JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u"# tzY:G,!l0] WIn;Kv|TOg Ī,ŦZ~?Bi& r?絳ϗ҇]i쭳d:^S9oZ; c .k;ƺ:B 3zj6 )|uCsgk8I< NG>hGWs q^i-"?"\'!cnHMK[M.7F;W3GXB?kdk,9T>,I a#~։5|(QճtQQZMzIX&b95]kwڴxщ ngHQJ i"0㚸Ԋnr'er=j?oΰWw0ۘ"r%>S\ 49ȓr;Vudv:j]Z(dS>4qlAOv>>/Dg WGk+ ;ymy 1fPN`c^Z}ap*pOַ~cOQ:c5k]8M}f̝U 8ݏʮm:a;ViF؅hbF2`?z\Zln$X地=kе5 '3~%9؈ $~U-N ``$bHUW.TH$0֮D:9ɹDO/20rro޽ӮO35@F~@^k[TM=u>z)z;QYfNtQzr*,!V!Z0}g}!4M, >b˂wsZ##>/jֶ-"琠$0^U5k瓽k[.)hM;]qpV$5ZG X96yſ TaEL6E)[tT@8VkulFq^{f ؇`Ҫr?8xTڕGZ5~Gki 'KknCFF2Ă3W/mD,nU%iHFOιfE`_G^ZSU0ͦb"r[ +֨ڏ4$m&edE @p`Ϯ6!^sW9wSg5|NɓOusoScD1j/%FOO¸`~U!l['}CԋDğεϗD>xVGN{O>4IG뚵<Gr#֊\ {抋VHm@E;sܼx<=y;G`sWt) Z_0`ސ,{b[nZU\'Ob6ru3Eq{եՙ25,fJ4SGzgްu;m\ٌbE]cpz@'mn=;k*hViG_IsLtɭ;G%I~vHw UӪ+.Me`?)Ö:TSID< &Po\qT7XTH8+殺K+tK7 5i4$ vE9SM>zt}ECNJ~MS_*[8f¨3Q}6y&s9gJh#Xo OC"\h\0qpzږw"ê;BCylUZid}yάAABNwuh7B5ILԂ ~t|jr>O4RQ\s-m㹎1"+dta4X Vnrly2}5[٭,Lf |֥kve=Y쬜ą,N9ҳe2N#>cTԱ19%$҇kW:å$Y#0 j2#8[h^}$7ёқ,>dE Zh\4W[Ad#QiMFM!ƛ"^+4m#+b2=8]bF *׌W)}i-4*Jf%=rz ?ΗJJ9 z1qJ^ƕW5gY$[v8?J%Y+(Bc|OG\ag85GURw渹Z+;N<ȎJnx0*uѢ˹Hl@mk癛}ǭjY[',6 UcΔbZ`s/JcfvzyF2=|W$pjjZװ!BcB\xnł;T`D1ZA =Đ>2n4#sK7Q{=GlSVBg0Y!Ve;mF77ڬZէ>4bfVuT'8#1๕< KgZc3GGZΧ%՝CR@""Ez9Jyn1޿ʯ,UDURY܂q޹g361UPŠ]*aYLp$g֢5.S-hʨ;FjM30K1멥-ϛY謁Iv:qEiӼh([R>[N@0ɜQ=F qu+-J[dsCzս덧[đ[Qy&0B{ T#Q]^^TNW(]Pcmx-ӿ-N m?Opdcyq{Iukp"9{VV*sےh1h/S֢I>bW .ͬlIOl=j逯$sR jepaQ BO`I/ %V3\Ѕ(~q8M{$>b Ԛ6Q#EV@258\sdʶ|O 8?J#U)ya+K3>!tĮ%r3oΨKŨN,.!S_1M7/ser=J dWKfP90=ꆟ,spT94 :VR[ٝʯBamTbXUeOFXeb[Y,wL` U]ߓ9Bnk3Ʃ!!]zsRĆ5!q\>s"ұp U{0rGxUt :5es>H(gI ɸ!WDsBvT[ޛqG? -nhaq]U\ƲBC{+֤va&6-,[*3Fn#SUN>8ח.y N)RjB2[D"PFq '-Ґ *ߞV MgTz~i|"Q%eX߯*oU1|\{.B;9SWDijqQ=A_{P}?QS6lnee4=K!PN8&dZDWK)P#<#ޟ/fL_YE~Gg.؟M_k>\xWb{In rz{Y<$m Yc욌wO;RRjºū0N~b%GCG5Z|A@*hևi6mH?Uyv0:3KqЎ/^'n! Bǫ,|b[k—ȗ/qc;Y}pi9tThGS'EEX-Z#5~O ?@~*&iO17=9Ғ .r٫V]HWs4.zgUE{lor9`-ɖٹEBD@+ǨvV3< |o|Y([ V4Vh:VO͙W+ӀdõYX(T>PzgNIGS:1Dr\_|STfFykZq ؑF >gYPl|N]1jMH79m~y-L#%:uuӡO[ǘKUvK)P+[9gҪO|9]W~7 xutQ8kYNPfJ#!pN0rOS9*?6DY̞bg=?|8Š7$dE>5nuo7."q4Y# 8"UNr*>sR8֬f<7?/&D)HTcxx mG)zWK~ͽbE"뎪9IFR CMutlTvhۭOi7ys| ~}' GC+/5[jF }WG\Wx7$"A؎ڔe}Ռx8FO4c:vC``tO@$91Y5M1::|L=N.>=YqX%cqQ^>22Փ{œsT|vNDՂmD*>6Ҷ$!\w5u7\T;"asqAʛ>J*6n}jTd d v8Eb F0y]݄/!ذ8Uv]NR=cR$uy4X$VY9ZM2@e|vjZ 㫖!f49ַ|JmfHpk2H/G y $7AJǯO*>ӧFn#+X-L6csq\# ҫyڗ* 8=9=={+sØ'8+>ᣟ7_?e_g~ZcOs>"}qBO]%rnMƹp=Vc??4nIRFT} >` h 4UWdJT 79\:T*҆bN '׃P} )YJ_C6=L^2r*,${kIg"G>Bmq͙aUg?sζ OwD=׃ZOtpؗrDdf|2?s9hҟ6JO@V4nl*Ռd,j8)54kդݨ9?bN>_eu-Yo/r(ʮ1nB5ŶFK}8]l ElTi, **FE~j3Ȫ֬/A  9?D?ID{Ұ"`ђTR|dVnU8$^pJ#=ǵNv>GNqOsju>c=x"=>hCxY:Qgu<μw.E^U=SPJǡC0UeՙO57`gշҘ3q?٧Jn;:*Fq[Ȓm( 頌C *@Eu:N.Y44^cuJ*n advanced technique<br><br>When you have brought the bar down as far as possible, pause and breathe out. As you do this, you may be able to stretch another inch or so before coming up. Remember, the more you improve your hamstring flexibility, the faster you should be able to sprint and the higher you should be able to jump. <br><br>A Powerlifting <br>SLDL Approach:<br><br>When I was lifting in powerlifting competition, I would do sets of five reps with 505 pounds. I found out about the pressure on the back of the knees and learned to bend them just slightly. My objective was to build a powerful lower back in order to withstand the tremendous stress of going for a big number on the dead lift in competition. I noticed that others who did not train for the dead lift in this manner would have a greater chance of having a sore back for a while. Figure Six shows a heavy straight-leg dead lift, which should be done with the knees slightly bent. <br><br>Another SLDL Athletic Approach:<br><br>The Romanian dead lift (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does.rILjg:tv" wTNt}[M'HN[ɤ!! q Tօ^?v3% H`sl6B9~ui/Q@xsDHНS^RAz#4 #F9-dzsj!q&<?s:2,qSѣsg"̲0+4j +kmԠtuSYEDh8ބ{ wlϩY\0gޙJ]Vc`={Ho_rd ѯcw 'd$b#(Ǥ-OWr'ZG/Ԟ2Ҁo@H&<UOI:\$\ڎ˨i겿ey(H!5hȈЧ#zrȞm<]Hʣ%0a8S܉c@ N' Dre-)'e0 4CvhI޽.Zf{\j6#_?mmo/$m6ڍ|[»ɍ0o/QxιEv+7Śű=ʟJV~ͅ*;yR~+vP C3oDYq4 쬜toTp( cAE< k6VEM<߱oDɍ._a@edrE+'q%,Y%%ocEieH]e#0C+0Y4<7ebtE'!vXv"-+}A ̾zcX88m ?⼲HRUb|¤jH):_NoN˴e$}ZO̼8y,idYdefdN҃.,Cܓ5x~G$wT7;iÙR; !u[/Ig9&.HeIPyrm6,6 Iݰzc_IW*}D- rU wi?.7\ln XW^ZHmw%?D~eoH{ U͂eV?m^>LPE Z<mR;g( PRILaCէA_ablWUMjDf9Mկ 5 .LOEK2WSA=?B@ԓ^#=6Ițo~ba4qmk鱢MY`0V/@?%=z67ّiVePhUHu X4$rI  ԛq$U[1Nc_)aB_.E74w_?)nE&`>#Ў #GMxJw<K|kZ,x*>3x6Wkkׇxj_ҡÐNyyv6گ{r]}+C)K ͒b@ՍGݬO 2[֙v>:,D6nD;.w0ǴJh\qO %r"d#M+,v"#%m{ghO|+\u3Qq:KC!Wq%V,%pnBoKCg M{ ?[ύwKgN?w?%ULܵmTH(B9;QO^gmܩX/J{ē%vBV?ΕEoōɁΆ{ٽmbRUΥo쓣|lܢ{WdI}X!#st9򲧰o"+I/[Xumj#iH3kUTB߳sF\hݤaIߐÌ&,dn;;\z|Gȑb1w}+&;m~ӷ٨|RH-J"I6Dё#$ݦV8EHZQܱP52R.0WbݹV1ǐi][cmuhm)C@͵^!Fe M4.o!lU/s 3ky/cj|յ8wTYO-,--f!7{\&p8I"X7F7G#Ag]qŸ-(![UI-m7j8* .>=oY0ѱ ;mf$}dNI%2*Wa)n-.Y30kIMOyo ]U4knۖz8Dn-]pE75wF_ td"n S`Kyݭ{^K2Ƈyd665቙c9q(3twڀluƒ6%\QUw;ʗäRRt`OFb'`/b-l!a ΰ2/;h7}>$LJԩ!UK_^֎A."e;"0Vܳ6ߕIFGmw-iFV 15^;H~m*Iq6 ~[R8 ¬"ܱpmӠZ[$`\:4 R#Sqڣd6p0'G8Fvɓk⨠P &$N4H< c7%c&;<.Q4Fȑ_ܱ:%Q:`A7˲&2Ŕd6w#v9̮g} 'x64ڼ蝹uqaA__212C2]-v%4q]nlV1PI6։PSԛFwбLgRp]2n d`4^obs[$,Fwڽ H}UaoK*bI忓zAϲ9vʓO és /ҧ&5]ܧoQS̿؎ sdsOVPDc~;q_f_pW;t_E*g7PEӚJ.;P١&FlG$ʂ}ݦI yw!f?͛߆9(H6H4$tW 6! D0Ha׮XA'xʣ