JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?_֏֏ʏʼOփy@IztdHI^򦞽\=i2OZ_˥'Ҁ ^޴>i}}Z2}{zt@}Z\i?.~](is~](ӥ?ѓR~T?.N:J? ~OoZ3~](Ү'z'GGGHb~Tå/H @'ғR~TR~TR~])~])?.JO˥tRå'ҐғKtLR](P~]).~](P!?*?*_ʓb](~](t?J?*?*+ Ҋ?.P"Oʏʗb~TJ?*N)JOʗItR~TR~T~])?.JO˥!ғKtPtGҏ˥JP>w^s/]Es%(W>ǡ*v; h֒!Tdj喡i*{/2iٚA1îOzf/`$Z@al!Jc~Ux'\ IafG<z.ՋGҗIt08~˥;jҊ=zt,KR~T~T~TOʓKR~TO˥J?.'Gҏʏ˥˥'җItAtQ&~) _˥JL:QJt WsxP=O6Go7̑>~+7@,$ixFp3>مM\A*Ds#l`<*Ol(mpq@a[snс^rF:OYiy+W Lbh\ci~]+Βd=Gҏ˥J RH~T wNR~TP!(Sʏʏʏ˥!tR])?.J?*Oʀ˥&~)sM'Ґ[G҆?Nӥ87ҡSց:#d8)S5AeH:|W_-ytŴ}ԃkX5o5]oE;–BYX/ԖѺF>*z;Jn)'ސ~(ϿjQLhמRlgMϿj\џ~=ϿjB}sڐzJ?ŒH&ޜڢ-@cڙN'ߵ7>P}3zJkg>x݉ӭ}<GFuz14D eNmX0jh݅۬qهoPpXW ob]thpkI'G8`(RkCi^#Jn0֞zmn|`ȮPk_J窬c8Xނj,ӁޔS3Nހ^h4Pgސz3@ϽjLџ~ jLџzLzB}3Mf1lz|H U3` 힝*]͜#;zGDdM;'Uy?s3|Oq}a[y$v5vR\A~'ki1G_Jѳ Abt>[kV VpY~ֵԏvVg; N&RY);+c}+BQbJpW$ѶS}W40 \gޔzk+Mk / }kJP>>(>MϽ@}RgސzLO5ނ}}Pߵ7>XgߵSsڗ> ' {WxĖm3<G~~M^|y= @ZU+=^o0 sz i/,cQrBO 0wϹ;[UZT]u0sfj;MYKO91o[5k=OM7F]0]*ޟ]F)=kàxd֭moqW'cŴ{aoB,乞_5TUPDzɫi)*#QkbS{1)$ByUԀ z('=Kz3M݃ޔߵIsҌB}SsJO'I1iғ"}RgޔJ?¤ϽZ,EF?\Auҵ? چu93+K!mŸ;54y58|D4)s2 {p@Wx.waٮh2v>o%y!]~T{..cMntyOCsI\m k;mMÒ;zWCqZ$L:d| $AGZh皏Cќ#-R1#srGSҲ h8+ӭ% L=GޔzLR޼#q=yE'ҊX֏βŚmՈu .zjUrMΛwm. r]Gw)!#üz%LڮazA ~đ5,4|$άcO֏ΪXjwQ2F z㡫BX[8\\]JILz}zxS=oZ,;?ŸѱøKA>ҭmmx\(n9iSzHyPhZC]@ԂG3i׺[JҹMCD{q5 ºC7S\^+8#ӵsb[Ftanu m22?M$z A-x(qnIj\Td`VKKk*Q` I2*?Z'ј~4OڼmS^uYjcZ$ԇ?cTTOc9-| ֫EjRȫ+#-TnM". %aT9!Trb =Ӷ@0FZ]4Vq7_#b5[9pd'+KH I{F |ʂjrTYģ(tDHة֦ 8 px֘x ӗKMn'QfsL[ΥS>I. Վu!7ky'?1=>?/qM J:Ȫ+&g*WҶ%@CҪ*+F])IE"IƃnOFj>Ϗ.>q*Fx jdQQO U0Χ(]9R`읽jtSV %2tB ~UѺqZ F =*'% >&!š \I8VKy)_SVi,ocNQm-Om<`r:=h$);UtɨjȻzM[.[EȁD`pp*oΜ u:jQP?QF{o֫{py 9#ifI 5;@9.ZvCWB[cvaXj ;9CJpzOqoN1MD.4"  sW@\Ɯ84÷#4YG|9.=hGZ\~%@8ǭ! YVz9J34۩zN=ĉkBly4؈z8ⷮDCΔ{Ty GZD>SnM&75)}M4ĢϹ Ԟx^1E4ģva:KMDO!&H?;~݋3M(L0cww`f8wؑ/EBXHT ok#4ϐڣ3ӵT0ͭ n(ҋӊ9_NO .XG:Jɪ6cXF pH ?= SzE+t2HFE"S\aG;'Zk'8<Ҵ\U㑇B:yw';kVuDFo/ReS&XZtM qQH6hÙhek, one of the world s foremost experts on strength training exercises for the spine, says that the glute-ham exercise is superior to the back extension for rehabilitation. Chek says that because its works both functions of the hamstrings, the glute-ham exercise is a more functional exercise than the seated back extension machine (and is considerably less expensive). Further, Chek says the glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.<br><br>BFS and the <br>Glute-Ham Raise<br><br>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics. While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts. The result is the athlete will be forced to use lighter weights. This also places potentially harmful stresses on the ligaments and disks of the back. Although an exercise such as the glute-ham raise doesn t create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.<br>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971. This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter of all time, Vasily Alexeyev. Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!  When Serge Reding stayed with our family, he shared an enormous amount of material with me, recalls Siff.  He stressed that  core exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and ha