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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)ch lift. you do not alternate legs but rather do 10 reps with the right leg and then 10 reps with the&nbsp;left leg.&nbsp; On the other day of the week, I suggest that you do Walking Lunges.&nbsp; This will give another but desirable training effect.&nbsp; Side Lunges may also be done but they will strengthen the adductors.&nbsp; Lunges will also strengthen the Quadriceps but when you lunge reaching with a long stride with the back knee one-inch from the floor, you will also strengthen the Hamstring from a real-life functional position requiring great balance.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A High Priority Auxiliary Exercise<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Develops Power Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of thirty seconds with each leg.&nbsp; You may go in ten second sets or do all thirty seconds at once.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> An Absolute Must <U>Everyday!</U>&nbsp;<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>OTHER BENEFITS:</STRONG> Improves Speed and Jumping Power!</P> <P><STRONG><U>PARALLEL SQUATS:</U></STRONG>&nbsp;Parallel Squats, when done correctly, create a coordinated maximum summation of ns, ro^]F=(" and a lot of pulling exercises. After just one year of training as a redshirt, Cael became Iowa State s first freshman national champion, the first freshman to be named Most Outstanding Wrestler in the NCAA Championships, ISU Male Athlete of the Year and the South Korea National Invitation Wrestling Tournament Champion. <br> Most of our smaller wrestlers, said Cody,  when they come to college, are inexperienced in weights. All I really did was circuit training. Almost every wrestler red-shirts, like the three of us, in the first year. <br>Cody has proven himself to be excellent in Greco-Roman and freestyle wrestling. He is thinking about continuing on with wrestling now that he has graduated but it will be tough.  I am looking at 6w2 w06w )}2 w06w2 w06w 2 w06w2 w06w.}2 w06w2 w06wh 2 w06wH2 w06w.2 w06w2 w06w2 w06wv}2 w06wع2 w06w2 w06w2 w06w[32 wyծ%$G PUi!3 yAӵ[{9ds}z: ֕۹JN,ɧU;KIP;``.i qF*?1YU*p@=> UbjTW_HH@:_20|'k|Aogu"$$sӊu 4t9}A5iڢ3 se+8cI'(7=BD2վ|W<1a_2gcC{JCPQxJ9Ƶ1y֝Z *1Z0-;myնsYj,gn :*DYRF 'msceUJ-rٯ$dvyɬ^\D`C ҫ<j~:o(f-1l0,` JS #˱&iIHUV8Er֯)h:TRCd eoc*[Ohvov P_ҕmً{akIUiFJď9-ŏʊ[K S n OʲU9^ ;/{RV 0?bҢj#4 "bPJMDzթ)qԬ=JUp $]-BhcԱ,~aX~Ձ -.% zqO#׽>eJMUKa}6H"i B){JTn*6p~s21RnHF~ߑUhZ;WM:}M\b;}F IL֟umZe # [02XWN.m} 10 3/UXm˷|nA3J:0)߫% sW=3ު5gP[Dk+ ҩ4sMކaژM4"ʶzTsP *HԌs6rTuJp@ 2:cҷSQAsӻRƘ c3M*h0U@>Jxhh?g!1x9 gV@#Ur@X->0ڂlYwUBj}IeJlS!MIo}argr+T>7MFm#w%U>·5Ol4|C 1@j's Printer Friendly Version

THE BFS BOX SQUAT
Unfortunately the safety of this antastic Core Lift is questioned because of misconceptions that it compresses the spine and is dangerous to the lower back. We know this is an effective and safe lift<
By Dr. Greg Shepard
Published: Winter 1997


I learned about the Box Squat from two throwers in Los Angeles in the late 1960s. George Frenn was our nations best Hammer thrower and John Cole was one of the best Discus throwers. Both George and John were also world record holders in Powerlifting. We first trained at the original Golds Gym in Venice Beach and then later at the West Side Barbell Club. Louie Simmons, who has trained many Powerlifting record holders, also learned about Box Squats at the same place. He took this knowledge back to Columbus, Ohio and now has his own West Side Barbell Club.
There are misconceptions that Box Squats compress the spine and/or are dangerous to the lower back. There is even a poster in a number of weight rooms describing these two misconceptions. As a result, most people dont know the advantage of this superior BFS core lift.
At vv@мN
Tracy Saul
Texas Tech All-America Free Safety
By Dr. Greg Shepard
Published: Winter 1992