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Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had aglute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.ially valuable. I would estimate some athletes I have worked with have boosted their performances by two-to three percent from following his guidelines. In my area of coaching the sprints and hurdles, that can be the difference betwen being first or coming in last in your event final. Dr. Ripley uses his modified active release techniques to enhance muscle functioning and also to expedite rehabilitation of injury.<br><br>BFS: What problems do you encounter with your freshman sprinters?<br>DS: A srinter needs to have equality between their front-side and backside mechanics. What I find is that due to a lack of basic strength, our younger sprinters often have developed significatly greater backside mechanics, reducing front-side mechanics. As a result, braking action increases, severely restricting force application as they sprint down the trck at maximum velocity.<br><br>BFS: Some coaches believe that by the tme an athlete reaches college, many technique flaws are so ingrained that they are virtually impossible to correct. Do yo agree?<br>DS: Not at all. When we get a new person in, it s exciting to see that there are things we can do to helpthem improve. Of course there s no denying that it takes tremendous patience to correct technique flaws. Muna Lee is a perfect example. When she initially enrolled she couldn t lat Figure 12. The left photo shows the toe down, whose few extreme cases.</DIV> <DIV align=left>&nbsp;</DIV> <DIV align=left><STRONG>Knees Forward:&nbsp; </STRONG>(See Figure 5)&nbsp; Many beginning squatters will want to lift their hills off the ground and bring their knees forward as the main part of their descent pattern.&nbsp; This puts too much pressure on the patella area besides being horribly ineffective.&nbsp; You may correct the knee-forward problem by letting the athlete hold on to a partner's hands for balance as in Figure 6.&nbsp; The athlete should "sit tall" and "spread the chest" withzj <ܺiqXgg'5ss s!ss8smsZssssWssU ss