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I found out about the pressure on the back of the knees and learned to bend them just slightly. My objective was to build a powerful lower back in order to withstand the tremendous stress of going for a big number on the dead lift in competition. I noticed that others who did not train for the dead lift in this manner would have a greater chance of having a sore back for a while. Figure Six shows a heavy straight-leg dead lift, which should be done with the knees slightly bent. <br><br>Another SLDL Athletic Approach:<br><br>The Romanian dead lift (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does.orts both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion nd it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of offense, defense and terms. A dominant strength and conditioning program should be the same way. All coaches should use the same terms, the same warm-up, the same flexibility, liftig, speed and plyometric program. Begin this cocept in the 7th grade with the BFS Readiness Progra.<br><br><br>GET THE RIGHT EQUIPMENT<br><br> The BFS Readiness weightlifting program highly recommends several trend-setting pieces of equipment. First, the Aluma-lite bar (15 pounds) and the Ultra-lite bar (30 pounds). These bars are very similar to a regular 45-pound Olympic bar except for the weight. They are designed specifically by BFS for training and learning. Even asmaller 7th grade bo or girl can learn any lift safely and correctly. It is loads of fun for these kids because now they can lift just like the older high school or college kids. They can build explosive powr, strength and self-confidencewhile learning correct athletic positions which can b used in their spor+9;fxg ʅuGL?" _^VeرsVQzxT`K`.@Yi CĜގZAŤ1 *]nX(7`Ლو2NCݰrrId߃䤵 hyt8]t([v0T\IH♰\kg a Clean or any lift from the floor, the bar needs to be elevated high enough to get into a sae position about 8-9 inches off the floor. Ths allows for the back to be properly locked-in and the chest spread. By doing this, the athletes are able to place the lifting emphasis on their hips and legs as opposed to their backs and arms. You simply cannot do this with a five or a ten pound steel plate because the bar is barley off the floor causing the athlete to have to ben almost completely over just to pick up the weight. Both BFS Training Plates are the same size as a 45-pound plate. The 5 lb Training px4nM6?_$R& ͠<(DNl)- "=E-ȓwY̴-#̚mݰ֮UĢr΅hL'@#mLԸn qCԞboJ,7gbnfWWw6uhFїh]ݿ7cdOt IC*_ H$.m31ʮYH>; xY!9m$FY< GxxH ZZ2G ЧNR4l7 =嘮8!kB?. Ʈque9^o,Ѕ˧>1 yv|T]f|B%#glCM-q"8(zЎ`s rEGLDJb~ ,J=xc-! (%w_2nQ޸זPkv$y?.+8ޘM>^T}'iw12]G6x.,TߡLjWDk 4G\2(R#U%)]Ljlthe future, doing things to get ready for the future. That s why our workout card is so valuable. Every day the kids come SgR& !$iR5Im0l#Aep=m3Jf GRjOU$]S·JwT"1A`.'