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Look at Danelle in Photo #7. She is in a Jump Stance with hips down, elbows locked and wrists slightly rolled forward. Danelle is using the Aluma-Lite Bar with the BFS 10-pound Bumper Plates. Photo #8 shows Matt trying to Power Clean from an Athletic Stance. This is wrong. Just look at his knees. This is weak and dangerous. Also, this could be a photo of Matt setting the weight down after a Power Clean which would also be bad. You must pick up a weight <U>or</U> set down a weight from a Jump Stance!&nbsp;</P> <P>Practice picking up the weight from the floor in a controlled motion as pictured in Photo #9. Matt has his chest spread so that his lower back really looks good. His elbows are locked and Coach Kirkman is a happy camper.&nbsp;</P> <P><STRONG>THE SIXTH STEP:</STRONG> Using the bar again, <U>practice jumping</U> once the bar is just above the knees. Use the same technique as when the dowel was used. Concentrate on jumping just as you would do a vertical jump. If it does not look exactly like a vertical jump, then you have done it wrong. It's that simple! Flat out simple. do not underestimate this point. This is where even Division One athletes get into trouble and where any coach can become an expert by merely looking at the lifter's knees. Simple: do the knees look like a vertical jump?&nbsp;</P> <P>Photo #10 shows a common problem especially with girls and junior high boys. Look at the knees. They are actually touching. The solution is to yell "kGreen Bay and BFS Strength and Conditioning programs.&nbsp; I shrugged, "Well Ken, we're either on the Green Bay&nbsp;program or you're on the BFS program."&nbsp; We both laughed.&nbsp; Coach Johnston remarked, "Bigger Faster Stronger has a great deal going for them, especially for the high school coach."</P> <P>Coach Johnston believes in Box Squats and Partial Benche.&nbsp; These two lifts form the backbone of the BFS program.&nbsp; They make everything hum along like a beautiful song.&nbsp; They create a huge advantage during the season especially at the igh school level.&nbsp; They create a nice advantage during the off-season with speed and jump drills.&nbsp; They help the athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.</P> <P>ince many wieght rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials.&nbsp; I learned the Box Squat&nbsp; and Partial Bench Press secret in Los Angeles in the late 1960's.&nbsp; Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source.&nbsp; Hence, he cal\1ɔ tֆltKkNCvH>t5t(h-Jݴ1:5rhTu6E= m.9TtRi\m9Y޽7pX怏QK `+{Yʟf>զeAl$5#~O"E+ә@{N3:; C-TH-x m{wQeSÕ;BˉK18gvB@#ZQ?cW:Z+/ mqc xV&#=fiwhIM!MwŢ AA8-7;N< RF47Toz9Lih@94`Wc7'QT(OH*kV7c)!YJ ޸;YTlW5)QVڔ>1MLe{,n2y-y\1FgjZ|(F=Im:Ht&$|Lj;i,39^N:㣣T|sȉ.V'zxoWOa=ʳM1 /M)Gjݕ ⩡zh!ZGzLn>1HPPns:+H(4,\N-N|>є>#2;H$li7т+ǩ:4`kMWm{:~힫|kob/nu95 uf~R> Oƣ\`j{S!>KԆX{m:)ޞ&>9O@H F9;eʵܺ~n~]TCԕ]cbқYRҞ$)wwܹȿJJ/ҭ8e=M }ƌ;japZ%PD nh-%qL^' ':`OZAGĤ +CM4, u2HޭKXe/pkd8uZ7댑DZ jfF isz,䪒,ko:&||69 I)'Ic)7((׵0bHb9V\X]ǦoqFh&?ί2+[RFF1AYLDi_),:hC^n'-#Ӧ{k_QL-+Clػ( 0)MdA㲲 a:فo׏!lA=. ]jiU|AzF&#odOtR*~_v_6,QGaSN8o߮0Ǧa{8;MԵ[J*os#<䛿3LLL HݏtwlM6D"#fyh3^LG̣d\Vs{nۚ(B[:NyOGUm.}xs_zF^ Z" #jItu7L8"2n$sPG3Ki(è> aИeydxL*0Skx 05yrʅCm^9|m$}jp֠e\W×d)bx8G \-cJ=ۃ!Ŗ3G@ j~G }>{YmE> gb3o|@za\â8Ө?kPB>V(ƻqV6#8+>}b)w5JFXrYy?,0I iLST?ۑPo9 ĵ\nedj z֢G R)}FXN%UJȭ x3HWsn+G%cp)Nn- Ӷ$ x15TdaNXG#u~X-QsKxaZu6ف/9$4Δ٩ۍA=l||vaQ]}0!E|]la }bOPªIkBlAg46 -Uj-xMt=~SC!>ILݫ? fn cz¹O頩4/W_XoL&c,MGʲoHB!X6qڒzr`$~χo9LQGQ-M6z]x?O>4vU80(.M>#QRHO9[O R2WA*Snc~ٙ-I\m ƒ@O=j-Krhp7wꏚ @j*0Ci/