JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?\KFF(Ki0})qߕ`QcZ9~ ^ԃ#~tFi2?&G@7+ٗ+ʗ7 sJ{0ހ?Bp( " L⑙GV4zPX)sS{rOҀ+74Qr?r7OIcj;{tNڿJ?Z`P b)C &hhp_ʗjvH=s@ zm_ʌ/WZ;I@gҎ=I-I$-$*Fn p.Ouп˧I JdnN}GZo!o)/#^n#g ǯkhS`0` 0mJ7=,S>'P[2v@}kWڮ{ &I$f\֚NS('=@ OF 8Lc@1[}:QIg#FqK?:h1xS0 C.>aRvj]˜n\i7(%Zzb1 <j74817Pw޿_Δ7NzѓڀCyxLڷ>s)+oc潈1:uzju ةiSIk {9;'2aKX$GJv|%s0 qwgW._5¸E]˚N77GZ'errAzKCҵmjsUOA2;p9;isIϭYn&{7qJ 'f i-TLbprg;o}( ~W?Ɗ&?!,fcK(u)٥:Kn#?;>zw=N7pMGsy=+Ś$ʐu8FYBaq*|gp5-iӹJRe?,j(PFfUj4* xڮ,U~@} dε+펽qrCy>Cר"r("x*JS4xp9ޏoʪzN7|QU`8Lɦ>f iRǹoRi/?KrynoS= /J`<3z΀M_ΔsҀt锢3|?jm(aPwwkeg%Ĝq\Mέ4R3[n~uébbm AYqMS~'YrlrLA>ݼ;_=d8'vݿZSUis֒,# [q؃Ԇ%YF207T/ Lʲ"2G"6#;BǩnM &RJň-&-.J֒%IA?o]m~ŨWcR*"BQyڽpa=fBSП6ij w,=OPFAnQ.Nj40e0r $;hy1@\Ҹ;YI#\gA9Fr 1z־{Vf!4M71 j6~j6<C/=褗E ,vN>򤥦=vʀ J^v44t`~EO5(k@7m$[{ S<](°*x#цkch.d.]_ڌ`Q庨s8L:CIJWrpGWZ49in? qK@ORPii3K@ ݛ .S xάJ|Gtnn#t?S'dT#y`P͆{<3>_n磑A>e4b{{6pXYih m@?=sS՛թmeq=&َ @HFfq}1^mٍ_,9hr+FG:Sx!3#0A}ȇ[oݽ9g x=j\Z45q>l@oM),_tOCV@4hKb魫Z}$Y鎠р7ߌFN0qLP;VE?LQ Bq F}}+}}R{}cxYy$gd`ԟ]v vIZ^Rcb#cn+IߢK3`f :[e@% ?:ORs:SI yASjF4ӚVN7jsjcwQy?!QM98X>87'\ˑ΁_RdDF敗)8!bK3 ftC3yp˷ I-f:R[>8z&=b%^yI,gեHG8:SrGS΃ed=d>*g1}}~$r1mӏ^ X}m9#sɶΨr^/7[V.?{A$뚮c4dbI'Jv+x'vK8dJl g\09A%p9ڄp0{6`tFjdֆo$P͎BUI6kpi%l*ɏ|WgLԻy,`@eZ*ahvd}17sN>m]Pc.Qd mu$_9?ބ#3ҐFp2:?0'L׷zLB[O{a#Ʈǻs]?bP{[ "L[{ʹ5bL<|F9% ]j@ҦG kr{|14ZҬ9 TM֥i#ZG2\'m Uە+?hAlb<ӗJȑϓSVn9#@Jr\0 XRd\;+Ju#֩Z٢Y$RPAuĚZ0c w2ӭOh6%#ؘ@$>O`WIrWz֍u̺l&皦^SiW#5wV9V~ce0MT%-眽ބ0 &'lU,+SpTfT+Vaxm7Ly Ew K`GT((F:SmyxS'r}QRۨ03<`i-Pa}8|1Lf'U{KWͫ$nc9WH|4RbnkO=D6LhE&ICq1٨]!A?J!`py?z>oL!$QI+%j< Kx=m=>oxWmP?ה2VojKy)=bxA?aCY hޔ xԖ43U%/md,K%`V-@়۔\$5#pU@Ix*O_zi9>R##uP5!^߶ ʷ#9|€NI^\q*i= jd#H$mLqcJn :ab3ԵxGa^+MIbܸ "h AS̏0Nr99tn881xzueR2q*l@8$+0te pNid#9zlKg%y:}AXj"]ǖv< L]>0ԛ_ƚmk@lЫ$HnW\}`N1Zǀ5;}?Ó[0Hyٕ^ S y]~Dz 3*]VcOqғakzCDdi-JW\OS:?Zyj>E]Ő,ݽ꦳cyT܎rv[녽џM3oŷmco<JW "N}&Ṇ 5ˬ[!) p.sEѴ^Ggo|T(9KyThÀX6}sғt Z嗑R.f (?tm2A`P̧@Dt-؞{GU/k{$ ra`K `~*ÀAA#j {@HV%]@~zM;1mCP<1,3G@I54[9뷤 Qnh"Ot#h$y S5RUlc*::Y.Nv]ӰBk(vͷňdOݰ1>Z$3> == 3Es ;QJ47Z&%5 T mO_)󷎝jb6eK x~QlQAy$}>ބ/SOrq0C rrϽ1HJ xt;hPDFE߿"F2{ހ3`(F8#5BM*c@21#rL EX߭1Џ9lu @]p}̀љ,1HE%B!A>πV|aPwuPC,BW[ =Oi-岳ͨ#\#s$ /ᐕ=? `!hd-mo$nP3lrypJmf۶BM\qޤXF̆lq"Y2s se#TRDɍ?>e v_ٛǥFt~_zFX$qwHͶ<]t667CSM%7fF\vHR\xj;.0GUAԭ{Ta~b0AtHX{hQK?.:rkF&=Z|Q,8|NA}+"8 ycS hJK .Te=T@$`Sm *2X}D9*)cVIsth%~ `zudϩJUtp<ɠHmTdPQqzf-JH€9PseNwa$*9Յtx4S[[83쫟Q NT2WRXqQ=hϵ_(>I eGq@!Z2Z پo ˒c/rԇ֨jZ.5+(neJN; }.X4HB1ԜVW|u=w ;6:oIC'6^nS A*dh_Kh;%y<@@ @P0(㰩Nz;8P >ݩcÏJǵJ 䞦Sp4G)tڀ#ny?^S( A |iL,B:u ^8/szWsR ``/A3 ■Bpw;ӗCv1J繦8 =9VlG\H&Ρ_zP˃ާ`s95"@(4\JW9$@$ڐ4`g0b%Ci(822zCs4+uqH\`@lN1iN3xc4rLwg5PABroc thinks highly of his strength coaches.  I give them all the credit in the world. My strength coaches have really helped me and our team prepare fwcT#OC8 _ZxnK@̂G'%&u[2Mg!ӡO$R85LjZk؟i˝Ra_p8am8}띷6D9 Q"N9%xژgcz4ߴl`}+ÿƹrpz) yhzsJZ5,Ci A]T؃Z5s#Y(TI5)Tm$~4dö(mH ' `SY z8⧊4E HH_'zVJ/:t5zʯn56) ` > v\qQ#)1cD\jo@F=ETSJsY[C**xҫJ06P@FuՔQYdzWf9FA*Ɠa%곞+(@ i7deٹec@$0׵uZd +e`GR"jmtYɴ1SU w#"Cʱ+=Y'!r)Eyɹ6؎Yr>誷0ː~W+Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@Q@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 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 sraps 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 hmself, 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 evry serious strength training program. When I was hired as a strength coach for the U.S. Air orce Academy in 1987, m 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. ThDqSSt4$A"V9 hO.(&;g5]di\9J(.S$~Wi֮t:J )aDz3JX]A:g{(A2{9~Fdq 쾚v}Y4t" R U)'jcdx=pf5>~IT RhT)]iMgIx䧦5c:z=$ԱfױFK4Ls#;q*M/]WrI#$>g}[I㤜TolgtX[ӊGԷRGjeV [B 3tCU4{i_XEyZ[ԌZnDbmJdD9qH'"N.H^rh?O1sa_<|`v͕pF۟{#|Ѝ\A 䢮7qkcU+Z_|;u`Cw:$Ct ;x QĀ|09:p5]طdvwÌM18&1˩r~G+f:xbKZͳGscgIh <0~gԛK-8RriHaQ/^5{&W,$4oO9+SAZhbK:iX]n&@J6 Os\:.m;h?lۗ5Iu)c1.O[';<92Wwi10 [+^ R?f9:A%Y= o kG6skz5K ^]AwʎZQv5mu ?pj=W2naiEá+0zٍByW hd2vNdJ?Ra9Z=6Gm nGQg@ wTzK6OWz_=&ӣXܴ_h5&eyspȰrH~g'YZs!dC~# lv?گmKKrnFd|mNCjܐ 2ê8O,/_<DcGK%oX )B#@6O 'UA-17120412-2']); _q.push(['_trackPageview']); function() { var ga = document.createElement('script' ga.type = 'text/javascript'; ga.async true; ga.src = (ttps:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js'; ar s = documt.getElementsByTagName('script')[0]; s.parenode.insertBefore(ga, s); })();