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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.

The legs should be spread wide for a solid base. The legs should also be brought under the knees with the feet placed firmly on the floor. There should be an arch int he lower back. This helps keep a firm foundation with both feet on the floor.The legs should be spread wide for a solid base. The legs should also be brought under the knees with the feet placed firmly on the floor. There should be an arch int he lower back. This helps keep a firm foundation with both feet on the floor.

Bench with the thumbs around bar for safety. Breath in deep on the way down and then hold breath until the bar is just past the sticking point on the way up. keep eyes open during the entire lift. Squeeze the bar tightly and bring the bar back slightly towards the spotter on the way up.

Always use a spotter. Spotter must pay strict attention. Only touch the bar when upward movement stops. When the gets up to 300 pounds or more two side spotter should also be used.

Towel Bench:A recommended Bench Variation Core Lift especially for in-season work outs. Helps prevent "Bench Press Shoulder" and strains to that area while increasing strength.