Training Articles
Front Squats & Pull Ups
Supersets can be a game changer.
More work in less time, greater training density, and a serious mental challenge, but as you move into heavier compound lifts, not every pairing works.
That’s why the Front Squat and Pull-Up superset stands out. It hits hard, but smart.
Author: Adam Johnston
Reading Time: 3 mins
Date: 22nd May 2025
Tags: #Training #Strongman #OlympicWeightlifting #Strength #FrontSquats #PullUps
Key Points:
Supersets are time-efficient and increase training intensity.
Front Squats and Pull-Ups pair well because they don’t heavily compete.
Lats aren’t significantly taxed during Front Squats, so Pull-Up performance stays high.
Ideal for strength-focused supersets without compromising form or output.
Big lifts usually don’t play well together in a superset because they both demand a lot of energy and place a heavy load on overlapping muscle groups and the nervous system. When you try to pair two big compound movements, fatigue from the first often compromises your performance on the second, which can limit strength gains and increase the risk of form breakdown.
But Front Squats paired with Pull-Ups are a bit of an exception to this rule. Unlike Back Squats, where your lats play a significant role in stabilising the spine, during Front Squats your lats don’t have to work as hard. This means they stay relatively fresh even after a heavy Front Squat set, leaving you with enough strength and control to execute Pull-Ups with good form and intensity.
It’s a similar concept to pairing hamstring exercises with Back Squats. The muscle groups don’t overlap heavily, so each movement can be performed effectively without one limiting the other. This makes the Front Squat & Pull-Up combo a smart way to train both lower-body and upper-body strength at the same time, with minimal compromise or trade-off between the two lifts.
In practice, this means you can push both lifts hard in the same workout and get the benefits of increased training density without sacrificing quality or intensity.
How to Run It
Front Squats: Follow your regular programming and use your current %s, reps, and sets.
Pull-Ups: Match the number of sets to your Front Squats. Do 3–8 reps per set or stop at 2RIR.
Add weight if Pull-Ups are too easy.
Finisher Option: On the last Pull-Up set, use a mechanical drop set to get more reps out:
Wide Overhand
Close Neutral
Chin-Ups
Alternatives:
Can’t do Pull-Ups? Sub with Negatives, Lat Pulldowns, or Inverted Rows.
Want to push even harder? Perform them as alternating sets rather than a super set.
Takeaways:
Smart supersets save time without sacrificing intensity.
This combo builds full-body strength with minimal interference.
Easy to scale up or modify based on ability.
Final Thoughts
The Front Squat & Pull-Up superset is a rare combo that checks all the boxes: efficient, effective, and adaptable.
Whether you're chasing strength, hypertrophy, or just trying to squeeze more quality work into your session, this pairing delivers.
Try it in your next session, you’ll feel the difference.
About the author
Adam is a strength coach and the Head Coach of Savage Strength.
He helps lifters get brutally strong through simple, effective training with a speciality in Olympic Weightlifting and Strongman.
If you want coaching tailored to you and your goals, let’s get started with personalised programming designed to get you stronger.