Mehdi 5 reasons not to front squat

I'm getting quite a bit of questions about the Front Squats, so let's cover this. The question first, my comments are below...

### QUESTION ###
"I've been doing StrongLifts 5x5 for several weeks now and I'm curious why you don't recommend or don't ever mention front squats? Would it be bad to occasionally include them or is there some reason?"

*** MY ANSWER ***
I actually used to be big on Front Squats.

When I started StrongLifts.com in 2007, I was doing Front Squats solely.

One, because they said increasing your Front Squat increases your Back Squat.

Two, because they also said Front Squats are friendlier on your lower back.

But both turned out to be bullshit.

Because I spent two years not Back Squatting at all.

I did Front Squats only instead, 3x/week, even did smolov for Front Squats.

My Front Squat increased to 130kg/285lb which was almost 2x my body-weight.

Supposedly, my Back Squat should have been 30kg/65lb higher than my Front Squat.

But when I tried to Back Squat, I could barely get 120kg/265lb up.

That means I was WEAKER at Back Squats than Front Squats.

Lesson learned.

If you want to get good at something, you have to do it.

That's the law of specificity (and common sense, I should have known...)

Few years later, by focusing on Back Squats only, I got to 190kg/419lb.

Didn't Front Squat in years, but tried it out of curiosity.

Got 150kg/330lb up - 2x my body-weight.

So Back Squats seem to carry over to Front Squats, but not the other way around.

Makes sense: a 150kg Front Squat is light when you can Back Squat 190kg.

The bar may be harder to hold, it's warmup weight for your legs.

Now I don't think Front Squats are terrible.

But I can think of at least 5 reasons most people shouldn't do them.

1. Different Technique

The bar rest on your front shoulders with Front Squats. This puts your torso more upright. Your body moves differently, you sit less back than with Back Squats. Alternating both styles is therefore confusing. It's like studying Spanish today, Italian tomorrow. They're kinda similar but aren't. Easier to learn one properly first.

2. Lower Weight

The bar is easier to hold on your back than shoulders. That's why you can Back Squat more. More weight is more strength. It doesn't matter if Front Squats "are harder" - a 190kg Back Squat is more weight than a 150kg Front Squat. The guy who lifts more is stronger. His muscles work harder to lift the heavier weight. More strength is more muscle.

3. Similar Muscles

It's true Front Squats work your abs and quads more. But it's not like Back Squats don't work those muscles. Your legs also move when you Back Squat. You could argue Back Squat works your legs harder because it's more weight. This is a good example of the mental masturbation people get into - Squatting is what matters.

4. Harder on Joints

Your wrists and elbows will hurt if you Front Squat with tight wrists. Crossed-arm sucks, don't use it. Stretch until flexible instead. But that's time wasted vs just doing easier to hold Back Squats. And even with flexible wrists, your knees come forward more with Front Squats. They stress your knees more than Back Squats.

5. Not Lower Back Friendly

The main reason Front Squats are friendlier on your lower back is because the weight is lower. You can get the same result by lowering the weight on your Back Squat. The idea that Front Squats are better because you can't learn forward is BS. You can lean forward too with Front Squats. I've done it plenty of times.

Now if you do Front Squats because they're "fun" or "cool" - fine.

But the way I see it, fun and cool is to get results - more strength and muscle.

To get results, you have to do what works, which isn't always "fun" or "cool".

That's why I recommend to just Back Squat.

https://stronglifts.com/apps/

Keep it simple.

-Mehdi

P.S. Olympic lifters and crossfitters obviously need to Front Squat. But even in that case it makes more sense to increase your Back Squat to 140kg/300lb first. Front Squats will be easier once you have a foundation of proper form and strength.

This works well for that...

https://stronglifts.com/5x5/

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