The case for front squatting in flat/minimalist shoes for "sport" carryover...

[ShadowNINku]

This is written within the assumption that you lift for carryover towards MMA/Grappling/Standup Striking while still being able to train maximal strength but not specifically for an athlete where the/a barbell movement's 1RM weight IS the goal itself:

-The NEED for heeled shoes for front squatting is pure Dogma

-If you have good form in flat shoes or barefoot heeled shoes are not required
Heeled shoes can be a crutch for a lack of dorsiflexion and magnify imbalances that you can then work on improving

-I'd rather maintain and improve upon dorsiflexion ROM measures and have slightly lower numbers on the bar as an athlete that believes that it mobility gained/maintained with the increased ROM demands gives me more "bang for my buck" than a few extra pounds on a squat

-A barefoot or flat shoe front squat mimics the squatting requirements of the sports in question more than any BACK squat or variation of a the back squat with a heel

-Changing shoes between sets and having to remember to pack another piece of equipment is enough of a time consumer and hindrance compared to being able to just use a good all around shoe that can be used for any and all gym exercise for me personally, and is enough for me to ditch my old trusty pairs of Adipowers

 

[maximus__]

This is written within the assumption that you lift for carryover towards MMA/Grappling/Standup Striking while still being able to train maximal strength but not specifically for an athlete where the/a barbell movement's 1RM weight IS the goal itself:

-The NEED for heeled shoes for front squatting is pure Dogma

-If you have good form in flat shoes or barefoot heeled shoes are not required
Heeled shoes can be a crutch for a lack of dorsiflexion and magnify imbalances that you can then work on improving

-I'd rather maintain and improve upon dorsiflexion ROM measures and have slightly lower numbers on the bar as an athlete that believes that it mobility gained/maintained with the increased ROM demands gives me more "bang for my buck" than a few extra pounds on a squat

-A barefoot or flat shoe front squat mimics the squatting requirements of the sports in question more than any BACK squat or variation of a the back squat with a heel

-Changing shoes between sets and having to remember to pack another piece of equipment is enough of a time consumer and hindrance compared to being able to just use a good all around shoe that can be used for any and all gym exercise for me personally, and is enough for me to ditch my old trusty pairs of Adipowers

I squat for pure strength gains. Back Squat when I just want to get strong, Front squat when I just want to lift a bit less and keep the movement and use unilateral exercises for more sport specific strength.

Heeled shoes can definitely be a crutch for mobility issues, but the main goal for me when I front or back squat is to lift as much weight as possible safely and with good technique.

Mix in some unilateral barefoot work instead. Best of both worlds.

 

[JimRussel]

I thought this was a decade old thread that got bumped.

 

[belph]

I thought this was a decade old thread that got bumped.

It boggles my mind that it isn't. The f13 is pretty bizarre.

 

[biscuitsbrah]

Stretch your ankles

 

[Badger67]

People over portray the "for sport carryover" "insert method here" waaaaay too often.

 

[deadshot138]

Front squat? Sport carryover? Name one sport you perform a front squat in that isn't competitive weightlifting, where they use heeled shoes.

 

[RemyR]

TBH I feel the back squat was just fine for me when I competed