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(See Figure 1) In this photo, I am checking Luther Elliss' knees for correct alignment. (Luther is a 6-5 300 pound star Defensive Tackle for Detroit) My finger is pointing at the middle of his knee. If I were to drop a string straight down, where would it land? In this case, in this photo, the string would land in the middle of his foot which is perfect. (Photos will be added at a later date)&nbsp; If you had 50 athletes in the bleachers, it would take less than two minutes to identify all the athletes who would not fit this perfect alignment format. It would also only take about two minutes to correct any alignment problems. There are three ways to look at knees for correct squatting alignment: Knees out, in or forward.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Out: </STRONG>(See Figure 2)&nbsp; You will be able to see this problem easily whether the athletes are in the bleachers or actually squatting.&nbsp; The knees-out problem can easily be corrected by just widening out the athlete's stance.&nbsp; Widen out the stance until the knees are aligned directly ov THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even a smaller 7th grade boy or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive power, strength and self-confidence while learning correct athletic positions which can be used in their sport. <br>The second piece of equipment is the BFS Training Plate and the BFS 10 lb. Bumper plate. When doing a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a safe position about 8-9 inches off the floor. This allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to bend almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training plate is about an inch thick and made of very hard urethane, while the 10 lb bumper is about 2 inches thick and made of a softer urethane that gives. This allows for the plates to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<br~F7c2"lzeJ=qu6<ܯj=SRtqE(v'd\uZ[yVU#m ~aJ'^%/jCуxIVA 5yYdOvrU'o8ݜŎxiayI`]Def\~54!La'Vk`}$6XhGf&ѮF}*O38v?歹<=}FIWS~@?*t% s3f:5CY+- 8yc˞O,pcO"/-=Z 3Hy1=`Hpi.r{ o4$1IR8 msަ-廉d܊N0G+ǁ6w6Znh`e:~ڐc9Ծ?*c飴bn-6 O婦Oש <5#a*6i<\~u!^.^=sz)PTʥ\KU>o\XGS؂3]u"\YT@s8G[x<)r@'?d{9I5k4I-ں"&cAWa`"89Va,|Q $Ԥ8=(U?ÁISNJ@Hr~a۵s~0<$Vo{m<3#6 wSlEuˡ4W[w 9>QEK4Bfzn^*6hpnsފ+j rsֺl:fmb̿$,Tuy_" CE3& 7xf`tbJܐVfX1$ VxU09;[hbXcU^ަ)|pQEsMtR^ 5 85 G#gs(ϩnU&wQi`K$04QUSr|!,ũL#vQpjijdf֊+/YP (%WtIˬLN1(>Vg_5mz\PdqRW3Hk#3E֟$Ph Ԁ@;R2G5Fz=8 fhuỌ@5ϊR%.R@,[WYѤU H'.);13cԭe=k,`@*K=[eH*k.!.R{s\Xgl湘|~~R؞JK|-WyګpznGV9b}IDQN?WY6߷4ֳfݟSD2#_N-܎~\0sjH_z*2Š.&l^}j'w<8_|i6ӚTcq'>植LXN=;V0ǵ?@S)UTIEM V( k2ұ-Rpꔩ!?\WcRM\,ArdGP:UKtA = V%ֳs>Q:br:6(hzQճpJ$k2"XdU{2yů 'aQ}H=Mr{c?*mjv$>cq8pFzEW>@-j*,slJq*Z7(t3}C>%x:({#t:/*?W,&mh6EH£E!׿{-~QEt2{/Z%( ~5)Ot"z(ng.Pull-up contests, sit-up contests, who could squat their bodyweight the most reps  we even had this one contest that involved jumping out of a window! Your mind was engaged, and that was one of the best things I learned in teaching that applies to my own coaching. And to guarantee the highest levels of focus and intensity, Notmeyer allowed his lifters to listen to country music  to ensure th