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If your bike has OEM springs they're not too hard to push down, not real easy but doable. If it has Progressive springs then it's a lot harder. One thing that helps is to index your fork caps once the springs are out. Just find the place where the fork cap begins to engage the threads on the fork tube and mark it with something. That way you can turn it to that point before you start compressing the springs. A lot easier than having to turn the thing three quarters of the way 'round trying to get it to start. Be very careful those things are easy to cross thread. I wouldn't get too excited about diving under firm braking, the TRAC system is better than nothing but just a bit. I alway set mine full on and still get a bit of dive.

Twitchiness can also be caused by loose swing arm bearings, poor shocks, or a bad tire(s).
 
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