Every steel mace certification include squats as a basic foundation exercise as they are regarded to be one of the most beneficial exercises for training your lower limbs for mass, strength or tone. While there are many variations of barbarian squats, the most popular are the front squat and back squat using the traditional barbell. Over the years there has been a fair amount of debate regarding the pros and cons of each type of squat, especially as both types work out the same muscle groups.
The Back Squat vs. the Front Squat
With the loaded steel mace resting on the back of the shoulders, you should stand with your feet apart and grasp the bar with both your hands. After shifting the load into your heels, you should squat down till the thigh-tops are just below your knee-tops. Driving your heels down, you should stand upright once again after extending your legs. Throughout the movement, you should keep your back completely straight and the core braced. In the front squat, the barbell should be resting on the shoulders in the front of the neck.
Benefits of the Back Squat
The back squat being a full-body movement is regarded to be the one of the best exercises for building mass. With this movement, you get the chance to workout your abdominal muscles, quadriceps, gluteus muscles, gastrocnemius, erector spinae, hamstrings and adductor. You can perform back squats with light weights for body toning or with heavier weights for power building and building mass. Irrespective of what your fitness goal may be, back squats are regarded to be the model leg exercise.
Advantages of the Front Squat
Since front squats do not workout the gluteus muscles or the hamstrings and only focus on the quadriceps, many trainers and athletes consider them to be an auxiliary exercise. The single-biggest advantage of front squats is that the torso remains more upright and consequently places lesser stress on the lower back as the steel mace is supported before the neck. There are of course some who consider this posture to be uncomfortable to the point of being painful.
A Quick and Dirty Comparison
If you are looking to build your gluteus muscles and hamstring that provide the power for jumping and sprinting back squats have the advantage, however front squats work better for athletes who need to work with their hands in overhead positions as shoulders tend to get over-extended. Strength gain is better achieved by back squats as you are able to lift heavier weights with the support provided by your shoulders. As far as knee health is concerned, it is a tie between both the squats
A Balanced Mix Is the Best
Squats are inescapable part of exercise regimens specified by steel mace certification that are focussed on building muscle and strength. To avoid stressing out the same sets of muscles or joints, it is recommended that you combine both front squats and back squats so as to maintain a balance. Professional fitness trainer Facebook Page advice that lifters establish their form before increasing he barbell weight when doing front squats as these are more difficult to master and then progress to perform both front and back squats.