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Unless you're training for powerlifting, front squats are a better choice in terms of lower-body muscle recruitment and back health. In fact, I rarely have clients do back squats anymore.
The latest issue of the Journal of Strength and Conditioning Research has a University of Florida study with this conclusion: "The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments."
The study also found that back squats had "significantly higher" spinal-compressive forces and greater torque on the knees. Another point for front squats is improved hip mobility. Since they force you to keep an upright position, you're allowed to achieve a greater range of motion. This means your glutes, hams, and quads are working harder.
So if getting jacked and staying jacked for a long time is your goal, front squats are the only squats you need.
לקוח מT-nation
אז אם ככה מעכשיו כולם לעשות הרחקת כתפיים במקום פרס בעמידה
ופרפר במקום בנץ' פרס
הידד!
The latest issue of the Journal of Strength and Conditioning Research has a University of Florida study with this conclusion: "The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments."
The study also found that back squats had "significantly higher" spinal-compressive forces and greater torque on the knees. Another point for front squats is improved hip mobility. Since they force you to keep an upright position, you're allowed to achieve a greater range of motion. This means your glutes, hams, and quads are working harder.
So if getting jacked and staying jacked for a long time is your goal, front squats are the only squats you need.
לקוח מT-nation
אז אם ככה מעכשיו כולם לעשות הרחקת כתפיים במקום פרס בעמידה
ופרפר במקום בנץ' פרס
הידד!
