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It weighs 45 pounds. The advantages of the Hex Bar include building an overall strength base in the hips, legs and trunk area and it does it safely, because you can lift right through the center of gravity. You can stay in a correct  Power Line. <br>Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.the BFS guidelines; but with the cost of a stair climber hovering around $3,500, he admits that the latter wish of his dream-scheme may not be realized for a while!<br><br>The McCluer North Clinic<br><br>Dr. Greg Shepard went to McCluer North High School in St. Louis last June. Coach Jim Schottmueller wanted extreme motivation, especially at the end. Coach Shepard split the athletes into 8 groups and had a competition which also encompassed leadership and helping each other. They competed all day but the last eent was special. <br>Each 8-man team had a 415-pound Olympic set which was placed outdoors at the base of a hill. A 1,000-yard course was laid out: One hundred yards up a gradual slope, then a steep section and around a pole to a soccer field. The final leg was to come down the hill and across the finish line. Each team had to run the course twice. The first time by themselves and then go around hauling the 415-pound set. The winner had to have all eight athletes plus an assembled weight set cross the finish line first. <br>They were given five minutes to discuss their strategy and come up with a game plan. Some rolled the weight while some carried the individual pieces. During the competition the athletes got spread out across the course. The first athletes crossed the finish line exhausted about ready to puke. But then they looked back up the hill.<br>They saw their teammates exhausted and tired carrying their weight. Without exception, all those who had finished went back up the hill to help their teammates. Afterwards, an emotional Coach Shepard with tears in his eyes congratulated each team by saying,  You are all winners. You are all Upper Limit. Today you were elevens. Those who finished first could have rested but you didn t. You went back up the hill.<br>Right now I believe every