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tmheGLqWLJ\`ecQU]iԴ ZU&(iL<i5$Hřd0.F vy淴&JtV3fe*G/Lٰv+4^rgBGn#UjjY=IZGq'VN&N_nC!A4ťI22MMsWR-pڷ?t7S{+'Eu8|n'J{RWdM 0^< g~ N_َǨjƧN۳tH"׼2$hjV9Z$n35\q޺xtxQ'D22̢s~qj9[StL~Uݦq=slwdv=}kN+%3E%V.1cx"3]F:+ۗ|bʬ8&'^vtJvGGcJ><ێE;8#85=r?:\!q{H3iph=Izs& (уhڔ}M4uSs@ FK!hORchϭ(6vrK%"7ﲞ[V! @&xz稢QNRE$!JhZS֊(=)Ҋ) Jz(hFQL~Q@1QM?zE)and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.i ]v''K'M>\.DH4\բATX{0#Ńr_Q~ [FQL=1c'ƿYΫ44UǕOHRrî,y1C=OQq?_tU džܣNqxrVm[b>y4gca7;Z*.PoۮZ?eO1.$I#Rֶ^ # !wG<ӗ"vU4'.lf[kA0hHْD`9+/U9|--b-d'R)y$׌mc/"oݔjFkcjZd~tp- S%SY8Oa}  (U]ֺzım F7spRU4g]]2y ,cr&LyhXoh WRg缹ϵG%:~B9%*$h I#*74ht8OQ;E̍("q&`F"gp+}ǿ5~.j,T=CҵޙNJ{oylrL<+oЛv޾=+8MF@ԒX=Q=4ZF֖s(I*'ǂ-.Glڌ+_q} <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 get their shoulders 2-3 inches under the bar.&nbsp; Then, with an explosive movement, jam their shoulders against the bar.&nbsp; Well, 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 wimp a bar off the rack.&nbsp; Many times this athlete will not be in a good solid squatting position as he backs up to a ready stance.</P> <P align=left>A far superior way is to come under the bar in a great solid proper power position, making sure everything is correct.&nbsp; Get the bar in the groove on your shoulders.&nbsp; Look straight ahead.&nbsp; Spread the chest.&nbsp;Get in your athletic stance. Now, this next technique point is most critical.&nbsp; Get your athletic stance directly under the bar.&nbsp; Many athletes will stand&nbsp;a foot back and lean forward.&nbsp; This is asking for trouC+EhzmcdNPf= k s*0*dO]j4-8m~v&P Rbmxaݮ%Vvgbu6mlHwwCj{[1)f; ].GK"tM+ؒH>^9$2îF:)&o y&Jr+M۰ogEh(Tzp%$Teφ-l7$qnQ2i㆑Ȳo߂h„~d2@33J\ًWk;%&`-)9{r5[m>Cɬ:.bRփ:^bmq1.A5 |^[7p$nt[[1]R rJ%}Py[aQ7%Wv8M3NV1Z!{Yc}ӠӽkĐ`  F: H/[͜,qWF8;Q.XT~lp\wͳsn^rs#Xpe?UIqW%xrDλ񵍲~ܳ"Q˞"4_ Ör1*̐w6<in2Қ2;}-8Ã~RVʹ;ºB..ߵ4@iԾ=QUh|\Wo6Lr &7+lБZWȱӁݨ QKPg5foEdFJ:#@ s@`dF%Xebi uD¾rb <*f à F48˖og2.裀khHӜݞƂmW;y.fm)4u]$H:վl@ lt[>~biXzO㯄^oZدmRBP$2O܏oH$YH,ŎJx`^D\V>jt/BPwm ؉@V `ц1B8> L-拷onyXg:uv4w{+\31LwǑj1ͤ$g8zIk{YaԆLp}M-;Nչnigyr+ *Y8LgRLyY-^L]ub7hg~*T*r W f.9;k[{Ui5UN4NKjy44ӗ92['7ZzoL#6 kzڒٱQcvєp2:;N>3mGBO<뎓{ ʾ2F6KsYmpP;0d7=rͼo Qj*:Ty_wx68d7hmW=OczѕYeex@]L~eaWD[z-#Kh!\[*'s-̅Dw?D\.<<^+t,a3Fv?%%@o8~VK{%<4&`\˹s$XF,/$ )3j]+.Gؤ}?Hu4sQaFhN}. F×"fMm`k9E&*H]{2c?FbN"ܳ~E-2z?oCM.Ŭk_kA-)yOwcqtq/<ߩbyxQ-֎UiU8[/Ms۶kKT=yEK$*߹qǏĺK_T|xs^mpO ,V2V!J.ӌpI>=)|ViU6-csXvס-Gx#+YݗvDtqg+;lO摇 JeSյ\pMs ?rn;aq }U{cfAeIC.F4WbANQ%cs̰{K'LB護0}iV!V>Ww'ތ$i$?|~]ЛRhxR!pkui/$Goevgf.5~S\aN*y|"E7ۤ#QI] { Q0QT)QCFl$0Ai*>t }̋wF<1?U$[䐥*QW{KL-E*HPOr'r"[Bn4J ò5{V'3g?Ccf; l\yzn>q l,ҬiOiiT&T'lj˗Ӓ}MxI%FA5f9 yV4]em,Wn-FO1afF܂D$)@9%M) R{E*6$2Yxj,:|EPIuRH?Vkǩj{Kt`7ꄚ)`T?7P-`H]#fBnC=2**ƿˎCu,ҟݷ_fH-I)1%#$kQG?gmc=yw.k%Ҽo?)v>?F,c(BהS0ȁPeV;~_?.1ZGB<!(+"ҟN(/P<uI2Hg?C\GDcQFWh04w:+ĭ$訯Qܸ$A{qM%@N`H@_U N%hzWCHs5pFp~ w+*_\pQOze/U[@3}p*FJ؊~8ڿ: `JS9 _ >)ኴ>%+40[?! p%5ĦۆF.߯p8*ԩޝ>4jb?v ؕQہ8+9}|q5b7R,?_qT!E>>(w!H& _ \yJ%m_N@c[Ȧa͖9h_w1ȼz|l6##,DqV9v<1n*Iɘp}ޝh10.Yj7bW$Ld5P>yH鑕g~bݖ4`vpmn=;Ƣ}CxdUIW^`<ۛ5[l-ٳ*͇C6=ů7oaT}~:dW6KC.:_?Gӂ-~w01qsr}v{߲:g?6m:a:?<'f~I}zCt0^ ?u'9fl{Jc9}PXo6y6F_Kd?/J`tn6+:z:}^˞r̈́sD[Ru4guog'A*1l,%_z|#UY+>>z3fʏT?1T?7g`pff7nce_4bn