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Old 02-27-2009, 08:45 AM   #1
Robert McBee
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Join Date: Nov 2006
Posts: 69
Default Back Squat Myth(?)

"Myth: Back squats are better than front squats for gaining mass.
Mythbuster: Chris Bathke

Unless you're training for powerlifting, front squats are a better choice in terms of lower-body muscle recruitment and back health. In fact, I rarely have clients do back squats anymore.

The latest issue of the Journal of Strength and Conditioning Research has a University of Florida study with this conclusion: "The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments."

The study also found that back squats had "significantly higher" spinal-compressive forces and greater torque on the knees. Another point for front squats is improved hip mobility. Since they force you to keep an upright position, you're allowed to achieve a greater range of motion. This means your glutes, hams, and quads are working harder.

So if getting jacked and staying jacked for a long time is your goal, front squats are the only squats you need."


Found the above in a recent t-nation article. Wondered what opinions you guys had. My S.I. joints have been bothering me and I've been contemplating cutting back squats out of my training in favor of front squats. The above seems to give fuel to my thinking on this since I'm not training for powerlifting or mass just for the sake of mass. Improved O-lifting is my training goal.
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