I can’t tell you how many times over the years I have been asked “how much can you back squat”? I tell them, “I don’t know because I don’t back squat”. In fact, I rarely bilateral (both legs) squat, I almost exclusively single leg squat. The reason for that is a topic for another post.
For years the barbell back squat has been considered the “granddaddy” of squats. But in reality for most people, they don’t have either sufficient core strength and/or thoracic mobility to perform it correctly. The back squat actually isn’t great to develop leg strength because core strength is the limiting factor of the exercise. For most they can’t position the bar correctly on the upper back, while holding the bar. Again, this is a topic for another post. For those who want to include a bilateral squat in their program there are more effective and safer options.
The front squat is a great option. Studies show the front squat to be as effective as the back squat in terms of overall muscle recruitment and with significantly less compressive forces on the spine. But, front squat can still offer challenges for the person who can’t hold the bar in the correct position. They don’t have sufficient flexibility to rest the bar on the front of the shoulder. Here is where the Ultimate Sandbag is a superior tool to utilize. Whether the bag is loaded in the front load position or on the fist, a person can hold the resistance in a more comfortable position to perform the exercise correctly.