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XlOKI+Bk0鑎Ȫ_'h*BNy_ž<1rU4i-J[RK\o4Wo.Mes)Xvk_{ SHBH[kf=SW jw)ʐV|: J\;Sρ-Z3^2u":▝z6j(mrJRͳI(sD.'[Z4 &mAVZEv2iCu5]N=Ғ .IOPvs׵'w?4?j U4QMqaan5QEi㛓4(#N^ZhSEF/)'WfGf*^堷$YL :(F]qj3E/px(I\櫁hy㦊(\F=AtOS2i U4vGl'QMn?j`sb~QLc.O%QE1HiƣcՌa$ 'z4+T)FC6+͢y/&#/tn4n;gּl¯?6/j8"Wt޹812͍:`Q HgS@mQrkƕ;;S{ 듃ڜ+(`ASvXIpzUHPv[z.+rlHe*9nHާyc:UR 03֙*T5^HH%sition. This causes some lifters to lean forward, raise their butts, and/or round their backs during the exercise. Hence, the FEAR. One of the biggest and easiest ways around this potential safety hazard is by using a spotter. So learngood spotting techniques and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and liftershould coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for shool records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Vide provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See tl Club in Columbus, Ohio, Simmons has trained dozens of world champions and world record holders.  I competed in powerlifting when I was at Virginia Tech, and at that time I read Loue's articles and visited him quite a bit, says Bennett.  I got involved with what Louie did, which included using box squats, and started doing them myself. 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