Coaching Question : Front Squat / Back squat Strength ratio?
Posted: 15 September 2009 09:01 PM   [ Ignore ]
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Is there a Front Squat/ Back squat strength ratio?

For example is 1rm FS/BS of 85/120 in proportion? Or does it suggest a lack of FS ability compared to BS?

Thank you grin

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Posted: 15 September 2009 10:00 PM   [ Ignore ]   [ # 1 ]
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You will generally lift more on the BS than the FS.

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Posted: 16 September 2009 01:11 PM   [ Ignore ]   [ # 2 ]
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The front squat should be around 90% of the back squat, assuming it’s a high-bar, Oympic-style deep squat. Less if it’s a shallower, low-bar powerlifting style squat.

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Posted: 16 September 2009 09:28 PM   [ Ignore ]   [ # 3 ]
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seems like a fairly common proportion or ratio as we see in a standard population. Are you a CrossFitter or a Lifter ?

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Posted: 17 September 2009 09:51 PM   [ Ignore ]   [ # 4 ]
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I’m a humble CF’er, I tend to use the Low Bar back squat and I think this has left my quads most neglected in comparison to my posterior chain?

If I use a figure of 80% of LB BS for a sensible FS weight that hits 96kg and I’m quite a bit lower at just over 80kg.

Not sure if this is a big lacking, it just feels like one I guess! grin

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Posted: 18 September 2009 04:11 AM   [ Ignore ]   [ # 5 ]
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Last time ME front squats came up was it your legs that failed or was it your core?  I think the limiter for most people’s front squat is core strength.

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Posted: 18 September 2009 09:21 PM   [ Ignore ]   [ # 6 ]
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Pretty sure it was my legs.. I think…

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KBsn 24kg 100 reps + in 5min (unknown)

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Posted: 18 September 2009 11:12 PM   [ Ignore ]   [ # 7 ]
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Pete - 17 September 2009 09:51 PM

I’m a humble CF’er, I tend to use the Low Bar back squat and I think this has left my quads most neglected in comparison to my posterior chain?

If I use a figure of 80% of LB BS for a sensible FS weight that hits 96kg and I’m quite a bit lower at just over 80kg.

Not sure if this is a big lacking, it just feels like one I guess! grin

Common according to Greg Everret.
He’s said most CFers are hamstring dominant squatters, which works against you for the Olympic lifts and obviously for front squats.
Personally I have knee problems that are a direct result of being quad dominant and intentionally trying to make myself more so in my misguided bodybuilding style training youth. I want to take a baseball bat to my younger self sometimes, or at least chain him to a desk with a printed copy of every CF journal.

Quad dominance has severe repercussions. I don’t know of anything that hamstring dominance causes issues with of the top of my head. I’m not saying you shouldn’t try and even things up, but if I had to choose (and becuase of the knee problems I do) I choose hamstring dominance.

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Posted: 19 September 2009 01:01 PM   [ Ignore ]   [ # 8 ]
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Metric - 18 September 2009 11:12 PM
Pete - 17 September 2009 09:51 PM

I’m a humble CF’er, I tend to use the Low Bar back squat and I think this has left my quads most neglected in comparison to my posterior chain?

If I use a figure of 80% of LB BS for a sensible FS weight that hits 96kg and I’m quite a bit lower at just over 80kg.

Not sure if this is a big lacking, it just feels like one I guess! grin

Common according to Greg Everret.
He’s said most CFers are hamstring dominant squatters, which works against you for the Olympic lifts and obviously for front squats.
Personally I have knee problems that are a direct result of being quad dominant and intentionally trying to make myself more so in my misguided bodybuilding style training youth. I want to take a baseball bat to my younger self sometimes, or at least chain him to a desk with a printed copy of every CF journal.

Quad dominance has severe repercussions. I don’t know of anything that hamstring dominance causes issues with of the top of my head. I’m not saying you shouldn’t try and even things up, but if I had to choose (and becuase of the knee problems I do) I choose hamstring dominance.


Thats bloody interesting! I can think of stupid fitness things I did earlier in my life… still I guess without them I wouldn’t have found CF!

I guess it wouldn’t hurt to add some practice sets of FS to my warm ups- nothing crazy weight wise, perhaps a CFSB day every cycle?

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Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 19 September 2009 01:06 PM   [ Ignore ]   [ # 9 ]
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Pete - 19 September 2009 01:01 PM

Thats bloody interesting! I can think of stupid fitness things I did earlier in my life… still I guess without them I wouldn’t have found CF!

I guess it wouldn’t hurt to add some practice sets of FS to my warm ups- nothing crazy weight wise, perhaps a CFSB day every cycle?

Jumping all over the concept of “Jeff and Dan’s corner” here, but yes. FS are a weakpoint and you should address that. Using a CFSB style rep structure in your warm-up every so often seems a sensible way to do it to me.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 24 September 2009 11:19 AM   [ Ignore ]   [ # 10 ]
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I think Greg was referring to the eventual biomechanical habits and differences people have with back squatting and front squatting.  You want to have a good balance with quad and hamstring strength to keep your knee in check.

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