It’s squat time! 🏋️♂️
Are you a front squats or back squats person? Which one is more effective to train squats for athletes? Honestly.....it all depends on the athletes fitness capabilities and goals!
The athlete needs to take in effect their mobility and the muscles they want to focus on when choosing what squat type to exercise. These two videos show the two different types of squats. Kyle is performing front squats while I am performing back squats. •
The requirements for training front squats: - Great mobility in the thoracic spine, wrists, and shoulders to rack the bar - Hips and groin mobility need to be good to squat low and keep the knees in line with the toes
- The ankles need to have good mobility too for limited rounding of the back - Quads and upper back focused
The requirements for training back squats:
- Less mobility in the shoulders, hips, and ankles
- Hips, glutes, and lower back focused
Both front and back squats focus on different muscle groups as well as they improve different aspects of athletic performance. Since front squats require more mobility to perform and focus on quads and upper back, athletes can’t go too heavy or else they can get injured. Instead, their main purpose for front squats is to improve flexibility, jump power, sprint speed and shoulder health. Back squats involve the hips, glutes, and lower back and don’t need much mobility to perform. Therefore for people with tight hips, bad shoulders, and more focus on strength, back squats are for them. •
With my bad shoulders and tight hips, I tend to focus on back squats more than front squats for myself. To help improve my mobility in my hips, I place two plates under my heels to lift them up off the ground. This forces my ankles to move more and gives me more flexibility to get deeper in the squat. Athletes can do this too to help improve their lower body mobility in their squats!