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T ʮ+W<NFA8ց#9*q9&<'9U)i dիx]@wPXS/ܶ@v;|rz r HٺR;~}j` X,ƹ!7:~4:6uK;|8bOl΢X Z~oDR!K' 0gkZ\Tեd= 8'>t]ڒKURp f02$o9s%eIocqdXq V7ľ3H.m[Y(usG<{׏_K{=w29O&晷31OztNgTb۹YJh#t5<Ԕ!V )b$撐0{RQ@ގ J(=Gࣵ&1NC^d[ʎ ku1>8aZ|dk>鄒ǖnַY,^4? 0=9429$գh/(U`>P0Ұeʑ*j;ǹ9=u:O^}dHձԏӃ~d,y6iO*$SH=ْ8p35\_˱!zo`9 *i$@̌cQH((u%ފmٚAE ??hs implemented, that a three-sport high school athlete can get two great squat workouts in per week all-year-round.<br>During the off-season an athlete who Box Squats on Monday can enjoy a quality speed and plyometric workout on Tuesday. Thus, the Box Squat trained athlete usually has greater speed, explosive pt, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced back spotter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continuesto pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 showsMatt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extenson. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it i important to be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Nevr round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off te floor or raise yor heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readiness Program at the beginning of his 7th grade year. Matt is now 26 and works at BFS.)<br><br>WHY WE BOX SQUAT<br><br>The benefits of doing the Box Squat are enormous. So enormous they give anyone a distinct advantage over their opponents at every level: Junior High, High School, College and even at the Pro Level. We do two squat workouts as core lifts per week. One core lift, of course, is the Parallel Squat and the other core lift is a Squat Variation. The Squat Variation to start with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Variation. 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