For functional fitness
For functional fitness, front squat rates higher on our research criteria: more carry-over to functional fitness.
Rowing machine is easier to learn and fit in.
Both are good choices that build different things for functional fitness, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Front Squat. The receiving position of every clean and thruster.
Rowing Machine. Common in workouts, and a good engine builder.
For functional fitness, front squat rates higher on our research criteria: more carry-over to functional fitness. Rowing machine is easier to learn and fit in. Both are good choices that build different things for functional fitness, so a plan can use both.
Rowing machine is easier: it’s easy to learn, while front squat needs coaching.
Front squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Rowing machine needs a rower or SkiErg, so for most people it’s a gym exercise.
About the same: both rate Good for injury protection in our research rubric.