JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ЭHB0'gCc>9c=\\is$LAL d"9l#jP8&7SMbz{ߵJ#B m5A3`j-lH7`ҦөH`Fi gnI*nTF09EԈ4&XKpOCTq0lT&h ѝq724a Rxet.`kXOK<"[2=2#Ec븂Eb^E5ԗo-fGל\[_D[q ־:} n5 +YifL2}ő]:]ݣ n=Fp v(瑌Qg%fzܥ呖+`63aJs[ݕ~_~K]Nwx;+$;uu<8A"ҠV5"i 3$Z;du hjMq;?ޤwW*rj-r%5a}LS/W'~\*B>Ur ^▶›`eAyGؚ\oa@>T=oBәCbFSA$794VjJppvfyېQ #hVMr1[:J&S(\ μD#p2dq\vv6Vkۈq8>TWS/g4$W 2 f&9Ek4as~-PjcT-|6P*t Np@Rkn_X$YZEA/!D# t# {kDuW/u>`Y8KA#\}b]O<Ҝ]6 A5sG5U"F)+&q»vF g\dVX(jT]hmJ~c.+eH ^}y\k4M#LQ9œV'& K;vrxϥZ撼T!Yᛩb >uGW;ׯ+AgF6 +6)bcCRÓjV݂pQyV|(8'#zm]Ke2V*<79lnL:WuaKma:VG;8xQ4TO-,RJ凸5g, -2ȑkIjgXkqVҡo2j8sI[K-;;eh^j- )/ê6+͵Kq f,F:Vq KߎM+.8KW 53p poT$++Q&ڤH#uT)+\ppiWZFmp #Z2zQXG4lOCqq288GMKRTj>Y~JtabVDq] r!Y!>Z^<;Jd xisySy#Y>+yqW{Q3=7"ѥf]zC(׋h:i:1 xua]\ Eƥu$ssj /8=VOFb*/ocHU!lpsYh(G 7[mqҡ]2.e(K?\gH$m9h{fEPDє$tTv9yǽ^<7P Wة[ZF=~'dU=sQdHes\Qj{isK(8cW.-a2G$~5GAs4sܿ 4@8։FwSVgx7L}͠98]|F>;̹\c} \-YtBM[K]De}T#޴6-jwG\6v-Ēj.1֬\̌x W@s򮙴"*R1+%۩ySl&yۺ4=AGRp"[nݗRSj3 REZvFg8$t\5wvzބ쾆MtzwFIۼ]2ڸxupEg ;{Ʀ!am-oḧAbEp<R;n$;9#{YOIUz!nqSRd*6Ar>]աm'ac:LV&^E+aW3gAg&|{TkNe;k5Q<;2繯Q|!ki1+ Y|g5nQ#BEݦd }nyTz_-:uZrs`+m![ِ}>6k5f$ ;}>Yo#uk-&;VOVv=:FVbd^]9Vb@Yjż1ۢJP`cy0K0M&Z՘s/2D~ 2¸EejFR6ۍ}OEWR[V&lUB}HQ4I潴 2)~VJ5!b6HFʻXOT5X4WQm_x#*gtT5hp@H]5)Ʈm^O6<vijipcӳ3V<ǿ&hɖ't22X糙 8!-0ڠK(]Ha@g4&ќv<ɭflJB1qTp"HIrrb6:dݻf2 rv1qksd$ NHVwesxH8^ 9ٝ$!vEְ6T+Փ&vGxmoZz[:zr5H&ʿr0 1zT(#AnqެlsPgy͚,B[REYY x-):O"NJFhֈnT9ͼ dʀ*8}Փ9r=?JEE<,OҪHM݅0 囓i~<ՁCqSE(KPtq*7`zZwHFzu@OsH\^flқk`{֜@qڳkSjoK$2!zU9Mgvx< > ЊhtCҪ>8=Ew&ܐ=s4G+<1z)&|2W92 z2D2=MAnōRe0rRjΪE6jԶFN;4a ا#ץ_*lrpCtpZ+iÌ)hJisDs)6kDZ(G(`fqǵOmm5ě#fBz ]qcI_RH<3x˾EEt\O;&%fͪ lf ' 23WI8*Sd$7vxE]&܀ƮZh-MYNVfտ:(7vݰw E4+(qRE*QI6"ٜ3!E abszb-VИKQ*2p}Qv YG$Qڊ)\BQژfۜQE CGEatQJ4uOEU&p; 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 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 disappr