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The Core Lifts are demonstrated here. Be sure to also explore the notes links for presentations of the BFS Power Points to gain detailed understanding of the terms and coaching points used to teach the lifts.

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Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.
 Take a deep breath before the downward movement. Hold your breath throughout the squat movement and breath out on the way up, just after passing the half-way point.
 Use three spotters when possible. the back spotter controls balance and technique while the two side spotters judge the proper parallel depth. In addition, all spotters should coach and encourage the lifter.
 Box Squat: A top priority BFS Squat Variation to be used as a core lift. Do once a week with the Parallel Squat. Always sit down under control with a locked in lower back. Rock back slightly, then surge forward and up on your toes.
 Front Squat: A top priority BFS Squat Variation. Develops balance and particularly the lower inside portion of the quadriceps. Do once a week with the Parallel Squat. Always be tall, spread the chest and lock-in the lower back.
The legs should be spread wide for a solid base. The legs should also be brought under the knees with the feet placed firmly on the floor. There should be an arch int he lower back. This helps keep a firm foundation with both feet on the floor.The legs should be spread wide for a solid base. The legs should also be brought under the knees with the feet placed firmly on the floor. There should be an arch int he lower back. This helps keep a firm foundation with both feet on the floor.
 Bench with the thumbs around bar for safety. Breath in deep on the way down and then hold breath until the bar is just past the sticking point on the way up. keep eyes open during the entire lift. Squeeze the bar tightly and bring the bar back slightly towards the spotter on the way up.
 Always use a spotter. Spotter must pay strict attention. Only touch the bar when upward movement stops. When the gets up to 300 pounds or more two side spotter should also be used.
 Towel Bench:A recommended Bench Variation Core Lift especially for in-season work outs. Helps prevent "Bench Press Shoulder" and strains to that area while increasing strength.
Incline: A bench Press Variation. Could be classified as a Core lift or Auxiliary. builds extra strength in the upper pectorals.
Incline: A bench Press Variation. Could be classified as a Core lift or Auxiliary. builds extra strength in the upper pectorals.
Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.