Front Squat vs. Back Squat

[DOGMA]

I am having some problems increasing the poundage of my front squat. I recently switched over to DC training priciples and I know many of you guy's are very advanced lifters so I would like to ask you guy's what is the differential between your front squat and rear squat? Just to see how my lifts compare. Please give your input. Thanks.

Current Back squat= 475lbs
Front squat=225lbs (I just these today got 10 before failing on 11)
Both lifts are ass to heel's.

My differential is 47% seem's poor to me?
My current weight is 226 @ 6-0"

 

[Nssca]

You didnt say in your post but try using a smith machine for fronts.

 

[TooPowerful4u]

I am having some problems increasing the poundage of my front squat. I recently switched over to DC training priciples and I know many of you guy's are very advanced lifters so I would like to ask you guy's what is the differential between your front squat and rear squat? Just to see how my lifts compare. Please give your input. Thanks.

Current Back squat= 475lbs
Front squat=225lbs (I just these today got 10 before failing on 11)
Both lifts are ass to heel's.

My differential is 47% seem's poor to me?
My current weight is 226 @ 6-0"

My best regular squat is 405x12, but my best front squat is 315x12. Not too far off.

1. Maybe your quads are weak. Back squats incorporate more glutes and hamstrings, front squats are more purely quads.

2. Maybe your form isnt tight and your struggling to keep form rather than being able to completly concentrate on the lift. Are you good at front squats, or have you just begun doing them? I learned once you can do the lift as second nature and you dont have to think about form at all, then you can lift heavier and harder and push a lot more.

3. Maybe your range of motion isnt what u think in comparison. I have yet to see someone who can back squat as deep as they can front squat, maybe your lifts are a 3 inch depth difference and you dont even notice cuase it "feels" like the same depth, hence your totals are way different.

just a few things that could be wrong, maybe someone else will chime in here with some info, but thats what i think as of what could be wrong

 

[MikeS]

Erector Spinae (low back) muscles are also a factor. Not so involved in front/hack squats.

 

[Cman34677]

agreed with mike....

when looking at front squats you have to take into account all the ancillary muscles that go into keeping you balanced, which causes you to have to use a lower weight...

also as Mike said, you ahve more core muscles going into lifing the weight when squatting, as squatting is more of a total tigh building excercise and front squats are more geared towards the quads

CMan

 

[cal]

yes the front squat seems a little low...

back for me 405x8
front afterwards is 275x8

 

[bigheinz]

I like the power machine for front s here you have a pic, is very easy to move a lot of weight, and you can feel and exellent stimulation. I use to move 968 pounds.

 

[huge-inc]

Smith

Try fronts on smith or squat machine....weight should increase

 

[DOGMA]

Thanks for the input guy's.
TooPowerfull, my form is solid and I agree isolating the quads more will abviously effect total weight. The distance the weight travels is also greater with the front squat because I do go lower, prolly 4 to 6 inches lower than rear squat if I went that low on the rear squat I would fall backwards. With the rear squat the weight is also lower on my back than where I sart with the front squat above my shoulder joint.

I see no advantage in using the smith machine over free squats so I never use it for squats. If someone could explaine why its better for squating I'd use it.

Bigheinz, Thanks for the pick. Thats some serious weight there, I aint in your league bro! Yes, in my gym we have the same machine and yes my squat is much greater with it. The last time I used it was a few weeks ago and I could push 6 plates per side. I use it for a change now and again. Do you think it stimulate the muscle better than front squats? maybe I should use it more often?

Really what I was wanting to hear from you guy's was what was the % differential betwen your front and rear squat to give me an idea of how far behind my lift was compared to your's.

Thanks for the input!

 

[DOGMA]

Cal, yeah yours is 70% of your rear squat kinda wher I thinking mine should be.
Thanks.

 

[wgtnmuscle]

yes try smith machine squats
i get a better leg workout when i do front squats in the smith machine
in stead of regular squats
and what a pump

 

[RicPhoenix]

Anyone like that Hammer strength squat machine ?

 

[feelnfit]

the hammer squat will not hold enough wt for me. i have to get someone from the gym to ride on top for extra wt. i like the hammer hack squat. burns good.

 

[bigheinz]

Thanks for the input guy's.
TooPowerfull, my form is solid and I agree isolating the quads more will abviously effect total weight. The distance the weight travels is also greater with the front squat because I do go lower, prolly 4 to 6 inches lower than rear squat if I went that low on the rear squat I would fall backwards. With the rear squat the weight is also lower on my back than where I sart with the front squat above my shoulder joint.

I see no advantage in using the smith machine over free squats so I never use it for squats. If someone could explaine why its better for squating I'd use it.

Bigheinz, Thanks for the pick. Thats some serious weight there, I aint in your league bro! Yes, in my gym we have the same machine and yes my squat is much greater with it. The last time I used it was a few weeks ago and I could push 6 plates per side. I use it for a change now and again. Do you think it stimulate the muscle better than front squats? maybe I should use it more often?

Really what I was wanting to hear from you guy's was what was the % differential betwen your front and rear squat to give me an idea of how far behind my lift was compared to your's.

Thanks for the input!

Yes, your legs going to change with this machine, it let you go deep with out the problem of the bar in the front squat, this machine is a powerfull exercise, do it with a wide position of the feet or foot like i did in the pic.
Low reps and heavy 3 sets max, superset with heavy leg extensions.