best form of squat???

[Gareth83]

Right before we start to discuss, this isn't a discussion on which form of squat allows most weight to be lifted nor which provides the most overall muscle stimulation.

The reason I am asking is that my front squat is nowhere near my back squat. I have read the front squat should be 85% of the back squat, if it's not then you have serious muscle imbalances between quads and hams.

Basically I have these imbalances!!!

So if one was to train the squat for "functional" purposes, this would assume full ATG squat for obvious reasons which I don't want to get into a discussion about going to parallel, stress on the knees etc. ATG is the best for full leg development period.

But if one could perform only one type of squat would it be the "overhead" squat perhaps???

This would allow the weight to be central through the whole ROM of the ATG squat, allowing the core to be used as it should.

Although this wouldn't win powerlifting competitions as the weight will obviously be less but who would agree with me this would be the best "single" form of squat for functional purposes???

Please discuss

[kp1512]

Quote

Right before we start to discuss, this isn't a discussion on which form of squat allows most weight to be lifted nor which provides the most overall muscle stimulation.

The reason I am asking is that my front squat is nowhere near my back squat. I have read the front squat should be 85% of the back squat, if it's not then you have serious muscle imbalances between quads and hams.

Basically I have these imbalances!!!

So if one was to train the squat for "functional" purposes, this would assume full ATG squat for obvious reasons which I don't want to get into a discussion about going to parallel, stress on teh knees etc. ATG is the best for full leg development period.

But if one could perform only one type of squat would it be the "overhead" squat perhaps???

This would allow the weight to be central through the whole ROM of the ATG squat, allowing the core to be used as it should.

Although this wouldn't win powerlifting competitions as the weight will obviously be less but who would agree with me this would be the best "single" form of squat for functional purposes???

Please discuss

Gareth

Why not find the weakness and then directly train them in a structured manner?....

KP

[stronglikewood]

Interesting. I don't think the overhead squat is exactly functional. Though maybe we're not on the same wavelength with the deinition of 'functional'. To me this means greatest carry over to real world situations.. I cant think of any time i've needed to squat something with my arms extended overhead.

The Zercher from the bottom squat position in a squat rack is probably the most realistic carry over to real life situations. Maybe Zechers with a sand bag but then you'd have to limit the weight as you could only hold so many sandbags.

I've never done Zerchers. Front squats will also work your core a lot and you can use more weight. I'd use both.

[p0stscript]

I like Zercher squats, but I'm not sure how functional they are.

[assassin]

I recently read Mike Boyle's "Functional Training for Sports".

In this book he recommends the front squat as the best type of squat for functional strength.

I tend to agree with him. I find front squat done properly is way better than back or overhead.

If correcting imblance is your goal, I recommend that you try front squats. Squatting heavy weights will have to wait.

I also agree that, the best way to correct imbalances is to do specific exercises to correct the imbalance. Regardless of what type of squat, the body will take the least path of resistance and your imbalance will remain.

Its best to do some functional tests, isolate the imbalance and then get to work on it.

All the best.

[ADER]

Front squats are a killer - I find if I haven't done them for a while, it takes a while to regain form/balance, but then weight quickly builds back up. Even then 80% is closer the mark for me than 85% I reckon.

[Dtlv74]

I think front squats are the best compound quad exercise... most variations of regular squats divide the load between the quads, upper hams and glutes more evenly so give you more power, but work the quads slightly less overall.

Regular squats with a narrower stance and going as deep as possible will hit the quads a lot, but the technique is harder to do as you often end up doing a 'good morning' on the upward lift if you don't have perfect back position and flexibility.

[dope540]

i have been doing zercher squats lately as a change to back squats.

i like them and prefer them over front squats as i find it hard to place the bar just above the front delt, feels uncomfrotable and with heavy weight, my shoulder hurts.

kinda functional in my view as when you are lifting in everyday situations, you are either deadlifting it up or loading it onto your quads then hoisting it to a higher place.

[Richard]

It depends on what you mean by functional G

I like olympic back squats & front squats. Both are good as long as you've got a full range of motion, going atg. If I was just going to do one it would be oly back squats. But if you feel you're getting a quad hamstring imbalance then I would do something specific to address it, goodmornings or something similar if your hams are weak, or front squats if you need to strengthen your quads.

Overhead squats are good for strengthening the catch for snatches & are generally good for balance & core strength but you wont be able to shift much weight with them, so while they have their place I wouldn't pick them as the only form of squats I did.

[Karlos02]

Olympic squats/front squats + powerlifting squats is a great combination.

If i had to choose 1 squat it would be powerlifting squat. You can use alot of weight, more muscle involvement (not quad dominant like oly squats) core stability is a big factor, especially if you don't use a belt.