JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?lK)׃U[ZiI$lS|jͪqGQҹO3ͤ[-:5$ϥR] :%Xʰ mSЏjZ,d3fķ;vn][55ldtS]突5&c?Ә5XD0-9cRėnf 2jISZ2G\FCZF\_;Otg|עJAuO/k4iGc^ZB"X=^zem![=ݱfFVh .0X?SsJψKKc{Y|682tj6q\8xP=T.)(2U+/?ֳLZC[@vmO-c dE'^sڅ὏YTI 0BHY^ǧ^i~gax/e# gԚi"^߿kӮmý*  ~:pr9*[c P g|%˨޵kxm;m#RQM\ђFp=$ZmC }:_ P&| sPХЬⳳRF'+v濙5@ZUs]B)aO&ݸ泥#s`I\I3ƹ ?WC|3e0W2u?$Ku@+ힵjlxսMoh֚gI;A;1ӽnߟ8$>*:6Yrv@Gֳz0wI{$22?ʫ71`[t+(pT5A̓t-O ,bQwGIrUpO'dQ6G VVDj땧{3ݧV.kx͏p叾d\c,̏mȬpJы73xxzhőRZŷY,(Dx~acj]vLnјe湛v\o]-Ǐ¼Zzd]2*G'q* }k>F]A?,\VϘ^xU2c=Ē˻7kBO $5'8] 'I;S5Eg{nU#H&~`j/{= KNz+3$(G{uP"+UAk W3,B[ MX[S[/5rJ֐BdwsܒTsU?lum&FV۹EYz=Jd.ܟ/@T?0* !u{X68vt' 2;Ӗ/j]5*A +t,Y-ǃX}i +829BEa+i c#5Tbn3mfucl+\Tb,D ~ge =? 񭼐)#I(Dj@rzuX8ZeI&Ӷ爍Y@#[s[%`0A\ͼ]~3[&]ˌd٤➦j-΋\;[a<᳌#Zjk#~h8,O$֏7L I\5nTb6[2wƓm4F(@A?ZO:7Z͝fCOkV-:2eT Lh;Wz뎪t E4}'}b/p ڡ[⢌bZOgB(\.Y٘]^;cֲyfr3=jՎ$8˕,ʚEŜΓ ֗Ȇ0~aԏJcc NKrU4❏"]VXA d`d OR^UHĮ!U/Y˦j)X]t:b4ќZN*e֪#1l^p::S)tF `̈́n`qY>6;IbWh; VA"u9=UgJ)>esI|gg32T}}kihn=Ny;_x) }IftA?ư_a}˺_"Yc~P30; K,NΌBxPƝߑy紒OO!ݼ#T{ϖ~̼ؿ1qƳ5\|Iup#8xqWvxi% Mjk36;sHFDDy46;m=h ,zymϿZ+R68jY d|vTBG\5X0>޵iE#&eڤI7cnQbu'i z! 8O5iX[F5* !t<"MY 7kSO #IӚ᷶y$fJjM*QJS_LRn܇ Q5j7ܭH \~覿l?Ǖ! OJi]%uR'˶nX5q]4 ӭqG#\YYҌKM$mAYIp Wˏ=ven$2壓I{b4x5M&QpKI]fa|\>/0i8˓Vp]$ @E_3y|JME+ b*վ$!"rOk:ԜQ ;N9="8pHz]L̿09gbbv,<Ӕg-,>0mጌ>jon®4 h'hZ8no%vVOS\Вӡ8(5~Lk|yU""KùǸ 7E  ]n*Z`<- 7KPҳR76I8KO#ʻFBy45+b(8?xj}isG/=qF2G5RC.熗3=_NԴԱm* Yz$ɲ3_J58JOjp3G[')I~{}+V{$u$#Th=A+EOi %Q]\6k-Fgv:qڽγuQW=wg@:~k8oz<1`{n88,X[OʲO] IGm2zFsi sTFc8\mg\7q:܃)T(4njV4=xK:aW}*Orqb( wҺ0+~[ dHUGƥG!q.&)gPX'=+H8G+vsY\\}Xv `N? n)lrr,9 Etw#UVxv=*4ܠ5{J$݀=F4`\|ES)e!=b*R+QC H@ed`za~ϫH5Y_9/Vt6 R0:Z{ p,H?mkG ]rN=@~M2h<ŅK*t[K @`X~ )R1UNgMlUw0|+$ N~F2?Z2H K*2}ų l nO Ac]+Tq3ՖCT)p5H#`5Bi'*;?\< M@gJ^`ڏߠ7VnҦְkZ{p;kD_%x>GQޙ `:(g3w'iJ e"vle3W_ʪ#RFN{Tk3}2I[9xG\vg2'2;s^]xYB@BxS 6ZFvͫz?·Pk;;@W$x+-6r%I<(yR8Qjrt'U˝2^ƶ)dTM?_Xf0}mjC["j;JN%&bW5 fjMŴreLhHHN OlRR:11 sK†rAҼTkzb5sJΥmdE,3n*E)NCCu(W.q CZzzj4҂3*[y UԀGERB[ߊFteo͐*F ZٶNpsR*v˱9w;G_}2H`y?Nk`\͇y2FyZqż/'Vys @V#$(r&Ic8csp0pFI[sfڹw%BA]eU`^٦L% Z|Wfݎ @m<-.X+PlGT)')F'=+9Bꥤrٛ p\\.nta7(LGo9t6D!WSOb.S*oMՋ;=2xasZ:އYƏGA*!]*O$wA,<0t )EsjUkDŽ]wp򺢆9a̠g!Ʒ3Qȇs?;͡$/!d9߱\ƊW V\SR(O_w=.zgⅹdr՚qaL3 %4BІf%smND bH{4K3⼪c2x^ڕnM+ǂ;2v$=JwqTJRIOZv_ޑ r:R02I,r¬nrUN{ 9[+NF+>-Ӯ)'wbLMpzªT\8 cm%G⺋[4]ٰ`vr28}i1dnr3޶*mg,;S:_25)/l`#G1,I͞5pK*EpYt6!dص ] t#S;h-s,뗒J֫6@9#S~1銚ifd GqYxIBK ^I$Gt)EON*!PgThvQ\`6O#"*ұV>d=)sPs!cbpOA}+KCn5_`Aޙ.|IFK$ <T/!ԭʓGP}E A=O1ݴC֜WL[f0^xU\VgWS/k?.fCAc8r˭!1Y'4m%x&g1ڭXX̠rx-?7 pQ8kӠj2;$*Z)'FsΓ8֤~z#'Wf99=x"ۼZ"r_ʱVix"ӆ~DmAI5η'ִI7VIaz%X8aEZVusU!U;"}Dl$Q^[֣;>GFJ<.JhqED2d{t9͎(@2A*԰%sJjbL͸z ֚G=iXv8RX\G <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>ords. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See the inside front cover of the Magazine for more information.h>0Edm[iḄ&5մ-"-@Cxp8NIϭjie?_ N*i0P$1ぁW*jĚRk."<` ;E[,"7JA15n0 I٫1I򎹪r(itdN#b Ny^N=Bench, Military Presses, Squats, Push-Ups and handstand Push-Ups began to give Val the speed and strength she needed for the running. Tumbling and walking on her hands provided the kinesthetic awareness she needed for the plant.<br>Vac*,͂Ynu{nX;c?/>]v+ t(3 ]C_Ɉ9T(c4}Kya[jƤVݫ@nRNT.knya죩b 2IBLIVv4mvI9j@jM %/Xꥴws}S%{퇳qfNRxUY`{3M3=T$imo!9m3Y$Io˦(3<@9&qp&gWlcIY7.Ezk>x{ ]ojOs>a?P޶ol)j*y j7mno.