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Front Squat: A top priority BFS Squat Variation. Develops balance and particularly the lower inside portion of the quadriceps. Do once a week with the Parallel Squat. Always be tall, spread the chest and lock-in the lower back.

Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.

Take a deep breath before the downward movement. Hold your breath throughout the squat movement and breath out on the way up, just after passing the half-way point.

Use three spotters when possible. the back spotter controls balance and technique while the two side spotters judge the proper parallel depth. In addition, all spotters should coach and encourage the lifter.

Box Squat: A top priority BFS Squat Variation to be used as a core lift. Do once a week with the Parallel Squat. Always sit down under control with a locked in lower back. Rock back slightly, then surge forward and up on your toes.

Use thes[Yú¾ˆM¨@ˆÝhletes a good visual image to work from. These can be a powerful tool when used in conjunction with the BFS Poster sets.

documents

A Closer Look - Six Absolutes
A Closer Look - Box Squat
A Closer Look - Hex Bar Deadlift
A Closer Look - Parallel Squat

A Closer Look - Power Clean
A New Look at Squatting Part I
A New Look at Squatting Part II
Pain Free Front Squats

Position - The Parallel Squat
Position - Bench Press and Variations
Position - The Box Squat
Position - Youth and Weight Training

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