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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.rmer player and captain of our 1994 championship team Rob Edmond was addressing the team.&nbsp; He payed particular attention to the seniors when he spoke about leadership, dedication, family and having the heart of a champion.&nbsp; Well, the message hit home so much that there was very little for the coaches to say.&nbsp; The 1996 team had been challenged by a former player and the only question was how would they respond.&nbsp; The first good sign came on Monday morning when a senior, Donnie Sargent, came in with a message he had printed entitled "Heart Check".&nbsp; He asked me if he could put the message&nbsp;on the players lockers and&nbsp;I said yes immediately.&nbsp; We talked about it all week individaully and as a team.&nbsp; We always talk about dealing with adversity to the team and now they knew it was time to stand up and be counted.&nbsp; It certainly seemed to work as we went on to win our last 6 conference games and gained the fourth and last spot in the playoffs.&nbsp; We were 7-1 and the three other teams were 8-0; we would have to go on the road for the first time in three years.&nbsp; However, the players knew that would be the case from the second week on and they were excited about the opportunity of being back in the playoffs.</P> <P>We played the number one seeded team at their field.&nbsp; They were undefeated and to make matters worse they were coached by a close friend of mine who had come over from New York a couple of years after me.&nbsp; We were losing 7-6 at the half in what would be a classic playoff game.&nbsp; At half-time, our captain, Daryn Plummer came over to me to ask if he could speak to the team.&nbsp; I agreed and Daryn spoke to the team about our theme of "Team First" in 96 and about what it had taken for us to