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Front squat programming advice
Posted on 6/9/22 at 10:27 pm
Posted on 6/9/22 at 10:27 pm
I would like some advice for programming front squats. I have been lifting a little over a year, mostly doing GSLP. How would you recommend adding front squats? I think I would like to keep back squats as my main lift. Is this advisable or should I skip front squats for now?
6
Posted on 6/9/22 at 10:33 pm to GalacticMicrobe99
Dont overthink it. Just swap them in place of back squats for a month or two or back squat once a week and front squat once a week. Look into Zercher Squats too. I prefer them over front squats
Posted on 6/9/22 at 11:04 pm to GalacticMicrobe99
Hatch sqaut cycle
Posted on 6/9/22 at 11:09 pm to GalacticMicrobe99
I do front squats on my second squat day. I’ve been doing them in 3 week blocks: 8, 6, and 4 rep adding 5lbs each week. I then reset after 3 weeks adding 5lbs to the 8 rep sets.
Posted on 6/10/22 at 11:11 am to Bonkers119
quote:
I do front squats on my second squat day. I’ve been doing them in 3 week blocks: 8, 6, and 4 rep adding 5lbs each week. I then reset after 3 weeks adding 5lbs to the 8 rep sets.
All the suggestions are good in here, and the above is one way to do it, replacing the 2nd back squat day with front squats. Could even do lp style with it or the above or 531
Another way is to do 5x5 after back squats starting with 40-50% of your back squat adding 2.5lbs per session.
Essentially turning the back squat into the main lift, front squat into the supplemental lift and then the rest of the session into the accessories like wendler describes.
If you want to run the front squat up quickly, do 6 weeks of lp style, take a deload and then run hatch squat cycle like Mingo suggested.
Posted on 6/10/22 at 4:57 pm to GalacticMicrobe99
Either make it an accessory on deadlift day or make it the main squat. You won’t be able to squat as much weight, but the carry over is huge.
Posted on 6/11/22 at 8:40 am to GalacticMicrobe99
How do you currently back squat, high or low bar? Is your interest in front squatting for more quad development, or just want to be good at front squatting?
If you do front squat, the challenge might be the rack position and wrist/collarbone discomfort. I can’t recommend using a sandbag enough, as you can get a ton of benefit with almost zero injury risk.
If you do front squat, the challenge might be the rack position and wrist/collarbone discomfort. I can’t recommend using a sandbag enough, as you can get a ton of benefit with almost zero injury risk.
Posted on 6/11/22 at 8:01 pm to LSUfan20005
Problem with a sandbag is that you will be limited by how big of a sand bag you can move. Sandbag training is great, but if the goal is to get a stronger front squat, which carries over to a lot, sandbags are limited. I would say a great substitute is an SSB, but not everyone had access to one.
Posted on 6/13/22 at 2:08 pm to Yeti_Chaser
Good advise.. Don't over think it.
I don't get why we have to make everything so complicated. Find out what you like.
I don't get why we have to make everything so complicated. Find out what you like.
Posted on 6/13/22 at 4:51 pm to GalacticMicrobe99
I'm not an expert but I like starting with overhead squats then when I max out there go to front squats. When I max at front squats I move to back. Then I finish with deadlifts.
Posted on 6/14/22 at 11:50 am to Robin Masters
I appreciate all of the responses from everyone. I think for now I will do as was suggested and do front squats as my 2nd squat day of the week. I will plan to add weight the same as GSLP prescribes.
I'm definitely not advanced enough for overhead squats.
I have been doing high-bar back squats almost exclusively, but I enjoy front squats and can see results pretty quickly when doing them.
I would like to get better at Zercher squats, but the times I have tried them was really uncomfortable.
I'm definitely not advanced enough for overhead squats.
I have been doing high-bar back squats almost exclusively, but I enjoy front squats and can see results pretty quickly when doing them.
I would like to get better at Zercher squats, but the times I have tried them was really uncomfortable.
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