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U@x&^siָUaNH-ZI5(E+z$ÁZ:?k9'G9܄dUUKMTl VR1\]KORaQnw3/lרp<^dXhv+U*f4; g 敮>0^B`R7rn=LV+8#h csާCLe)p6p>(0~VNLdK 9>f͍?)ԫ1c/HgV2 8ՔW%@ VLcM 3i=@'j'8"7GV[9lDOSUsǥG"Wć֚PzrOi'g͡Ebn52+x?DdHq $ $*E5,H44|`JcUO~]^pZ)i jJe/c~"+rHrS 7*T2qԄBACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time during any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxiliary exercise in the BFS Program. By purposely rounding the back, the lower back muscles can be isolated, stretched and strengthened. By strengthening these muscles, the chance of a serious lower back injury is significantly reduced and, if an injury does occur, recovery time is hastened. <br> Because the back is rounded, only light weight should be used. Advanced lifters should use no more than 40% of their Parallel Squat Max. Beginners use only 45 to 95 pounds. Keep the knees locked and go straight down in a very slow and controlled manner. <br>owden is pushing hard to get a 10,000-square-foot weightroom completed as soon as possible, one that will cater primarily to football.  We ve got a brand new football compex in the works, says Batson.  When you add that accomplishment to our indoor-turf field, it s a program that you know is only going to get better. <br>Although Batson has made it to the top of his profession, he is realistic when encouraging others to follow in his footsteps.  If you really want to get involved in this profession, you need to sit down with someone who is established in the field and let them tell it to you straight. It s a long, hard road, and I think a lot of guys get into it and d