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Thread: Front squats vs back squats for athletes

  1. #11
    Member boldwarrior's Avatar
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    Re: Front squats vs back squats for athletes

    Oh, and not to forget,
    Most people dont know how to squat....

  2. #12

    Re: Front squats vs back squats for athletes

    I don't think learning to squat is that hard but that's off topic.

    Interestingly Dan Pfaff has somewhat phased out squats and seems to prescribe Trapbar deads more. Some of his athletes (Rutherford) mainly use the stepup as their lower body static lift.

  3. #13
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    Re: Front squats vs back squats for athletes

    I have often wondered about the trap bar deadlift. My coach put it in my program a few years back, and it's an easy lift to master. I wonder how it impacts the taller high performance athlete though. Some have questioned the deadlift, and I'm not sure how the trap bar deadlift compares.

  4. #14

    Re: Front squats vs back squats for athletes

    Quote Originally Posted by T-Slow View Post
    I wonder about the trap bar deadlift. It's an easy lift to master, and I wonder how it impacts the taller athlete.
    It would be easy for a taller athlete. In the videos I have seen all the athletes use the upper hand holds. Relatively short range of motion. From my observation it's weights..........not the most important aspect of training for a sprinter or jumper. Helps the first part of a sprint and preventing injury.

  5. #15
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    Re: Front squats vs back squats for athletes

    Well let me get more specific. I wonder how the trap bar deadlift compares to the deadlift in overall recruitment and efficacy as a main lift.

    Currently my big guy doesn't do a whole lot of lower body lifting because he's still progressing without it, and I don't know what to prescribe safely as of yet other than some low weight Romanian split squats and some light reverse leg press as there is a low back issue still outstanding.

    Some here have mentioned feeling that they feel the deadlift saps the CNS quite a bit. Has anyone found a difference between the traditional deadlift and the trap bar deadlift?

  6. #16

    Re: Front squats vs back squats for athletes

    Hell, if he's progressing why add or change anything other than normal progression.

    I would say it's in between a back squat and classic deadlift because of the torso position. Maybe people say it bangs the CNS harder because you have to start concentrically from a dead stop, otherwise I cannot think of why it would be harder on the CNS.

  7. #17
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    Re: Front squats vs back squats for athletes

    Don't worry, I'm not terribly adventurous. However, if you don't put in a lower body stimulation exercise at least sometimes, then it's not an option if you perhaps need it later on in the season when volume starts to drop or if you run into a minor injury or facility closure issues. Gotta cover those contingencies!
    Last edited by T-Slow; 11-15-2012 at 01:06 AM.

  8. #18

    Re: Front squats vs back squats for athletes

    I have used the trap bar DL and liked it as a variation to the RDL. Interesting I liked it as it seemed to me to better match the starting position. After some problems in my hips my chiro recommended removing any squatting that loaded the spine. I have since added more single leg work with the load at my sides or in front. I also found a hip belt squat a nice alternative. May try adding more of the trap bar DL and see how that plays out. The video did have some good points on the musculature of upper back as a weak link for many.

  9. #19
    Administrator Angela Coon's Avatar
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    Re: Front squats vs back squats for athletes

    Quote Originally Posted by T-Slow View Post
    Don't worry, I'm not terribly adventurous. However, if you don't put in a lower body stimulation exercise at least sometimes, then it's not an option if you perhaps need it later on in the season when volume starts to drop or if you run into a minor injury or facility closure issues. Gotta cover those contingencies!
    You can carefully progress him into some medball throws down the field as soon as the spring hits. I am still training outside but will have to switch inside any day now but the weather here has been incredible to stay on the grass.
    Early on I did hamstring curls in 3 sets usually 2 to 3 x a week and certainly I would begin reverse leg press.Sometimes you wont be able to do it but keep trying. Let your athlete's que's be your guide. Dont ask him per say as likely he will always say " I feel fine". End your sessions of speed with small sets starting with 15 and see how he responds. Yes, you need to factor this in but your point regarding putting lower body stimulation in at least sometimes is a valid one. When you get this done through the winter we can discuss the back stuff.
    I quit track the first season working with Charlie as I was so freaked out about my back.
    He was pissed with me but was really scared I hurt my back.
    I was such a suck.
    Looking back we were able to discuss that my back and hips and entire lower body were under a huge adaptation but it took several months until my back really could handle the work.

  10. #20
    Administrator Angela Coon's Avatar
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    Re: Front squats vs back squats for athletes

    Quote Originally Posted by Balance View Post
    lol Keep it Simple Sprinter KISS

    CF-2007: "If you need to do front squat for whatever reason, you'd need to supplement with another back dominant lift. If you do backsquat, you don't. If you actually have the choice and you need to limit the number of lifts in a session, the choice would be obvious. That said, you have to approach things in the way you are best able"

    http://www.charliefrancis.com/commun...-VS-Back-squat

    google search whatever keywords you want to read up on...even past Hall of Fame (HOF) Members

    i.e. google: charliefrancis.com site: Front squats vs back squats
    The other point to make clear is sprinters generally need to limit and therefor prioritize the number of lifts.
    I witnessed Charlie working with tons of people at every level in sprinting for so many different sports and it always amazed me how simple he kept things.
    I need to post my lifting in the very beginning year and show people with comments what my development looked like .
    I can't comment on Angella or the others but the pattern is the same and once the ground work has been laid more options exist.

    The main emphasis for increasing speed will not be determined by squatting. Lifting in sprinting is supplementary first and foremost.
    ( there is a better way to say this but hopefully you understand my point)

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