mobility and try fill grip front squats, they will light up your upper back.
I was thinking this. I only program 1-3 reps and a few sets for front squats now. Then I just get the bulk of my quad work with hack squats or split squats. Tried all sorts of programming for front squats and had very little/no carry-over to comp lifts, but still enjoy starting my quad work with front squats working up to a heavy 1.2 or 3.
If you can do goblet squats or have machines, then yeah front squats are not much good for ganky old bloke legs. The juice ain’t worth the squeeze. I’ve been getting good Results just from 15-20 rep goblet squats. Leave the heavy stuff to the back.
I've broken both shoulders at different points; rack position can FOAD. Zerchers aren't exactly fun, but they're not near as painful as a rack position. Maybe I could train to it but like...how much energy would I put into it vs doing something else that works?
Was just watching your mountain man breakfast part 2. I didn't realize you were a Body Bearer. At least I think that's what was on your shirt. If so, kudos to you man. Definitely not an easy gig, physically or mentally. Also, I live down the street from the coffee company you used in that video lol.
They make you feel awfull and highlights your weakness, so yes.
THEH HURT!! I tried today it hurts my front sides!!!
Just like bulgarian split squats. I like doing both. Pretty humbling
@@Jspec03 those are hell. Started liking them, just been fiximg my form cause I would get lower back pain at times when using weights. Other than that they are a good quad pump
Any weakeness, they'll grab and yank on. Hard.
Ultimate bracing test lol
I wish someone would make a compilation of Alan just moving shit around his gym and working out in silence. It's very relaxing.
@@MuscularMontel I'm really confused with what this has to do with Tom Dylan's comment? Hahaha
@@johnnyclaymore6725 so am i, after seeing your reply. I don't know how it ended up here
ASMR for weightlifters.....
I just wanna see more pics of Alan’s legs. No homo, they just look aesthetic af
@@MuscularMontel what was your comment? Now I'm confused.
I do them just because I have a thing for being choked. For me front squats are a very high value lift, they effectively train the legs and also offer a lot of carryover to other lifts.
looool
Lol! Also I found front squats have really improved my bracing, especially zombie front squats
Most people don't do them correctly, so they don't end up choking themselves. I'm talking about those people who hold the bar instead of letting it sit in the clavicle groove.
@@marcus_ohreallyus partly why I switched to zombie front squats so when my form breaks it turns into a zercher squat lol! Have so many bruises from failed pr attempts. Current best is 245 zombie.
Being choked ? Gay lol
I know his motto is Train Untamed, but to me, it always sounds like Train On Time!
dude the first time that i heard it, i thought he said "tread un timed" and i was so confused
James hetfield effect
I thought "sad but true" was "set patrol"
I used to hear train un-trained
🤣🤣😂😂 I always hear "trade on time", it even made sense to me like my life was fine with it being like that. I feel dumb.
For me it was “tren on time” and I was just like oh so thats how he got that strong
100% worth doing. Way more badass than regular squats and they hit them core and upper back muscles like crazy.
Which grip are you using?
@@MrSham3less custom jello handle glizzy gobbler grips
@@Wayf4rer ayo wtf?
@@MrSham3less Oh you meant the squats, I just do a front rack
@@Wayf4rer glizzy!!!!!
Nothing better than the feeling of an empty gym in the morning
Facts!!!
The whole gym to yourself or just a couple of other people. No traffic sounds, just pure focus.
That’s why I own a home gym.
Also a mountain man breakfast
Or at night
Working on the front squat has actually helped my back squat.
Same here
Same here. Also helped my cleans.
Could you explain more🤔
@@mistamaog I was doing the same thing Alan was doing on the back squat...not keeping knees forward coming out of the bottom. The front squat fixed that.
@@mamabear9389 For me I can't squat that low except if I do like goblet squats, so I'm tempted to do front squats.
Honestly, I just do them because it’s the only type of squat that I can get atg depth and it feels comfortable.
it is ok to not go atg on normal back squats but if they are more comfortable then you should do it instead
@@inigoxd oh for sure, I just find going to depths any more shallow than atg makes me feel super wobbly, especially in my back, hence why back squats are sort of off the charts for me.
Front squats are the only kind I can do and hit depth while remaining upright. An old college back injury forces me to lean what I feel is too far forward when I back squat. Maybe I push my hips too far back. Whatever I do, I just try to keep the compressive pressure off my low back.
@@mlpreiss I feel you. It sucks racking the Bar knowing you will have back pain for the next 2 days because your core compression wasnt on point
Same here, I have always felt more comfortable doing front squats more so than back squats.
I have long arms and long legs (including relatively long femurs). Back squat always felt unnatural and gave me a lot of elbow & hip pain. Also killed my low back even before hitting parallel. Switched to front squats 8 months ago and it was the best decision *for me*. No more joint pain, can go completely ATG with no low back pain, core and upper back are much stronger, front rack forced me to improve mobility, actually seeing leg gains, a lot of carryover my deadlift. Some people hate the front squat and see no benefit. You just have to try it and see.
Low bar squaring might also be an option. I had the same issues before I learned how to a low bar back squat. I’m 6ft 4 so high bar isn’t an option
Same here, it just a feels more natural due to my long frame.
Would you like to adjusting your stance narrower?
@@throwsbear4334 I agree. I’m 6’3” and find low bar way more comfortable
I am that same build. Long arms and I've always noticed my femurs are very long. Back squats have always felt unnatural. I heard Arnold say in a youtube video that he likes front squats because he doesn't have a great squat body (short torso). Tried front squats and my legs have gotten considerably stronger. I enjoy them way more.
I think front squats are very important. It keeps my mobility in check and strengthen the upper back. It's also a really good variation for a low stress week
I love front squats, probably my strongest lift. I think they helped me a lot with functional strength and athleticism, and they also blew up by back squat from 365 to 415. Funny enough, I actually find it a lot easier to hit depth with front squats than back squats
Dang. What was the before and after front squat for that 365-415 back squat?
@@its_james_fitness Before training front squat I was at 365, then I stopped training due to the pandemic, but when I came back I trained front squat for six months and when I tested my back squat it was 415
Functional strength is a fictitious term.
@@rickyparrish2570 I disagree
@@its_james_fitness front squat went from 295 to 345 in that period
I will say though, a set of medium-weight front squats just hits different sometimes. It's a beautiful thing if you can get past the initial wrist pain.
Use the bodybuilder grip on front squats and you’ll be fine
Yes its much easier with bodybuilding style
I started doing front squats specifically because i was horrible at them and I hated them. This was about 3 months ago. The first couple weeks were miserable. But now I actually really like them. And my back squat has improved along with it. An unexpected benefit was that my lower back pain is completely gone. Not sure why, but I'll take it. Great vid, keep it up!
Core
Front squats are crucial to a happier life.
Definitely helps make a powerful core: ABS
except when they make me very sad every time i think about doing them
@@creepyjoe7287 just think about the dope DOMS you’ll get when it’s done.
@@franciscomiranda6882 I don't do strongman so I will stick with my behind the leg deadlifts instead, gives an insane burn
@@creepyjoe7287 oh I’m not either. But front squats, when programmed right, helps with regular back squats down the road.
I’m a tall skinny guy with both long arms and legs, short torso. In the beginning they were fucking hard, but now I think they’re 1 of the best exercises one can do, and getting strong at them will improve other lifts like you said. I think every one should at least try them for a couple of months
Exactly. At first front squats are highly demanding but overtime they become easier
Haven't seen anyone say it yet but for me getting shoulder gains helped provide a padding for the bar when doing front squats
I did front squats last Friday for the first time in 4 years. It felt strange and challenging, but great
(Fullbody 3x week) I alternate between Squats + SLDL and Deadlift + Front Squats
I only do Zerchers. Got a herniated disc from back squating. Never got comfortable with front squats. Fell in love with the Zercher.
An essential movement for weightlifting, but I believe anyone can benefit from the quad, core, and upper back gains it entails.
Just got done with my leg day and did front squat instead of back. Was asking this question while doing it and the timing of this video is super cathartic.
yes... especially if you're an olympic weightlifter (duh)
and if you want to control big weight in front of you.
So being one of those who has struggled with the front rack position I have used the crossed arms approach. I still have noticed a lot of improvement in my upper back strength with the front squat. I’d say it’s still a very valuable exercise even if you can’t get into the front rack position; I’d advise against just throwing it out.
A few years ago I couldn't front squat without straps, but I kept working at the mobility with the bar staying in the J-cups. Once I got that down, I started to front squat with a technique bar and plates just as skill practice. Then I ditched the squat rack and added sets of 1 clean and 2 more front squats as part of my safety squat warm-up. Then I realized that fear of a heavy barbell landing on my front rack was holding me back, so I started taking my top front squat set from the squat rack again so I could progress more and develop familiarity with heavier weights and ditch the fear. After that set I'd keep the workout going up in weight but move to the SSB. The strengthened thoracic extension from the SSB squats have contributed to progress in the front squat. After a couple of years there's been a lot of skill progress. Mostly of the time invested has been time I would have been doing other types of squats as warm-ups anyway, so I feel like I've gotten multiple benefits: warm-up plus mobility, stability, and skill. I also benefit from the quad focus because quads are a strong point of mine, but in other squats scoliosis and a spinal injury make my posture tend to fail before my quads. It's been well worth the years it's taken to improve this exercise. Thanks for the video, Alan!
I personally love front squats, but my mobility isn’t good enough to hold the bar in a good rack position. I’ve found for me that crossing your arms out in front of you and holding the bar across your front delts is an effective way to hold the bar.
Same
You can use straps to work your way into the rack position. Just tie the straps where you would keep your hands for the front rack and then hold the straps instead of the bar. Then just work your way down the strap until you get to the bar and voila. Youll get it in a month
Probably lack of shoulder and upper thoracic mobility. Stretch your lats and internal rotation of shoulder.
i've switched over from high bar back squats to just doing front squats recently and i like them a lot more. they help work my core/upper back more, way less spinal compression, and it doesn't require spotting. They also hit my quads much harder and i can get my butt lower too! Hit 305 lb for a single recently (though I'm still very new to them), hoping I can reach 315 lb for reps
I have a love-hate relationship with front squats. The make me feel really accomplished on a good day, and dreaflull on a bad day
My front squat is actually pretty strong (relative to my back squat at least). I also love the feeling in my quads. I just feel like the front rack discomfort is an unnecessary distraction. Especially for anything with reps.
(I know nobody cares about my front squat. I’m just commenting for Alan’s algorithm gainz)
i care. i had the same issue. a coach i was working with told me everybody has a spot. he helped me find it. a little lower rack than most and my discomfort is not a distraction now. got me on a regular rotation of zerchers too, pretty discomfort free too.
good coach to me, good luck to you
Finally someone who acknowledges long arms can be an issue for front squats! Seems like the majority of people think it's a mobility wrist issue when in reality those people are asking you to bend your wrist backwards to a way smaller angle then 90° to compensate for the bar choking you out... Dude the bar is going into my throat the higher my elbows get and me flexing my wrist backwards to a 45° angle is me trading choking for dislocation... It's not a wrist mobility problem when I'm just as or more flexible then the person telling me I lack mobility
Been implementing front squats as a finisher and they are excellent for added quad/core strength! Has helped me brace my core when doing back squats, highly recommend putting them in your program 👌
Second part as the sun was going down is the bit I resonate with.. My rack needs work, yeah I squat considerably less but I don’t care, just do more reps…. rack will improve with time, as will strength.. one day in the future it will be respectable… Thanks for the vid Alan, love your work 👊🏻
Been watching you from dam near the beginning of your UA-cam career you sure have learned and grown alot great info and insight
I’ve started doing front squats about a year ago and I like them, but I can only use about half the weight I use for back squats. They’ve definitely increased my quad size, which is pretty nice. So I’d recommend doing them
nothing ever felt like it worked my abs harder than front squats
have you tried doing abs
Glad I wasn’t the only one 😂
Yep, sometimes bailing out of a front squat is your core being unable to keep the weight upright. It’s an amazing core exercise.
You literally are making no sense, the weight is causing your body to bend over, so why would you need to use your abs? Are you sure you're even doing it right? If anything, your quads and glutes would feel more worked.
Have you tried double KB front squats? They're easier on the legs, but they make you contract your midsection harder than FS.
Front squats are so much fun tbh. I love the look newbies give me thinking that I'm gonna OHP all that weight before I drop down
Had the opposite once where I saw a guy loading 3 plates and I thought "3 plate front squat, that's pretty good" Then he proceeded to press it. Safe to say my chin dropped through the floor.
@@kirby7475 Jesus christ. I'm fairly strong for my size but not to that extent 🤣
Yep gorilla arms, long femurs and short torso here. Love OHP and DL’s, hate squat and bench. Floor press and trap bar deads seem to work best for me personally. Thanks Alan! Great advice as always. 👌🏽
Thank you for explaining the forearm length issue, I've always wondered why I could manage front squats as a beginner at low weight and now they make my upper body feel incredibly uncomfortable and I can't even manage half the weight of my low or high bar squat.
I can barely do 3 of them at 50% of my regular squat 1rm. Wrists hurt like crazy, and if i do the "mummy" pose, I struggle to control the bar. I'm adding them to help get more vertical with my back squat but damn...I am NOT used to this movement.
My front (zombie squat) started a lot weaker than my back squat however i worked on it for over a year, and I'm now more upright during back squats. I learned how to push knees forward more, brace better and externally rotate my hips, all of which helped with achieving a more efficient back squat
You don't need to be more upright during back squats if you're doing them low bar
@@RyanMcIntyre by upright i mean, not letting the bar fold me
@@RyanMcIntyre i.e. A mote solid and stable torso
@@MuscularMontel oh yeah for sure. I get ahead of myself sometimes too, my legs can push a certain amount of weight but if I'm folded over what's the point. Kinda like grip and deadlift
I find front squats a great alternative after any back tweaks/strains. Much nicer on the lower back.
This. These and super light RDLs are my goto for rehabing a back injury. Ofc, I do these anyway, but yeah, these are awesome for working on an injury
Spot on about the short torso long legs thing and the long arms too.
Got both, not weak but absolutely struggled with front squat.
Always ended up fighting to hold the bar from pulling me face first into the floor.
Good, ego free and scientific guidance here.
I stopped lifting 2 years ago but still watch Alan.
“we don’t do it unless it sucks” and these are metal af, so we do it
As a college athlete, our strength and conditioning coach only ever has us do front squats (because they help prevent injury because it's slightly less weight, and it's way more similar to a lot of athletic positions)
F in the chat for everyone living in Toronto who hasn't felt the embrace of a gym in so long
United Soviet States of Canada
@@DAatDA supreme leader doug ford and emperor trudeauhito
communist canada
Damn sorry boss that u live in a communist country that stinks
Thank you for mentioning the differences in body proportions! I have super long limbs and a limited extension in my thoracic spine, so the front squat is a nightmare for me. I modified it by doing it on a box squat and widening my stance so I can keep my torso more upright
Since adding front squats a few months ago I've noticed carryover to all my major lifts. I should add, I still suck at front squats, just less now than I did before. In a few more months they may become useful for leg strength but right now they have help mobility, core strength and upper back strength, in addition to helping me clean up my squat technique. For years I was one of the naysayers, the doubters but now I'm fully converted.
Love that you touched on the mind muscle connection vs the mine movement connection
Newer Alan thrall vids always feel so philosophical I feel so wise after watching them lol
Good thing I have front squats on docket tonight. I’m currently on block 2 of the Strongman template and loving it!
So I have lumbar scoliosis (is not that bad) I can't do "normal" squats so front squats are the way to go
I used to hate front squats, but picking SSB was a bless. I use my front squats as a core excercise, not leg one. My main weakness during backsquats is core, whenever I fail squat it's because my core didn't hold up, it's often the case with reps, each one is way harder than previous one. The front squat takes away the initial tightness (which is provided by hands placement during backsquats), I have to rely on my core muscles all the way down and up.
I absolutely love front squats because I do the cross arm rack position and I feel like a genie
Recommend Zercher squats for people who hate front squats! I hate front squats, so instead of doing them every leg day, I rotate lighter front, high bar, and zercher after heavy back squats.
I have not done front squats for at least 5 yrs started to do it again! did lift to 295 at the age of 50 and the bruises on my shoulders the next day says it all!
I like that Alan stresses that you should do what you enjoy. It is more likely to get people to keep working out. If someone is always miserable in the gym the second they have a reason to not be there they'll stop being there.
I've got a home gym and every time we work out it is a delight. I love trying new things, hard things, and so forth. But I'm always reticent that my body and brain are just always itching to play some video games while eating cookie dough.
Front squats are one of my favourite exercises. I don't do them very heavy, just after squats as an accessory, ATG paused. I love the way I feel them in my core.
You're living my dream Alan. I mean not running my own gym but growing such a impressive beard...mine is just an joke compared to yours. Please always appreciate and treat him with respect and never take him as granted!
On and on South of Heaven 🤘
I just started front squats like a month ago and they have made me improve greatly
I'm nearly 50 yrs old. I'm not competitive but I enjoy training. Due to various physical factors, both front rack options SUCK for me, so I bought a front squat/Zercher harness. I never enjoyed front squats UNTIL I tried this device.
Great vid Alan. I'm really enjoying your no BS, laid back attitude lately.
Some interesting points made and was very surprised that a pt for once understood that people are different instead of talking utter bollocks.This is why I enjoy your posts👍💪👍
Using straps to train keeping the whole hand on the bar while doing warmup sets of front squats is one of the best and easiest ways to improve the front rack.
Alternatively if you don't care about having a good front rack position, tie the straps around the bar and use them as handles instead. Very easy on the arms/wrists and you can front squat without the position being a limiting factor.
I HAVE THE SAME ISSUE WITH BACK SQUAT FORM (WEIGHT FOCUSING ON HEALS) AND I LOVE DOING FRONT SQUATS BECAUSE THEY RESOLVE THIS. WOHOOOOOO I LOVE YOUR VIDEOS ALAN
Front squats for me help me engage my core better and for some reason its alot easier on my knees than back squats
Yeah, it is generally easier on the knees, because you don't bend as forward as you would during a back squat, thus the center of gravity of the bar is farther from your knees and it puts more pressure on your quads instead.
@@csabadanyiko6096 That's not exactly how that works
@@MrSocialish please enlighten me then
@@csabadanyiko6096
Hahaha that sounds sarcastic. My bad if my first comment sounded rude, that definitely wasn't my intension!
Since the knees would be further away in a front squat, which is usually the case (as you said), there is going to be more force on the knee since the moment arm of the knee joint is increased. Front squats definitely use more quads with that more forward knee position, but that's the same reason that there is more force on the knee. Increased moment arm -> quads have to contract harder to compensate for the longer moment arm i.e. produce more force -> knees receive that force. That's why people always used to preach "don't let your knees pass your toes when you squat!". Although knees over toes is a completely fine way to squat if adapted to, it does in fact put more pressure on your knees mathematically speaking.
I've been through times where my knees felt better when I was front squatting as opposed to back squatting, and I believe this could be one of two things in my particular case: (i) the load on the bar is lighter, so there is just less force on my knees, and (ii) if you squat with knees not very forward, your hips will have to compensate and flex more. The rectus femorus is the only muscled that can flex the hip and contract the knee. Its generally undertrained because it doesn't activate very well under hip flexion. I think that can also be a root of knee pain problems -specifically quadriceps tendinopathies.
Good clear cut info. Liking this intro much better too
Thank you for saying what you said at the end about sometimes not everyone can do every exercise. I see that sentiment A LOT in online lifting communities. I think it might actually be accurate if everyone had time/access to a physical therapist or coach. On top of the time required for basic research required just to get into a sport (especially a dangerous one like anything involving weighted resistance) and actual training.
I'm an ultra lifting noob (less than a year) have just started squatting again due to knee problems some weeks ago. I'm 6'4'' and have proportionally very long legs and arms compared to the vast majority of folks. So this vid was a bit of sad news because I'd like to try front squatting. Even on back squat already I have to lean forward a bit more than most. But I will try anyways. Thank u Monsieur Thrall, ur vids are informative AF!
This video made me grateful for having the ability to do front squats. 😊
I used to hate them, but now I love them.
Alan thanks for talking about folks with non-average body shape/lengths. I fit the entire description you talk about and I always wondered why my front rack was so taxing. S/F
Haha! Wild man :) And don't forget another favorite - zercher squats!
Alan once again giving it straight. Love it!
There is also still the good old forgotten Zercher Squat, If someone has problems with the Rack Position. Big bonus, after Zercher Squats, Front Squats feel comftorbale...:-)
Paused front squats are great quad builders. Coming out of the hole is all quads
An interesting and well timed video. I took last week to get full recovery in before starting a new 8-12 week program. Been thinking of how to handle the second leg day. I haven't done front squats seriously for years. Most of the time did them to do something different without any logic or planning, but since last year I've been much more deliberate. Plus, I do a fair bit of standing overhead pressing (as I have a log, and a viking press attachment for a land mine). I think I will put the front squat in the plan for Friday and see what's what. It's very hard for me to get my hands under the bar in the front rack position, because my arms aren't long enough for it. I always use the cross arm position to rack in the front position.
As someone with long arms, short torso, kyphotic t spine, and long femurs, I sincerely thank you for making this video I can reference when people try to talk me into attempting front squats again.
Used to see you guys train every morning next to Vans carpet while I worked there. Your gym has grown a lot over the years and I am happy to have found your channel.
Thanks for the information since I am just beginning to get into weightlifting and saw you in my recommendations and thought you looked familiar
Was watching videos on front squats and this popped up 🙏
I added front (zercher) squats to my routine to try and improve my balance. Plus they're fun.
Mobility tip: Let bar touch your neck and rest on your delts, arch upper back slightly and hold with two fingers with a wider grip
I feel like zercher squats would transfer more to picking up stones or other stuff of the floor, and they're easier to do than front squats, and they engage your back more than front squats which we know to be the most needed muscle group for strongman
Wow dude, it's been a long time since I watched any of your videos and I was kind of shocked at how lean you have gotten. Your new physique looks so much better, imo. Nice work!
A front loaded squat (either with a barbell of a goblet squat) is something i always do on my 2nd leg day of the week. I use it for sets of 10-15 reps and it helps me strengthen my core.
I don't have the wrist mobility to rack properly but I DO use a couple towels or even long wrist straps to wrap the bar which allows me to stabilize it on my shoulders, just higher up. I don't even touch the bar with my hands now.
Sometimes, they're just more convenient. You can do front squats without using a squat rack. I've been in scenarios where all the squat racks were taken up at the gym, but the lifting platforms were still open. I want to squat, but I don't want to wait for a squat rack to open, so I'll just front squat on the lifting platform.
AWESOME VIDEO...‼🤘🏼😎👍🏼 and always Remember.... "TRAIN UNTAMED"...‼‼
I don’t do front squats for the forearm reason. Lol!! But my back squats have been pretty solid. I’ve hit 440lb. I’m 55, I train what I know will work for me. Not to say I’m not open to new ideas. But if I don’t get anything from it, I’m moving on.
Thanks Alan
This man speaks only the truth.
as usual, well articulated. I fall into the 2-3 times per week front squaters because they are hard and I want a bigger front squat. totally agree, not a neccesary thing if you just don't want to do them. but I tend to agree when david goggins says you should be doing shit that sucks regularly for the sheer fact that it sucks and you don't want to do it.
I love Zercher squats.
I feel like I can almost equal my back-squat weight and work some of the same areas as the front-squat without stressing my shoulders & elbows.
You mean Zercher right?
@@personaltrainerbrian4581
Yeah.
Damn.
I've been spelling wrong dozens of times on my exercise callender.
Same. Long legs, short torso, front squats suck for me and feel unnatural. Zerchers rock
At 6:08 you move your foot during a rep. I have to do this sometimes too to get the right... symmetry, for lack of a better word. I’ve always felt this was a major flaw in my lifts but seeing you do it brings me some comfort knowing that it even happens to pros. Thanks for the videos. I’ve been learning from you for years now and I very much appreciate it.
Alan I just had shoulder surgery and cannot get into the normal back squat position. Have you had any clients with this issue ? I assume you just have an ssb but for us home gymers the front squat is a great tool.
Was that gwar bring back the bomb playing in the background, great content Allan
Excellent video! 🙌
Thank you for highlighting the body geometry issue. Zerchers for me...
Love your videos thanks for no bullshit simple instructions
Gotta say, I have 3 knee surgeries and back squats feel horrible for me even though I always liked squatting, so when I started doing front squats it helped me a lot with knee issues and it gives me a better core engagement so I always feel that compound exercise feeling. Rack position is a pain to learn but once you get it right, feels kinda comfy.
Also you should make more montages of your training like the first part of the video it's kinda relaxing and motivational at the same time.
Im a oly weightlifter and my coach always makes me front squat with a full grip. He always tells me that its a back excercise as well as a leg excercise. Id suggest some of u guys work on shoulder mobility and try fill grip front squats, they will light up your upper back.
Comment before you get too into it but for powerlifting I think they’re further down on the list of best accessories to pick.
Some people seem to find that it helps their deadlift soo...lol.
I was thinking this. I only program 1-3 reps and a few sets for front squats now. Then I just get the bulk of my quad work with hack squats or split squats.
Tried all sorts of programming for front squats and had very little/no carry-over to comp lifts, but still enjoy starting my quad work with front squats working up to a heavy 1.2 or 3.
If you can do goblet squats or have machines, then yeah front squats are not much good for ganky old bloke legs. The juice ain’t worth the squeeze. I’ve been getting good
Results just from 15-20 rep goblet squats. Leave the heavy stuff to the back.
@@Xplora213 I've actually been doing a lot of goblets as well as of late.
@@BasementBrandon need a lot of volume to keep those JTS AI PRs coming!!! 😊 💪
I've broken both shoulders at different points; rack position can FOAD. Zerchers aren't exactly fun, but they're not near as painful as a rack position. Maybe I could train to it but like...how much energy would I put into it vs doing something else that works?
Was just watching your mountain man breakfast part 2. I didn't realize you were a Body Bearer. At least I think that's what was on your shirt. If so, kudos to you man. Definitely not an easy gig, physically or mentally. Also, I live down the street from the coffee company you used in that video lol.
Theyre my favourite,
Fantastic carry over for ice hockey.