JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Uȩ6txq0tjp^E\ ^KP8PP*ڞE 9 3LU)I<Kc ugI.hcJ7D9ҠtTeaƭQ(CQ>$.::SԘ)ԀM=)>SSS 1ךiɩJ{SJ⁑ɢ>Pߓ8(*F)Ó U\lin"K3T0 ' `pt'eqvs!ܲXB3{T,Q^W/9"s;Vr~ț?*ٛGӱbpUp>ƥæ+Q]9(w$A"RGLZڳַcH|\wrXc5.*$VJ2; #O1$G|mM[L6+7$%cr6ڠ}c κ!6dHy\ƞҁv:&DjD=×im'ְWWȰٸ%*qe;B.Z"0)>RuchP5ΐqګXfh:}v#j6 m)9#jeciڢeG9cwUDaעci׎=V!Y g%^(p=qXV\XxӺ 3Qƌ@U+AI1>^quGJxWL g<uz["Xn]ÌYh]9Es2;O9al۴Q3F#V*OJ֥nɘ0v s4'c>R ej+>u[6=h )SFc*b8QF=TA$v*~ `I5z^-֙kY¦J訽O}}MKu$m7+=CXl>u&c+15 ]{Z)TߏJLX\,{.a@9#4;$A[I BPl+3NߦjIݶJq]8#1ǵ>@ф>^zG^O\dWfWaڢqN;/j 0JÊaʀ!dQ!B1ENG☌xaeA%yAr?cLf!n d}] c}yʼn4u(Ӫv68r=sLRZ;! :\s]18@(QFI+Ӽ93GDq4zg\u%QO+EY&1MQDr;T# D"q@ kdy@w?JǃV2u+ֈG"3<ᆡ4.f1k ?yks$KҚI$XEf?ou =i̩,e$PT{$.Ws6KnμkIM+9 `_߱s\|;*GC$3۵B:VOuҴiATϩ齑f%GznMA mdv8pik˳547Vck[x = sf_PN!;YXZ( α.1>ֳ̎HS+6%cc,Oz|[oJ\BLr=t؟41&cfGOXR#Xd_+URępRaL#ںyQOCd:dy*SkaOΦ+MeT@Vs/4ק~gU,bN??O1:5B-"ӂojl (?r1Y~Y.kM"dGtr9zUӡm:jwb Udq3P"N:SI8Rz*]r39>=Ÿi4(ag lfk;ƤM:(63?*Xu=~?MIlcֺvW`.7<-hS -΢)E[}×KQ&=B<{gZCmk#$HJ z&i70&r*2+%Ca IҌ09[ݭ䌳7Ft  ҺHn!mtOJ=HKZ^-,'9<֝_E[^7}Tq%ֶq66ln݌_´~̰WˑUAsy%Yq+M!n /GҔtB<$W+_jWژW+LaaLe2_j*BPR㞔0jQ2)q+'ÀBԣSXbQtޗQ6K𦝤)@8SJqPtN/Up)w*@mLI~%hW6Kiwjax'E5dVGPU=jNwW7s<{RC09SK[yo܊gEqUY=M+[:oYywB\DD`LF)>e ]O 2'ߊsjN] RHORZQVLb$ῇ;7էL)+zUչ3DT\}~Viec( jaZE67f) {UݩSjJFWڬrxz@=2j-FT`ޘQR2Q@JڐN*@ڃb!abxn1 * {&ztPç5%ax!~QMTJa9}x {R vANS#k&j1"=)v=8#Db>vr~5FI'SVx}i9#ZkrpMڈ5#7 d<tQrZVq'C\:Sc A, >ҎQȹ¡BH7U)4 EnCn7l+GUl'$w'2Jev-uԊbkB_jiLrt4xL=*cQ09h/FSTL:LY}7~(EJ=)0!(:bhhVV'|o cF1]nicLSښR"zPFOJv1ڏE?;STzWOȱD{+վ"5X14[/.IH#E1 ~IoHң=q@0|TߊQJ)qG=)Hjp(?Jdx<@K |Fp,AHh2i Q7jci1O})HE2g9_"l~U!L#l}h򠤰&&U{?)&$rs@U}1+ϖJUkٰdNcQVcƎGSjz{FU8+J"l qv X9*4S&6ٰZ@^5fK 3CF5i~k'LUW9n؀"u?SW$q*FdkXՔO3Jy^ ׊S DHM 7cj錔?ҘzJO0jFJq>QLcE0/JC_qHڨVn"98֪#-8a{v+Hdh=<6 {R\sQpZxڢ,)hk"m󢌀qfjʱ}=LgpW~楆VO-uXVܣg$+ /qIتKgҸX^Io%|;SQ[+Jג:*x}+ l* =k{حsZV̠RxUAhٞ2wi 7?ɦ&I Nb=?^uqFүOPAJcڀ8@ )QE]ϵ!S2E(#:U-9Ixp^]#=>k3 C-[R 8B碊#9;R>H:b_/d+ڡ]WvrzcG>,R{ ny]weqVis r=qҹ{\ UL7N6Mp73Өi3}>&9R5$U?=ioO,S"=`U5FUx@F:?jvb_``F'X]s mbj\"FV2Xք5X;_\3^ȧ2|O[(OY̖ 'ȊxAҷ9UZ9|lET6A$\/N$׹~9ݚoAV˒J?7EQ2(\wgEӹ4忓yL!C4ۨ%Q$Fcʈjqm1S!#cX=54d_N Rp4ppMgϷv x+1t>`G9n.}\ .'(5.{n01U/5M21- OWcCEX/٘uc+Sc jiڥKwa:Nϴ4tm:Ҩe9ԩv8b#ZQ5U5 s->YWm^D;XqM13RwN5cZK+ w0^z$)Z o&zV]anM̏BSMvXn-7eַqx@zPq5bɔw?4c>[X͸w6sTeg)ZH] b:mqU3瓊a*aĿC,`0 2>9OiR=dS "fc@] DwF0G֠lFs4.Q +W6s]09@@=jǟ2VGP!@ ?w5,s~}ƅ41B^WpU z GM a5 T0X[vhjB=mX/x0ʻڦZh^?fE,L)>vT =yuދx/$ؖr>]_aŒKoP+'ۊHg#&41* gH.E3 Ѡ4Vh|zSD*3 COʝdAvLgR? +{S4SGz]qXf{_%NJ~0.Q@ƪUl R%\1ޔ܃K@8۟mt%Y?µ*VWrF+{1Kf )FGJ#i6@} 8Rm>=~4ޛS[v:Rn8Kԥ[#99loJQLФXXvj L*'Ɗb3CzJ>MNO4pm<>jy#*JK##R0)j}v:=NT?Q𦐛+2/*3L#;9z &=eU$N*!8u %1t+{ v =:Hz+S`ԊHcS4 tv1ԫI 7AiNzfNVހ+RO dt 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 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. Noting does.mo,P3u'oecN2FPT HrÐ0yR$#r!4WavWt& sHW.~*W06lM3P2.OOZ%ȋfX~QI$~>V,pdb>QYDE's幢*WAH8sD+nbީfKl\=P`" L~)`7@I+tDL }>ؾӱB%6L+pWvLQ86I!9(T 6a|z`ɈLBd@r*JaBBƋbUG0̀CeSy||Dp+`jJƥLny*-€nHQ"!+_=I$ Nć+\. uuvT[橲}QvL2?© *+`U9ЧA=S&(`4XT{?Gt?T)HLBbXG[Eʄ# *xu?n@֠ UԛQ| /N[ DܸT8W,*Xp ѫ껤UtfotY]gVe]dH,$e&EI3&NhD̓>+'us7E``x@&T'nd.mjL<*^i(ӻtү;h*Li˕dcO v:)Z(K/5ŀÅ9V D n )]Vb@"l1Ƌ@<*߅^;7#z7;QˈBگ^8V3FTBn&#j_]LnZV,uXbMύ1rFYE$vl=Ԡ驸"Am䀘sk 9]|2'xeEIkvZI&;jRb2VhFHoV'+$xW \{™*{pΡ"xŚk7>/QvtNMk@ho l v`9/VkЂ2mX _H:pή-|M'*_'PݎQh8vQ*=*n06[3[]m¿5)iYkq*Q5wW#>)7KᥤTkTS9*ElEB;c>Wi Á +6zݦEi"K.i6O 6| _Zֿ 7JGXقq8VR0y\Ǩfu0錏Zf(uE‘6*?UOܨ=:#Tapecs=t-w7 Ac| -<(-oAMqò9w֐,8ށ+A|ʭwSH6|R aj1S(>n%2jy6ڨ"4y,aG|^bn#e6)6>*Y=1e'D΂V6Q4ۭQbϗN6ejMm+ksDOq6n6T/0UWRTlj >:-c9["(/jfx~*NƆ񡫲 mƵۺ Xp2rozDw҂u+oX@Mm䐨ۨu 1⭨e#ۇ NI%,[#je{ߒEox[OPY`GDftI rFB˷xof%I&!Ih jz!܍z'Rw|K\q/$gLۼQٯ S0Ө;Aafjpt Ƭ3ú3 A(8W_qNÐj7'SӦ&oI>Ufjhcf{OJeH1(4mӇ[:2f <=U"D%:0?^