If you’re like most people, you’ve already left 10-20 percent of weight on the table by high bar squatting instead of low bar squatting.
There’s really no point in overthinking this.
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I squatted low bar for about 6 months straight, but for the last month or so I’ve been front squatting. I feel it in my core infinitely more than I do with back squats, which is a huge benefit. I can tell they’re also strengthening my quads significantly more than back squats were; another benefit. I switched to front squats because I was beginning to experience hip flexor pain with back squats, and for some reason, front squats doesn’t seem to aggravate it.
I’ve also already seen a carryover to back squats which I’m attributing to front squats. After 2 weeks of front squatting (4-5 front squat sessions), I decided to work up to an RPE 9 back squat just to see how they felt and where I was at. I ended up setting a 10lb back squat pr after not having a bar on my back for 2 weeks. That’s wild. I can’t say for sure if it’s the front squats that did it, but I’d like to believe that it was.
Front squats get a pretty bad rap (wrap?) from most gym bros I think. They’re hard, they can be uncomfortable, they’re different, you can’t use as much weight, etc. I believe that a heavy front squat and a heavy conventional deadlift are the two most alpha things that anyone can do in a gym, provided that the form is good and they aren’t using the Scared Cat technique. Overall, they’re definitely underrated and overlooked, and they should be utilized by everyone who works out, whether it’s for sport or recreation. Front squats are a very humbling movement. Just my opinion. As someone who used to avoid front squats like the plague, I feel that I’m allowed to say that.
Edit: another benefit is that front squats seem to be easier to reach complete depth with than back squats. I don’t know why that is, or if it’s even correct. I’m just basing it off of my own experience. Also: people who can front squat with a proper front rack position seem more athletic to me which is only demonstrated by cleans and front squats; two exercises that scare people away from platforms and squat racks across the globe.
easy to explain. in a front squat, your torso is more upright and your knees shoot forward. MUCH easier to squat deeper that way, rather than with vertical shins and a more horizontal torso position.
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I wonder if it has to do with the lack of tension, when compared with a low bar squat, of the hamstring in a front squat.
Edit: Referring to the ease of reaching full depth with a front squat.
yeah that plays a part, and also the increased anterior core activation allows for greater depth too. A lot of people’s hamstrings are tight because their core is weak. Activating the core can fix that.
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I had no idea!!! No wonder I’ve read so many things saying stretching your hamstrings isn’t helping as much as you think. But stretching those hip flexors/quads and strengthening abs help a bunch. Now it makes sense to me though!
Also, warming up/loosing the glutes. I started doing stairs or the stair master before lifting really focusing on stretching on my flexors and squeezing my glutes at he top, and it’s a night and day difference. Also, rolling them in a glute stretch position. I talked to Ben Rice the other week and he sent me a link to one of his old videos talking about stretching them with your back in the position you’re planning to squat/deadlift in, and it helped immensely.
I’ve posted this so many times on this forum, I guess once more wouldn’t hurt.
-Try and touch your toes (don’t force it or compensate with a lumbar arch).
-Do 3 sets of bird dogs, nice, slow and controlled.
-Try and touch your toes again.
-Marvel at how much more flexible your hamstrings are.
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I literally just stopped my team’s conference meeting to try this. My mind is officially BLOWN!!! Wow, yup, front squats are staying as a staple for a quite some time!
in theory, if you get your core strong enough you should always be as flexible as that
SSB
SSB
SSB
SSB
SSB
That is all.
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I think I’m the only one on this site still not using an SSB LOL.
I’m officially a purist and you stupid kids ought to stay out of my yard!
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Front squats here.
Occasionally I will rotate in high box back squats for a change. I have a history of lower back issues any any heavy back squatting and deadlifting makes it worse.
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I did not believe until I tried. Seriously, both back and front barbell squats feel at least two RPE easier at various weights and reps. And no more elbow pain from low bar.
You obviously know what works for you 
but my slightly impulse, never having touched a SSB purchase has actually improved my quality of life significantly (primarily through pain relief), while leading to a conventional deadlift PR.
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I use a front squat harness because I like to watch the world burn.
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I’m glad I have people like you around to explain these things to me hahaha thank you
Is it a valid excuse if I don’t front squat because of clavicular protrusion?
Only if you have been deemed unfit for the clavicle shortening procedure.
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Tried it this morning, how do you hold the bar? Tried the rack, not enough mobility. Tried bodybuilder, hurts my clavicles, couldn’t get in on my delts right. What’s the top tips for this?
@tails1 try using straps.