Both the front and back squat allow you to build strong legs, strengthen your core, improve explosive power and burn calories. The effect each deadlift has on your lower back and spine differs, and so does the type of force generated. Both exercises generate a certain amount of pressure, but the back squat generates slightly more, due to both the angle of your torso and the greater weights used. Consult a health-care practitioner before beginning any strength training program.
Spinal Pressure
Your spine is subject to two types of force -- compressive and shearing. Compressing force remains the type of force that your spine tolerates best. Force directed straight up and down your spine is spread evenly by the discs between your vertebrae, which keeps the bones of your spine from grinding together. The more you lean forward, the more your spine is subject to shear, or force generated at an angle to your spinal column. This type of force is harder for your back to tolerate, because the discs do not compress evenly. Instead they compress toward one edge.
Front Squat
The front squat allows you to maintain an erect torso position, and most of the pressure generated compresses your spine. It is difficult to lean forward and still front-squat -- you wind up dropping the bar. So if your lower back strength lags behind your leg strength, front-squat until you can bring your back strength up to par. Front-squatting works the legs to the same degree as the barbell squat, assuming you manage to use equal weight, according to a 2009 study published in the "Journal of Strength and Conditioning Research."
Back Squat
The back squat stresses your lower back more than the front squat. You carry the bar lower on your torso, since it must rest on your upper back. The bar position forces you to lean forward slightly, which causes a small degree of spinal flexion. A greater degree of spinal shearing force will always be generated, but this does not seem to interfere with normal spinal function or health. A study published in the "International Journal of Sports Medicine" in 2000 showed that the world record holder in the squat had the strongest spine ever measured.
Bar Position
When back squatting, you can carry the bar higher on your upper back or slightly lower, powerlifting style. While the low-bar position may allow you to squat more weight, this also increases the shearing force on your lower back. If you decide you wish to follow this course, do extra work for your lower back, such as good mornings and deadlifts. Although strengthening the lower back helps to a degree, nearly 25 percent of powerlifters report a lower back injury at some point in their career, according to a 2006 study published in the "Journal of Strength and Conditioning Research." These injuries may not occur when squatting, and other injuries are more common than lower back injuries.
References
- "Neuromechanics of Human Movement -- Fourth Edition"; Roger M. Enoka; 2008
- "Journal of Strength and Conditioning Research"; A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals; J.C. Gullett, et al.; January 2009
- "International Journal of Sports Medicine"; The Upper Range of Lumbar Spine Bone Mineral Density? An Examination of the Current World Record Holder in the Squat Lift; R.D. Dickerman, et al.; October 2000
- "Journal of Strength and Conditioning Research"; Retrospective Injury Epidemiology of One Hundred One Competitive Oceania Power Lifters: the Effects of Age, Body Mass, Competitive Standard, and Gender; J. Keogh, et al.; August 2006
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