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Q@c r i b e d . < b r > A f t e r y o u h a v e m a s t e r e d t h e g l u t e - h a m r a i s e f r o m a t w o - n o t c h i n c r e a s e o f t h e f o o t / a n k l e p a d , y o u a r e r e a d y t o m o v e t h e f o o t / a n k l e m e c h a n i s m o n e n o t c h c l o s e r t o t h e f r o n t p a d . H o w e v e r , y o u m u s t l o w e r t h e f o o t / a n k l e p a d b a c k t o t h e b e g i n n i n g p o s i t i o n . T o p r o g r e s s f r o m t h i s p o i n t , r e p e a t t h e s e q u e n c e o f r a i s i n g t h e f o o t / a n k l e p a d a n d t h e h a n d / a r m p o s i t i o n s a s p r e v i o u s l y d o n e . < b r > A f t e r y o u h a v e m a s t e r e d a n o t h e r t w o - n o t c h r a i s e o f t h e f o o t / a n k l e p a d , y o u a r e r e a d y t o b r i n g t h e f o o t / a n k l e m e c h a n i s m i n a n o t h e r n o t c h ( s e e P h o t o N i n e ) . G o t h r o u g h t h e e x a c t s a m e s e q u e n t i a l p r o g r e s s i o n u n t i l y o u a r e r e a d y t o m a k e t h e f i n a l a d j u s t m e n t t o t h e f o o t / a n k l e m e c h a n i s m ( s e e P h o t o T e n ) . W h e n t h a t l e v e l o f d i f f i c u l t y i s m a s t e r e d , t h e n y o u s h o u l d g o b a c k t o t h e f o o t / a n k l e p a d a n d m o v e i t u p t o t h e t h i r d n o t c h b u t m o v e t h e f o o t / a n k l e m e c h a n i s m b a c k o n l y o n e n o t c h . < b r > Y o u r f i n a l p r o g r e s s i o n w o u l d b e t o a d j u s t t h e f o o t / a n k l e p a d t o i t s h i g h e s t p o s i t i o n a n d t h e f o o t / a n k l e m e c h a n i s m t o i t s c l o s e s t p o s i t i o n a n d p e r f o r m t h r e e s e t s o f 2 5 r e p s ( S e e P h o t o E l e v e n ) . W o w ! T h a t w o u l d t a k e a s u p e r i o r a t h l e t e . < b r > d o w n , w h e r e w o u l d i t l a n d ? I n t h i s c a s e , i n t h i s p h o t o , t h e s t r i n g w o u l d l a n d i n t h e m i d d l e o f h i s f o o t w h i c h i s p e r f e c t . ( P h o t o s w i l l b e a d d e d a t a l a t e r d a t e ) & n b s p ; I f y o u h a d 5 0 a t h l e t e s i n t h e b l e a c h e r s , i t w o u l d t a k e l e s s t h a n t w o m i n u t e s t o i d e n t i f y a l l t h e a t h l e t e s w h o w o u l d n o t f i t t h i s p e r f e c t a l i g n m e n t f o r m a t . I t w o u l d a l s o o n l y t a k e a b o u t t w o m i n u t e s t o c o r r e c t a n y a l i g n m e n t p r o b l e m s . T h e r e a r e t h r e e w a y s t o l o o k a t k n e e s f o r c o r r e c t s q u a t t i n g a l i g n m e n t : K n e e s o u t , i n o r f o r w a r d . < / D I V >
< D I V a l i g n = l e f t > & n b s p ; < / D I V >
< D I V a l i g n = l e f t > < S T R O N G > K n e e s O u t : < / S T R O N G > ( S e e F i g u r e 2 ) & n b s p ; Y o u w i l l b e a b l e t o s e e t h i s p r o b l e m e a s i l y w h e t h e r t h e a t h l e t e s a r e i n t h e b l e a c h e r s o r a c t u a l l y s q u a t t i n g . & n b s p ; T h e k n e e s - o u t p r o b l e m c a n e a s i l y b e c o r r e c t e d b y j u s t w i d e n i n g o u t t h e a t h l e t e ' s s t a n c e . & n b s p ; W i d e n o u t t h e s t a n c e u n t i l t h e k n e e s a r e a l i g n e d d i r e c t l y o v e r t h e t o e s . & n b s p ; S q u a t t i n g w i t h t h e k n e e s o u t w i l l p u t u n w a n t e d p r e s s u r e o n t h e l a t e r a l c o l l a t e r a l l i g a m e n t s . < / D I V >
< D I V a l i g n = l e f t > & n b s p ; < / D I V >
< D I V a l i g n = l e f t > < S T R O N G > K n e e s I n : < / S T R O N G > ( S e e F i g u r e 3 ) & n b s p ; T h i s p r o b l e m i s q u i t e c o m m o n w i t h w o m e n a t h l e t e s a n d j u n i o r h i g h a g e b o y s . & n b s p ; A g a i n , y o u w i l l b e a b l e t o s e e t h e k n e e s - i n p r o b l e m f r o m t h e b l e a c h e r s o r s q u a t t i n g . & n b s p ; W h e n s q u a t t i n g t h e k n e e s - i n p r o b l e w i l l s u r f a c e o n t h e w a y u p . & n b s p ; T h e k n e e s a r e u s u a l l y a l r i g h t o n t h e w a y d o w n w h e n s q u a t t i n g . & n b s p ; T h e k n e e s - i n p r o b l e m i s m o r e d i f f i c u l t t o c o r r e c t a n d p u t s u n w a n t e d p r e s s u r e o n t h e m e d i a l c o l l a t e r a l l i g a m e n t s . & n b s p ; T h e f i r s t s t e p i s t o y e l l " k n e e s " t o