I’ve said it before, and I’ll say it again: The front squat is a superior exercise to the back squat.  I don’t mean that you should never back squat.  If you’re one of those individuals who doesn’t feel back pain while doing them, can do them with an erect torso, and doesn’t wimp out by cutting your depth short, then go ahead and back squat ALSO.  But, the front squat should be your bread and butter.

Over at EliteFTS they give 5 reasons why you should front squat:

• Front squats are more quad dominant, bodybuilders like this that are paranoid about getting their butts too big.
• Front squats are easier on your back because your torso is more erect and obviously less weight is being handled.
• If you go forward on a front squat you lose the weight, so it’s impossible to lean forward too excessively.
• Front squats are also a good tool to teach someone to back squat with an erect torso.
• Front squats offer great transference to jerks, push presses and Olympic lifts. More core stabilization is required.

The idea that front squats are more quad dominant is slightly misleading.  The average Olympic lifter has a bigger butt than the average powerlifter who does tons of the (supposedly more ass-dominant back squat). I’ll tell you why.

When you only go to parallel, the front squat is quad dominant.  But when you go to rock-bottom, you have no choice but to use your butt.  A deep front squat stretches the glutes massively and while under tension, they then have to work hard in this stretched state to get you back up again.  The result: lots of muscle growth.

The second reason is the Oly lifters often bounce out of the bottom position, this type of stretch reflex has been speculated to also result in muscle gain.  (Yes, I just said that if  you want big muscles DON’T lift slow, lift fast.)  Even if you don’t bounce out of the bottom, the work your butt has to do to decelerate the bar will aid you in muscle growth down there in your nether-regions.

Check out this video of (strongman) Travis Ortmayer doing some very heavy back squats (with solid form).  Note that even with his very good form, the back squat forces certain anatomical realities.  Namely, that your back is your weak-link.

Now in contrast, check out Vencelas Dabaya, from France, doing some front squats.  In the bottom position, your glutes become a prime mover.

Of course, in theory you could back squat exactly the same as you front squat with only a slight forward lean to make up for the bar being on your back.  But, in reality this almost never happens.  And as a result, the glutes get taken down a notch as major players.

So if you front squat only to parallel, then you’ll keep your glutes out of the picture.  But, if you want a butt to be proud of, keep going down. (Assuming you can do so without rounding your back, of course!)

Check out this home-movie someone put up of the 2009 Worlds Strongest Man.  Especially wild is the one arm clean and press competition between Mariusz and Phil Phister

This is a hilarious “mock-commercial”.

OK, now the following is going to look outright insane.  And it is.  But, then, so is Mariusz, the multiple time Worlds Strongest Man (WSM) Winner.

I remember the first time I saw Mariusz competing in the WSM, I couldn’t believe my eyes.  The guy looked, and performed, unlike any of the other competitors.  He was leaner (much leaner), faster, and unstoppable.

How did he get that way?  A ridiculous training program and an even more insane diet. Mariusz trains twice a day, 6 days a week.  He’s got 3 workouts that he alternates.  In the morning he does gym training, and in the evening he does event training.  Let’s take a look:

Day One – Morning Workout – 9am

Back Squats: 8 x 6-2 (sets x reps)
Leg Curls: 6 x 20
Leg Extension: 6 x 20
Pull ups: 6 x 15
Chin ups: 6 x 10
Behind the neck Pull down: 4 x 15
Rows: 4 x 15
Abs:  6 x 30  (on exercises like hanging leg raises, side bends, etc)

That is not a joke!  He does all of that in one session only lasting 90 minutes!  He works FAST.  No wonder he’s so ripped.

Day One – Evening – 6pm

Sandbag Carry: 3 x 170 meters

Conan’s Wheel: 3 x 2.5 revolutions

Tire Flip: 3 x 10 flips

Day Two – Morning – 9am

Front Squats:  Up to a single at 250 kilos

Calf Work: 6 x 15

Overhead Press: Work sets – 6 x 5-4

Deadlifts: Up to a set with 300 kilos (for a few reps, 2 or 3)

Good Mornings:  8 x multiple reps

Day Two – Evening – 6pm

Bushman’s Walk:  3 x 15 meters @ 300 kilos

Presses with Machine Used in Competition: 3 x 10 @ 120kg

Crucifix Hold: 40 kilos for 30 seconds

Day Three – Morning – 9am

Bench Press: Multiple sets of 8 to 2 reps

Barbell Triceps Extensions: work up to 80 kilos

Standing French Press

Day Three – Evening – 6pm

Same as Day One plus Power Stairs and Parallel Stairs

Doesn’t seem like enough?  Well, apparently Mariusz didn’t either.  So, he also does Karate twice a week, swimming, and medium distance running!  He also jump ropes daily.

Diet

What about diet?  Here’s a quote from Muscle and Fitness magazine:

“My energy comes from my diet. Breakfast is 10 eggs and 2-3 pounds of bacon. Between meals, I eat lots of candy…I need it for energy. Lunch, at 1 or 2 p.m., is a double meal of a Polish pork chop, sauerkraut and potatoes.

An hour later, I work out, then take lots of supplements: magnesium, creatine, amino acids, all that stuff, and more chocolate.

Dinner is whatever meat I can get: steaks, pork chops, bacon, plus more sauerkraut and potatoes. [After I work out] I have a protein shake and more chocolate.”

Yes, he said “candy”.  But, if you trained like he did, you could eat all the candy you wanted also!

Personally, I think the “secret” is the sauerkraut.

References

1. http://marunde-muscle.com/kirit.html
2. http://ifitandhealthy.com/mariusz-pudzianowski-workout-and-diet/
3. http://www.criticalbench.com/Mariusz-Pudzianowski.htm

Worlds Strongest Man, and full time dairy farmer, Magnus Samuelsson wins the 2009 season of the Swedish version of “Let’s Dance”.

Here’s a few vids:

and

There’s a new federation in town hoping to bridge the gap between Highland Games competitions and Strongman competitions called the North American Highlander Association.  Very cool.

Here’s how their contests work in the words of the organizations co-founder, D.J. Satterfield:

NAHA competitions consist of half strongman and half highland games events. This is a prerequisite for all competitions. Contests have either a total of 4, 6 or 8 events. The strongman events will consist of what everyone is accustomed to, ie: log press, farmers, stones, yoke, loading, truck pull, etc. and some other unique events.

The highland games portion must consist of any of the std. 9 highland game events, ie: light weight for distance, heavy weight for distance, light hammer throw, heavy hammer throw, open stone put, Braemar stone put, sheaf toss, weight over bar and caber.

There are a number of divisions including:

• Men’s lightweight, under 200#
• Men’s Middleweight, under 250#
• Men’s Heavyweight, over 250#
• Masters
• Women’s lightweight, under 160#
• Women’s heavyweight, over 160#

If you’re looking for another type of strength test for yourself, this sounds like a good one.   A mix of strength and skill.

Oh, and though it isn’t required, a Kilt is recommended.  I love any excuse to wear my Kilt!

There’s a contest happening up just north of Seattle I’m considering entering at the end of August.  We’ll see.  I’ll keep you posted.

And if you’ve entered one of these contests already, share your experience with us in the comments section.