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Do this hard with intensity for a total of thirty seconds with each leg. An absolute must everyday. This also improves Speed and Jumping Power! <br><br>Image 8 - B. The Straight Leg Dead Lift: Do Straight Leg Dead Lifts with very light weight with the dual purpse of stretching and strengthening the Hamstrings and the Glutes at the same time. High school to proathletes should use between 65-95 pounds and then progress slowly to 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked. Do two to three sets of 10 repetitions two to three times per week. The Straight Leg Dead Lift should be a high priority Auxiliary exercise. It will also help you run faster and jump higher.<br><br>llege weight room should have at least one Glute-Ham Developer.y and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. 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 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. 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