MONTANA STRONG AND TEXAS DYNASTIES! Did you miss these BFS summer issues? Free digital mags available now!
A couple of great magazine came out this summer and we wanted to recap it for those of you who were on vacation (or getting an early start on football preparation!)
BFS Clinician and Coach, Jim Brown was in Texas and was honored to meet with Steve Wood, Head Football Coach of the 6 time, 5A Texas State Champions, Aledo Bearcats. After running the table at 16 - 0 The Aledo Texas Bearcats have been recognized by MaxPreps as one of the top 25 varsity football programs out of more than 1700 programs across the country and have received the National Guard National Ranking Trophy.
Coach Wood was, of course, familiar with the BFS Total Program and shared his respect for the program with Coach Brown. Coach Wood noted that emphasizing parallel squats and cleans is a key to Aledo’s success. These lifts are central to the BFS Total Program and are part of the “BFS Core Lifts” which we recommend for every athlete - no matter the sport.
All this and more available from the BFS July issue. Don't let this informative magazine pass you by!
Forty years ago the deadlift was one of the core exercises we encouraged athletes to perform year-round. BFS pushed this great core exercise in our early years because it was unparalleled in developing the glutes, hamstrings, and lower back. We still believe that, but the fact is that we soon played less emphasis on it because we found something better.
What we’ve learned in working with young athletes is that regardless of what type of deadlift and athlete does, the exercise must be performed with the lower back “locked in” to protect the spine. When record poundages are used, there is a tendency for the athlete to round the lower back, thereby diverting some of the load from the muscles onto the connective tissues and disks. A belt helps, providing postural feedback to the lifter that he or she is breaking form, but the best insurance for protecting the lower back is to use a hex bar.
The hex bar places less stress on the lower back and more stress on the legs. Consider the following study: “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads,” published in the July 2011 issue of the Journal of Strength and Conditioning Research. The researchers found that compared the to the straight bar deadlift, the hex bar deadlift produced “significantly greater peak force, peak velocity and peak power values.”
A research study published a year later showed that the hex bar is a superior method of performing not just deadlifts, but also squat jumps. The study was called, “Effect of Load Positioning on the Kinematics and Kinetics of Weighted Vertical Jumps.” It was published in the April 2012 issue of the Journal of Strength and Conditioning Research.