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Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.s down, thus his chin is down and thus out of his power line on a cleaning movement. Can you find it? If you do, you should start smiling as you come to realize that these Six BFS Absolutes are not only for high school beginners but advanced athletes as well. It also means you can become a strength and conditioning expert very quickly.<br>Sprint Stance: Eyes on target three feet in front. Sprinting: Eyes on target straight ahead. Tackling: straight ahead. Jumping: straight ahead.<br>What about when you are three points behind in a football game with only two minutes left and your opponents have the ball. What is your target? The ball! Have fun with this. Be creative!<br><br><br>_____________________<br><br><br>THE BFS SIX ABSOLUTES<br><br>Athletic or Jump Stance<br><br>Be Tall <br><br>Spread the Chest <br> (Lock-in Lower Back) <br><br>Toes Aligned <br><br>Knees Aligned <br><br>Eyes on Targetecide: Nik is a good student, an Eagle Scout, is always in class, has never been tardy, has never been offered drugs, has never even seen drugs, has neer beenoffered alcohol,has chosen friends who never drink, has never chewed or smoked, has never missed a workout, has not had asoda for two years, eats no candy, no pastries, no potato chips, no donuts, n fries, no deserts and is always focused when he does a workout. Says Nik,  There is no music, o cable TV; it is total focus. You pick up your wights. You are in the weight room for one reason and that is to get better. <br>Nik also plays football at Mountain View as a deensive end. He made All-Region as a junior but because of a big upcomin track meet commitment in Chile (South America), he might miss some of tt, Daniken is sre to catch the eye of pro scouts who often visit SOU.<br>VanDeZande s advice to future strength coaches is straight to the point:  et into the BFS system---no questin. When I look at many of the teams we ve hammered despite their superior talent and facilities, i s obvious that if they were doing what they should be doing tgreater technicians because of Stefan. Perfection became our focus. By all means do the secret, but you had better execute every facet to perfection to put it all together. Leave no stone unturned. Stefan demonstrated this perfect technique in many of our videos. Unfortunately, Stefan died back in Sweden several years ago, but his legacy lives on. <br>Track is an individual sport. The throwers could train themselves and maybe one or two others a the same time. The Soviet coaches wouldget nervous if th