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One of the main issues I've had with front squats in the past is that of thoracic mobility and mid / upper back strength, particularly when it comes to moving out of the hole (the bottom of the squat position). If you have poor thoracic mobility, or a weak mid / upper back, then you tend to curl forward as you try and push out of the bottom of the squat. I ...


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One obvious difference in the muscles engaged from the two exercises is your quads. The back squat will use more hips and back (although it still uses the quads quite a bit), whereas because of the vertical position of your torso in a front squat, your quadriceps are engaged considerably more, as well as your core. To improve your front squat performance, ...


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Have you tried doing them with straps? I had similar issue, given my limited flexibility - I also was doing them with crossed arms in front. Then I found out that doing them with straps drastically improved my form - and the amount of weight I can lift. This way I can comfortably do front-squats with around 25% less weight compared to back squats. Here is a ...


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Two major issues for me were core and flexibility in my Lats. I would say that you should focus on more core work which have a variety of different exercises that can help. First I would foam roll lats before attempting any front squats. Not sure what you're currently doing, but a huge reason why my front squat was lagging so much. Usually as I got the ...


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In your specific situation, I would suggest to go with the latter, 3x5 routine or even consider 5x5 depending on your ability. There is a lot to be said for doing splits but in your case, because of the weight being lifted and the goal of wanting to lift more that you focus on doing the lift in a consistent way with progressive overload. I would also ...



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