JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?xV_DX"I#-a=%#\ Fڧ;FIS=).up^ES~U<],>tF9r?rQW8)pO N9g,؂O 7n"MIdT)⻂ؖ x16PѨ X[k Qيy.#+ W&# ]YHҕtvpG8-Fg*DS^K( FF/V~ƅs7d4}'22Ef s}I5*ͬOBۓ yQp'D105(Rx$dۚ2_WmL-Ȟam%"h~_Bw>cUB#B䓴cLܠm?W2D7uq!@ \,8[Y}\lʪTGU.7p^zcm*Iog8%3㚖Y٣0VA&ۤys+ O'd;EnOn`܁_7:OJC8;A4Wg-22~'4P35|[2:>kvԫy˱ 2qk=mJ5`Zyo}CTnT_CTq" ҬstNpuq[ #T =kmtG\L}D?;:2#EN<΂ $cXhH]Q?^ maͻN MY婇QU$ƈ9=rjx,ʽKq[V M0,Ziqg[Q$LnUmRH3\7'N}k##ZUR66FlQZמ)c)8K-y! O5jWms pvOpڜ4|LR(L:osZEN:2BI!9KTisOFb2~\nɴCʟ/t6r96xYOzjN6{B) ^O'UrMs-4 r^8c'=?J+_i($hh%@ ^ZQ dueq$\+]Nh4EF_nǿ(@@1ݳ#*S3rNyɮ8#gRt`G9tZ~/ kD=t ҵ ^;mTT9~Z,~ӊDB؞ 4S(( #ֱӴY[8̅@-!$9koL1\\[#IR#Vnq׏ʣjN8aB=<>l%_-Y͒Et&seVF2NIM2Kv38 h)롓hR\%[Z_X<!%wdj[U[O#&NA^zc6FM+Ŵ]f?Ա$Ωe۞]N., V, 4A95955.b\U0&20'n[Nn<,(?A##I{[٬HP;cV֒%0]aq8bmb]u՜ r V=Ċ0s55I"I~QTd;K&D~Ñzr,JFRAz5_D9<p0B43+ZH$mtB3ƥn\wW7:5znl ;|MIA#=~.es:TU2q٘;#j OnRݕV.[Ek[[JԓM]x-Y5rryD`O+mI-"me55+/^GxL}n5ĕ1Na[m/ 3!d=jjhvq@Y >⛁Ib).ʻGO-͞-mR}яM?͍G?JҷU#۹֘}m&_)Yp8*+{_ww>TVj@c," <ӾN0 L[f, 9d-3y-mxX+d\΅*n:T׷K#ĨP']e%W,D9P3?l#$abC3qݹԧAJI$Nֻ5/2y>wM4ǘ9KYI)% z={ڐԾB#,?u]5q0c/xcKIie q=)̛k~\' f\ gT1Ymt搏:UwWד{.Hpm#8{ya0FCwp09_MӟE3?:>VN0p)rGyg*ϩ\U1䔙"ޠ+cMi9,h1Ƴ:jB6M3bOZx75#!4aU3A\z+/q[]Uv ŝҞlJXջk)#ui%*,QJř2@1gn[pkD*nNԞ6EнhS20?9M[+&eROS9TvaN]]9i O2H-S?7Esrxw[;Mz/W.g扈#n{~û )<ǒi©L99o[˨vH>eE=2hk%]g @Slnȃ#1|:,m.5<;׽%3"<KT6O=ֲ֜]cd *'h- >agjM>kK$2ȫ7ē'hW2- KT+H伙4Q̇g`VU .=Үm$w-`!V$mzV:"4u?S3,0!¢? *wvҗWEG:Vls8*K4lB˻ S>䣡.݂]P,s/|랟L=f|7do|1]m"R-f(p3*0KRMU,XNޭ;b\$KFLpjyW 0v@csڔikpHk>D*3*ͳqd%ߧ[J# }}jʇnf;9ʙl S)6 Gck i7H '5jܺ3qPٵ$ܒF̪P l aa N1Vl_A#ZK5RFf:L 2F#iHڝB֞|1N7)sA"y*YQJЂL*ӽ$F$ yiW YV<)+Ł_qEQԥo* <br>Why do some criticize the rounded back approach? You can do the straight-leg dead lift with a straight 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 comingup. 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. Nothing does.secret, focus on performance records. How fast can you run? How high and far can you jump? How much can you lift? How much can you improve in those areas? Personal records are meticulously kept in order to verify that improvement. That is what drives throwers and most athletes. Therefore, even throwers at the HIT schools do the secret. We at BFS are the same way. We constantly measure our performance. We need concrete proof that we are getting better every day. <br>Stefan Fernholm was a Discus thrower from Sweden who came to BYU to compete at the college level. He broke the NCAA collegiate record an was a past Olympian. Stefan became a part of BFS in he mid-1980 s. We owe him a great deal. He bridged the gap between the United States nd the old Soviet Union. Stefan was privy and knowledgeable about the Soviet training methods. The Soviets spent hundreds of million of dollars on developing their system. They took the secret in the early 1970 s and elevated it to new levels. They took training very seriously. Their coaches, for example, could get a doctorate in discus, sprinting or weight lifting at the University of Moscow.<br>Stefan took full advantage ofthis knowledge. I have neve td ]QHJˆV"3d^0:O5IG]StP=f֡JͷoZkJ!I3)cumfnG-΀#`d UO<.?L;UVD?Z9{qgG