question about training.

[gerasimos]

hello mr takano.i want to ask you a sample question about leg training.when a lifter has sore knees and he couldnt perform full squats which are the the best alternatives solution to train his/her legs?i have a training partner that is impossible to perform full back squat but he can to perform front squat(with less pain than in back squat) and clean /snatch deadlift from 5-10 cm platform.i told him that the exercises which perform from 5-10 cm platform strengthen the legs .what is your opinion?also i read in net that the snatch grip duck feet from 5-10 cm platform is the best quad muscle exercise,what do you believe about that.the squat from various positions in power rack is less overload the knees?also can you tell me a exercise for rhomboid muscle?sorry if i tire you with my questions.i am looking forward to hearing for you.

[bobtakano]

The front squat will work well. You can also try step ups on to a high bench. Lunges with the weight held between the legs is also a possibility. If there is pain when going down, you might want to try squats in a power rack from the bottom position only. A lifter can come up from the bottom position and then rack the bar and then have assistance lowering it. I hope these suggestions are helpful! Good luck!:)