What are some benefits you get from this that differ from back squat?
Less loading on the spine.
Most athletes have better posture and depth with a front squat vs a back squat.
Less CNS stress than back squat (in general)
Isolates the quads more than a back squat (don't know if this is a benefit…)
Is this a lift that should DEF be in your program or something that maybe should be added?
How much more should you be able to back squat then front squat?
Maybe only ~30% more if you are proficient.
Whats a good number to aspire to, for a 180 pound sprinter…..as far as max is concerned…..
A 45lb bar. I have been involved in college track for nearly 10 years now. Last year we (I) decided make front squat a primary lift on one of our lower body days for the sprinters. We destroyed the school record…in number of hamstring problems… Anecdotal evidence with a sample size of 7, 4 with issues.
I wouldn't do the lift. Personally I increased my front squat from 230 to 330 (largely due to technique improvements) with no increase in sprint performance.