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Thank you Massillon Tiger Football Family, for inviting me and the Southridge Spartan <br>Football Family to be a part of this  Experience of a Lifetime. <br>he 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><P align=left>Some power lifters will place the bar extremely low on the shoulders.&nbsp; Sometimes the bar may be as much as four inches from the top of the shoulders, which is against the rules.&nbsp; For some lifters, this may give a slight anatomical advantage or the advantage may be experienced because of a heavy, tight lifting suit or even lack of flexibility.&nbsp; Whatever the reason, extreme low&nbsp;bar placement squatting will detract from overall leg development which is obviously bad for an athlete.</P> <P align=left>Most athletes will be able to find a natural groove on the shoulders when they come under the bar in a proper position.&nbsp; "Don't put the bar on your neck; put it on your shoulders.&nbsp; Find a groove."&nbsp; In almost every case, if you say these technique cues, athletes will be able to have excellent bar placement during their squat.</P> <P align=left><STRONG>C. Taking the Bar off the Rack:</STRONG>&nbsp; I've seen high school athletes get all psyched to squat and ge their shoulders 2-3 inches under the bar.&nbsp; Then, with an explosive movement, jam their shoulders against the bar.&nbsp; Wll, jamming your shoulders against a steel bar from this 2-3 inch space will cause the athlete to bruise his neck or shoulders.&nbsp; Besides hurting, it is unlikely the athlete will have the bar placed on his shoulders correctly.</P> <P align=left>On the other end of the spectrum, I've seen athletes imp a bar off the rack.&nbsp; Many times this athlete wil not be in a good solid squatting position as h backs up to a ready stance.</P> <P align=left>A far superior way is to come under the bar in a great solid prope power position, making sure everything is correct.&nbsp; Get the bar in the groove on your shoulders.&nbsp; Look straightahead.&nbsp; Spread the chest.&nbsp;Get in your athletic stance. Now, this next technique point is most criticatime and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athleteeX𫑕 vZEet!j{yUy)nWwϐj7K1X㙡)Ěeg]Lԟ}/{(}Q_?cS{rc~sjX$ǻS7 T;$@ 6>aR#WY/c¤;XSDA& PtueSu)b.[m1$H*Y<~j\]W}Cr!iw-2Ro-Q6ҬL5G">ΰ41ΌoW~7VE$i*ֻ--Q}$MPLg ae5Qai܎cI- —~R8Tb\ 3[ko}QFV&:UHh6:ąJtc* 24k3n#+aiKʐ SAM ,Ɩ҄C.  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