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V%, Vz@c t3 JCrX,;`j&̊XΡ*|˸ҋ5HN@"!Ca"qҪImQΣ@ţ95V DB>Š7 `r:(DEI=OX@8'OZ?:2p94ZRǑc߭ZC;y#?ݩ&vk3qAHrtmt~d<:sW`"dY2!dIP:3aĜ#ԁhVfb1S,0rzF 8PF1S)jFRF˶[gșЖߍTbv'=[zP!G Wiw}}/2UQ)lfWhc `I9cj5F8.#s қבaHI`I tÆB'vT$CU@<ۂ0sW$$]>aT5Vo)㌞І( ʿpg#w9-g}haSt@H/ 2fXapsUL;6Zzǚ |֙} () ??9Lz)홲rsiddle school to high school.arsity Standard of 235, an All-State Standard of 325, and an All-American Standard of 415.<br> <br>THE OLYMPIC BAR<br> DEAD LIFT:<br><br>Each school should have at least two Hex Bars and one High Hex Bar. However, If your school does not yet have any Hex Bars, then an Olympic bar can be used with a spotter. However, because Olympic bars are straight, lifting through the Power Line is prohibited by the body. This bio-mechanical problem is manageable when using lighter weights as with cleans, however, when doing dead lifts, the heavier weight magnifies the problem making it harder to stay in correct position. 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 learn good 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 shoulderand 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 lifter should coordinte the lift together. The spotter could say  one-two-up . As the lift is begun, the potter should pull up and back while puhing 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 school 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 Video 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 the inside front cover of the Magazine for more information. Chris' eyes light up when I told him about the new BFS nutrition plan explained in this journal.</P> <P>"Chris has always tried to keep himself clean as far as drugs and alcohol.&nbsp; "I have never had a drink in high school or here at Utah," confided Chris.&nbsp; "My whole life people have always asked me to drink.&nbsp; But if people push you about it, they aren't really your friends.&nbsp; My teammates don't bother me here at Utah.&nbsp; They tell me it is cool that I don't drink."</P> <P>Chris laughed, "Maybe I would drink if you could find somebody tough enough to beat up my mom but I don't think so.&nbsp; Anyway, my mom and brother would beat me up bad if I were to be stupid and drink.&nbsp; That's why I never}>u{l ϱcŤ̬;z[a(8u/ߦݻ2b y`:T{=S`3ՌK7YN}N>N o%1xӹASw֮aQӱ15\7K,/;3rMml Ǡ?-h`3[oy_WFNkgU" wQߟRٹVVזZ܊xMo=-C'Lz41>G~+.kuN;tٴ{6zL j1$Lqdv0:4CG|j[fbCnswgsNz ќb:qmVRWGYOS{N9$HRFDjv,Y!9*euʞKf4HzWQG՜L\t5uk>i{#e[GUsՍַzyiu0w}0O@ʁ',r(ŅYMC@ƊZXU]+{1gOgՕ_laCak ZC ߩ]s9L2Dv?.YmlVQo )}?߿ ɢmM_9-~>影..6oS}b}nY?vݫ/u;}!]f  }kA;9,hѺrl??Y` :l}E57;9Z>@mY-%Qot:TQd:ןv^K bPõ_6^{ZֹYv>}E̥$X\ݛu;kmam5 !#>S"Vt#:L{węc}?L`ىƷ}7$nEXcoٞvfSvu ֻu՟qvޱ԰~߲bYmq>kcCȝue2W/ףW$?$WeLcOڴ~ Ȥ$AwwW6$Z鸿kkA&(Mv5Ycenm:-ɲ5^S727vquAo;j_:_a$ˏ%p&I{I윙hί">'۷j_Q`ovnJ.CSoRsF^ #`Sߤz .%fF%;oaeQ˙CTq>7>ŽҺ~W]V'4q5[-9_B=EHeSo۽{_Ys]qÀV$a 6Ot0}'V݇m}j(`97ulՔ/Sum{]km6V}yإǘs$5:=o{'BQ8OpXO$*SǷ ՗V6][@'۶CCx{MB#c]V׹p_n~v[YVX\]JuUǶ=qK-j"L9ᾆ>U˷? \ys1w~Ų 6Y.p ֟O=:#&1~'"ml6sJ0?5G8BIM!UAdobe PhotoshopAdobe Photoshop 7.08BIMHhttp://ns.adobe.com/xap/1.0/