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This also improves Speed and Jumping Power! <br><br>Image 8 - B. The Straight Leg Dead Lift: Do Straight Leg Dead Lifts with very light weight with the dual purpose of stretching and strengthening the Hamstrings and the Glutes at the same time. High school to pro athletes should use between 65-95 pounds and then progress slowly to 135 pounds. The maximum for advanced lifters is 40% of their Parallel Squat max. Do this exercise in a very slow and controlled manner with the chin up and knees locked. Do two to three sets of 10 repetitions two to three times per week. The Straight Leg Dead Lift should be a high priority Auxiliary exercise. 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