JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================i" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?A tnx2hYRssS#{tQj@jeoCUO_LqX\㯽(|5:'ךrzSXE9#sGӸ IM7< qHNJB} cL'">\zۓƢ|zLr~itd#ax[hSyg\EdzN:G?G_ZhZZi4ҕY]W? ?*_Dϵdi֥pN}c<ϰ8kRD?Q@̌@> 7jZD+"M$UKPѭ}q"FL-zǾiEz7V,mb.lf/62B;Q|G3z2(LTjiSzʨŜ3}rgkVuftF?Q6U6ͬ21,>l>9ui1'@SԍM(P9Oҹojƚzė"?Wں?j]ѢF[8cCTe+2#hOWtMr$S(I&O'5Չ* YhPƙ&4#_{G0A9,O]条_ydU]WVƙkԅEk}}jem7Kz זVI;mGw>%狵 RGB:cqk&͸Mjz߅R|=n>c>Q[q^+c%4VWV)V<:o+\HCQ.:iBS6Oɮ[q' YYN=Z#6x"W@b}x;];xʼl94Q-*2:Yy 4>ҺM5v-1F:WO۾gwD)g9yaUgyڱҠ@~?`9=9t 2ݭn! ^9Ǒ ݼ/$܃~ʺ.MFB8[?}!޳k* 2#."Vebo]j҉`~,d aútZN;tf Z;tc:mLN*EqU*.OZi=MJ.zU{! DS. cw:-XYƷ[s Rԫ[\x["4T__ c̕XU3L].eB>rUUx 灊TUbxK*$ڪ8%qTzX:=Vto qYAºGNֳݢh bdɷ`$gJPwp|\4-!2+]ΨCdGoYf2@ɷ֧Լ9 `DDqPZ k:qm u;5boE1+0@ۉrT!7:fqusnhH8bX י!S)a*T*8F\kjs%^h-ӺB6]$sCA#q2/=GRmnfؖ1=qDʜ#:{<.|]ZB1d*9$BҨIj;5UbU@;biVF)>Χim1\rf[rV8uY4Hl>w7_)-!ޝ:~5\XDң[m補LVf=U` 3`-iIZ9.D3R(LIww=+ F}nxZdgC,n6ѕֽj~mLj:dFGAQ^+;5)*I=+7e-,+`mZǖn֓PÎ1\6HzG=ƚ}kM%ĩ>Y%NqU/~2葡ЀfIAN{ 4H"Kk7[?Q^0Q`5(ws?b7F<kJ=j쒼WX", U[۵ݾ `}5RtW_06\5 t܉"9ۡ{$q]rK2jX7k4}R[PK! w95$n6ާU$9-׮k5o襱@|)S2'>_z ZUd6 QM Z=: 4 -R~FϦ*ƹ)!a$M#<jT= Ttxpj<$مn[HT p  6d=80#<n }ѯB=ׯKJ GC}qX3HAEr+cSx 1+αc+֓e?)HL$'{O.$r3+cPDZD<c9'ѯBgp9|9$U!j]2b7*=sD[޴-wǠ+Mt\[69v}+*Mrof1SԮ,KMkb p:5JкL3k֓:r7,X4m0ͨGqkaklP=OzOCGc! ̥zbK [ c]^Ҥ{O#npkT"xP~d vO; ly|jY mw]#G*dȽD'QpI]Ti&e%ub `8p~4[ʻs]ؖSG=-*y[WOQ֐$ĩ|3V;47=a9#"v)45&(!˨Z2_@5ϔ@۞ĎbYNKGb;t=A<>2 ^o\JLWhYA^IރҹG{C4EDT< ^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.