JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================v" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?A `{"9ؕ0N3޴jz-&FL8$gsJNLS/-([іlScҝӼVR+%'L'Pr}Lǚz. 9+j9b:69#U=*0=(@B3gi.#5`[iXQ(Uf$03֬lWO3W7/=QT;mTsYcnE ^dUNSc\*;rvr*h&rnII]-B["[ڃʖ^3AdetuYA$v5z}P5anSA:cM[c#[;ByFV߉T=E6nR#w/]'I2"6T7)բY%Hbn[#*Ztq*Œ0ªs^a$P+ץZҴ;M%1r095G+kSTF5Μ]x> J WSpK}$P0:SH.3hcjo yoNFjn#rJx4P:8&1,! 1\ 3 Vۙ3U7ukՀ]f ӨjMnV+JrzUIm弁q7%PC7!nb?(Q޻e6V9cP=aihpt!x_Ol*ؙ+=K :P0z1v=r#laRG"#g#Pj)6 EsW[F:`UŘk&@QlJѱ$G ~Ql|}F8F<~ﴞ!Z<8$x'Q\=@9WK!:+2-E*Bg c#[`(`9'nj"oG!q'?Pcws3^²nmɂWxS|dְ!"h؏,EHQYqɷ8qڬ8Fֻr&CBKў&C剷ܧkCLtZD vˆG# 1^uwzAs# Tۘ6%,yv~3s csEF_0''Ӷptxdh5'aIC8#NU<מOLݨf.b.`>!2B(A) s S+^O遙E3<3qNUmhضB2)ǡ:ZuSSd2>rNJ3B1M_Ƒa`Wծ&$Ol֊MrFI|\]5|.?x84jWNNJR1J*KA>Ƙ^MBq֚qz3U@SqОb䞔QQ}p9,Niq;E1]Unhd1Ev鑪d`&=(d5j9(`؅ʒ;Phx2F\ֶ)6Kp袾r=_CUcyU0 hI!(a little more each week. Keep the poundage the same. This lift is used primarily as a stretching exercise, not a strength building exercise. You can progress by trying to get a deeper stretch each week.<br><br>Equipment & 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