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-ER; ݲ}he᯴=$tp)vi +cjjڦъ|hO+Q0icA^3HOHiwpI0ugO#I%#'!xHv\`4Qoƫ 1)l;u~u<1G!'vrB_k\OJ5M6{[rg #o0HF8ϭBYߣjw8b!2;pԮf ޤo]>ũK{t;E8HPp:5>"T@\Mi]%H(D}t~#g3›vW%&ݑ,3OxJZ 25q@1_a>ԐZccNimt4MꦢH=';m5+toYl;X|co)s|bH&p{l[xL5̱[:<7j 6"Ҥլ$I/-IAĩqhwJ=o4qq5օ^r$8Pӵ ;OT7 d<&;Frwiq{X>%NF-6b34=ZE nl` ֢FF6F> e6Р&sǐ^0; bElN>DvF <}}LXp2:TI~Fg[;U 7By'HY@ڠfg Ă#c dq֬CfbGM ۜ'uR%'9Ⓧ5Qv9ipiJ!IAm=T[m*l dKnO!v0E.4mduP{ tPTQ2qfV4Ofu\oZ4{hDm򓟘5VEBlIQ+V,!Y@sUfӲ6Ӌ\ͱ֬l/-gv{ *š yrIkFH[B$fiH㢃V7qN96+$J©6S]8eux:#+-#t@? ||+u#$'\WLa%M}iEY'e<)XN+p=+Ⱦi6:F_^ deHf?2sO$U$c?A>mi?7 ܟ•f/U``LI Qc 븓J[!28RWcImr0KȏLӬbpv< c^~>׌qV do43;\ӵΨ'MjO'j,>aKLR58sJr[UkfrBtpg9'moD~I0 5_%ar]n\h%d~D2ƀN`SfʍwG\9柪EȶuaB`$Y0<9-ֵͯXlb1HֻV# !nۂ1pOpŔA[$H'+H$*v`'nXw 0GZ\E6ʹ|sf4n}sVQϭfZ l5`K'w4|)gHJ9fbI)=s.~mn]c“:qWvvGۨ5cl!=FG_Yi iS'M=GԕǢZ)O`K&[IeS!*F ujE^m1>*(&JVeйfE`\[XX<(vܕF/i&tѴK8'8Ѹt{)O 6?.(eZṁ*H1R\|K y4??ʊ+$yͷqHvir,UG5MJ; y8Ǡi$׵)m9.drf%Ϡϥo[Ϧ[HQ菚Ź`(ND]hfM6#| HRE*Qw:-9V$6;zVX`(l4j4Oc_P]$VR:@ O'$(ScnȓK*+P1bGEJ 1&IvOėaUB&9i6E2(fect.&nbsp; It should look exactly like Luther in Figure 3.&nbsp; Sometimes an athlete will have trouble even after using the magic words and trying to mold him into the correct position.&nbsp; For these hard cases, kick them out and send them back to mama.&nbsp; Just kidding!&nbsp; Tell them to lean forward a little bit with their upper body and bring their shoulders or shoulder blades back.&nbsp; Mold them into the correct position by pressing in on their lower back and pulling back on their shoulders.&nbsp; Always continue to tell them to "spread the chest" and to "sit tall".</P> <P align=left>When the athlete can get his lower back looking great on the box or bench, then he can try the "ready" position again.&nbsp; Hopefully, he will now look like Luther in Figures 4 &amp; 5.&nbsp; If the athlete reverts back to a bad back, you must have him return to the box.&nbsp; However, this time, have him get into a bad position and then say "fix it".&nbsp; Fix it means spread the chest and sit tall.&nbsp; If he can "fix it" correctly, now say "bad back" and have him make his back bad.&nbsp; Then say "good back" and see if he can fix it and make it good.&nbsp; If this goes well, repeat this process three to five times.&nbsp; Probably only one-in-a-thousand will still have trouble after all this technique effort.&nbsp; </P> <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther in Figures 6 &amp; 7.&nbsp; This quick method can also be done without a bar by placing "hands on knees" with the elbows locked.&nbsp; Begin by putting pressure on the knees either with the bar, dowel or athlete's hands.&nbsp; Now, "spread the chest" and hopefully everyone will look like Luther in Figure 7.&nbsp; If not, then those athletes will need to use the box/bench technique as previously described.</P> <P align=left>Every athlete's back should look like Luther's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which is&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anytime during any lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp; Bad position on the rack phase of the Power Clean can cause lower back problems.&nbsp; I have seen many athletes rack the bar as shown in Figure 10.&nbsp; Compare that position with the correct rack position of figure 11 where the elbows are up and forward with the bar resting on the shoulders.&nbsp; Now the athlete can get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinician, Jeff Kirkman, shows his disapproval.&nbsp; This athlete is asking for trouble.&nbsp; He has his head down and hips up with no bend in the knees.&nbsp; Just use the same technique as picking up a weight.&nbsp; Put it down the same way.&nbsp; Spread the chest and "squat" it down.</P> <P align=left>Pictures will be added at a later date.</P>e. This position will allow you to help your teammate take the bar off the rack correctly as