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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>mU!Cpr?uo(F]8#ь?z]--Neg@7z̳IcEf#-2~^]vPCqP砮Pml` I@SkKqb2"n <5=(v[4Ν23R"٦y]NnX֭K(1\wYXyEbFjbIYҮlhLq\qANҭc. 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