Squat variations is a widely argued topic in Strength and Conditioning. Several arguments exist between which squat variations should be used and the associated benefits or risks associated with the exercise. Research has previously demonstrated increases in muscle activation during the front squat when directly compared to the back squat. Muscles typically monitored during the exercises are: Rectus Femoris, Bicep Femoris, Erector Spinae and Gluteus Maximums. Obviously increased muscle activation is a primary target for Strength and Conditioning, as greater activation patterns indicate greater motor neuron recruitment, meaning larger muscle contraction. Larger muscle contractions are important for athletes looking to target specific muscle groups, associated with increased performance to their sport. Greater motor neuron recruitment and muscle contraction indicate greater muscular strength. Therefore greater muscle activation associated with the front squat is going to lead to increased performance. However more recent literature has identified no significant difference (P< 0.05) in muscle activation patterns between the front and back squat. It is worth noting that weight used during the back squat is significantly (P<0.05) greater than the front squat. If activation patterns remain the same, but the weight is less on front squats then should front squats only be used to taper training load during a busy training schedule between competitions. Getting the same activation patterns, with less risks and tonnage than heavier back squats. Surely as the greater load achieved during the back squat, greater improvements to performance will be observed if heavier back squats were used rather than front squats, achieving bigger tonnage? Transferability between exercises and sports specific movements should also be considered. The front squat correlates to the full clean and jerk, specifically the catch position. With weight used and movement pattern, directly transferring from the front squat position to the clean and jerk. It's clear to see that the front squat should be used for in season athletes, monitoring their volume load whilst maintain elevated performance level and for athletes looking to compete or perform Olympic lifting movements. Whilst the back squat clearly demonstrates a higher maximum weight used during the movement, with the increased weight is the increased chance of injury. Should front squats be used for their transfer to sports at a lower load or back squats with the increased weight and subsequent supercompensation with increased chance of injury? All comments and opinions welcome.
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