JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?V7w?GWw?Rr>3+ Q U܀?Zr7ièi@k7?ٿ;&ė#5/M#:hNTX7$SJ ^[Z\P)f[EFq@$]NRA*rO\WR^IqZIW׮\U/sE٫A\V`$z~;)n{E09vOă.TSZOT)|>yv؅֥4pj;Ip~ W])Uu-z&yo u x?ըGĴj௉n}4)X5}2cALdOQA|=*x_q4KLz֡^ NȤIXW{׷y$srs^ga\KqegxQ_j!jl 1;= ^: ഻%݂X/' {4Ɗ/_E09:ӮGL?J%Sfʆ4y߇-נ6Ҝx <עZE xKa9o}j[LxZX'([#cGS-CZo,gci% wkYm+&J @t5,&Rh8#9VeX`##IY%clzp85iS-,s{/,2[MG"0AV95s1$Ls^7|Ix/"?{${{-{מPӰ]qqzLT~kʹy!I|Ԁlc$E1R*tN=AY*IW=qcbIyUx40Gn.zz^VæZuSP)[3H9 B)_Tr{ӝ''z}^1oiSgl̀nTtk&hُ}ji5ϛIқ2?S/_SY# qޛqy%լGn6 WЛ2ռIW$H ԴDkNJv%HfjYj Ė*=NqN&nI!sUam="f1‚+_b(Q׭wG*m]jCإ*紩<1$>%Zrj͖: 6TnYC|s:@(Nx;IH^2$7\.kD;QScҮ[\%Ԛ;9d'!lyK)w,zWI7n-}* dnM:MBЏMK&R!2xXSZHXm,%29Xgb鍨H3r;\<#Of7 ԑb9Sִt 5[ؠE"$ޛht{4n{gS\x%R(\MgWkc.p*%rri+]&w<OQ8?wyuVf|lб;Xdf cҟ^KĎ3,7ǥ6"+̊TvPVWkr%D>T~9S0b91mVĕT0ҒlҋMNZfzn3,mm7ou_ Gh64U.b 9k-Գ>8p+gEMNIbU˞j#"uE Վ+*M~йKa%ԟ݅sEY[I36GW +*(<Nr'R$g:0GU`7i8'B3-fh&ʜd`7҉ >` }k(R;,*x8jٸ)ehL2uڱ̱b0I#cvKs _ng"2G}O>]\H$CnÀp+@w U%b!7&t63=XWY{HHڻHq^qfUWڽ Jm 9ǵ7$]lZJ}pu{mx8?JeHq~ź\Gp)2<ޣFlj˔rFK gQ]$?V:S1StQ,|gY]bcֵ/&tk7&Sfe?ҡR6r'JnyWڭf|n< sGړh!2-*S$ǰ ?a3p Ҵ5[,1/ 8ThBp:)C}9$hC޻ m dd0j柯YiT]FV0r<24rvpEKzSQ%, -܁Yq+V#9i^]2~\nχeW1.zwܨy` g9>^Z=Mg-|2NruxJ569Pz|eOm]̙9#l>!$l 'MIVgC0] @ʹ:=?!Zk/DSb (nMe7o5<C;[H}:)EyS9N*I;I2H#D=5X>O<ԁA?4e쮮eSkҜmRsP9?6aV+U;1&ѩcSYnNC(sϭb,TkwځQvgE]p>eRJOqM+ަY{`HȥD,x#4d#qN\}NWGC[z\p,pF_ƫ)5fO\.nf7i8ʳP|x$\??4/ _iOENT *ȱ#]}2wNy=gvD3菬Jd(ϖ'5cZiaTSjХQE08UA 9`50B2qOTRQ} '`Tna\ @t=VgO,pkKI$0h`aVsLG|7vrl]֖k4ˏasCnAQz\W WʚHPh#ȕٿ䏥2KP*7$] Y`4m$s\>޲lWW&VHc{hۡL=V\/ceG=ϭU]OZ?3Fzŏn-_,o?ʨ,[(ˢdKQR2H*e)$7)Sl_QC V,TdW%xYYls@@ER>&y8ʺ ]PH dꇧQE :$KKx_ >blAE1uCQ[Ɲ;#ՏWaᩯRb#q\n(6( 2= UC- |5qŕjJqEQ`?BFS Squat Box as pictured in Figure 2.&nbsp; I am pointing at Luther's bad back.&nbsp; Then, all you have to do is say the magic words: <U>Sit Tall and Spread the Chest.</U>&nbsp; This will dramatically assist the athlete in locking-in his lower back.&nbsp; Sometimes you may actually have to mold the athlete into the correct position.&nbsp; Do not accept anything less than perfect.&nbsp; It should look exactly like Luther in Figure 3.&nbsp; Sometimes an athlete will have trouble even after using the magic words and trying to mold him into the correct position.&nbsp; For these hard cases, kick them out and send them back to mama.&nbsp; Just kidding!&nbsp; Tell them to lean forward a little bit with their upper body and bring their shoulders or shoulder blades back.&nbsp; Mold them into the correct position by pressing in on their lower back and pulling back on their shoulders.&nbsp; Always continue to tell them to "spread the chest" and to "sit tall".</P> <P align=left>When the athlete can get his lower back looking great on the box or bench, then he can try the "ready" position again.&nbsp; Hopefully, he will now look like Luther in Figures 4 &amp; 5.&nbsp; If the athlete reverts back to a bad back, you must have him return to the box.&nbsp; However, this time, have him get into a bad position and then say "fix it".&nbsp; Fix it means spread the chest and sit tall.&nbsp; If he can "fix it" correctly, now say "bad back" and have him make his back bad.&nbsp; Then say "good back" and see if he can fix it and make it good.&nbsp; If this goes well, repeat this process three to five times.&nbsp; Probably only one-in-a-thousand will still have trouble after all this technique effort.&nbsp; </P> <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther in Figures 6 &amp; 7.&nbsp; This quick method can also be done without a bar by placing "hands on knees" with the elbows locked.&nbsp; Begin by putting pressure on the knees either with the bar, dowel or athlete's hands.&nbsp; Now, "spread the chest" and hopefully everyone will look like Luther in Figure 7.&nbsp; If not, then those athletes will need to use the box/bench technique as previously described.</P> <P align=left>Every athlete's back should look like Luther's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which is&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anytime during any lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp; Bad position on the rack phase of the Power Clean can cause lower back problems.&nbsp; I have seen many athletes rack the bar as shown in Figure 10.&nbsp; Compare that position with the correct