JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?.*2PDS =MAG5"5C{ԉ@Z8VN\sS!o#$tCZ#ph%t=Ҹ|f_0qFG 4N2A8U$3g*)|=T p9"-{Ta'tSHWx8>14jA 9bV*TJKd{PeU9(w9㊕Sx <NhڥLO~ܰ 60;"Acn3+H}WԎGDm I0'g,N}U>Td;OVc_N}nREPNOjz(=-{r q#6A9T,1ZQD#5Z: q&\-?=X [iihO)Ot8͍\{[T yZV@Fp\6=34_iz^[/UOZ,Ь͔bp#Sbri0NN{4uǿjB>OB*H18p9?aPpI/'d0ŏ,۲ uIYrpc]xKǝ'kY&gyVx3]dD2:g+RO'M[x8?5zܵԠNJ< }=>jumnSmVT]2l7ke5ylSYHO.mп=(a[uZ9::j;T;f~vA" zz _&Xf;FNML]+D5߻OqZBjq<|qd0qPqQ IRxҭH05`93iri/ҨdMPc Z[ϼ~ -l6a#5"iygӁ*z#2G/F=0sX9yLLm#UĬBp>޹ jEPhd63UJF)5_?ڲgq1Vm57mv>ZMt3ֻY`9fl:u'=αYGj;5M #BrJ5a4\ISHAOSS7ϱxGRC.xZL`qLϵH!q;j#Onk'Juks9,¸6PdIj{ QEwrO2<5bzPD>UK,Y"SiR%rX~JFv5/b# !䳅!"NvV< PK1E/bW7uG#8$⡒YI?*8 iU{g8%GOcZڬY2E9aީО4gal-n.e|ȁzM{4Q̨0tk6 "&BB觰n않\!'vC/ y0O0OYgz=v EyTX4eb;yd 9q+94:𵽒nݏ;KִO8G AҵpFa V)8F@][:dgr p{0!ɛ'=M=O-v\[DHc#95@H=35?{V]'heاI dvy..H2Hrp8 &XT,ž$g!yqL"2'*:"h$Z1i'cLjo&kvҖFq*IWcqYAOL\MRR1֥X۫y#&a ?J7'{ԗ +bmsӥ;h#|IrnێddWM^{ҖQ(!o0ж!-s֢qsŶ!#<"W@QJeF_;W=o+4`~9yOu<6"5z+JuG7atH3w\dtзʿJj3Q%Jm@td>?:[hq[k n3.<14"H-єlmN9 k^41΋?{EvųL/%:"{5s-7Lfi.6Ϊ0V)ՅW3<1!w-ÍHܣȨ,Dof{'13OO΢_u~hLyp} fBu)QN|r}y5Zhsvswn1=`Rsd2r:hƋ(cPv_8XuC3VpдZ8S_o]EPKlFx 1O'- SGҰ|-Km .[8a䕹]=K塵~L6'Ԟ񬫟ңӵ(d?+CZW|-5j@C+i#HQz3K_ۈ,1 ue$sypx=+h<ހH8 \bv ]'OR9Kn- sսM8R3sGYq 6ua8lc^Ùoh]n?IR6&p0߃\t6Hͦdv^F, o槵 NC蟪]Tݬ͑9 Kkc}xzw$VMY\YkNcSpcTj%FռpD##G6Er^/g]2mR2 Eu 0?MB;${xK#W $w8kWf&%v8CIGY0Y_c]`{r^ٮ:sflG;"--*$u+O5$B<g ~OE I 9)+r~9 QԒod*k>5z/}]thdYPí)ٞQ^#FG1'h$wGNcSoxf^7ey6'8>,;Ef%e8,0Ar*TW=Ig1"^i }kfK(/ [Q7w-FHF9R?G-TJ1=BdU[ǶYL|2v_›Ō@4]=%+G,lvA9Fr uH.ɴfMwb-6NqGS:Wӭm$fCJL7LlEGyh𻱍k\ctq^)`sc<gCjm4q\үGҸJl4ëJl\O銖SR8低!ÐAi[ʊU{lyOͿ{UjMQNfk?<~{Qq *C4Y.Wlv;in`;f Nc#s_ۦjVȇ G[֩jthof X@i⺍Pn:Ki?QWct +mLä0}jގgFT2Z.UCV,`rjs[F:\tOk1)??C#ỳwƮrg:~VլIʆ6Q|rWP'=?uHJ~/c^BNPL%YFIGiܧһEi]X2:f[zC9Ǧy-$AT7.JQLcmX#ڠd.lD\=Gzo,[_}uE-};4lTVşV^ {`\z2ܨTR}*cpF:j> >pβ'lF{uϹȽBzMKH or )aprCEǹ V;Pl($RHfˀUo^ WKK6M}}* Ieu(b+S@Șt`{X5 rcǿQ̉ml2!?t}i\`Ko(* ? k{qm/ y zImnY 嶟 sR8 :r%V.Ni%7?h$"'#rl=r ;†/xzԢEw zƍ3,,{w C__ZtP~Ux\C@ȆY"%qڽyU8=s2zGRxSJH$d43W(_HFbϫk~@I ԁO*uոݖE)3ziXU{I؋P&S ːFE9f`Naڟ.yU@X̏<9^hJe9#d \֩Iʤlոt ǥKJ17v cW--s8U,Hwg=Fd<(v)kٝ9{c+$B9 u䟯j[Vwrca^HUfPXKt_i:!;pַ$ؾeZ 䟳<ܡ#(FFAz޳Ԗ)b5e;k^ KնPGHsSj[CբyJ9,(O7YDjr *pחO3H[jcu_C:Mܸr湝o/5$;kYƷ\e} upNOoZU*;[XAe8=ƣUҩ @<d3џIhehnD2>>[&F_&[F#vp={V'oDKu7P$"0L@@}C4-'*b;@v 5.rv+{L`LЙmPO^@u|Jr?/S%pϷ;Y=3Zz9\) 󤐄8ֳ6-zեA$~uDJ<Ĉ7p=ۺksq6 YM&08P!d6,+r#ǻS6 ChϩGst"d;Y8>խf)Ur7[pAiC,6Ѷ0"8I 4r/i6ъZ#24⦄Aϲ;F1 ækЃ[ 5Ue F?\W;_:MJw Ty=OD&`$`Y!͆3FGpzddt?Zwf鎟֮4(v\ڝp'N2/T4zd"=9Nh'F3sZ1$!PQLRcnR@\{QPE}'&p0v\Q@ dI9$Z>- ^=Ԋ8O~(+W 6S,$Q:z.YAGzĢMzsSG#2Y[ s֤ zsn$Xtp&I v-?y^0E̋vǫp3\YtSEB24OQ*qT֜ϵ7#ցS{SN:gl})Y)'=ӭn<.{Xfo˒8Zbѭc$AT@>՛ՒPD%Sblkv7 7 :TOOfe?Ҧ.xڭr)cqPxwE Ί26u9$le$`M}j멞gL<8aaʷaziF^\GzҜ,14aXw)%ľkqU%v6O.dY@s]_P%ɑϰP߿pG\TT`0t^h?ʎ{~讋vC}3\bHG+VF1%B7'1Op1dJ9'޳Orl)̘cN1'`ݞRί,!Fey)8߁3H(P8Ӣ=VXR~gX:hK~`H"Fxw`R-D/t[1}71ӵ_bX5BU9՜P#>в$(QS cɨtxQ|?c4JmckgÕG)vs>ꎂ׷Wh v53$ 'sQi29nןʺY,_J#CQE<˜F[ݨsځ}ѩi'zy ɩ@#?ZI*& '=ʌ>m亸Y"Ri:ib[uI)oEs]zFDy?=EC%[qtg {7UB_Izw{ %"}qҵU<{VOQFZJO[3Ƨ^7j@yVV'd%}ҹ.w^rèV~ԇIiU`w\ZԡRXP} ?NeEjR" ';MEpTROƺbeaujwH͌n$h^J Y{YF`g;C_8qw[StЊ3/_Ʀ^?Z*z㞧\i-/#`>ZQ0=NKxnP|F$S@sMuates 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 Figure 10.&nbsp; Compare that position with the correct rack position of figure 11 where the elbows are up and forward with the bar resting on the shoulders.&nbsp; Now the athlete can get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinician, Jeff Kirkman, shows his disapproval.&nbsp; This athlete is asking for trouble.&nbsp; He has his head down and hips up with no bend in the knees.&nbsp; Just use the same technique as picking up a weight.&nbsp; Put it down the same way.&nbsp; Spread the chest and "squat" it down.</P> <P align=left>Pictures will be added at a later date.</P>rB&X<)Nܬ[1n7)'t P {4]udq9~D.scP y !#(p5+9{{{v}8a7ejsb"A>kz6dH# p[4hVXO9g iW\\hC 2K"\?H5=nKtlxy+_[]cԑU@8sV-]"A0IӏҸ\%{|jO:Kaou}5u[`mJg;vxPmC 쮪'z(#E)π`Ry=57B$7hJ9Cz6tM8Ӝia6?;qqn=yo[*-ydY؋yǥ`-[{~fnhLuiov9CAy_ο3ľGxF 4&~sYˣM6[K{,Chbr֗3Ew>eb,ij&Yz4}8;Z ZQ>5M ugNW+k'۫_E&ipE[yR"#nHb?>J ^k$>q{.Y#ݕxb;c=j5~ʇ'Wa\~$uvȊWbO\mI(ƕJVq^z_}9-ymGl"-{s=*|3v]2?,]]},جkohZN[vbHjdmPYœVɯ~w}ԼsH+QR1ݴڊ([*1j2{EL8bc(bG֜9#>QP!0%4QCFsVA? V@o[-\EUQEQE=GcwvzYMխ¼mЖ^~URhq$i206rLLЖDkmZIbfܥ9d*#o+8jaRZv(9j-9<tM;1f^\Q*P V'?x2v.AazW,EI;3& #PLv+I-`A=謓 Sh$j < pq[.p {jB0'J|L};OGL!/?3MgGfi }jm(6+C{ta{fSnga־ '473YJ"xAƸkve̋ ̲)v=v)B~|?Z?-O^W$#d~טjBA9aB2~MLj 34nxϦ9CYC5ȣ/ޓvx浕zqoRa[\]Gkf%uk$Kqp9y[RmAd|FqV;Kj^l(n ua;J[mW~['WK=&0f.bpC+"yڛ0ov!gQlV|Jȵ$ A;Po$ڼ B|FI8 r2 X&{ԶNmQ첏!,LN1!`vqֺchR><9sw5Mw8zk탙3'E|wFUkwKNمM^Yph^ZEfPGYo #{˥|;mJ#N$t~J=Ks3Uv@?)QY%ȳ}QI@ H13rH@`֟vj 74\yx;UzʪJ`+:{Twwq_U=2]2Mw S0;'my#QsY^osKyd[Tq1 cr1W<E "ǜ#gJ P6[_PW(pw(!WڹM.X]VBRlȶ< n6{=QJE͞Nd),76BHUsw.i'_iDs(/oyS3Ȑ@2ztii'woB}jD}A2sǏ֛1$=*dYI~3`9$S[[]Kn?1@s_/W&. їM\Wj}Ԉۦ v[W:37N[vю@>{zr5YeQS?fpYRcf`ᷮy XnqQr[X.AcJ$+!ԙp|S~FB.{IUp[Mc$#QI6ϸb[ǞP/ nwy yqץVm.spNdOU[m'Leю $#(H\ d`bK!f$rOZKgX&NE\+TU:.ئ)ЌP  dn*sN()`:Zډܤy֭{<$pF>QQ]%a2*.5Ho2pۉh v8Q[A&Gn9+}uӵM?"Cr#qFnH1 8b8Jt1_y֋y}h6Ÿ[|E|#Zb9iŐ&JǗ.AkinlfY&}I ֣]3+$`a)d&)qDOQ?N֘^]M})<睸v9W^* ZɩT~d,ZU.ĥUX3||yq\ ]y63.ϥ@u[ՈU<$qc4c8X!Œ@@ؐ Z|aـ7w*v93ɽ*~Vد/,iX/.3q@ xZlu<-<12'!PӯqF6AU+hdb4~cOoS/[q[O'ڭQ\Y8y^Y2xN,|g)8=Sѯ.ByF@ȥ*>¿Ǧ%eu3z12kSR7V>#CK-lmxoG,&Fz3/Ms>lqaHYGD8h:3OT;LD؟W%WP,h 'Pn+#)MwGhVܖu lfko% _,YMD0q"}V}nNe2%$ zZ|7|?1,4'Tepo3|cucٺu'"rzƮvVF摂n+O#|8-3WKv&T/BK}|?,j^bb2IP}9YE7^PZ4PF0;XI$b=D@"߹8얣(M?Wh) B hoyE;klnQфe$}N Xdkdi"epBckTVNRzm':—_\7>%*Y&⇝|N(!*}$ZY(dW U7e;r_uQN0ngCQ8N/<8![cqF |Rh"k7<3HPj^9Dk~_e^NKyF=OE5Qm.=%Z4h54I+F;ğNUUYp/.Qבy6t/A מs$e.q"n6Kzm`ogb[h9nE8G~nH&zS d[P^QԷ9y=FXi=`-Hae{^⼅c p7uC?/ÐFD'r'3 `#/I] AQ^SlS>Fkkue=G poZ!>&GK4eh{R)?RT$zAcu-´_: Kծњ޶TW9Zm̓$tZ0"ώf19$?n~4x 7$:!~f\ )$t&8F0WoxmpwZ+Y{UÙ%e>Q_y/>GX{Y TF,0/me)& CY`|#~k{fÓi-/8}v1Dped0w]| g "ֳzkX'l>ӴKYjWl|Å|Q57wǘϩ9Un"9,|)$>OǥH4eN|?{V΋S[Ư$O(r'/[PnIcGķ-ێQ[BR'SdU $>O( Ÿئdk"z#lFd+'u/d-r 0d2fn s_p?f %#r*9qbF௫^Q]&`! oA$?Tzz1G?V'+,oߋG:I"uU,`s[o)~>w/]Mj=H,ԕ5pZǞvt]ǯb3yYg̷V7]`O_G[G`"VQO2qc9јqpm{[車3f 򬴝;SRU$+H eaFGV{?9iXyz MDY8Ѥ&UYeb򕟖DLM%ĬkBzmLb%럠Wp*njYyda5%^&T eօI&7V5E8yvEr`Xһᯐ=;YUT[@8е| [2eI477 86fXպ?qe߃\}95ekU-_xE>SG`@I Ƀ DONDuȾIG2&Us]e5A