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View Full Version : Front Squat Vs Back Squat


Andy Shelton
08-10-2011, 08:27 PM
I have suffered several recurrent low back issues over the past 6-8 years and I am no longer able to back squat with out exacerbating my low back issues(Herniation and some nerve root impingement). I back squatted pain free for years(I'm 50 now).

I can front squat without pain. Can I substitute FS for BS in various templates? Also if I do so, do I need to add more hip extensor work( RDLs for example) to offset the relative lack of Hamstring/glute involvement in the FS?

Troy Kerr
08-10-2011, 08:44 PM
Yes substituting FS for BS will work fine. You should evaluate your hip mobility as well, glutes, hamstrings, hip flexors, IT Bands, and calves, this will go a long way in injury prevention as well as comfort when squatting. If you are squatting below parallel ( hips below knee), and sitting back on your heels, there is still a fair amount of glute/hamstring contribution to the movement. Adding supplemental hip extensor work will work great and compliment heavy squatting, just as you would need to do with back squats. As long as there isn't any pain or discomfort with anything you do. Greg's Olympic Weightlifting Book has a chapter with great pictures on mobility as well as supplemental training movements, and lifting %s. What was the cause of your injury?

Andy Shelton
08-11-2011, 06:21 AM
SOme of my back problems are degenerative but the initial injury was a compression injury dropping from a helocopter with a rucksack on and making a bad landing about 8 years ago.

I have gotten CTs/MRIs, seen the chiropractor and PT almost continuously since but I am finally making concessions because it has healed only to a point and not completely.

Steven Low
08-11-2011, 08:19 AM
May be an article of interest for you:

http://www.theironsamurai.com/2011/06/30/are-back-squats-really-necessary-the-legs-hips-and-ass-issue/

Andy Shelton
08-11-2011, 11:38 AM
Great article. It speaks to exactly my situation and pretty much answers my questions!