JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?#zv9H S=Ej@Ӱ:#v9g";zji^0HnI82jVƈX{TLNبj`BmJaGg)6"8RM"M##8L4=Z)yS)(l7_H/ $ ֜#&1" lu`{Ҟ)1[閦@8\x\ic'OϨHAk{Ƕ<= 778 iHAA%PXd~C'?HCXi6#J as⑵Eف.A9b}:i0t i֭וKϥ~ϿKrhؼ̊PFO>-nAoI5溅r1$yMVu'ʍiC~00sxͪA%ӈBch+^ޣ k.|є22jcےcp}Aݕͩ+3XۘeiAfcr۸bqV bٔQۿLVTrV67<{Wi 4Jv(@ 7vB=T(EH*@dJ:zE?׭  4/`vg=UwMr1- v׮j iOp lO^i/'bV4]YMs4mIʚ7n+4Yq׿TT݁Wu Z:3A*v?ΩKjP,p+>qؖmA!)\\B$CÑ\r`;Z:_aٴ2$l YaIzɭ l:0*488'j,D=EJic(1I;Rn9EP"qVqQ?: ?)j@"Tx$l)#{'FU<5֓;Gr~vHs؂z}+nCl^08*뀌:xKöpūjC $(8Yuf'^k/or@lUoK0 vNk{q3mܰFFpIg9? x5C1A$kD[@I2B{+=NeiY8=sm&Ќՠյ9sE3yf2RZZVdҖ1Q?'$d֍Ԁ.OE%s߭HT|"}`H#5_Xo/ɂq@YY%C2Im#~IYI$zk_4$I¯`k[޺kt^k[LjCϱ~5)\Z˻m{Q9VVpBKnnd呋;1I^ɯX`Y]1s-nJי JUGQTh[vk{Sʳ̌nJ VZlkweb8^;RQvZn.%㘃/?JOIZc8֪Il0ެ #Y qؽjMVH-Y#\M}w޽Ze4b9s3Hҝ7's>ӣ-O1]z01 JV "w#}EcHZaøG&ڒm!:HPă=u'8[ 3V=`IΨd![O"}Ty/G -m)R̞UFqr|wrdZ88VsK@ԭOꊰ-8TS5Gftz>"".69Ioȭ#m,KR54˫jbzƕ=AFs[<%PdN:Qjzc@ݱ)SIFuKR{ƀ#d \ulVZcC)@ Qʜ8_9gI`>ib {KX|^CI rW GDpUnU . p=it+)Zi NBpq}5o"4wSX.\1 )pqIsom <P>Paul Chek, one of the world's foremost experts on strength training exercises for the spine, says that the glute-ham exercise is superior to the back extension for rehabilitation.&nbsp; Chek says that because it works both functions of the hamstrings, the glute-ham exercise is a more functional exercise than the seated back extension machine (and is considerably less expensive).&nbsp; Further, Chek says the glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.</P> <P align=center><STRONG>BFS and the Glute-Ham Raise</STRONG></P> <P align=left>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics.&nbsp; While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts.&nbsp; The result is the athlete will be forced to use lighter weights.&nbsp; This also places potentially harmful stresses on the ligaments and disks of the back.&nbsp; Although an exercise such as the glute-ham raise doesn't create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.</P> <P align=left>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971.&nbsp; This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the&nbsp;most famous weightlifter of all time, Vasily Alexeyev.&nbsp; Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!&nbsp; "When Serge Reding stayed with our family, he shared an enormous amount of material with me,"&nbsp;recalls Siff.&nbsp; "He stressed that 'core' exercises (such as the squat and power clean) were of little value if even one