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J.C]OÖ#q? t =sMv9g*7(ei!`q泸$lt i NyJ';HS2(hYNf9q3^);x%/$4I=ޓx3p18xϴ"N̡pRj{AFpi )[ll<ֳCFxaJA<ZD{'7))׮hI1cXqMkv* maטs=FyZ5ēֲne#t@,;6$zלoxF 9wEV}M ^Nܱkc֘n^9˹LlA*i #;0|DP0NEts .nm嶷tDN nʎ5$F1.5 2b<Kj"+*(c{Y-ZCl}֍Vu)HyOZmd:GXӥ"V~Oj6ڼv kge$WOz=I4`%P{`PYMj kˋT|ө=èmpAHb,?6~*DXp?)CLRvbqMIc,hrⱪ)ϮzT. ,^s.(=(wDE [""gvA1[Q[ƆIAcӎ;;I+*$awHO;{<9bD-!* ϷLzԹѯ/5†1f-)W7ֲֺog9)ɏz8O`>`ҵW01 OSsٷ|#8 ?.OT.4wv!9=hXͰY- WAmI䌁&)^bxTM4$yБK z2eVeP0qO\r '=sJj`NE0a(hIGZps*ed*pwRu$sM,@1=9$29I9M\r99緥PDYm<9tdF@PA-@`IE7b Ppfp lXs*hA9} '<=p#㩭q<:<z{A"3)~=zU #"I$c)j2Y(\AO[42} Q?Z5)F5Y4[I{) $k<' V-K VG{?~\ZCim~1Z*8`# =+SP$gE%~)bmS>t #1]~DS=C mNvfyAUV2G`0I.@OjNWt4$uP"  ={TνFH~#1L29OH=x&HCXM1 ǥA(Qϸqr#>x*<jew@dX.Yu*w=;pdL/$3~jZ. +M}),wC-ylA ښ&AAcx]R13ޜ :7f;A#֘,6lgirpޕNTVozN~0r:T)$6sҜe p\T %(_u)N0:sޘi'4RH9B:)'wM19@`P:%~( @hD}qЊ) {QN¹ and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See the inside front cover of the Magazine for more information.mazing. They re hitting the ball so much harder  they re hitting balls 400 feet and out of the park! <br>Enthusiasm for the BFS program among the coaches and the community has helped Shearer acquire funds to build a new weightroom. Since he came to Burlington-Edison, he s received $19,000 for equipment from support organizations, and recently a bond was passed that will pay to have a new weightroom built next year.  Everything this school district does is state of the art, and Bigger Faster Stronger is going to be a big part of helping us get it all set up. <br>Thanks to the new spirit brought to the school by Coach Bruce Shearer and BFS, the Tigers not only live, they roar! women s teams have been doing much better. < NߜC NOTE: Change a href to _NoMember.asp for No Members on 01-01-2007--> p>
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