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At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. 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 he 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>ar senior center, Rob Johnson, who gained 61 pounds in five years. The Northwestern offensive line in 1992 averaged 264 pounds while last season they averged 287 pounds. Rob reflected, "I'd spend 20 to 25 hours a week in the weight room and eat until I was sick."</P> <P>It is interesting to note that Northwestern has not been able to recruit any Parade High School All-Americans. Michigan got 10, Penn State 7 and Michigan State signed 6 players. Their #1 strength and conditioning goal is to prevent injuries while Northwestern had to grow and develop their players to compete.</P> <P>Coach Barnett explained, "When I got here, I saw how these kids got barraged by negative stuff. That's why we started taking these kids to Kenosha before the season. We could plant the seeds that we wanted planted, fertilize and bring it along before they had to come back on campus."</P> <P>The first year of Barnett's grand experiment produced an unmiraculous 3-8 season. The next season saw the Wildcats slip to a two win season then up to a 3-7-1 effort in 1994. However, the scores were closer and there were victories over Boston College and Air Force. The Wildcats also recorded back-to-back road wins over Minnesota and Indiana.&nbsp;</P> <P>As the miracle season approached, Coach Barnett pondered about how to take his team to the next level.&nbsp; "Your kids have to believe in the vision," he preached, "so it's all one heartbeat coming at 'em."&nbsp; A new slogan was embraced: Belief Withooming season.<BR><BR>How about the women s sports?<BR><BR>Our women s sports are doing great. Our volleyball team won the regions, and they re on the BFS program.<BR><BR>You