Different squats have different purposes. Everything is just a tool in your toolbox. We like to program all kinds. Here’s why:
Back Loaded Squats
-more stable so higher load potential
-greater overall systemic stress
-more posterior chain contribution
Front Loaded Squats
-more upright torso so slightly more quad demand
-more core demand (anti-flexion)
-more upper back engagement
Why we’d use either
With beginners or someone not very flexible we usually start somewhere between Goblet Squats & Zercher squats
These teach an optimal squat without too much thinking or mobility demand due to the weight placement
With more advanced individuals we’ll progress to either a classic Front Squat or Back Squat depending on mobility or individual goals
Moral of the story is you don’t need to do any specific squat- choose the right one for you based on what your goals are!
Dirty Water Fitness
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Full service by-appointment only personal training & small group strength training facility
Different squats have different purposes. Everything is just a tool in your toolbox. We like to program all kinds. Here’s why:
Back Loaded Squats
-more stable so higher load potential
-greater overall systemic stress
-more posterior chain contribution
Front Loaded Squats
-more upright torso so slightly more quad demand
-more core demand (anti-flexion)
-more upper back engagement
Why we’d use either
With beginners or someone not very flexible we usually start somewhere between Goblet Squats & Zercher squats
These teach an optimal squat without too much thinking or mobility demand due to the weight placement
With more advanced individuals we’ll progress to either a classic Front Squat or Back Squat depending on mobility or individual goals
Moral of the story is you don’t need to do any specific squat- choose the right one for you based on what your goals are
12/08/2025
Nothing like ripping some heavy weights off the ground with some pals
11/18/2025
If you haven’t heard….. we have a 𝗯𝗮𝗻𝗴𝗶𝗻 Black Friday Sale going on right now until Monday, December 1!
If you’ve been thinking pf dipping your toes into our Dirty Waters- this is the perfect opportunity
𝗧𝗵𝗲 𝗗𝗲𝗮𝗹𝘀
$𝟵𝟵 𝗳𝗼𝗿 𝗧𝗵𝗿𝗲𝗲 𝟭-𝟭 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗦𝗲𝘀𝘀𝗶𝗼𝗻𝘀
$𝟵𝟵 𝗳𝗼𝗿 𝟮 𝘄𝗲𝗲𝗸𝘀 𝗼𝗳 𝗨𝗡𝗟𝗜𝗠𝗜𝗧𝗘𝗗 𝗦𝗺𝗮𝗹𝗹 𝗚𝗿𝗼𝘂𝗽 𝗣𝗧 𝗦𝗲𝘀𝘀𝗶𝗼𝗻𝘀!!
10/31/2025
Thank you to everyone that came to support our 3rd Night of The Lifting Dead! Many PRs were broken and good vibes were had. See you in Spring for Squats!!!
Nothing like a Gorilla Row 🦍 circle to finish out a good Small Group PT sesh
It’s been PR city at DWF lately
Check out 2 monster PR’s from Aubrey and Demian who both set new records for their deadlifts last week
Aubrey: 260 lbs conventional deadlift
Demian: 405 lbs x 2 on sumo deadlift
👏👏
06/02/2025
Thank you to everyone who came to our 5th Annual Pride Bootcamp event in person and in spirit yesterday!
We bootcamp’d over 50 people and were extremely happy to be able to provide for our community
Special thanks to our awesome sponsors:
garden -our favorite dispensary around
-our favorite bank
-the best business association we’re honored to be a part of
And for for graciously hosting us! For those who haven’t been, First Street Market is an awesome place to be
See you all next year!!!
05/16/2025
A very tearful goodbye to our 3 interns we’ve had the pleasure of mentoring this semester 🥹
They’ve put in some hard work these past few months and we know they will crush whatever they set their minds to 💪
Thank you to for sending these guys over!
05/07/2025
Join us for our 5th Annual Pride Bootcamp — a day full of movement, community, and sweat!
When:
Sunday 6/1 from 10am–2pm
Where:
First Street Market
59 First St
Cambridge, MA 02141
Bootcamp:
10–11am (all fitness levels welcome!
After:
Food, local vendors & cocktails from First Street Market ‘til 2
Tickets are FREE but sign ups are required so click the link in our bio to reserve your spot!
𝘞𝘦 𝘸𝘪𝘭𝘭 𝘢𝘭𝘴𝘰 𝘣𝘦 𝘨𝘪𝘷𝘪𝘯𝘨 𝘢𝘸𝘢𝘺 𝘧𝘳𝘦𝘦 𝘦𝘷𝘦𝘯𝘵 𝘵-𝘴𝘩𝘪𝘳𝘵𝘴! 𝘎𝘦𝘵 𝘺𝘰𝘶𝘳𝘴 𝘣𝘦𝘧𝘰𝘳𝘦 𝘵𝘩𝘦𝘺 𝘳𝘶𝘯 𝘰𝘶𝘵
*Videos are from past year’s events! This year we will be inside with air conditioning* 😎
04/03/2025
Art
03/05/2025
The smell of hard work 💪 Small Group PT working hard this month
Click here to claim your Sponsored Listing.
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Address
247 Cambridge Street
Cambridge, MA
02141
Opening Hours
| Monday | 6am - 9pm |
| Tuesday | 6am - 9pm |
| Wednesday | 6am - 9pm |
| Thursday | 6am - 9pm |
| Friday | 6am - 9pm |
| Saturday | 8am - 5pm |
| Sunday | 8am - 5pm |