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This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>n," says Amy."At the takeoff you really have to move the upper body--you can't just be a limp noodle." She also says it's important for jumpers to perform specialized exercises for their ankes. "You get a lot of power from your feet, and if your ankles are hurtig you're going to suffer. I do all kinds of ankle strengthening, such as picking up sand and running on the toes to strengthen the arches, surgical tubing exercises, and rocker boards--I work on my ankles alot."<br>For younger jumpers, Amy believes in the importance of being exposed to a variety of spots. "You learn a lt through other sports and through competition. It's jst ike your academic tudies I OjT#ڬA|~Pn=Q1:D UCPwa)81?mލ{4l!E!sT(5? )vґ:v q#)0x" ދ: ú^qr1~O ߕC +֢Wv:~g~չ]%n:}F^1c=roۊ|vN%zQo}}<7XS 1=]y;@T7Dpf%E&QP)& PDy]X:VP5mbt)`Z71D:S0&@[7(KZۈuQ۪Oq@:K]\șH~P\ jump to really succeed."<br>Amy has given quite a bit of thought to the psychology of sports and believes there are some truths behind the stereotypes about track and field athletes. She says that sprinters are confident, bordering on cocky; throwers are the jokers and are laid-back; pole vaulters are the daredevils, and distance runners tend to engage in strange rituals and habits that she feels border on "just plain weird." She also says that because decathletes have an appreciation for all the events, they tend to make a lot of friends and, she adds, "have the nicest bodies."<br><br> <br>Posing for Perfection<br><br>Although her plate is full with athletics and studies, Amy does have a few outside interests, such as modeling. 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