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VRO8khA";55Y'Xx_Z}Y7|X8=zѭCq5.rU&pOd.OH5+h 7UIW 8DG"E  HWE+սڎǎhuޫa!d򗙞>9q+kZ+z$-SQs:u;I-pp S֒ʾb#yĆ1z72>Anj[ZH y"\+Ceqyyj2D.9WPpʚ]|ߥK)tYd ˷ʽ,v2Ke;F m0¹9P? ^U͔q^=ZLwI3uYPSg PHsLw 6bF*) (Wmɑڢ ~`(WR#ʥҊw<Im5A&7}=۾|҇0¼Q\ApL[bE(]@ru.rŝFOnWNk=YU Tu>-GN ~7+ccEH)FF$y,"]WI:KY\N=5圫ȸ#>߂!E/?2@ Rýfإ2>- ̄v८ c[ie-[fb^9]'^h:L?j'&h9XuŲ:DSaf^?ZM+Xw hu.'p+ 9UC/{TArXp-Gɩs-Q,_#͠rOGtɞ|mSxFƾ6 2ĩEOxb .0GaUFRfێ;~U$N1T3=Nm= 2\)Aaޒ:&⊭+y'UV`xV!tiOx%޾ewIح@>Ʒ>&xGADGְR>wL>Q$~kq/qT2Sefc'xOD€d$b_xS_YqG!3AaOVյ;5 _f}GfnJG\ljkge[[wlcջv\Ugm־<i!ͻjU-@U]P[xn*+bB~$6O֡v$=*d,foBO4 f=Gw(pF : 3M؎tܡQOպ )=uS xoVp&+ <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; Figue 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.&bsp; 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>ԥүp i瘧CJU_vN enKe lkr$g*>Pܦ|Q)ks, U[مG㉵xқmߔߡރتz74K5EiʚtQ3'PQ&SPed^N'e\F+:aCd}hQ!T"=:_|LzHШ1[mD87^go -5ߴ) DL n=Mw&ys[IL$Kƃn!G/4뇶]7#'_f4ʜpƽru} IW5fO4fC=~)᭼;_/p%XxC?FZfƱ]L(E9/LʹO/hSNϵd?eg\~Gd!Ҽm6[x >EU쪏k:#Hl~6̮)]"9mUO> "*vz6js"ħ>k =FD}}C9_;^j~fo4& dJ5+5)c.F&kWj #Y'aݱ[;;&iuT]N'@{oT^I`.H˯De)q|v?pAQ ~Y>[yvw5EHᐆE2ty})$sYkN+xoˮL\6BhKZG}jR\[lZ~mc@dk:Y#r(<+NYaw'zc@ s<+ ~qK>\f>sWq^s~v<ŧC>s ,m4F*OɿV@Uy>Os#髥hvvP$240 ){%(k3, wyg -?lñn;cs~jʲX&@A9 O%;]b>KABQҢTIwd4؞ƂHhf%;Ӿ7HZ6@?D>9o@zmgq95Ts I$rKGφȤs~IʐImg>%>[<|>B׵{_Z{6ډf śd̰ySQ}VheH |xE(wa,~bϔ5e/JALÌ\S0 .PrCHJDsyuaT+8! z3~TZWLMn OD9|ǡkچ6 rZo\~_,1febhICRt =IF}j짭{>49G^ĨA]|MVSK_/9K@Ͼ(ЙyMcֈ,b<(szUˆY.&)\g2mz+<-=;#㐫ZP‚a! _IHJn=~Ug.92Mkn%pGy\=NVTI:ޗC˖^UVN~yCn{HM7]n'`#!ٹ01dK?lo$}Z*Ҵaז_-P~#lŗ,F<"mѾ>HlJ4,$<<Ÿv7 xzMP3(\z5X'_kڧ"yylfL${IUUggaẁyreRҝNݰQ/- +#z>]F'Ӕ'/)P|8Y'Ae$cѾ.^g8g'BGMy[Ffx kP