JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================T" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?<V}kEv9Oe*7$qZ`JsI8qԛN}8rȴ#veVe|să|nN`rcްsi:^k]QacpӂyT y*{?jD7,p'=+'+-+uk%ʬt0&֌:BmK_=/n$qP۽6vsLWmZZ2i{8#bbĿqt#JʓN4шM%GV{=Z+VN-ϏpTp#kNv ZJӜKuf5JOC@zhszLǻg2[2^6em;0CqtW E$C}k䁸ףq[=KR8#<IW!Ps+|cs*D$ xWmq'pg?Tu+w݃Pi/ޟg– PR~gckIYPȠ*`~j΁duwD=;ft}SĢRA3 ņRdx{4K 9a3"R\+:rOsa3Cw$bZeַqƪ 9{W!>%-),cF#f}+_Dۙ`2¬YgǛa-վ4DX{W{D@8㎿ӿjMjV#+v}VMKOyBB܃vZhs9Oxno x 7Qg$r!ac#ZCiliBZ Wr;m.ԋSiOw|zƖ~DG?άxI4[X]-2tI8n=QOwY @ g5R[WgMW̑_݅\;i8aeJɻ^+ ;gMi.D>!4FKK\é|3էyOcSCAa2]YWKYʘל%%v (\ֺk\]x!smA<8 ,'$m"ky 05 #gF4;[FԖ@}?Ah&tx~l8 2"^Ku i*AAI(nN}q-k4l&;PL/6c[TzFY9<fFvZKBF6==:{Yw;*|'ZyIHXaK@joFI|/ #3\MFުy1[_x-!RfeKcnKylZʨʹHTyj.qk6_X'0Ąa?-s:zڢ<([<7T2[WrGgh/)Xn77+s- -2[ij]KfBO 9aRZeryλō;[Vta"[7zJaX>!խf)G f8ȮQ [6+YPt߽:+9Vek vz^u$`6m~XhG_i6W0'cc j:ҫ;udٮiچjžcc2Aa8ULRiaihAsjb;V4Ԍl}KoA$`dwwp R¤'i}:5]aEZ"d$}}+*ҵdm :F-uq-$o23?*ve{C[УoES95k3Z:5[11}:o3,lclI9&''{.Tg qTI%(eA "p{ls qZa? <P>BFS President Greg Shepard says that proof of the value of such exercises is evidenced in the reduction of injuries reported by those who attend BFS clinics, which teach a number of assistance exercises like the straight-leg deadlift and glute-ham raise. "After one year, schools that have sponsored a BFS clinic average a 50 percent decrease in injuires," says Shepard.</P> <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; "W