JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?3J@ iF{PFx=ڀE.qIќQ@h4lV=z5=@cN;S{rh)1;ўq@Q^Cs@ i:gސJ:PzPO9;zKj^:F Hb298ڷ<+.d&@X{VMݔ}wT*IqkrbҨ@<`G<{vcvbfҔ`PO~}('h%.RzhiFGJL旿^wQmE3&Vc~}*TRw)Y;iZUwд727ުO^e k#knDlqr}$AҴ @F 8 ZMƓnȯg^a_gs$yGM&$@evF55Q.&]bx#<\4jʣONXZ4uG@3]'|Ay$RFuJlFi*z)=QQi4gEuxcלnu]&H-t9%W$ On: ]?U ǘ*7IhuI PJrFoJ=փ4۬wFB_-6ӁW$I8Wrdr{KDix 1 F>^GXWz~(x2!ʟƦNQZ4~㷑/UVn{W3!t"c+]Y.tŎqU^ˊO7.Z RK6(+tѶMVֲ2eմZeֺ!]G_FsvڔQ[FV!!adpEc^cra|á_v)_cÕ;Jr{&6HEcesct'=YoL!ojLil i2hK IQ֥{i6n+1Y;[ҀTIϭ)cJg8h1E=X =( .9Zr nl~gAdS^R07ukY=+wN[y2skZ3]JZFSb)؂FT{1νsM 痖* _ǭJs3&L5g^N9̬u:a9ʏMupoHdei$nb+Ow w2#T"H쵟%wA 8+8fӌ_+>*+1@XI#ӎՊ[o%:ys=ԗW,  OgN.0I.3<BtoζaeB*N^mӌdpzƹ_xJKj"w*f[K-[Ďdk9V< gfwo|D5zKn!+ܣvqT+u#CSoÚ+j.6ez^BfAqڮ U"Ŏ}k.lom=$)k#v<})B\u#fCށ[m]AR Y4SqQ@܃ΘGxĩLΧ M;x/m3~Hj\ ]PV[^qȧy=1C1ztGKcqZKcW9 vֵK(![-c: 83ҡKbή8t9RCS:kcst}"{ JMbZ峫`'mߝ37J6.nf^F1zKNMBW2@ $Τ6\E4fא>YCJKン9ĩ*ecK+UFwR '*#zNQċ_\{YQ;IFTq{'1Z[gܼ;ףi ],팘T~=Mr lf{S-y9U/SݦF&pu;MЮ7/C\d+eHW p*ht\775Trh^0NV=Eu1eS5*ŠRB 9^cK H=+<[O9!zsDq7}nz독-NJo"689讝%ۃQU\L'փpdIϽC2@pk"#ޗ8^x r./B}<Z x?!r9`hE"P'hRXI&#' ?VnBwÜT+S#8]2H.fJꄏΐB]fY#;rG?Z覮2+gN"vlI55-^c+|}.H"c^漩T Ugwc O2?@3MiG2m"d9`eA?JV+ .[y܃ֶV|5 ֖}J^kX1Bg>S&$HDO8%zN6fp99e#5%Η٦m UDL{ℂ 9QUPDU<^x#ިθ /d+2-'>2Uc&63ǭ.V;b8ҬQPr*12.V ʎ@9E:iwR UFPr=|tnx;ѱ~ n@V儥@î{^X\!&:dV u$S@$ӶǸU$:}bRܻkypkd3ץSծ/EƝs, 12֑9NNNOҡd^FV}/O).`%p+/doM115>JQpg:j: {X}sYl` TVrcL.#ܸ'g+s1'ԧPduGS]V1BŔ \e5i{bF0Fs]wOQ؇GZ4e6G~Fke$YA>FKem8.1g% ]RKZh@O`X+e} mɮ\nQsr6Hn PL Q|Ydl=[A8xtE682#WnnndE >ս(9FSNNj1 C ؒh#aԻ S*UXi38Qpig%Y2Șy>@"y/>̪rYzQʂcgN~^1ҳ 6FZѓɬ*X򴛓{~ಃܓh0c'YY<{d^7ِUKR[8HB 0%YϭuPf8/eHgfnU#v5R0SIhN$uo$gk"6p?;>u}Y+ @; fkJX'#m|˕3Kg_<`կx}9+|>luգ&Hle89WXk_.eٽӺ1cް F𨶃ב=\NI+U.|=qeRdr$@JTrì[ȤP0i׃ZۦF:[ppҰ®Z\Rc2_֎Klq.=1P pFi1eY5 [ƥť} z׉Iv1LtKNЯ,NhrLbG"GO̱ߚi%m^)u<\YW1~*snTQpnbHg>̌=zS 1Oʸ$uN\U{ ;CIV& đ\`HwGnYwuN;iϗNOŵŃ5 q٬'X N)[1\<9k{-B5VQ;)ِ&8zڼ/K/; |# EKxYQ޼HmA%n$&T?^[zuÖ^uB" pK \RդsZlBSN&ĀOdj0Hط:T'܃ɞ9?kOĘ@;c@B0a,;8 uEQ].mř}ݳA;SZW%OI]oE>m 8I^l@Σ{gM_ ԧX`w:NR.3ǮkI!`xŽ5W77,=QR\\308?]IY]G'+s.Sҡk?0;=;"nH^`9psEQ}v=sAca[g[h>$rI!c&xzR=k>d;39}TJ@B&l8><#nANÝ_KҼ #'GR?Zg$ 5/Aܧ ydTkSzmMNL )ѻez_SѮ#A*b).m m.6R. yhzOհ$~\A Ex^@3h*>˪ys8&5_ jlEnZ lCs]H~χܰ\V"3V,mAFG;L'?B((C#M#ATI:`LS(}H̾gQk;>YD3B[r1Ooݮ35Imf-Ѻ'Q-M' p0E1d[̋Ϲb7h1^l.. ]:N#^Wh- C[˅G V^;US{Y!I>;E_jZ]]QlAmDˈTkB7=HW$x-ȠM?x`O:qWcϨ% Ei.IpNsdQ6jhwp"Kv2zc[۪Yds5bܞmV?lc-k2r9(cW+5gESpsҙK,%F22G;K!Qf aެ8€0lcz{q %dOr;vc(@pX0)#l xsO'cڋ0"d~qE'm1 N,O 1K JΡPewnLxFPxX^Yu \ uUZx3ƙmmܿߖU[]Jt z~G4*Vk&d8%ʜ`Vvl$AJ#iKNjŤZ7!!{TbT,<2zD>XS%+bܯ>Cd:4[oz@B9[s$,7 R˦ $ rX a9>R)?^*VKt)-d/'ީ͏9rT9ޥ\dcGfr~zP G1R#RQ3`RR kb=[TY]ɸQT),Y[rUktǪ,MS#@8{rtGR%$ $cTs2)eʜtIsd7_ҫ%Scj 2Hf$w1㞘8 | \*]cvbK}s+as늆?>Bv;P,T|!@&`zQbc$K 0@=jG21b rY,p7` GI \9+1ܼRDӤ'1 جoJE59; p;aZnmɰԎr1vS 6 J}BVRZ^vj`w#{qDм2#ih=KMJp*3,BLddQX9LepFFO= f{+1Kc ޤ#(w[t*7`dP+q+9 g=3Pʿ6"1:Ԓg 5Y1yVJؕ<`S5ܺcJpT dҼܨBB$߆x4RQ1Evtmvӣ6,.Y*c0'=ZTV)Z[<PK0L'OVxgI(?36 򭝸Ƞ3;]Ԭ ҠqE ? squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by Euroean athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked in had a glute-ham tation, and that the exercise was an integral part of the training of Russian weightlifters. He saw that weightlifters would often perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengthening exercise. This sensible practice was also followed in the U.S. In fact, five-time national weightlifting champion Ken Clark, whose picture appears in the BFS Total Program Book, began every workout with several sets of back extension exercises. In 1983, at a body weight of 2 pounds, Clark clean and jerked 470 pounds, an American record that has yet to be equaled.<br>While in Russia, Charniga noticed that not much had changed in regard to how the exercise was performed since that first Strength and Health article, with the exception that some gyms had positioned straps to secure the feet.  They simply didn t have access to materials, or the budget, to have someone make a sophisticated glute-ham developer for them. When Charniga returned to the U.S. and told others of his findings and his success with the exercise himself, resourceful equipment manufacturers began experimenting with designs for a glute-ham developer. The BFS glute-ham developer, with its adjustable foot plate and rounded pelvic support represents the latest in the evolution of this apparatus.<br>The glute-ham exercise is a must for every serious strength training program. When I was hired as a strength coach for the U.S. Air Force Academy in 1987, my first day on the job I ordered two BFS glute-ham developes. Because we had to work with nearly 1,000 athletes, the Academy needed to purchase equipment that was durable, functional and versatile. Thr%K ~? wTէ2bNƿc?²D)2 p6,Z.])y,I jBg'PA=gjvdfy$ïA Sc@2{4ɩ2\ l?߉IVhi'ue#f^?9YT)"?#81LjUBeD.U+t\䐼⠎=7t5I ُIHҹ )F=ENQ[{du6,i/nM~Rl&bcVk~.>5A72bV @wkimK5R>}>Y'˚BW$sqrb۬P  7G|sq51$ȥUU7 }%#@^LONm:(thletm"8IFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================KK" gj~DjiMkHX=Av ƻn-9Ilx?F\=BdAON^k`]>o +`gڪ9x\" ?,NC|4 %[(Q7^OwkZYY*R8e9JU {|\qXihJBXv݂v[` {=4M(+s im UPS9ݘc$q!F!(j~U4;N^McE,# yrLsq̍ZYxIXI޽(ooXrqϟu8d9r> -6=A;ޙ{0le+Ї1p$GӞ3g[᭭AF4l>(𥁭G_~I+ZL.c_n!AtÔ6<I,Wjռwе7V^Uеc?qS( fT,n90JLgQ=aoW~rf;K؍l*St#>Mğ;ҕxiq$̤^Y1ӨNDn]kJRNk%l*ֈ~C7ҙ%wFisɈU=M؊t;g,?I] &/֒;f?`~q|-"奒2y9⪊iE<wi$Paxf)J:䭼uyu$z7bݪ%NKۗ^͖%M@{nJ&&4(l_]\Ao.Ę}[GtݤeclyY~mnG1-in#YH,Š*ͮ~$u zD~ k|LNMhæN-I׀-{a$VJB߫U#Wrܺ cWIvģ@19+kFiWR;pZ #^⤓37ĵTdjĹ/pG@((0dzvP%sE83v5#d\pEB%=odԥ€[M0yY{*OҚb|L) h/?^+UvvzBև *'>bTޱiHh QbrBB#.~S9ÜLo'OZ|WOVVWZ1 >.e]_п22k5㠨`7F[F^_ Fzs}SR{*g5m{Q