{"id":4458,"date":"2017-07-02T21:00:10","date_gmt":"2017-07-02T19:00:10","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4458"},"modified":"2017-07-29T15:47:52","modified_gmt":"2017-07-29T13:47:52","slug":"front-squat-back-squat","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/02\/front-squat-back-squat\/","title":{"rendered":"Front squat ou Back Squat ? D\u00e9couvrez lequel choisir et pourquoi !"},"content":{"rendered":"<p><strong>A premi\u00e8re vue effectuer un squat est plut\u00f4t banal. Mais il peut se d\u00e9cliner en plusieurs variantes de squats, dont les deux principales sont le squat avant (front squat) et le squat arri\u00e8re (back squat).<\/strong><\/p>\n<p>Le squat est un exercice de musculation poly-articulaire qui va notamment faire travailler l\u2019ensemble des muscles inf\u00e9rieurs, cuisses et fessiers principalement mais aussi les lombaires qui vont assurer une bonne posture tout au long du mouvement. Lors d\u2019un <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/\">entrainement des jambes<\/a> ou \u201cLeg day\u201d pour les intimes, il est rare de passer \u00e0 c\u00f4t\u00e9 du squat tellement cet exercice est complet et permet de travailler de fa\u00e7on plus ou moins intense les diff\u00e9rentes parties des jambes. \u00a0Voyons ce qui distingue ces deux exercices de squats et pourquoi il est int\u00e9ressant de les inclure dans son Leg Day.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/02\/front-squat-back-squat\/#Choisir_le_front_squat_ou_le_back_squat\" >Choisir le front squat ou le back squat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/02\/front-squat-back-squat\/#Squat_Avant_Ideal_pour_commencer_le_squat\" >Squat Avant Id\u00e9al pour commencer le squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/02\/front-squat-back-squat\/#Le_Squat_Arriere_Force_et_Puissance\" >Le Squat Arri\u00e8re : Force et Puissance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/02\/front-squat-back-squat\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Choisir_le_front_squat_ou_le_back_squat\"><\/span>Choisir le front squat ou le back squat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Front squat et back squat sont deux exercices tr\u00e8s int\u00e9ressants \u00e0 int\u00e9grer dans son entrainement des jambes. Mais ils sont pour autant bien diff\u00e9rents dans leurs ex\u00e9cutions et dans l&rsquo;intensit\u00e9 du travail musculaire.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squat_Avant_Ideal_pour_commencer_le_squat\"><\/span>Squat Avant Id\u00e9al pour commencer le squat<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4>Les avantages du front squat<\/h4>\n<p>Le squat avant ou front squat est en g\u00e9n\u00e9ral plus facile \u00e0 r\u00e9aliser que le back squat. En effet, le fait d\u2019avoir la charge plac\u00e9e au-devant du corps permet un <strong>meilleur contr\u00f4le du mouvement et une meilleure s\u00e9curit\u00e9<\/strong>, notamment au niveau dos. La charge exerce une <strong>tension moins importante sur les lombaires<\/strong> ce qui permet de pr\u00e9venir de certaines blessures notamment chez les d\u00e9butants ma\u00eetrisant mal le back squat. Il va aussi fortement solliciter les abdominaux afin que l\u2019\u00e9quilibre soit maintenu tout au long du mouvement.<\/p>\n<p>Du point de vue musculaire, le front squat va solliciter l\u2019ensemble des muscles inf\u00e9rieurs mais va<strong> accentuer le travail musculaire sur les quadriceps<\/strong>. Ce qui est une bonne alternative au back squat si celui-ci ne vous donne pas de bonnes sensations aux quadriceps.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4460 size-full\" title=\"front squat ex\u00e9cution - squat avant\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/front-squat.jpg\"\" alt=\"front squat - squat avant\" width=\"500\" height=\"305\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/front-squat.jpg 500w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/front-squat-300x183.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<h4>Les inconv\u00e9nients du front squat<\/h4>\n<p>Le mouvement du front squat <strong>peut para\u00eetre difficile \u00e0 appr\u00e9hender<\/strong>. Notamment lors de la prise de barre qui peut \u00eatre inconfortable pour les \u00e9paules. Il est aussi possible qu\u2019un manque de mobilit\u00e9 au niveau des poignets entra\u00eene une certaine difficult\u00e9 \u00e0 maintenir la barre en \u201cclean grip\u201d, pour y rem\u00e9dier il est pr\u00e9f\u00e9rable d\u2019adopter une prise bras crois\u00e9s.<\/p>\n<p>Si la position ou le mouvement du front squat vous para\u00eet difficile vous pouvez l\u2019effectuer \u00e0 la Smith machine (cadre guid\u00e9) pour un meilleur apprentissage du mouvement. Vous pouvez aussi faire des <strong>exercices de mobilit\u00e9 pour travailler votre souplesse<\/strong>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_Squat_Arriere_Force_et_Puissance\"><\/span>Le Squat Arri\u00e8re : Force et Puissance<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4>Les avantages du back squat<\/h4>\n<p>Le back squat se r\u00e9alise avec la charge pos\u00e9e sur les trap\u00e8zes. Ce d\u00e9tail \u00e0 toute son importance puisqu\u2019il oriente tout le travail musculaire qui suit l&rsquo;ex\u00e9cution de ce mouvement. Lors de la descente, cela conduit \u00e0 <strong>solliciter de fa\u00e7on plus intense toute la cha\u00eene post\u00e9rieure<\/strong> (ischio-jambiers, fessiers et lombaires). Dans cette logique, le back squat est id\u00e9al pour ceux voulant d\u00e9velopper des <strong>fessiers et des ischio-jambiers puissants<\/strong>.<\/p>\n<p>Le back squat va aussi permettre un <strong>travail de force plus important<\/strong> que le front squat. Si vous cherchez \u00e0 gagner en force des jambes, tournez-vous vers le back squat. Le record du monde en squat est de 456 Kilos et a \u00e9t\u00e9 r\u00e9alis\u00e9 en back squat. Ce qui montre bien l\u2019avantage du back squat par rapport au front squat en mati\u00e8re de gain de force.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4459 size-full\" title=\"Back Squat ex\u00e9cution - squat arri\u00e8re - squat classique \" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/Back-Squat.jpg\"\" alt=\"Back Squat - squat arri\u00e8re - squat classique \" width=\"500\" height=\"301\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/Back-Squat.jpg 500w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/07\/Back-Squat-300x181.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<h4>Les inconv\u00e9nients du back squat<\/h4>\n<p>La barre reposant sur l\u2019arri\u00e8re de vos \u00e9paules, ce ne sont plus vos abdominaux qui vont \u00eatre en majeure partie sollicit\u00e9 pour maintenir votre \u00e9quilibre mais vos lombaires. C\u2019est pour cela que <strong>la parfaite ma\u00eetrise du mouvement est importante pour \u00e9viter toutes blessures<\/strong>. Un renforcement musculaire sp\u00e9cifique aux lombaires serait aussi bon \u00e0 mettre en place.<\/p>\n<p>Il est possible que le back squat ne soit pas adapt\u00e9 \u00e0 votre morphologie. En effet, de nombreuses personnes \u00e9prouvent des difficult\u00e9s \u00e0 r\u00e9aliser un bon mouvement de squat \u00e0 cause de probl\u00e8mes de mobilit\u00e9 au niveau des hanches ou des chevilles. Dans ces cas, le back squat ne sera pas recommand\u00e9 dans un premier temps.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Front squat et back squat sont tous deux de tr\u00e8s bons exercices<\/strong> avec leurs avantages et leurs inconv\u00e9nients plus ou moins importants suivant les personnes. Il est int\u00e9ressant de les int\u00e9grer \u00e0 son entra\u00eenement pour b\u00e9n\u00e9ficier de chacun de leurs b\u00e9n\u00e9fices. Toutefois, l<strong>\u2019apprentissage technique du mouvement est primordial pour progresser en toute s\u00e9curit\u00e9.<\/strong><\/p>\n<p>Pour un bon apprentissage du squat commencez par le front squat, vous pourrez ainsi acqu\u00e9rir de bonnes bases. Une fois le front squat bien ma\u00eetris\u00e9, le back squat vous para\u00eetra plus simple \u00e0 ex\u00e9cuter. Ces deux exercices sont au final bien compl\u00e9mentaire et il est int\u00e9ressant de les int\u00e9grer dans son programme de musculation des jambes, pour un <strong>travail musculaire vari\u00e9 et une meilleure progression.<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A premi\u00e8re vue effectuer un squat est plut\u00f4t banal. Mais il peut se d\u00e9cliner en plusieurs variantes de squats, dont les deux principales sont le squat avant (front squat) et le squat arri\u00e8re (back squat). Le squat est un exercice [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4473,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Front Squat ou Back Squat ? 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