JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================L" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Pi:S_4m*FdSβ&朊p*a+@弳^O(V_BF+4}2M6{[̒mc {)`S;_SRqhѵ[$pi מxoeB7 +?f&;\Ցiu&F! =MaiK%zxI_.c,&?ӂT15*6GN4:EE:\v66vq(u\x4c6t֗]E59l`x]."n~΍ز[]H3UդTȱ 9A%SsI8flsUzvx-!t]z#y&B_$\6G>+n6< n؎Me,=8r檴E~`8zW|Kܺ6T%񦧩68l~`ӵކʪr6v_Y7-}*,ex|$79IMm+ϴ82BW)Œ}kgXg5Y=KV_ǪJ"#k:e5 s%Y"RU'  sӀ1Eyf7$ztE}pf[&%(n|uw~u7K^]%ogk-Ql>`0F=3k"M>Kmx!]#DZSnud?)@"d(8ThZ厅m _0Ew7{6_^j#,*fyK p2k)UjMT*Rg5{[{~3wV1qSX4ʩ(H^mI}.,ʱUЌ~>|4xmyC\] rN9\T)xLO8܏?Z#^^D" ޠ\>ַ$ ÐzbxxwHe\2kMKpIrl+N6y?z[KO4kA}0UI9vܤm,I`H^Nx)fRwEZWWk8Oc?\Z"4ֶY\4rC|Z4=F[}9=+4v'3, J^LwOU΁[l9,~i{+Õl_\{GwrnY%A1$uΒF_b+HG]>}?LiMtҝ>\zd^hZ|<,fU+Bw`sʬY]ctmn;@ AQ$QKnA>b߁O< ܏t,E\s]՞iIwyIq[p ש<2&UۊF}^=p<2t`{+'j\k"oM\`"hwm]cVOciwgA *^٥dBD;~|UM P쥎;0 i.<5tT!3噗 _z)j)FVhiirKDO4aʁRK{ggIuK3 #,ŴmEa*ΪPh, שREʹ&l,pNy=mPžjMѫ].X%Iua\(#]oeKuG5aC,),BK\:E Z#f GnIzhtY0]&Bds[:ъ xEFa ~{uk޲!I`'tk{Cı3EgJӦF6w;dQQ4Eqa4xk;Ǒl]gXB)bAf y HӄaF!=qՖ!ydDQv~2H:{-մB8H$rWs ; 71l}z],aA8b-cw*HܧE{Acnא ݆ rxkVxi.dNv@?(t6Iu ]6``)ٕԂo m#.{]C6P% 09\Uψo tXfe{'Q8w-q?G$?h'ӓژ|sYc2=d&wiq# 皚ŷp!F`VC3ѼA ,d9=;O!;iI2yށp1+mwS8_VM-W`ZK"m(8S$tRSBs|@Rݚ9%u4 '!~'ͦIg&Rȸ>qZѻi[6: =N VnR|}8;c⥟EP7WolpNsZo-["'hr ߟ#\!i XH#42s&`}Z=anI7Ϸ&^}vm-/j 7paםqMO]|m*y(Nfw`=CMWBC& *Nj+F637^Q̃,IcuB)#5n%#f susV5-ǭ[Nd#֥z/TS8@ÌҬ"[H+|T`g?Τ,>z$r|}he`B^ IC,qަIek$8j).[h <-"K+yʸ ]6iia6RIzVp7JYzyLҸ\$K w+i&#̐[Ql펝j5c'hMfn[hAg^$#=h|Z{vWt`UgT}@ǂO֚P2=z:U&;ytT=zQLGhose athletes who include this exercise in their programs are better able to withstand the compressive loads on the spine and those forces that occur with sports such as football and alpine skiing, says Poliquin.<br>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 injuries, says Shepard.<br>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. Chek says that because its 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). Further, Chek says the glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.<br><br>BFS and the <br>Glute-Ham Raise<br><br>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. 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. The result is the athlete will be forced to use lighter weights. This also places potentially harmful stresses on the ligaments and disks of the back. 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.<br>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971. This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter o