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Originally Posted by chia
Another good read, thanks. Keith, we need to get you your own "sticky" column here on Sherdog to archive your articles.
Ongy, what does your routine look like? If you want to learn to front squat I suggest you start by taking 4 weeks off of the back squat and just do deadlifts and front squats on the same day. I have always loved this combination because after deadlifts my lower back is too exhausted to back squat efficiently. Start off with around 4 sets of 6 with a light weight. And DO NOT use the bodybuilder's cross arm stance. Use the traditional clean grip. It will be uncomfortable at first but after a month or so you will get used to it. This will help develop wrist flexibility which is crucial for all cleans.
If you feel the need do back squats on a different day.
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For legs I do 4 sets of back squats followed by 4 sets of stiff legged deadlifts. Then I do maybe another 5 sets of standing calf raises. I used to do more but my knees don't allow me to do this any more.