Hello Anoop,
I saw the link on somasimple.com’s boards. I did not read the article carefully - oops. But how can I get access to the entire study? The link shows just an abstract. Also did they talk about the compressive and shear forces on the spine of each exercise?
Is Back Squat Better Than Front Squat?
March 31 2009
Which is better: Back squat or front squat? Back squat is one of those exercises which has a bad ass reputation of being THE best for overall muscle growth in your legs.
On the other hand, front squat is often sidelined as one of those secondary exercises to isolate or emphasize the quads . Or it is considered to be more more of a shaping exercise.
To see if there is any truth to these long-held beliefs, a recent study compared the back squat to the front squat in men and women who were experienced at doing both the lifts.
The study used 70% of their 1RM (maximum weight that can be lifted for one rep) for both the exercises thereby ensuring that they are comparing exercises of similar intensity.
Results
- Though the back squat used a heavier weight, muscle activity recorded in quads, hamstrings and low back was similar in both exercises. In other words, both exercises theortically are equally effective in making your legs grow!
- Compressive forces were much lower in front squats than back squats. High and continued compressive forces on the knee can cause loss of cartilage and result in osteoarthritis (usually pain in the knees).
- Glute activity was not measured in the study.
Conclusion
Front squat is equally good as back squat for your quads and hams from EMG results. As well, front squat is lot better on your knees than back squat.
If knee health & muscle activation is a concern, you might want try front squats for a change.
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Anoop | Sat April 18, 2009
I am a member of the National Strength & Conditioning Association (NSCA). So I get their journals every month.
I tried to log in and access the journal online, but for some reason I cannot.
No,they didn’t measure the forces at the spine. Excessive lumbar extension has shown to increase compressive forces ta the spine. Neutral spine is best to minimize compressive forces.
pattybirk
| Fri September 04, 2009
What about the wrist issues with the front squat (as in the pic above)? Looks harsh!
unless you have incredibly stiff wrists your wrists will adapt- you can also try the crossed arm approach although i find that a less stable and more awkward position
Anoop | Sat September 05, 2009
Hi Patty,
Part of the harsh look is because of the pic. It is a bit stretched out as you can tell which makes it look like he leaning too forward or his wrists are too far extended. I ad to minimize it a bit to get 2 pics in that square.
And as rg rightly says wrist probelms with front squats are a flexibility issue than anything else.
And the grip is supposed to be “closed” not open as shown, but I missed it somehow. When you do crossed , the grip is open though.
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