Lab Report – 365 20/01/16

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πŸŽ“ πŸ“ LAB REPORT-365 πŸ“ πŸŽ“
#20: Which squat should you do – the Back Squat or the Front Squat?

Both.

Jokes. Let’s ask a better question. Which method should you use for the best results?

Both.

Seriously. Let’s take a look at both of the squats and analyse why you should be doing both.

1 – Get bigger legs.

Never skip leg day and when you do leg day, make it leg life. EMG (Electromyogram) readings show that both the front and back squats recruit almost all major muscle groups (Glutes, Adductors, Hamstrings, Quadriceps, Calves, Upper Back, Abs, Lumbar, etc). However, when examined closer under an EMG, the results demonstrate that they have differences.

Back squats focus more on the Posterior Chain, especially when performed with a low bar style squat (Should you use a high or low bar squat? Do both. We’ll talk more later).

Front Squat on the other hand require a more upright position, shifting the emphasis to the Quadriceps. This will require a greater sense of balance as the weight if not support by the spine.

Generally, back squats can be performed with heavier resistance, and thus may feel more effective at stimulating strength and muscle gains, but there are many other factors that must be accounted for, such as reps, sets, diet, flexibility, skill, accommodation (not housing), fatigue, injury history, etc.

2 – Sports Performance

Squatting makes you stronger. When you are stronger, you have more potential to express speed and power in sport. Both styles of squats engage triple extension (Hip, Knee, and, Ankle extension). In sports, you use triple extension, however, sports such as Football, Soccer, MMA, even Netball, are uncontrolled environments, meaning that as an athlete, you may need triple extension from different positions, meaning you need to be strong in different positions. The gym is a controlled environment, meaning you get to choose where you can be strong. So train to be strong in many positions including both the Front and Back Squat Positions.

3 – Mobility

Front Squat require more flexibility/mobility. The Thoracic Spine needs to be able to maintain extension to keep you chest up; the shoulders need to have sufficient protraction and upward rotation to hold the bar in place; and the wrists need to have sufficient extension to hold onto the bar itself.

Mobility is a vital component to athletic performance. Why not train mobility and strength with both Front and Backs Squat?

These are only a very few points on why you should do both, but instead of talking about squatting, why don’t we all just get out there and do squats.

All. The. Squats.

For more info:
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email: coach@aplabs.com.au
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photo credit to: hookgrip – The best weightlifting accessories.

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