Squat Series: Back Squat vs Front Squat vs Transformer-bar Squat: Biomechanical Differences

SERIES (1/3)

INTRO:
One of the most common exercise for lower body strength training is the squat.

Squats are convenient and allow an effective transfer of strength gain to activities with similar neuromuscular demands.

Two popular forms of squats are back and front squats, with a straight bar.

Both squats mainly target back, hip, knee, and ankle extensors, however the different load placements have attracted interests from researchers.

Additionally, a recently developed transformer bar has been advocated for mimicking different squat variations, due to its adjustments allowing various load placements.

The transformer bar has two front handles allowing for less shoulder mobility and strength to stabilize the bar.

Examining the effect of load placements with squats could provide:
Additional options for squat exercises.
Emphasize specific joints while minimizing injury risk.
More potential strategies for rehab.
Accommodation of individuals with upper extremity limitations.

Gorsic et al. (2020), quantified trunk and pelvis angles as well as low-back and lower extremity joint moments during:
Back squats with straight bar.
Front squats with straight bar.
Squats with transformer bar across 4 different settings.

Find out what happens with each squat in the next posts! Parts 2 and 3 will be posted every Mon thru Dec.

Via @physicaltherapyresearch on Instagram, reposted with permission

Dalton Urrutia, MSc PT

Dalton is a Physical Therapist from Oregon, currently living and running the performance physiotherapy clinic he founded in London for Grapplers and Strength & Conditioning athletes. Dalton runs the popular instagram account @physicaltherapyresearch, where he posts easy summaries of current and relevant research on health, fitness, and rehab topics.

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