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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@e himself on the entire foot. The heels cannot come up. Be tall, spread the chest, eyes on target and sit with the hips well back. This will keep the knees aligned over the toes.<br><br>#6 Eyes on Target:<br><br> This is such a wonderful phrase with many applications. Use it all the time in the weight room and during a regular practice. Your target can change depending on the lift or the situation. Training your athletes to keep their eyes on whatever target you dictate will pay big dividends.<br>Squat: eyes on target straight ahead. Power Clean: during the jump phase, the eyes should be on target high on the wall or on a specific point on the ceiling. In one of our feature articles in this journal, an athlete has his eyes 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 Targets.&nbsp; Sometimes the bar may be as much as four inches from the top of the shoulders, which is against the rules.&nbsp; For some lifters, this may give a slight anatomical advantage or the advantage may be experienced because of a heavy, tight lifting suit or even lack of flexibility.&nbsp; Whatever the reason, extreme low&nbsp;bar placement squatting will detract from overall leg development which is obviously bad for an athlete.</P> <P align=left>Most athletes will be able to find a natural groove on the shoulders when they come under the bar in a proper position.&nbsp; "Don't put the bar on your neck; put it on your shoulders.&nbsp; Find a groove."&nbsp; In almost every case, if you say these technique cues, athletes will be able to have excellent bar placement during their squat.</P> <P align=left><STRONG>C. Taking the Bar off the Rack:</STRONG>&nbsp; I've seen high school athletes get all psyched to squat and get their shoulders 2-3 inches under the bar.&nbsp; Then, with an explosive movement, jam their shoulders against the bar.&nbsp; Well, jamming your shoulders against a steel bar from this 2-3 inch space will cause the athlete to bruise his neck or shoulders.&nbsp; Besides hurting, it is unlikely the athlete will have the bar placed on his shoulders correctly.</P> <P align=left>On the other end of the spectrum, I've seen athletes wimp a bar off the rack.&nbsp; Many times this athlete will not be in a good solid squatting position as he backs up to a ready stance.</P> <P align=left>A far superior way is to come under the bar in a great solid proper power position, making sure everything is correct.&nbsp; Get the bar in the groove on your shoulders.&nbsp; Look straight ahead.&nbsp; Spread the chest.&nbsp;Get in your athletic stance. Now, this next technique point is most critical.&nbsp; Get your athletic stance directly under the bar.&nbsp; Many athletes will stand&nbsp;a foot back and lean forward.&nbsp; This is asking for troRt$iUuwycd()x>4LyQ:QIX0PڗoZ혝"cbLus<Ǫ*QY9] }HՐ#jSxϗ>D*u6F"lґh?LX+t_WkSo*69dq9PmuSfe$͑$vw~ɏ xq1QΠG8ȍoЧ~2ˉq9Z.632'J<: 6a]1FM)3n](пoHBGaSy1$YVV3Pt 'x^0Mu+[P>J ?towK0MH922-Y}ϳJfŚ8A%#X8V/TRio"DYO@޵~3*f 0nxMnmpq} 󔘰;,qB_g_=Na|>-Q tܟZlS2;;sei1rXxHTI 1T1UeV&dhQFH5N4g4bH3Pۈ#7уR,=,,xGUZ#7@koG"ۀMOU/ע<+p!WJv23 5FS{m5 y`uNp$3&