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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.


Select your group from the menu on the right. Each group will have a selection of videos and photos covering the protocols for proper training. You will also find a selection of documents for furthering your understanding of weight room safety and best practices.

documents
A Closer Look - Shoulder Shrugs
A Closer Look - Glute-Ham Raise
A Closer Look - Power Snatch
Steps to Prevent Ankle Injuries I
Steps to Prevent Ankle Injuries II
A Closer Look - SLDL
Rediscover Dips
The Glute-Ham Book


lity-20ok @!Oz.jpg?v=1586469783" alt="Safety and Liability Manual" width="100" height="120" style="margin: 4px 4px 4px 4px; float: left;" />BFS Safety and Liability Manual

Download the pdf. This book will look at further issues and actions you can take to make your weight room safer in order to reduce liability.




Step 3: Course Videos and Resource Book

Download the Resourse Book. All six course videos must be watched in their entirety to qualify for your WRSC Certificate. Use the Course Attendance Confirmation document to track your progress.
p Ozx  erTUtp5S; composition test and then determines your weaknesses. Poliquin determined that David was proportionately weaker in his lwer back, hamstings and the scapulae retractors (muscles that pull the shoulders back). For the lower back and hamstrings, Poliquin rescribed good mornings, and both Romanian and snatch-grip deadlifts. For his back muscles, David performed numerous variations of chin-ups and pull-ups.<br>One of the mo<زQive exercise methods David was exposed to in training with Coach Poliquin was lifting chains.  That was the first time I did it and I liked the philosophy behinisC@ I<49rstatement. Last year as a junior Rob was an All-Big12 first tam center. This year he is a pre-season all-America. There is also speculation on being a first round draft choice. Rob's got it together. He is dedi