Back Squat versus Front Squat

I was doing some random searches on research engines through UK's library today and I came across some pretty useful information comparing front squat and back squat. (Pictures from http://www.stadion.com/)

Both are very useful in building knee and hip extensor muscles (quadriceps and glutes) as well as strengthening your core muscles. However, "performing back squat results in a higher amount compressive forces on the spine and knee extensor movements" according to Gullet et al in this study.

A higher amount of compressive forces could possibly be harmful in the long run, with a higher probability of spine or disc problems in someone with incorrect form. Gullet et al (2009) found no substantial difference in the amount of shear forces generated in either variation of the squat. Shearing force is physical stress that is perpendicular to the horizontal surface of an object where compressive force is the amount of force running down through an object.

(above) Compressive Force (http://www.back.com/)

Shearing Force-->

Gullet et al found that "front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and knee extensor moments... the results suggest that front squats may be advantageous compared with back squats for individuals with knee problems such as meniscus tears, and for long-term joint health."

However, in a study by Yetter and Moir (2008) that examined front and back squat's ability to improve 10 through 40m sprint times they found that the heavy back squat group not only had significant increases in speed time found when compared to the control group for the 10 and 20m distances... BUT the heavy back squat group also had significantly better sprint speeds times than heavy front squat at the 40m distance. Nonetheless, I would have liked to have seen a higher number of subjects than 10. Yetter and Moir's study.

For functional ability as far as strengthening your knee and hip extensor muscles as well as your core I would prescribe a person to participate in both front and back squats, as long as their form is correct. For any one with meniscus tears, bad form that has yet to be corrected, or previous back problems, I would recommend front squat. For an athlete I would throw into their program some front squat early in the off-season to continue to confused their muscles and give their backs a different type of force to deal with while still training the same muscles. Once the pre-season approached I would transition the athlete back to back squat.

STAY HUGE

References

Gullett, J., Tillman, M., Gutierrez, G., & Chow, J. (2009). A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research, 23(1), 284-292.

Yetter, M., & Moir, G. (2008). The Acute Effects of Heavy Back and Front Squats on Speed during Forty-Meter Sprint Trials. Journal of Strength and Conditioning Research, 22(1), 159-165.

Directing a Facility

I just started a new job at the University of Kentucky this week. I am the Director of the Underground Fitness center and our attendance is mainly from campus housing. Since 99.3% of campus housing has deserted Lexington, we are left with very few attendees per day. Now the normal, lack-luster human being would take this time to relax, maybe sleep, and add adipose tissue to his body... just happy that he has a job that has a relatively slow start.

I would call the normal, lack-luster human being a lot of things, but mainly smile because he can't keep up in a workout. I'm going to find ways to occupy my time. Reading articles, perfecting my for on various exercises, learning about nutrition and injury prevention, setting new goals, etc.
It doesn't matter if you know me or not, 10 seconds into a conversation (assuming you will meet me) with me and I can guarantee to energize you. I'm like that oxy-clean guy, but for fitness.



this guy could sell somebody cancer. I feel that enthusiasm, intensity, and speaking in a yell at all times are the only way to talk about lifting while lifting. now you can approach me when I am sitting in my office, increasing my knowledge by reading articles through the library database or at www.t-nation.com and I probably won't start a conversation by yelling... but don't put it past me. I can have an intelligent argument with you, but if you repeatedly say ignorant things with nothing to back up your argument except "It's true, Jillian said it." my responses are going to be laced with reasons why everything you just sputtered out to me is wrong.

And lastly, a ridiculous show of human strength is on the video below... for those of you that follow milder sports like cross country, golf, or olympic jump-roping, lifting raw means that the lifter is not wearing a bench press shirt and is only equiped with MASS. check it out