JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================zK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ESAN(I,R70`P]² EU~方jeo!q:*KN!EP ((RثUYa,DF <5IMZ#X@$)'ssZ]vV q|k4۫Koe̅fQr}iC w$a:7e=k=xoe7 KyMyE}itR.>~#$-Ă9CnT׮鈑iVE`RKE(."8eT|RԤ6*w`~.Us|5oUSoEϯbskjIUCop,25JA*i^MV!!PBrc[լ iI7fFs׭fYSTJ_SUi3iwq $$(OjM s ܠ~5wF̪s{:m$$:TÞ6#^6V*@?A>X乹=wtzZ_zʳ{tV䫊i*ot Q{YkBϭv? SY,QEF%=^3I Ee=˗߼1#kwqy+}@>2OvШ-\/rޢc?%;;V[굔RShWZG{;)$>ι~ mR R. DV~^.:p=jo v,H @cUFqw0lōX16AqK\8,exnQҳmtK[YC4֎L*ye5z^BEjIܩ+=Wߋ[_#e7s̋پWxl÷v3UɊ1Kq+چqZ;|}mx6Wtt/?"j`7`澵Llϧzk\XH`[?Қ-'k+X:qZ$a`VE|¶zƦ籁WbLJ|A` aPT0E|kpWȲcps_DZܥW*SFiirJ60IϤ۬i^r.-lLuvq8F.`)Q@  ]#ھim2D0`5= x_t]۪ b'4zt#V5)KѯZ^%,O %kv+&Gq51鷞նH/kϷZ_o>3ܲ?kS QƯٙ]{Wi\i:v;˄!|B=q񓚱=e`T8rCK\Whf>n-d]?Wk]1>jQQL+4ǽ@\:jӮAS#JI5fkBR7mmzU;k/Z$[˂G?وҹ|X'cS)w$=G_' {{6,Lrp1{|`̗C WЫEkEy9m8!h, you place the weight (stress) on the hips and hip tendons and not the quads, hamstrings or glutes. This is why the recovery time is only several minutes instead of sometimes days as with the parallel squat. The box squat is also one of the very safest of all weight room exercises.<br>Athletes who do the BFS Program get strong very quickly. After two or three years many high school athletes can reach the levels attained by Tom Busch, our newest BFS Athlete of the Year. Tom was up to an 800-pound box squat. Charles Henderson, one of my high school athletes, did a 1,000-pound box squat, and he also set a world teen record in a competition squat at 750 pounds.<br>In the past, I recommended switching to a front squat for variation or lowering the box height when the weight began to exceed 600 pounds. Also, we have always said that we do not want a box squat done with a lot more weight than is used with a parallel squat (somewhere between 100 and 150 pounds more is preferable). The boxes we had available were tall, medium and short. The short box was 17 inches, and our 2002 Three-in-One Squat Box goes to a 15-inch level. This offered good variety, but we are now making an even lower box available to meet additional needs of athletes.<br><br>Mastering the Low Box Squat