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The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the his 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 bac safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.constantly measure our performance. We need cocrete proof that we are getting better every day. <br>Stefan Fernholm was a Discus thrower from Sweden who came to BU to compete at the college level. He broke the NAA collegiae record and was a past Olympian. Stefan became a part of BFS in the mid1980 s. We owe him a great deal. He bridged the gap between the United States and the old Soviet Union. Stefan was privy and knowledgeable about the Soviet training methods. The Soviets spent hundreds of million of dollars on developing their system They took the secret in the early 1970 s and elevated it to new levels. Thy took training very seriously. Their coaches, for example, could get a doctorate in discus, sprinting or weight lifting at the University of Moscow.<br>Stefan took full advantage of this knowledge. I have never seen an athlete like Stefan. For thosemy football jobs in Washington and Idaho, I was hired as the strength coach at Brigham Young University. At BYU I did a movie called Bigger Faster Stronger. The movie was a hit, and the secret was out nationwide. Football coaches nationwide began doing the BFS program, but even so, it semed to be