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In fact, Nancy Kerrigan's physical therapist literally threw his expensive leg extension machine in a dumpster because he found it was often doing more harm than good!<br>The workouts in the BFS program consist primarily of what strength coaches often call  economical exercises, which are exercises that involve multiple muscle groups. The bench press is an example of an economical exercise because it involves the pectorals, shoulders and triceps. For the lower body, one of the best exercises that work the hamstrings is the glute-ham raise.<br>The glute-ham raise begins as a standard back extension, the difference being that after the lower back becomes parallel to the floor, the athlete continues the movement by bending the knees. This additional movement involves the knee extension (bending) function of the hamstrings, whereas the first part of the exercise primarily works the hip extension function of the hamstrings. To perform this exercise comfortably, the machines used for this purpose have a rounded pad.<br>One person who helped popularized the glute-ham exercise was Bud Charniga, a weightlifter who in 1974 snatched 352 pounds, only five pounds off the American record in his bodyweight division. Charniga developed a homemade version of the glute-ham machine after reading an article in a 1971 issue of Strength and Health. Eight years later when he visited Russia, he found that every gym he visited had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters.<br>Charniga's glute-ham bench consisted of a padded car seat nailed to a carpenter's bench. He placed the bench in front of his power rack, and hooked his legs underneath a barbell so he wouldn't tip over. BFS has refined this design, and recently introduced the roller glute-ham, an adjustable machine that offers the benefit of a round pad that rotates as the athlete moves.<br>The window of opportunity an athlete has to achieve optimal performance is all too brief, and it's a shame to see athletes shorten that time even more by suffering from hamstring injuries. Make sure you don't hamstring yourself by overtraining. Instead, work out smart with core exercises, post-stretching and proper technique.re struggling, they never said,  I can't do it, Coach.' Instead, they said,  I'll try harder the next time.' I think that attitude in the weight room came across in the pool as well."<br><br>Making Waves with Muscles<br><br>The basic philosophy in swimming is to work very hard, then taper off for the meets. As such, it's often difficult to see results during the training season, and patience becomes a virtue much sought after. However, Mark says he noticed many positive changes during their training after they overcame their initial soreness. The swimmers were coming off the blocks more explosively. More importantly, they were riding higher on the water. "The higher you can ride on the water, the faster you can go because you're not pushing a lot of resistance--you're a tugboat down below and a speedboat above."<br>The changes weren't all in the water. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," sa