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D o n t b e g e n t l e o r g o h a l f w a y . < b r > < b r > M I S T A K E # 6 < b r > < b r > B i l l s a y s t h a t h e b a n g e d a t t h e b o t t o m . H e a l s o s a i d t h a t h e w a s t o l d t o r e l a x a t t h e b o t t o m f o r o n e s e c o n d . B o t h o f t h e s e a c t i o n s a r e c o m p l e t e l y w r o n g . S o w r o n g , i n f a c t , t h a t t h e s e a c t i o n s , i n m y o p i n i o n , w e r e t h e p r i n c i p a l c a u s e o f B i l l s i n j u r y . T h e s p o t t e r s a n d l i f t e r m u s t w o r k t o g e t h e r . T h e b a c k s p o t t e r u s e s a n o v e r h a d g r i p . D o n o t s p o t w i t h y o u r h a n d s u n d e r n e a t h t h e l i f t e r s a r m p i t s b e c a u s e a n e x p e r i e n c e d b a c k s p o t t e r c a n g u i d e t h e l i f t e r i n t o a p e r f e c t g r o o v e ( s e e F i g u r e # 8 a n d # 9 ) . < b r > F i g u r e # 1 0 s h o w s C o a c h S h e p a r d p u l l i n g s l i g h t l y b a c k o n t h e b a r w h i c h h e l p s M a t t s e t t l e b a c k o r r o c k b a c k . H o w e v e r , n o t i c e t h a t M a t t c o n t i n u e s t o p a y s t r i c t a t t e n t i o n t o t h e S i x A b s o l u t e s . A t n o t i m e s h o u l d y o u r e l a x f o r a n i n s t a n t . . . l e t a l o n e f o r o n e w h o l e s e c o n d . Y o u m u s t B e T a l l a n d s t a y e r e c t . Y o u m u s t S p r e a d t h e C h e s t a t a l l t i m e s t o k e e p t h e l o w e r b a c k l o c k e d i n t o p l a c e . F i g u r e s # 1 1 & # 1 2 s h o w s M a t t r o c k i n g f o r w a r d a n d u p t o c o m p l e t e t h e l i f t . Y o u s h o u l d e v e n t r y t o r i s e u p o n t h e t o e s a t t h e v e r y e n d t o c o m p l e t e a f u l l e x t e n s i o n . I t w o u l d b e l i k e a c a l f r a i s e b u t d o n e i n a c o o r d i n a t e d , f l u i d m o t i o n l i k e a f o r m t a c k l e o r j u m p i n g m o v e m e n t . A l t h o u g h , i t i s i m p o r t a n t t o b e i n c o n t r o l . Y o u w o u l d n o t w a n t t o t a k e a l i g h t w e i g h t a n d j u m p u p i n t h e a i r . < b r > < b r > < b r > S O M E O T H E R M I S T A K E S < b r > < b r > N e v e r r o u n d t h e l o w e r b a c k a s s h o w n i n F i g u r e # 1 3 . A l w a y s B e T a l l a n d S p r e a d t h e C h e s t a s i n F i g u r e # 1 4 . N e v e r t a k e y o u r f e e t o f f t h e f l o o r o r r a i s e y o u r h e e l s o f f t h e f l o o r w h e n s e t t l i n g o r r o c k i n g b a c k a s s h o w n i n F i g u r e # 1 5 . ( M y s o n M a t t i s s h o w n i n t h e i l l u s t r a t i o n s . H e s t a r t e d w i t h t h e B F S R e a d i n e s s P r o g r a m a t t h e b e g i n n i n g o f h i s 7 t h g r a d e y e a r . M a t t i s n o w 2 6 a n d w o r k s a t B F S . ) < b r > < b r > W H Y W E B O X S Q U A T < b r > < b r > T h e b e n e f i t s o f d o i n g t h e B o x S q u a t a r e e n o r m o u s . S o e n o r m o u s t h e y g i v e a n y o n e a d i s t i n c t a d v a n t a g e o v e r t h e i r o p p o n e n t s a t e v e r y l e v e l : J u n i o r H i g h , H i g h S c h o o l , C o l l e g e a n d e v e n a t t h e P r o L e v e l . W e d o t w o s q u a t w o r k o u t s a s c o r e l i f t s p e r w e e k . O n e c o r e l i f t , o f c o u r s e , i s t h e P a r a l l e l S q u a t a n d t h e o t h e r c o r e l i f t i s a S q u a t V a r i a t i o n . T h e S q u a t V a r i a t i o n t o s t a r t w i t h i s t h e B o x S q u a t . A n e x p e r i e n c e d l i f t e r c o u l d u s e a F r o n t S q u a t a s a c o r e l i f t S q u a t V a r i a t i o n . T h e B o x S q u a t i s t h e p r e f e r r e d l i f t t o d o d u r i n g t h e s e a s o n . T h e r e a r e f i v e r e a s o n s w h y w e B o x S q u a t : < b r > < b r > R E A S O N O N E : I t s E a s y . < b r > < b r > T h e B o x S q u a t i s t h e e a s i e s t o f a l l f r e e w e i g h t e x e r c i s e s t o d o a n d t o t e a c h t h e S i x A b s o l u t e s o r p r o p e r l i f t i n g t e c h n i q u e . A n y o n e c a n B o x S q u a t w i t h g r e a t f o r m i n t h e f i r s t d a y . 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