The Effects of Back Squats and Front Squats on Sprint Speed and Vertical Jump within Active Individuals

Abstract

The back squat (BSQ) is among the most popular resistance training (RT) modalities for the purpose of increasing muscular strength and power output. Front squats (FSQ), while not as popular as the BSQ, are arguably another squat modality that may improve muscular strength/power. PURPOSE: This study compared the effects of performing the BSQ and FSQ on squat strength, sprint speed, and vertical jump (VJ). METHODS: Active individuals both male (n=9, age: 30.6±7.6 yrs, height: 179.1±3.8 cms, mass: 87.8±7.8 kgs) and female (n=16, age: 29.4±6.5 yrs, height: 165.3±5.9 cms, mass: 68.5±10.7 kgs) were separated into two groups via a randomized matched pair design based on initial one repetition maximum (1-RM) squat strength. Both experimental groups employed linear periodization RT protocols differing only in that one group executed the BSQ and the other group performed the FSQ as the lower body exercise. No additional lower body auxiliary movements were performed in the study. The dependent variables (DVs) of VJ, 36.6 meter sprint speed, and 1-RM squat strength were collected prior to and following the 6-week RT period. Dependent t-tests were used to compare the DVs from pre to post RT intervention within experimental groups. Independent t-test were used to compare the gain scores for each of the DVs between experimental groups. RESULTS: The VJ had a significant improvement from pre to post RT for both the BSQ (pre: 52.9±10.1, post: 56.0±10.9 cm) and FSQ (pre: 47.4±10.9, post: 49.9±12.1 cm) groups (p<0.05). The 36.6 m sprint improved significantly from pre to post RT for both the BSQ (pre: 5.9±0.7, post: 5.6±0.5 sec) and FSQ (pre: 6.3±0.7, post: 5.8±0.6 sec) groups (p<0.05). The squat 1-RMs also improved significantly from pre to post RT for both the BSQ (pre: 100.5±34.2, post: 110.3±36.6 kgs) and FSQ (pre: 77.8±31.0, post: 87.5±29.1 kgs) groups (p<0.05). When comparing gain scores between each group there were no significant differences between the BSQ and FSQ groups for any of the DVs (p>0.05). CONCLUSION: Within the parameters of this study, both FSQ and BSQ RT programs improved muscular strength, power and sprint speed in active individuals. Coaches and active individuals may consider the FSQ and BSQ as interchangeable squat modalities providing squat modality variability within RT protocols.