Squats are usually a staple in any lower body strength or muscle-building programme. Without a doubt, they are an excellent exercise when performed correctly. Often though, when we think about squats we automatically picture someone performing barbell back squats. However, most people don’t realise that the barbell back squat is actually an advanced exercise. Instead, if your squat form is still a work in progress you might want to consider front-loaded squats.
1. Strengthens your core
Not being able to create tension throughout the body and brace one’s core are some of the issues you might experience during barbell back squats. If you are unable to brace your core during a squat, your spine won’t be as well protected. On the other hand, when you perform front-loaded squats, your core will have no choice but to work hard to allow you to stay upright and hold the weight.
Free weight training is a must for a strong core and front-loaded squats are one of the best exercises to help you achieve that while building lower body strength and hypertrophy. You can also improve your core strength and stability by training it’s primary functions: anti-extension, anti-rotation and anti-lateral flexion. This, in turn, will translate into a stronger front-loaded squat.
2. Great for improving squat technique
Whether you are a beginner and want to learn to squat properly from the start or you have been barbell back squatting for years but can’t get a decent depth, front-loaded squats might just be what you need. A kettlebell goblet squat, for example, is a good place to start. Positioning the weight in front of your body will engage your core and spinal muscles (erector spinae) to keep your torso upright.
It will be easier to learn to squat deeper as your shoulders won’t be rotated outwards as they are during barbell back squat. Barbell back squats do require good shoulder mobility. If you lack the required shoulder and upper back mobility your lower back will have to compensate which can cause joint issues in the future. Mastering a basic goblet squat is your first step to a successful injury-free journey towards building muscle and strength.
3. Easier on your joints
Knee and back problems are very common among people who lift weights. A barbell back squat does indeed place a lot of pressure on your spine and knees. If you are lacking mobility and core strength but keep doing barbell back squats, chances are you will eventually get some joint problems. You might be experiencing joint problems even if you’ve never done a barbell back squat in your life. The cause is more often than not is muscle imbalances.
Either way, front-loaded squats are a great joint-friendly alternative to build lower body strength, hypotrophy, strengthen your core and improve muscle imbalances that might be causing those joint pains.
4. Less likely to overload
When it comes to strength building, barbell back squats will allow you to lift the most weight. This often leads to scenarios where people overload their bar without having the prerequisites to actually lift that amount of weight safely and with good technique. You really need to have great mobility, a strong core, know how to brace your core and create tension through your entire body during the movement.
The problem with back squats is even if you don’t have any of those things you can still load the bar heavy and do a few poor quality squats. This way you might be doing more harm than good to your body.
When it comes to front-loaded squats, it would be difficult to overload them. If the weight is too heavy and you don’t have the core and upper body strength to hold it you will simply drop the weight.
5. Plenty of exercise and equipment options
Last but not least there are numerous options to perform a front-loaded squat. This means you have a lot of room for progression. For example, you might start with a traditional goblet squat, then move to a landmine squat and when you get more experienced try Zercher or barbell front squats. Performing more challenging exercises over time (even if they are similar in how they challenge your body) is a great way to achieve progressive overload.
Finally, there is a lot of different free weight and functional equipment you can use for front-loaded squats. From dumbbells, kettlebells and medicine balls to sandbags, Bulgarian bags and weight plates. You can even use a cable machine. This makes it very convenient in a busy gym as you will always be able to find an alternative. And even if you can’t get your hands on a heavier weight you can always make your squats harder by lowering very slowly and pausing on the bottom or doing 1.5 reps.
Whether you are a beginner or an experienced lifter, there is always a place for a front-loaded squat in your programme. Front-loaded squats come with a lot of options available for all skill levels and offer a lot of room for progression while continuously improving your form and technique. It is definitely a safer way to achieve your strength and muscle building goals without putting unnecessary compression on your joints typical of barbell back squats.