JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? _cV!.LU:<+$֔ʮT`pbn*眜wXZ34'f8ǐށ ݎ޴T%ƙ#[5.|rkPcv957'Vlrxi( .cNFi7tZڇ Sk$zn!N:}֢ iDji^c~Us> 49{{MFv\Vjd;֭԰D5Qؙnt:Vu 6Z1Ij/im$ʹS[S]:[@tֻkSzkɫ#;H[ >孷cuEqֺOS~h\Ӄ Q{χVw@sY1d|W]*,:+8#ϭ`Hit4?:m5nKuM8+\=f3zO<,ZD\ #vq=X9T\tkZu46rCwB{r9ޝ (5vcHK=Iy?_,2 3/ޭYjy-E!,aڙgZ n4YO<#uU{Ij3nl#ՠYP&9H`xS!'4ksgq_&yA ;㯸)1iuw8 ;՝gHYm4Uchp,smNZIex;Rxf0+Ӑq+/Ěs떹O`zW] u3p=x[Tͥx&h9 ChiUo<+f,X %9p};𭃣G$#g 5_-aS"9VҊ{G3C]&x\sLoe)KaٗDM[4)3k=+5tkȣc#J}'[MZذ[va\E՜Ta+%_~J<ڎcsKq$.#n:湉{Aqg\29 / \yy?2E *Rk[kcfyM p u}kCDKg|$uX U6ђJ6hd.*@@YHX,JYdPZb͍푊Ԓk u [[)QqqZ Yn0}] ỉW󬱌|0 ~'қM"ʧ.s`,5 %DY[nkSD. u-FV\{< @d9#IԷ~-  T}}5JZSwSHdU"1Zr3z3+gtL_*_co;=zvGJƲ3\W}.+Y}{95b[؄03{T4`1,3MnEjauP|Š.hOz<=`k_һ/L*{%71ӯXEjkuǥYugu-2aXS IU-fb+ƵȼV~nȫ)މH/#̪p>P+} {f+$[Z/nU$c5s 7 y<.&˿izۙC1r g;?HwaZlA=h=|O*@+*W#nqΫn|r*@E"W1m\&k.Qa>j"Mgye+DX$j87**OGX72laCReЩzCVxOD.%IJfz#B@ĝ?)0ٛZ$׊Ƴ6Ӈ;%?1⣢w:־[A "D(ʇMnx^TgY7PySilɨDTsob V:XRj_rJī`۾1^= 8VGpݯ6ޜ AbܞM14Zڶ4$RG!LJLs$l5kXbwYӮQJF+g8rRQٝ̐0nӮP:)]Zu?;ȟgs%NjIu2GO#9cKJ(XL:~GNN;k/MInخ;HsZuq-5Q%,o:H_;e̐gth]$y7W)Qޣo-Γ<)`_1MP۔oMU_-0Җ̺WV9^_ "UI9#\D~Ib O=߇okt 3gW{."|jjՎ: ȩaT_q]l2tvBJ#QQH GMN˓CEu7LpyZ3 /6qlyN;VbN?4 0W9WY0NqA,ʹϜsRٶ2=*#=EbK[gS >q q@tr@S9'UѼĒ^㨮J/r: dnОz+R-%w6."Cf9kR񎑦X- $+Swtٕ/Ua#onl76d` bx6Y tҟHQZ:|V)ͷ|$ ړ#6dz>K&٭mvIrʻϵd^ 7ۋk@T<5I̩fvt煩o2CtwOnE mKM)DEyNDn9f9&NPuV'88Nmݫ>;-9>7C8p346&z]GLUMfpL aI A5S*γJp&qұ>!ti@^' jܬcP8T[#VM42+@CF? T)<5MnӤSy[/ñ_"ȎWO64Ulʕ' æ(Xtҹ$+ KFQp fu<tv8ҾaZh;UiylV,"՗WT8AᛌFn1Weޜ:~ɱM+B{JCG3V6?*_Ҏft:ʞ|3wܞRGӣ9I(6T?31E$ . '5 gMvG/J?\p1^si#7KGsx|)I=B^H)x+;.kf[vf}d"~`> k4{V[~5R5V=f. ]v>N aVW9&QPɱe athlete on a bench or a 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 Fig