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X3ֽM,=lXg>!|%3ZK5cD/JATp- ])ZD I-NMbڝƉ\#+2Jlpx+9m'LeG Ҝ= OiWSRIhI_r'\j=?7kѾ.]'j<ѿ^lOA~y5҈?#>x<+ɼq]'k>&>#C? [Ae]jl6ϿLWi:\][ ?A z+,d[lE+oA0@Ajm.avmw^ECɵ/w~R{b)3Tu~ƞ\Q&̋ ǥ{5Gxvo%ք< [x\ EEcľ#]~Y"0 &tfh0[Ahk|Wg]k}wP$ߒF\uj-[ e-v!b$e28W |2;FA5Z?My,і*8=-5EaoaH=Ml5 58xcͻ$v|v5ֻz( (Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@han five repetitions (th BFS Set-Rep System). For mal athletes, the BFS Varsity Standard for the Hex Bar dead lift is 400 pounds, the All-State Standard is 500 pounds, and the All-American Standard is 600 pounds. The female athletes have a Varsity Standard of 235, an All-State Standard of 325, and an All-American Standard of 415.<br> <br>THE OLYMPIC BAR<br> DEAD LIFT:<br><br>Each school should have at least two Hex Bars and one High Hex Bar. However, If your school does not yet have any Hex Bars, then an Olympic bar can be used with a spotter. However, because lympic bars are straight, lifting through the Power Line is prohibited by the body. This bio-mechanical problem is manageable when using lighter weights as with cleans, however, when doing dead lifts, the heavier weight magnifies the problem making it harder to stay in correct position. This causes some lifters to lean forward, raise their butts, and/or round their backs during the exercise. Hence, the FEAR. One of the biggest and easiest ways around this potential safety hazard is by using a spotter. So learn good spotting techniques and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulderand chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during powr-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be prforme are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See te inside front cover of the Magazine for more information.ward. The point system is based on attendance, leadership and our evaluation.<br>We also have an award for the most improved player, the best free agent and the best rehab player. All the money that is awarded goes against our salary cap. There is a big time pride factor that t. I have no qualms about starting a freshman, if he is best suited for the job. Senior Jesse Palmer earned the starting quarterback position and Brock is learning a lot from him. <br>Brock started right i at Florida by taking 12 credits while his classmates back at Evangel were still finishing up high school. At spring practice Brock said,  I m going to come in here and help the team out the best I can and whatever happens, happens. If I get red-shirted, it s fine. It will just give me another year to learn. This was a wi㹩/&ŬyqVe8cV{oY d YU|1= s~[@ ȧGY~_O(kȵ/PZUoܿ *OQIn|`K2aQRx<,j jtO4t YiX@OWhYկ`H-eXi#e:˱߳fؼa1 P'$'cgXI㖉 su5X5䏵"UE<|2zM"!'7 {kG!?pGIU9faO+5(c_ᮟ3dkx["QI cP#,s7oر}Dyu]J|K o.X]vƭ:I|AE<8,1lEώ`eM^AG)iGq}^6[W a?*^~ ?_C1+;2$xl|HebO㕖sg`͛\o{S ɱo6Uru1YW?'HPPNA GL]5\x\C$%Ue HJm`sSOl$VCEۚt;xg5PDv%( cTt9.odu/?0)tV$a-I@b)'(0ʛfq44!?Rο=d rWKK3;:7knר 3/7|]26aselUYyl]ܼUU4:mSTDXutYGsoaTT{g,^u_L|UڝrYoRR{voe@-L XB 8{4e(_ g0ȪKmdVA%v| AP;ݒ1v<16|Iܽ&I\wPXc_i9kZ,~zoo̬:C,Y!G'#"~KyykeMw2AZCO9