Front squat is definitely much better, it strengthens the legs a lot and hits the core and back even pretty hard. In the process, an athlete is given a counterbalance to allow for a better posterior weight shift, which improves squat depth. But you should use other types of Squatting more. Selecting which movement to use depends on training goals, overall joint/muscle stiffness, and prior or current injuries. If you are engaging in a sport, where a powerful hip extension is important, the Back Squat can definitely help you improve that. ... As mentioned in the differences between front squats vs. back squats, the front squat has less compressive forces through the lumbar and knee joint. Technically speaking, the overhead squat outperformed the back squat for the anterior trunk muscles, as measured by the EMG activity of the rectus abdominis and the external oblique. Stand with your feet slightly wider than hip-width apart, toes slightly turned … A few primary factors differentiate a front squat from a traditional back squat. What sport are you trying to improve? At the moment the video was taken, his 1RM Back Squat of 220 kg, which equates to  72,7% of his 1RM Back Back. This is also the reason why we use the Handsfree Front Squat vs the Back Squat with our young athletes that start engaging in strength training because it teaches them to learn and acquire the right squat technique. Besides the extra core and shoulder benifits…which one would you think would be best overall? In all squats, ankle mobility and calf flexibility can be an issue. Be aware that while the muscles listed below are predominantly lower extremity muscles, the squat should be considered a full-body exercise. Why is strength training important for athletes? There tends to be an ongoing debate between which style of squat is better. It’s been that way for so long that to question its supremacy is considered to be blasphemy in some gym circles. Are you planning to compete? It is true, that the Overhead Squat trains the movement pattern of the squatting technique better than any other strength exercise. How do you think people snatch heavy? If you are interested in targeting the posterior side as well, the Back Squat is a great exercise to do that. What are you trying to strengthen? Worse comes to worse, you can just alternate the two in order to have some variety. Worse comes to worse, you can just alternate the two in order to have some variety. Like earlier posters said, it does depend on what you’re looking for, but for most people, overhead squats are next to worthless for strength development, You just can’t load it. To do a front squat, you load the bar on the meaty parts of your shoulders, in line with your collarbone. Due to the small percentage, they concluded that the claims of superiority of the overhead squat for trunk … If you only have access to dumbbells, hold one dumbbell with both hands in front of you, or you can hold a dumbbell or a kettlebell in the center of your chest with both hands to perform a goblet squat. Lifting the load from the front allows you to take on a heavier load because it’s more focused on the anterior (front) muscles. How much weight should you use for power training? Types of overhead squats. If you use the wonderful exercise that is overhead squats, use lower reps and aim for perfect form. Generally speaking the first 12 months my athletes do only Overhead Squats and Front Squats and then I start to introduce the Back Squat. Be warned I participate in both powerlifting and Olympic lifting comps so my advice is probably best taken in with that in mind. Overhead Squats limit the load that you can use so much that you can’t really build strength effectively using overhead squats. The Back Squat offers more benefits if you want to load up and become stronger, more powerful or bigger. Most coaches will cover the differences and think about the commonalities of back and front squatting with the overhead squat. Hold the barbell at the same height, but resting on your chest and the front of your shoulders for a front squat, or hold the barbell overhead for an overhead squat. Squats vs Lunges: What Exercises are Better and Effective. “The overhead squat is the ultimate core exercise and peerless in developing effective athletic movement. If you can safely perform one lift and not the other, the choice is clear. Well said. Quadriceps. *READ FULL ARTICLE WITH PHOTOS*https://muscularstrength.com/article/Front-Squat-VS-Back-Squat-Which-Builds-More-MUSCLE-STRENGTHHey guys! As a … Try using a dumbbell overhead with … Yet, the recent resurgence of Olympic Weightlfting has given the front squat […] I have just started incorperating over head squats for my higher rep work 15 rep range. Check out our full Front Squat vs Back Squat article for more details! So if you are an overhead athlete, front squats would a better choice for your goals. Back squats engage your hamstrings and glutes more, while front squats are best to target your quads. But there is another contender for the number one lower body training … If you don’t need it, why risk it? Goblet Squat The best overall for what? If you use the wonderful exercise that is overhead squats, use lower reps and aim for perfect form. This may mean using dumbbells instead of a barbell when benching or front squatting instead of overhead squatting. 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