JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?'/|V ޾ئGvYl'˴ .XqPK44JlƤӗȱI7r-v(-%Uu5K=/1y~llTDF'pv υ*IHa#NVކQD&{礿ҭ5h&qT?D̓1Ǐ6qTLunke6&JTj;&ME(+uZQΖ͗׃x6#P+)+ĉ)fhƶu YJ#bj1v)5swlDŽlzUu"*QӁ޸A\ť'~qևm@Rg~zh;A9][IUa%BVNQv4ѐk'Ķ]~7ծk+>pUwpy-㺹CE-@~}ŠllۮO9TeBͨ83jGΚR`z O ~̲gm8֢#TM*94E:Tt)o$"krKdկ&?\* s @<ǭC71/]Arc5gb=+Wqyq4(FaJd\UmlVZ+ie ">sӊgcM: \y#t}&IM"ߝX?x&)_Dtz:a6fh hź*1hK5jِs\,2bH5ꮂo(@~՝ PxKaLcVrԴVݴhťaU~5Y-j a2+&)c%=oR* "`5 mXI5i: vw$ 0 {chO;\!1A}NWFmLڦRkֵ*h^NF [k,,nnx-$SOQHUg#8%5xË;C72lj3qiz!:WWMhU4wK\ V8:y G 3Sl?UR>?h_sES%'vŭ՛æMx~s]]Iw7ǁ]w(cu$k:CK6t>.] UBF}kXYI0@ec*SuĠ1]iČ"' \>|<7U W̊9{CRԓYhHFq\oR3npI^*FIdN8_CWI<+ujE6T];(k3U@)`m}ƒu:lBn!W@gJڬEtfbSaofGe, 'xH'̜*T^匬I #N k.$ވs[ (%J>&m?4I8m2GEj{qNe"?4'GI) 86,5!,8\+MۇHT$B2 UG;r>\jC}ˣfNwzԋRiƷmqh# 6G7&^go=k9[ruZ?Ff^3Ïm浹UK۞9.|+s 1GS\W!E$R/Gj$1T۹犬<1}RIQYwFʹ )gtmjZiZ|}ҸWC 킴ʞdDu XZdKlۧ!M2,haWidT.4KltRfSg^1'T< =?oxUM+^9Kk6v`JvW{Fm#E%8<y sR1#9III`,Qp*ѨmFOOَ^ l  {akH #ڵUMn>/ds6IfI08"k5oxrY% m܄u{y ,P4lm'Z6fٵ5n"czz|.&p A"[L)6e.dKi1;Ij*s: Á[!3zH]ܐkq{.PiBfE'שx_Dt9.W,g: R8?sK"Ɍ~j6~#R'cxCd+/O~$#H;3ª1BBFjHaPTd.2Kq[G,AǩPn L"K{_i7AM(g ֻ Om-, S5i]&w.MW)x"^̓{s3kηh{f$/s֧Mj\:lgҼ_ g>\J׳\ɘ1Ҽ3|Qz@`iSDD70J\㎴RA#ݞ+R'aMcwsY}s+־b{kwPk0Y2 rHvh.Ik4;IY>sSZ1q.%GB{פî1]Da ]1gP.P\DdS@JsZ#0q*$1W.Lv(#WC,l;.=^/ )}hϜ*ۙ.hUHӃoFUWfyM]p:}k-ms8utI+)&V]۳i).C f&~-F%YbfF|}}* wPz`ǭYU WN3H5e)&$xi!+褌:w71!ܷVZmOm$VsQ(OMH.|; Rn{jFPGҢϠnnG׵xs]MV^]y=v ]kwA2DžaKҜ"%scI紟Ѫ9&=S8^Zi4q=yJkB)WuƦѾ8]XOZ0*yͱ'74RFĺ=v{Ա60JeI:m%E%-zb8J2hcqNrq@L8 tҏP+`8h?.3@ @79?S09RcVbzIF rJ,#$5쎜?Rc=9=c>k:Asi#hX&d҅n?2=1NF:u5: cҀ:Z2c#|.W TFJas5R;|@iIpT]+ ^AagskDQI!vqR6y=f[~:x~;q,oJơAjp"IEoRDݣR}N2d9Q.^UQ%~0vwbwjen-lP c*N+8W5u qKmO$yE {r:T9=Q u)@$ۥ5ڔҏOI h'ɥSp<uրkwE#%HQOnҝV5hFTq⥈3DUqMjJ&&=1N8jܠbG@~7tR$hE}<܅RqJIq@/Yپ~SI<,!@[ncA ݸ}GL 1kǚ֏gt=ZR-dZ5+֩3^m~*6-lGUϥa.ZӬP>cǥ6;T׬+"'H799x={qMaRg",J)A⛑_A"Gx4FSK@\1{ P} *tj_dw]L& hZ4@9ҊonRZp23VFyLP ;R1={ғ,WaF+KkǶvHofW<N^]Z}_, =}uxFL< m?J9Z8Et?"3]00Uhw >;Ni; qGӠ!q@\ B J:@}y@3 uJ#:R6>cJw]Hu_\\r1Z/l"+I4|jnq+9\w<:7'nkq6y݊*K&gL`}EjxOFK>?堬v"E*=M0k*jHl\_\A3 ׈gXK+,@0jԝ7fM9s"S2K+#Try*t&X]\oF RzZغA7 @xߞ=yOKyX쐬GjMϭvRùJNDz[Y MN,8.qyP^ >U3|ۊ:֣\mOaM<2%vy ޕNNM)][ڝnF噳<ێ3כ:e-g?qU[ !69&XgvΏhpj%^| ExΣ%%B1EG%|LҵW@"|xZR~zC Dž鸏ƒIN:*5askn.+C>ޞ&\a2RKҮx=F Q݇M6MKS# Ȩ. 4$e {q^#G^ۛNLn:IJ1E>e\l:rGF3IyNA\gA0̪}3Zg[w#`exJ||ҏ=TfrG=\]"/%?9|)K9{I+>B?c4#IK.r]Q}7E/mH_kԵF/\)?S?sJ1G3Dd X ?J94(pyG֗RcRaȌq~teOz;R3,jYʪIÑODy|Gʲ6ޡz׆4N>$o~*XKn=_CӚ B}ʫ }fvmpeo+ iMR傝 ?Ҽqp s *M]`_xī3c@b1ӕ~џ¼o5gwiB .#UJ EZ'Ԁº>x}.hQ30~n,,ٶI(Ÿ^9Ѳha:KXd!Vex#^?OJhUǏxJF0O9cZEN)?1}#4`bCoIzSdr"A<}=(:j}=+Ch)0=9Q?Eh=(N(ӵ&FJEǧj´ҽh ڍڡ(Q䞻MHdQQ'?»fQ$TY&BmؖG}0 W^!b4<$&p9>E=OCxp/') R+"u2~{@=k<tVܖWguZ:ʏ!Tvڝտ-Қh]T:zRE735QdP9Q|-<^j%7^(i14yOI]WZDc ݠzQd~j3ڙnSu@Š^=(,r 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 had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked in had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters. He saw that weightlifters would often perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengthening exercise. This sensible practice was also followed in the U.S. In fact, five-time national weightlifting champion Ken Clark, whose picture appears in the BFS Total Program Book, began every workout with several sets of back extension exercises. In 1983, at a body weight of 220 pounds, Clark clean and jerked 470 pounds, an American record that has yet to be equaled.<br>While in Russia, Charniga noticed that not much had changed in regard to how the exercise was performed since that first Strength and Health article, with the exception that some gyms had positioned straps to secure the feet.  They simply didn t have access to materials, or the budget, to have someone make a sophisticated glute-ham developer for them. When Charniga returned to the U.S. and told others of his findings and his success with the exercise himself, resourceful equipment manufacturers began experimenting with designs for a glute-ham developer. The BFS glute-ham developer, with its adjustable foot plate and rounded pelvic support represents the latest in the evolution of this apparatus.<br>The glute-ham exercise is a must for every serious strength training program. When I was hired as a strength coach for the U.S. Air Force Academy in 1987, my first day on the job I ordered two BFS glute-ham developers. Because we had to work with nearly 1,000 athletes, the Academy needed to purchase equipment that was durable, functional and versatile. Th A#;)j;o'b9JTbY}IfXZleb;UV4Rrv'8̥U@P; H ldN6?<$EHhavE$CdN8+s' ;'J‘V; U`X,kW 3' Տ P֟ ]QRt]jFH%}C $U d?tʭKkVheòl%>$*z2Ё60<_2ش𛨂r֫1ZOd6:KȢ!i.u?%\`]6:\2k*~n:_J6ުg5]U+kV|7Om9[ ׫G]H.6!y+H.h7L+JQ.yl|`լaHi+Q}ka%12sh)Lc([p:m%zmf[ ! ǖʧŁ 6գPDHk7ff6p:$*Dw^+Bw8*kW4 Z}֠QB gE4}ztaXsl[ǾG`y0si))Wv/4E}@V7ZjP+B"я4"́.#F]ԟ"V$US3WM<4<8r $5X~?KȓPC w-/. I2~!F~7 PGKB{vY9sā^#דr3:^%̶%z B@~3&~nj7ؾvqagom,Pėz9%d`U!ww+A+=h K/зCMÁ+٨OqUk?T2Zdhin94}I[2Fo䣞'c=zy' D#V@|a,Tӹ9˧_Rit(cDDsz|}>xn7Qnw [K(h[z H]Fy{DOD(jU QOp^ Opݖ)MĈnlm)'[+0^RS$3™OUTYll(Жkչɲ"5b:λ -^ktcA M Z֧_X^Ame޵uUl#eϒx! LDSI%{`VSOlEirlfY\}í; 8$ T, r&E^ݎ{ly| 4NSDMiN\;w~j ||Dlҝ Z)o"*W1`M`-7J~,4h=Y6g +WΧ~Mhz]~bmR#.7쑀NDݿakZseYO\w3%L}&żê\閺l4*zO(㇔I'8Ty۫1m-bvHfq+M/Ŝ#\]`Э y%ܙmBBB'K=@>Q}?Ć"F{:֝kwʑ̼$2&/d1fP"Y^E/Ak&MN#v)Ew%P<*G7!@|sZD3wr`y ycaeFkܐ6Uxuo;8DZ+͚e/"${/V/WM1f"IkWW=7H7 1(z*g d;o톗iQEGF#en@K(<6At( je'r*1 b?hw`FGu-C`~'屡؅)HMvBƁQfnq4eyGqQq@=^O^`((EQWEIoe $ xޘnM up4e [eIrڧƁȐEWzI=c)9z8?& &E K* # r HۛgP V*̀"ē=;ךFtǑKFGG2W Dz}UJSz kE"HhcFVy9Qyn>qF|_Nk&w_L 2SSr1.ySq $(oRIߗ|Yci +61PpXd"$ >%%Aq7Oe즘˖H#X\*Ҿ:^c].y,桎h@#LŴơIcߩŪLï݉[Ҟ8tĒM݅VabI;(;>Xm 7?<, мhX|] Z%fYQJ}CyKa5̲:I갢dRjgHž'^ @Ev'h9~`\I%,4gPCG1w_-m^=^a4;6mOu @R/976\&grvo1[CrhB ̧D'~7̂}<ojm'=:|ͦj?H. \Q-P^}=..hy?.MmWOyC.#i$C^0o|Sʷ`eŘpbȒUM}ߘ:j"I}9IV%/*K)BS^^1;d GSë?} %xz=%9-EN"bP˰PN:T0n$iZrہ9q^Sm|,ЉbA ִVm6{k84T͸w[mgsz:%c&_#\}fow:ߗ|yxr>Gb Fቩ';>{Zh7F 9[kxcE^Cœ8\FuQ3J6xǕSLJ$n"m 24$?/4KΖ@+'8{{iw$̂n$ )ӎX ׿Şek[Qmn@.Qi)9o$ez6;jZtޤ]P0BTGx8RGy,Ԃu鉙APkE3A#vwjBYMs mR~‹h2ap8biOa4&6܋}\ 5zS\Fx2]z bExGeh)'=TvLiyQ%T3utiwgOl/T."PGMi)},dQqT->T0y~%մ=ܩ3`824_G ]67l1°/+YIoshC*|nוzXS8}DI<~` 4!$eMu@+M)gxl%򅦝K9jY)`Z^o+E P "AB>4T/Ts72ɤkNm,#M<>),}h0v)}D7Vvrh~WcQjs)+Io*[?VL--..+@n⨊Ͽ|׾U1j7 `Ս*_L<)<X&VKOUyA`JZղ>2jP*Bl4=35C'-7gVѾ$a:[SDdo߱_J [q?)iR}b6OwN+kƼc9dSƲ4Emz+gnԻK&%P}bV#P@n_c