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A front squat with a deliberate 2–3 second pause in the bottom position. The pause removes the bounce and builds honest leg strength exactly where the clean is caught — upright trunk, high elbows, full depth. A signature of position-first programs: strong legs that stand up from a dead-stop catch are what turn good cleans into made lifts.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
More moves that train the same muscles.
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