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Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer.he thumb on the middle finger (left photo). Another method is to keep the fingers straight but loose while trying to cut through the air like a knife (middle photo). The third option is to have floppy wrists (right photo) and execute a whipping action of the wrists. Study again the photos of our sprinters. Do their wrists, hands or fingers look tight?<br> <br><br>7. Your feet should make the initial plant directly under your hips, not out in front of your body. <br><br>A huge mistake that athletes often make when trying to run faster is to reach out with their lead leg in a futile attempt to increase their stride length. When you reach with the leg in front of your body, your heel will touch the ground first. This effectively puts on the brakes and you will actually run slower. You increase your stride length with the back leg drive. You want to run tall. However, to plant the foot directly under the hips is an advanced concept. Therefore, I want to devote a whole article to that technique at a later date. I will have a 4.2 forty-athlete show you some great drills to more fully understand this concept.<br><br>8. Your forward leg should initially lift forward, not up. <br><br>The lower leg should hang before planting with your foot and toes up. Your back knee should fully extend on the follow-through, or end-of-the-leg drive. Look at Stefan and Tim once again. The photo was taken at the perfect time to see the all-out extension of their back legs. Again, coaches, if you do some video analysis from the side, you will see that most of your athletes will never straighten the back leg. Every stride will be performed with a bent back leg. There is no way you can become really fast with bent legs. Therefore, if you want to run really fast, you will have to master how to run with a back leg that looks like Stefan s.<br>Look at Figure 13. This is our famous hip flexor stretch. If you do this one right, it will help you to increase your stride length and therefore your speed. Remember, when you stretch you want to look like a sprinter. The right-hand photo shows John in a c