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Exercises Movements, technique & proper execution

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Old 09-27-2005, 09:19 PM   #1
Beth Moscov
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So, I know with deadlift that bodyweight, 1.5 times bodyweight, and 2 times bodyweight are good markers.

What is good for front squats?
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Old 09-27-2005, 09:42 PM   #2
Veronica Carpenter
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A good guideline is that your 1RM FS is close to 80% of your 1RM BS.

My 1RM FS at my strongest was 176lbs which was about 1.6XBW, but I don't consider myself a really heavy squatter.
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Old 09-27-2005, 11:12 PM   #3
Beth Moscov
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so we should do more with our back squat than our front?

I only know what I do for front and overhead.
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Old 09-27-2005, 11:38 PM   #4
Veronica Carpenter
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Yup, the FS emphasizes the quads more and not so much glute, hamstring and back, so you're not able to lift as much. But if you don't BS regularly, your ratios will be a bit off because of a learning curve until you get used to BS'ing.

Oh BTW, love your profile pic, Beth!
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Old 09-28-2005, 10:38 AM   #5
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Poliquin apparently uses the back squat/front squat ratio to determine quad/hamstring strength balance--FS being 85% of BS ideally, which is close to what Mrs. Carpenter says too. I have no idea how true it is, but 80-85% seems like a reasonable figure.
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Old 09-28-2005, 09:58 PM   #6
Beth Moscov
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so the problem here is that I don't know what a "good" back squat is either!

Is there any sort of absolute bench mark to shoot for in terms of a person's bodyweight?

Or maybe in terms of their clean or snatch or overhead squat cause I have those numbers.
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Old 09-28-2005, 10:10 PM   #7
Ross Hunt
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Beth,

Bodyweight snatch is a big standard. I'm still chasing that... about 15-20 pounds away.

For everything else, go to Dan John's site on this page:

http://danjohn.org/gramp.html

And find the Spider Web. This will tell you where your power snatch, power clean, clean, snatch, back squat, and front squat 'should' be in relation to each other. It presents it graphically, which is really cool: Plot your lifts and connect the dots; wherever the graph bulges, you're strong; wherever there's an indentation, you need more work.
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Old 09-29-2005, 12:37 AM   #8
Veronica Carpenter
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Wish Coach B would chime in here...

I once had link to ratios for 1RM's of C&J, snatches, FS and BS, but I lost it when my old pc crashed, but as a rough guideline try this:

BW snatch is a big standard, so using that here ya go...

snatch = 80% of CJ%
C&J = 80% of BS
FS = 80% of BS

As far as OHS goes, we use that as a confidence builder for snatches, so our goal was always to OHS 100-110% of our 1RM snatch.

Use these as rough estimates and you should have plenty of goals to shoot for. Heck after 15+yrs of lifting, I still haven't been able to hit a C&J that was 80% of my BS.

Have fun!
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Old 09-29-2005, 05:58 AM   #9
Joshua Newman
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Not to question Veronica, who's doubtless a *far* better o-lifter than I am, but I'd always thought that most people could clean more than C&J, and therefore should be able to front squat more than C&J as well.
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Old 09-29-2005, 07:55 AM   #10
Lincoln Brigham
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Joshua,
Some folks can jerk more than they can clean [e.g. me] and some can't jerk what they can clean. Ideally the clean and the jerk should be about the same.

Most folks can't clean what they can front squat but some can. It takes really good timing to clean what you can front squat.
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