JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================k" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ݙ0ԨIpCB\.1jp;܁^Unzgaw ;HG#؊c2zԔ=W `tU}Ni*S$rƥګLLoTY})JMl525][ ;h@?֌Y.7"2)fk86e}CDtE΍H oPLUZ'<qT⑓mB2N03M-ܶ.=F)}R7u%fcfY8;W j rHP0+uP 4'_dH =ȓ}Gԟd Xz`b\뚒Z ƻkÛ}PU:-SWi0Io\>Szx:aL(W]F8[!|[k^Y2y1{SQb{ܱ]6wm2#6ރgKcM5Om[X?qG;YrGCSb+/x*bF,wҚOf,6x8?Zkz-gdgilca# i;-U]]2-J%eU8"M8ָגdktvk#G G0!Jald"u!|Ҝ >f輆E*1ի{.8UcX<[_Ձq-͆Fk3E\! !k]:q^v,FI9 xϿZiJ)]8?`?MmAp<ּv> D# :SD +شA :FN%]'1@`s3X88-⑕Ŀ{>r7SV=>j~ onK붸N{?SDE-5i5CldPgZڪQUnkQk<5{c,NB@1uE0K}/[=9u.E*FAe<21؃I?Ka[鲿@c59cylga5pZ dHr1ֳ52R 0m}Z[Hn4uˆ7 Y?+{MK;qZB>gQΦ {[F+:$z֬ZF@B=CTwkN g cnͧYͰ#(UG ;'bq 8iyt6q&2@9 k4ycIPca8ҰSB-E :7$N98>Mb:"Dܬwm$'o9CD,mj"Rl7OZt%UcmN}Gek~(t(Iߎ֯,d ]}Pxj)UBj*y+yJڣ1[ğlh[\)ӰrY }h?xeawkK c }:Wq 8%r+˹3lVwXFl1ɬ{[MCQG9qҺ<5z= f1cF{B&e`P9~殳)s]aso.7 ǹưsJ}[:}d d7+?#}Eu sq'2>\}_< zgzVRٓYGͅ?F0bX;+-ʐ9Cap? c6T'OkQkmяUo}NK*f7'd622Cn~U^2/Xp>9V][z&7{R:E24z0M͡.UX VlR4P𾋨![On?*o>,H Nu82'LV<{[\]M Ed B28+7LD[vy#cQ,J˵QFgrCsi_ں.Mtg ~@KLAN #sCu73rYqSM"u1o9H}*(i:_3w|%Z{xĒǧZVoBMTS?2]ZfΡX8.+֝ͦ "$&xaQ(ji;V哹>Y ;/Uĺ%09q}+Y&}*Z$/Ŭ\G*ס{+Ϧ~ZGQR49:NV~;yE|ARiA7 C+dnژڔvj"`h)\֍1Vfڔwf/Roinϵn FOoV,`.bH6 Xzf 8oNVb" ?Zi\iiWvҤaR(KbXU`;AlXZ4qYX yɑ)AJsSr1i+5NŝsSR0t'8#Kw9ϹJUfb Ӂ?.Iv{OW,8i84QTIH&bQ $B4GJ(L(ASwEIG& Variations<br><br> The BFS SLDL offers four choices for equipment: an Olympic bar, a hex bar, a standard one-inch bar, or dumbbells. Figure One shows Matt Shepard using a Hi-Hex bar. To get a deeper stretch without extra equipment, simply use a wider grip as shown in Figure Two. To get the deepest stretch possible, you should have a platform as shown in Figure Three. <br><br>The BFS Technique<br><br>Start erect with a clean grip as shown in Figure Four. Do not use an alternate grip as in a heavy dead lift. Begin the straight-leg dead with a very slow and controlled movement. Keep your legs straight with the knees locked (not hyperextended) at all times. When you do a hamstring stretch, you can t bend the knee in the slightest. If you do, you take out the stretch and defeat the whole purpose. Same thing with the BFS Straight-Leg Dead Lift. If you bend the knees, you defeat the purpose. Go as deep as you possibly can (see Figure Five). You can even pause at the bottom before coming back up. Always remain slow and controlled. It is not uncommon to see the hamstrings shake. This is good. It is a tough exercise when done this way. <br><br> <br>Why do some criticize the locked knee approach? If you lift with a heavy weight with locked knees, there is a lot of stress on the back of the knees, which is not good. However, since we are lifting with such a light weight, this criticism is totally unwarranted. <br> <br>Why do some criticize the rounded back approach? You can do the straight-leg dead lift with a straight back, but I feel you can also stretch the lower back with our technique and get a better hamstring stretch because you can go deeper with a rounded back. Criticism comes from the perceived danger, but that too is an unwarranted criticism because we are lifting with such a light weight. Look, it s like bending down and touching your toes, but you just have a little bit of weight in your hands to help you get a deeper stretch. It s not that big a deal.<br><br>An adva