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XsiL[׭H89=EkpN}GJ4[Ɔl >)~ǧ=i.M?( 70a ŜcFP4;Ob}isR8d)9*瞼{G8<{qڤ; PBz#UƇ9cQ#'Zj@Ͻ8&9U={u:K~(AƷtqYWi{]]#dh\ t laX'u7i#εbrH(9EmO9jF@ Parallel Squats (Picture 6): Parallel Squats, when done correctly, create a coordinated maximum summation of force which develops the Hamstrings, Glutes and Quads in a real-life, functional process. If you do not go down to at least parallel, you will create an imbalance of strength ratio between the hamstrings and Quads. Squatting high makes for strong Quads and weak Hamstrings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOOD EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requires the athlete to  be tall and to  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.<br><br>Besides the overall improvement in the teams performance, there are many athletes that Lloyd says merit individual recognition. One is senior Andre Mears. A member of the varsity football and basketball teams, Mears is ranked in the top 15th percentile of his class academically.  Andre epitomizes what an Eleven should be, says Lloyd.  He s a leader in the weight room, and he is always willing to help teach and motivate new athletes in the program. He s also a hard worker, and this year improved his 40 time by 2/10ths, and added 65 pounds to his Hex bar max and 95 pounds to his parallel squat. <br>Another standout is Justin Ritter, a junior who increased his bench press 60 pounds this past year to break an APAWPA world record for his age group (255 pounds at 165 pounds bodyweight). Another junior, Thomas Wright, increased his power clean by 60 pounds and his squat by 75 pounds last year.  After a discussion with clinician Bobby Poss, I began holding a fitness competition in May that tests athletes on the bench press, parallel squat, NFL shuttle, 40-yard sprint, and the Smyrna shuttle [a 300-yard shuttle, broken down into 30-yard sprints]. The athletes received points for the weights lifted and fastest running times. This year the best performance was by Thomas Wright, followed by Justin Ritter and Andre Mears. <br>Although Smyrna had no state championship teams this year, Lloyd says he is expecting great things from the athletes who will be on the BFS program throughout their entire high school terms. Indeed, the Smyrna Eagles have already transformed themselves into state-caliber competitors ready to soar high. e athlete avoid plateaus in all lifts but especially with the Parallel Squat and Bench Press.</P> <P>Since many wieght rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials.&nbsp; I learned the Box Squam these lifts, consider them unmatched for developing total body strength and power. According to Miller, the characteristic shared by these exercises is that they start with the most 3?R8Ŧ#5fu=GPIL9(FoLpKwۃY 2٦>Ja&E3R[v aS:zCyk!^=JV-E-exs΂baw5|KbWݹ{}} _EdZ&?$|q1v McV\jg)1}k7T%FJ̉FtG@^)kЩA,$@EJOg-QXPXjYz.BN`'3Wm2ʪ|E. 3Y{wi.TcR 9&Ħ{۵ՎOJ9ua6JHi $xrk+Зը^Y)IZ!ڱw&T$Y]T!H{Pzeވ&:YfJaDI\z"mz 4