Front or Back?

Just to be clear, any and all squat type movements are important and beneficial. But I specifically am going to focus on if you should be front squatting or back squatting for strength, size, and power. Which if you asked me a year or two ago, I’d most likely point you in the direction of the back squat. Nowadays, I’m a bit more intentional with how I approach training for any goal.

The back squat will build all three modalities that we’re looking for. You’ll not only increase strength, but train it consistent and hard enough you’ll begin to add some size to that lower half. Not to mention, you’re driving power will certainly increase, from the sheer fact that you’re using all your might to stand up out of the hole.

Okay… there you go, the better option is the back squat. Right?

If you choose to only back squat for your main leg/quad/knee movement, you’d be great. My intention is not to shy you away from any movement, especially an excellent one like the back squat. Will most certainly get big and strong from them, no doubt about it.

However…
There are a few points I’d like to mention regarding the front squat that aren’t diving so much into the science mumbo-jumbo.
This method has a unique carry over that demands a bit more from the trunk. It requires the participant to actually maintain a solid upright position, because the bar (and you) will fall forward if not. In addition, it becomes more technical with how you have to maintain the loaded bar on your upper-shelf area. Also, if you’ve ever performed both types, you’ll find that you can not load a front squat like you can a back squat. Lastly for this article’s sake, the front squat has much more carry over to performance and power. I am notorious for having my clients and myself perform zercher squats, which are a form of front squat.

You might hate this response… it depends. The best approach is dabbling in them both and matching the frequency and progression to your goal.
If you’re in a sport of any kind, it would be wise to utilize both: the back squat can be a strength and power focus for you; as for the front squat can be used for strength, trunk control, and a technical focus. Bleeding over to multiple Olympic style lifts.
If you’re purely looking for size: both methods will be utilized for muscle gain. The back squat can remain a strength focus, which higher intensities and volume will increase size. Then the front squat will improve your control and mobility. Two key points most weight lifters of any kind can benefit tremendously from.
And if you’re someone looking to get strong, fit, or a blend of everything: I would recommend you focus more attention on the back squat for progression. Then implement the front squat to balance out your squat form.

Every coach, athlete, and person has their own preferences and reasons why they utilize certain methods and styles. It can be very dependent on sport and/or individual. Take the Zercher squat style. I don’t push it onto bodybuilders, powerlifters, or general pop clients, it’s more beneficial to the grapplers, contact athletes, and people who can’t use their hands…
Fun fact, I had a client that had a minor hand surgery and we did Zercher type movements for a couple months to ensure he was able to do barbell work while his hands healed.

Find the balance that works for you. If you only train one variation that’s great, just like if you trained both. The main point is that the front squat has a lot of carry over to other lifts. It also demands a lot more technical aspects, which is a good thing to train.

MINDSET

Just go squat.

Train smart, but never forget to train hard.