Coaching Blog

Front vs. Back Squats

🔥Front vs. Back Squats🔥

Both squat variations are extremely useful in building strength, adding muscle and developing power for athletic activities.

There are differences in mechanics that make different muscle groups activate slightly differently in each version of the squat. The overall muscle recruitment is very similar though.

Proper execution is extremely important and sufficient mobility is required for both versions (although the mobility needed for front squats is greater - which is not a bad thing ). 😊

Whichever version you prefer, it’s a good idea to work both of them in to your overall programming. 👍🏼

Let me know if you have any questions. 🤔

Reference: J Strength Cond Res. 2009 Jan;23(1):284-92. doi: 10.1519/JSC.0b013e31818546bb

How to Get Better Results From Your Workouts

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You know those people at the gym. The ones you see day after day, grinding away. Yet despite their consistency, their bodies never seem to change.⁣

Or maybe…you’re one of them.⁣

And you’re frustrated.⁣

You can’t understand how you can be putting in so much effort with so little to show for it.⁣

If this sounds like you, I understand. This was my reality for years. I spent hours at the gym every day, but never made the progress I desired.⁣

Looking back, I can see clearly all the mistakes I was making. Doing too much cardio. Following random workouts out of fitness magazines. Neglecting training my lower body in fear of it becoming bulky. Not eating enough to support my goal of building muscle. And many more.⁣

And these are the same mistakes I see many eager gym goers make as well.⁣ ⁣
I understand we all have different goals when it comes to working out. Some just enjoy going to the gym to break a sweat and relive some stress. Nothing wrong with that.⁣

However, if your goal is to actually change the shape and composition of your physique, you are going to have to take a more serious and structured approach to your training.⁣

My best advice is to pick a solid strength training program that supports your goal and follow it for long enough to make progress.⁣

Lift heavy enough to challenge yourself. Aim to get stronger over time by lifting more weight or doing more reps with pristine form. Sprinkle in some cardio IF you enjoy it. Give your body time off to rest and recover.⁣

And most importantly, have fun, be patient, and trust the process. Physique change is a long game, and one that requires you show up consistently day after day.⁣

What do you think is holding you back from seeing the results you’d like?