Front Squat VS. Back Squat | WHICH BUILDS MORE MUSCLE & STRENGTH?
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- Опубліковано 8 тра 2016
- READ FULL ARTICLE WITH PHOTOS
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Hey guys! In this week’s episode of the VERSUS SERIES we are going to be comparing the FRONT SQUAT to the BACK SQUAT! Which is better for building muscle? Which builds more strength? And, which has a lesser risk of an injury?
If you missed the last episode where I compared the Barbell Bench Press VS. Dumbbell Bench Press, you can check it out HERE!
But before we begin, let’s talk about why we squat and learn a bit more about THE CORE. The core refers to the group of muscles that are used to stabilize the thorax and the pelvis during dynamic movements such as the front or back squat. These muscles include the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm.
Now, in general, squatting builds stronger muscles that can lead to an increase in speed and power which can be applied to general lifting purposes or sports. However, when evaluating the risks and benefits of each exercise you first must take into consideration the reason WHY someone is squatting, THEIR strengths, THEIR weaknesses and THEIR goals. Many studies have shown that both back and front squats recruit many major muscle groups such as the upper back, abdominals, lumbar spine, glutes, thigh adductors, quadriceps, hamstrings, and calves. But the emphasis on these muscles shifts from one lift to the other. So in order to see which exercise is best for you, let’s compare them starting with the barbell back squat!
Barbell Back Squat
The barbell back squat focuses more on the hips, glutes and lumbar spine and places more of the load on the posterior half of your body. The main muscles involved are your glutes, quads, hamstrings, lower back and calves and you’ll activate your core for stabilizing purposes as well.
To perform the back squat you are going to get underneath the barbell and rest it across your shoulders, traps and upper back.
Now the set-up for a back squat is also much easier for when performing high rep sets because the barbell rests across your shoulders & traps. Once in place you are going to lift the barbell off the rack, step back, and stand with your feet about shoulder width apart. For the sake of this comparison I am going to be using the HIGH BAR version of the back squat. For actual muscle engagement the bar position doesn’t matter.
You can also choose to have a wide stance or a close stance. Which stance you choose will come down to personal preference.
As soon as you are in your preferred stance you are going to sit back and lower yourself to the ground. Keep your chin up, chest up, and push your knees out as you descend. As soon as your body is fully descended you are going to push through your feet and drive the barbell back up to the starting position and repeat for reps.
Now another thing you need to keep in mind for when performing this movement is that you need to engage your core before descending by drawing in a breath and then holding it while flexing your core. This is how you stabilize your body so you don’t bend in half under the pressure of the barbell on your back and as you become stronger you will use this same technique when lifting heavier weights while wearing a weight belt.
Now let’s take a look at the barbell front squat. This movement places more emphasis on the quadriceps and the upper back but the main difference is that because you are holding the barbell in front of your body, this exercise requires a more upright posture which will minimize flexion in the lumbar spine.
However, because of this you will need much more core stabilization throughout the movement to avoid spinal flexion, or rounding of your upper back.
Now the reason why this movement places more emphasis on your quads is because there is more knee flexion. This is because the barbell is in front of your body resting across your anterior deltoids and clavicles thus pulling you forward as you descend which also takes a bit of the emphasis off your glutes and hips as well.
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Can I do this with a barbell? i dont have a bahbell
😂😂😂
lol
looool
lmao
you the real mvp
The boston is strong with this one !
Low BAAHHHHHHH with your feet shoulder width APAAAAHHHHTT
I thought this dude was an Australian pretending to be American LOL
Factssss
@@universalconquest4447 he never spoke like this before though lol
Yep it sure is the bah
BABA BENCH PRESS VS THE DUMBELL BENCH PRESS.. MADE MY DAY TY
You are very welcome!!!
skip to 15:07. You´re welcome
thank you sir
Thanks so much
Fiip Roh Thanks.
DIdn't have to listen to that horrible Boston accent longer than i needed to...thank you sir
Thanks!!!
" *If you are a half rep squatter, cut the shit, and do it right.* "
Scott Herman~
Bah. High bah, low bah... bah.. bah.. bah.
+GForceIntel lololololol
+ScottHermanFitness we love you Scott, haha give our best to the family
Best comment!
lol, I guess I'm not the only one to notice that
😂😂😂😂😂😂
front squat hits core like a boss.. I do it for abs and it works awesome..
I did it for legs but was suprised how much my core developed over time
Just holding the bar in the upright position with the most weight you can is a fucking killer exercise. Your don't even need to do the squat :p
@@justwatchingffs371just make sure you’re bracing properly
Oh man this video was INSANE!! SO MUCH INFORMATION!!! But I did my best to condense it all so you guys don't have to go nuts trying to do your own research to compare these exercises as they both have lots of benefits depending on your goal, flexibility, and weaknesses.
Now the REAL QUESTION is...... what do you want to SEE NEXT??? :-D
RELATED LINKS:
Barbell Bench Press VS. Dumbbell Bench Press
muscularstrength.com/article/Barbell-Bench-Press-VS-Dumbbell-Bench-Press
Squat: High Bar Vs. Low Bar
muscularstrength.com/article/Squat-High-Bar-Versus-Low-Bar
Should I Wear A Weightlifting Belt? Are You Using It Wrong?
www.muscularstrength.com/article/Should-I-Wear-A-Weightlifting-Belt-Are-You-Using-It-Wrong
ALL VERSUS SERIES VIDEOS
ua-cam.com/play/PLacPhVACI3MNwwM_EgqLrM6B69N_8uiVE.html
+ScottHermanFitness You did a great job Scott!
+ScottHermanFitness Make a video about dubbell row vs barbell row? or compare to seated cable row? Or make a video pullups vs chinups.
+ScottHermanFitness Bahr bahr bahr bahr bahr bahr bahr. Great info Scott. I see so many in my gym with their knees going in, and it makes me cringe.
+ScottHermanFitness Zercher squat vs front squat please. I know it much lower weight with zerchers but would appreciate a video anyway. Love your vs-series.
+ScottHermanFitness How different types of grips affect pull ups? Eg. Neutral, Chinup, normal chin up grip
Great comparison and breakdown man!
Came here just for the bahbell :D
😂😂😂😂😂
almost sounds Australian
hes adorable
She want's the D :P
Atletiks Fitness lol me too
With front squats somehow i feel lighter and my legs feel fuller idk why. And my core feels stronger too. Since i dont do any abs exercises even though i have alot of fat on my belly i started seeing some definition on my abs
Yeah man Im gonna try it for the first time this week, glad to see that shit hittin the abs!
This was an all around excellent and very well put together video explanation of the two variations of barbell squats. Thank you Scott! So much useful info, now time for me to apply more of this into my work.
Excellent video once again Scott, thanks. I think this vs series is one of the best and most informative things you've done. Keep up the good work!
love the mini anatomy class at the beginning Scott :D great vid with plenty of baahs.
High BAH or low BAH
😂😂😂
Been doing Squats for more than 5 years and im still learning . Ty Scotty! Very Informative!
front squats have been a huge help with my posture and quad development, i found just changing foot width makes a big difference !!! awesome videos man..
Love how you explained this! Thank you
The whole series has been excellent so far. Genuinely helpful. Thanks for doing these, man!
awesome video man. Your examples, technique and even you camera angels are 100% perfection. It's insane how much you can learn from just 1 of your videos. Great work as usual. Keep it up.
Bah bah black sheep have you any wool?
lol this needs more likes
I do both to target different muscle groups :-).... great vid Scott! It's always interesting lo learning the comparisons between the two and the proper forms.
you target the same.
Do not overthink, just squat.
That's it.
Incredibly thorough. Scott is in a league of his own on UA-cam.
Thank you so much for these amazing tips, I really love the VS-series.
Dumbbell vs barbell rows? :-)
Awesome video man, I'm really enjoying the versus series
+frederikscience Bahbell*
+B Johnson lmao
*Scott, I'm not sure why you changed your accent, but it made me feel nervous the entire time*
I appreciate you putting this video up. I have been looking for information regarding the Front Squat because I wanted to know which was better. I previously had and AC Joint Separation which required surgery to reconstruct the joint and this video was very, VERY useful. I will continue doing the Back Squat so that I can reduce and minimize any risk of re injuring myself. Thanks for the upload!
great video scott! i love all the knowledge your dropping. keep up the good work.
8:25. When you forget to talk in your fake accent.
Brock Kelley 😂
😂
It isn’t fake is it
He’s from boston
I lived in Boston for 7 years as an adult. It's fake.
Translation:
ahhms: arms
baah: bar
bahbeeh: barbell
faah: far
heah: here
neaah: near
ahch: arch
stahwt: start
pee-ah: pr (personal record)
Please contact me on what's app
01098087580
Apaat: apart
Exceptional education. It is rare that trainers go into the depth of true understanding of what we do, and WHY we do it along with corrective cues to keep the posture in line.
great video scott, very informative and i know it took you a lot of effort to make it. keep them coming.
I can only do front squats because the back squat hurts my shoulders and makes my arms fall asleep. I need to invest in padding
@St. Petersberg actually there should be a slight horizontal angle to the back squat
Padding is not going to help with your shoulder pain or keep your arms from falling asleep you might need to work on shoulder mobility
You can tell it’s much more effective, Scott is exerting so much more energy in the front squat.
Excellent advice ... I'll surely incorporate both of them to my routines. I'm currently using only the Back Squat
omg thanks for this scott. the picture of you squatting with that wide stance is exactly how i feel comfortable doing it. I wasn't sure if it was incorrect since I see so many people not do it that way
Has he always had the accent? Never noticed it in old videos.
NuncFluens I think he admitted to suppressing his accent in the past, then stopped.
The more I watch scott's videos the more i kinda sorta want a Boston accent.
+TheMrFaceslasher haha thanks.. move into the city, south end, you will pick it up quick! :-D
I love this video. You gave the audiences extremely-detailed informations about the benefits of both front and back squat.
Another awesome video Scott!
How come sometimes he pronounces hard R’s and sometimes no R’s, the inconsistency in his accent is killing me 😭
Never use the hard R's
It's because he's putting it on for camera 100%. As someone who spent several years in my adult life in Boston, I couldn't get past how irritating it was listening to this.
One time when i was squating, my shorts ripped.
Really really great educational video. Well structured and every bit of information is spot on.
Great video and very informative Scott. Shared ! Thank you
"Cut the shit and do it right!" -Scott Hermanfitness 2016
Another great video, I appreciate them.. And it's still funny how your comment section is always full of sheep impressions ;)
Every video is always helpful and backed with experience and anatomical explanation, best fitness youtuber by far.
much respect bro! a lot of informations and you also show us those weird mistakes that people do and risk yourself for injury just to show us much respect 👍👌
Barbell over head shoulder press vs dumbbell over head shoulder press
+Skylanders, pokemon, martial arts master *Shoulder impingement vs shoulder impingement
Fixed it for you mate. Any kind of press, including benchpress, will train your anterior delts. If you're doing presses for your chest then there's no need to do overhead presses. You'll be training your front delts too much which will lead to too much internal rotation, or what most people call "rounded shoulders."
+lntimidating XBL wrong
liamfenwicker no mate im exactly right.
lntimidating XBL You can't build well developed shoulders without some kind of dumbbell your barbell overhead press. face it dude, it's the truth.
Anterior delts get trained from chest presses
Side delts get trained from side delt raises
Rear delts get trained from rear delt isolation pulls and face pulls
Overhead presses focus mostly on anterior delts and a little bit of side delts. Absolutely no rear delt activation. They just spell rounded shoulder.
He is the "serious version of BroScienceLife"
+Chloe Moretz Inb4 pwally
I already knew all this stuff by trial and error and injury in the past but hell I would have like havin a video resuming everything when I start years ago. Really good video scott !!!! Really simple explanation and everyting that is need to be said is said !
This is such a great video. Perfect amount of detail. I need to incorporate both. For the last year I was doing 5x5 and then latter Starting Strength. I was fucking up with the gains on the squats because I had shitty form. I wasn't activating my glutes or hamstrings, and I realized how tilted my pelvis was throughout the process of improving my form. Now I'm working on that, and when I get back to the gym, I'll be focusing on volume training for my squats (front and back) and really honing in form for both.
Scott, how about seated rows vs bent over?
I prefer bent over because then I can get fucked. Bent over and fucked.
+Polymath LMFAO
+Adam Bent Over. Requires more structural integrity.
+Devon Nguyen yeah but seated has its benefits as well, I always feel like I get a better squeeze seated
That's perfectly fine but it's always better to be good at both :)
T-Bar Row vs barbell row
+MiamiWadeFan No its T-Bahhh row vs Bahhh-bell row
Awesome video man!! You did a great job giving all the info and making it easy to understand!! Seeing those traps bulge out under the baahh when you're doing the back squat, gains!! 😁
Thanks for explaining about knee pain etc...I luv working my legs but because I've only just started working out I think I over did it with the squats as I'm getting pain in my right tear muscle when I come up from the squat. Now knowing how to adjust my stance and the difference between front and back squats really helps, I have difficulty with the back squat as I'm not able to get the bar down to my shoulders, but yeah I have a better understanding of how to perform this exercise safely and effectively, awesome stuff bro.
Why not just do both?
he did say, "bahhhbell" right? 🐐
Chris Rodriguez 😂😂😂
Great video Scott, can not wait to see more.
This stuff is excellent.
So well explained and only useful info.
Thanks man.
All about that BAHH. lol
That BAH life, bro.
you say barbell back squat. but I hear bah bah black sheep. lol but seriously, I'm really enjoying your videos. learning a lot.
Thanks for this video. I love doing both squats, but now I know better when to be doing them according to the rest of my workouts.
Hands down one of the most informative videos!
what's wrong with his accent ?
We're still doing the "bah-bell jokes" ? :P I see...
3 years later and it's still going strong
Excellent video man, you give lots of good info and no guff!
Excellent description and lots of info Thanks Scott.
If you're doing half reps cut the shit lol
bahbell bahck squaht
You're awesome man! Your videos have helped me a lot!
Awesome comparison videos. Very informative, thanks scott
Back squats in my personal opinion are not a good exercise. Why you may ask??? Because of their high injury risk. Instead one should do Romanian dead lifts for the hamstrings, trap bar deadlifts for the glutes, and front squats for the quads. Comment if u disagree or agree
You get injuired by back squats because you have shitty form / bad flexibility, simple as that.
Front squats are good enough for quads and glutes, combine that with SLDL for low back and hamstrings and you’re good
"STRENGHT" :P
+William Moelgaard lolol.. dammit :-P
+ScottHermanFitness I thought your breathe from your nose in when going down then out when going up. not from mouth
+Mark Vargas a breath is a breath
Never seen/heard it explained this well...thanks
best fitness channel on youtube! your info’s are always helpful
+Michael Taylor awwwww Thanks Michael! You going to join our Spartan Race Team?!
THE BAHBA
pahk the cah in the hahvahd yahd
Love these as much for the breakdown of each exercise as much as which is better
awesome tutorial Scott!
congrats here from Brazilian audience!
I love the way he says baw bell lol, love you man!
man incredible video man super props.. motivated af
really really helpful! cleared a lot up! thanks
really really good one!! solid INFO!!!
Like always, I learn a lot from your videos, and I appreciate that you do them for us. I like to do both front and back squats. Would you suggest that I alternate them weekly, or should I try to do them both each week?
You're the best man!!
Wish I knew about you years ago.
Very useful information / video, thanks again!!
Thank you for this video!! Had some myths I thought about them busted.
thanks for the vid man, was wondering about the difference the other day.
Great video, so informative!
like every lift with different variations, I always find the best one to do is both! barbell bench one week, dB the next; front squat one week, back squat the next, etc etc
Thanks man, this helped a lot !!
Nice video Scott I don't now why I didn't watched this video before you really helped me especially when you performed the back squat . Because I didn't realized that I was going all the way down by only using my knees . I guess that's why I started to feel some kneeache while doing squats
Thanks Scott. Excellent Demonstration... Front & Back..!!!
always helpful, thanks Scott
Thank you Scott, Very professional explanation.
thank god for this video, so embarrassed to try front squats because never knew how to properly do it, cheers scott
+Mitch Morgan this will help you for sure!
Hay man great video thanks for your time and help
Proud of u doing this in depth valuable video as form before weight is a must.
Amazing info!! Thanks man!