JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?93֦e9{uNjF41# P'WHHXSOS`{RyHȍ@Ny2f95j(Lzt@CJJLs4P'Ҭq M"/*?VkTȞ&vcNE27BI@ pAMy8g\@^٩vsi\qҀ# X'ۓR\ G91Jqںמ&LEnyp9<S@$qj0Iex)l}[,WIe^&Ohޟ{(t9VԀ=T\qq=˛Kȧn}@ׁ]3Gu)O߹*I>\~ȷ$1CҤN=E *F88LLQI8@p3jR[=R)}:bГw(WzQUt:~+<8i瀡DnYAY\OA <0yP)lcvX[Xph)wxڽC_n4"ݶR˜.88=KzWXj89J\.q1B3*<{{]㆔ RI-P~ǭ&VL }*sQY.=c ~kfMqݿP_jkZIz~i,ĉ 9:KT-F$;J1&-WK̹VF>SƷw ?èZKy(p>f$ٰ>CQ]X%69X?/X._mⷷh&L3׭ak:-Θ)u?sweY]@T´7S;7E6p)@z^6ga8^¥ICqY/$}: =ZxZܑ$*8%(ү#jaK J$eⶩ eNxiۮYQ5^Ck}"HT>\}IXX 9Kt\Z WMYOFYAc.;~3`NpT[:Ʃ5D@Y2:ҹsbT`@\T,Fa%C &b3uz#g;wqޫbslĝqQ /Y!EY (]:IcD$cƯ9봀[s@BA#j$XhGڙ,U$09;v ҅A3re1d'3[F1 Ow՜H1;bNh|c*ȹ rxϥW/#=4(p 3|=#7)>Bm`7˻$׽HK+H,2 bNjp2 u mRp9 ^"AڸZn +Lӄ<@1.H)hLgڊG&5m 9+Ҭ6ӌ|(¡ 929#2;UQ>SUҧBġ9Xd*8A@5&G'UbG*8 sr$XIe8Ojl.K #]B:Բ$) _1n8`W'b @JIȩFe dT@w6q4@AJW̤){Nۂ AAJ#P1WLAϜ/A@ZP0Iϯj2y3S4#S`j`='SsJ8x hXFųB}ceYs)d$f7Sf!8)E2⬖X@I5R'vvoN9Fͣ=koE H8@{-D'iZaQ(h~p'uP 2҈c (S8 @QyV=(i]c9 `fFJz2p˖eW<=hp@bB-؎_<'HeV^iʶTm:D͵0OJ2{Ry˫l"[8zt>BJFGZl6 SDmsi/0NpzqHa p9 (:<0pjm۷z*)QާFP w4{KSMt˄UMgHZy^RxrO0\(f+-םV[jfŒ#nڰ:{yv- $a㧭a 3Pj<=r¶#c,Nkeˀѧ SiXS.d`gҜmCfB\pr001SwsR2)f'@?֜2q?SY#Rӕ [GZ`Ylb js{Q@}0jC¹;z@cX3Ҁ-yoʠ t ;nEPRBGc9",g֭v8eR,G'JD ĒqǵiGAht'䬙_yfi3'q;fݣIC{̫%v};)0C)p:kdFUČYz`A:1 nu HQ* 4(ӥXD[_84N3#ܙQpH|󞔟dpwKFXG8pPYnp:hUp# Q6r2=mY2Zkfv8/d 9z5@Z9QA\[2 azzܗc]zUE<!M6d2qI .}}*Ig T ppzTm q/G?P֗Q֨p v| u1'ȥS㨙eLfclS$QfB+HÒE9}/a| "ܨԡcwÔLKCDcP1hzʺc_AQW)-0W4}"Qxini>ƴs)~CSz")XAے>i~ȴrj e#F+RvG?\)>=yң@FTd#[fZ>̴Ô4qJ((9L?b[f}h lE lI-fZ\c ͞VEÔfive times. Probably only one in a thousand will still have trouble after all this technique effort. <br> Another quick method to fix backs can be done by placing the athletes hands on their knees with their elbows locked. Begin by putting pressure on the knees with the hands. Now, tell them to  spread the chest and hopefully everyone will look like Picture 4. If not, then those athletes will need to use the box/bench technique as previously described. Correct back position on the core lifts can be seen in Pictures 5-9.<br> Every athlete s back should look like Figure 4 when lifting, blocking, tackling, rebounding or doing any power movement in sports. At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab work can be done in addition. <br> Remember to never twist out of position at any time durig any lift. This can cause lower back injuries. Do not twist to get an extra rep. Don t even twist to get out of a Bench Press. Read your body and make a great decision when selecting a poundage. If you put on a weight that you are not ready for, the risk is higher for injury. Never sacrifice technique for a few extra pounds.<br> Picture 11 illustrates the Straight Leg Dead Lift. This is a top priority auxi