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XsiL[׭H89=EkpN}GJ4[Ɔl >)~ǧ=i.M?( 70a ŜcFP4;Ob}isR8d)9*瞼{G8<{qڤ; PBz#UƇ9cQ#'Zj@Ͻ8&9U={u:K~(AƷtqYWi{]]#dh\ t laX'u7i#εbrH(9EmO9jF@ Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>gh both Adams and Greco tend to use the sprint chute to improve maximum running velocity (or speed-endurance as some prefer to call it), there are many other benefits.<br><br>According to Greco, because the chute can move back and forth, it creates an unstable environment that can be used to improve joint stability.  I actually like it for team sports. Take the example of football running backs who are basically running and people are hitting them from the side. I think this instability helps significantly . . . and even with sprinters, because if you re coming off a curve and there s a gust of wind that throws you to the side, your body has to get used to that. <br><br>Another advantage of the sprint chute (a