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ݏ!AqAl Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.Ꝝ\S 2"\Dw=G> G>G> G>G>hG>G>hPG>G>hG>H>hH>H>hH>H>h2H>*H>  *H> h2RH>  RH>nH> hnH>H> x H>H>h2H>H>h2H>H>h2H>H>h2H>H>hH>H>hH>H>h2H>I>h2I>I>x I>*I>h*I>PI>xPI>bI>hbI>pI>hpI>~I>hP~I>I>hI>I>h I>I>h I>I>h I>I> h I>J>!h J>.J>"h .J>PC$Sof the BFS Set-Rep System. We are scheduled to Power Clean with a 4-4-2