Author Topic: Front squat back squat ratio  (Read 3852 times)

0 Members and 1 Guest are viewing this topic.

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Front squat back squat ratio
« on: February 09, 2016, 08:11:58 am »
0
Hey guys I'm wondering how the ratio is between front and back squat. Lately I've only been doing front squats and my current 1RM is 140kg (around 315lbs) which is a bit over 1.5xBW for me but as I'm not doing any back squats at the moment and also not intend to do so in the near future I'd like to now what my back squat numbers are at... Can anyone give me an estimation about that?

Thanks! :)

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #1 on: February 09, 2016, 08:22:02 am »
0
I think it's too hard to tell. Why can't you just test your backsquat "comfortable" 1RM every now and then?

maxent

  • Hero Member
  • *****
  • Posts: 2253
  • Respect: +1405
    • View Profile
Re: Front squat back squat ratio
« Reply #2 on: February 09, 2016, 08:29:28 am »
0
Between 0.8 and 0.9 usually. If you're efficient it will be closer to 0.9, where efficiency is defined by the carry over tothe classical lifts (SN & C&J). It's a measure of how closely your FS resembles your BS, the more foward lean on BS the closer it is to 0.8 and the more upright the closer it is 0.9. This is a rough heuristic of course, there are exceptions to the rule and several confounds, eg depth. .. some ppl do very shallow FS, some do very deep FS .. whereas BS might not be the same depth, more depth doesn't necessarily mean less weight, some ppl get more bounce out of the hole with depth and can lift more weight, some lift less weight the deeper they go etc.

IF you use both lifts in training your ratio will be more true. If you never do a FS and test it out, of course you wont be very good at it, there is a huge technique component to it, not to mention form strength (which is how good you are maintaining good positions).

Another thing is doing a lot of FS is a waste of time, better use of time is using the BS for volume and the FS for low reps & volume .. this way you get the benefits of building whole body strength with the BS which doesn't suffer to the same degrees as FS as you do more volume .. and it carries over well to the FS so long as you're practising it regularly.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #3 on: February 09, 2016, 08:43:38 am »
0
The reason why I switched to front squats was because I had some recurrent lower back issues and also hip problems... front squats did not bother me at all. So maybe I'll try to do some back squats again and see how that goes. I don't see why doing a lot of front squats would be a waste of time though.

maxent

  • Hero Member
  • *****
  • Posts: 2253
  • Respect: +1405
    • View Profile
Re: Front squat back squat ratio
« Reply #4 on: February 09, 2016, 08:50:56 am »
0
The advice to do BS as a staple and FS as an assistance was based on the individual being able to do either. In the case of a pathology where you can't do one or the other, obviously you'd choose the variant which allows you to try without pain. But if you're healthy and can do both lifts, BS is better because it's easier to do more volume with the bar on your back than on your chest. You can also use more weight on the BS while doing more volume than with the FS. These are the main reasons to use BS as a strength builder  and the FS to exhibit it imho.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #5 on: February 09, 2016, 11:16:44 am »
+2
IT DEPENDS.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #6 on: February 09, 2016, 11:37:49 am »
0
I think front squats are great for "general" athleticism. No reason at all not do do them or to think you're limiting yourself if you only do front squats.

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #7 on: February 09, 2016, 01:58:52 pm »
0
Quote
I think front squats are great for "general" athleticism. No reason at all not do do them or to think you're limiting yourself if you only do front squats.

That's what I thought. But I will see if I can incorporate some backsuats back into my training without issues next cycle otherwise I just keep doing frontsquats. :)

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #8 on: February 09, 2016, 02:18:06 pm »
0
Plus, you're kind of a beast doing hip thrusts anyway, with 200 kg. So... I think you have a perfect combination of quad+glute/+glute so to speak.

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #9 on: August 08, 2016, 02:47:17 pm »
+2
so basically, there's no fucking difference.

Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29615
  • who run it.
  • Respect: +7018
    • View Profile
    • Email
Re: Front squat back squat ratio
« Reply #10 on: August 08, 2016, 09:38:03 pm »
0
ha nice. what's that from?