JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?浯z Vj-Yrn#TSKpYZNXç,w!ħIP~tӸ3Q}Vq:եQS*tv![HpAJء,/sx;"!k?|wa"PzSj"g_1"|iמ#xohLl6j9Y 湴ː(;w=2G;[TȌONNЄ9} S^y}]v`VWH®}NqXxZٯJqi\uM2kw hD^o`cgmbnԭI)c޴c45kFdO6f)s=:x@`)bؠhZi 7w6,rHNX5<{$^2 00J43t)͌jll!S>Ѿ[o9*xwJ?#[|v I (˔T>qkmv4UdM46-"Emv!XQ!mz%j0L,Sy$*>U&<9YuHP[F0t p2j @#X]t1>/a]p8=w/2uygҤ85KS6֧-vmSDhl!^!Օ~l h<2#ğLG8ꉜCU١onZXؔ?ϱ)*ͪd`t[ZiבhB8tR{yW#m3N68/I.xa)zW7qj/xP cqW[1]QwWgJF0TQew)9tPk멂&a1neOzbn~l,pL?iшU#ģz6Ck+${ܑ'ע@zq@-62 Ay?l.AKg4JAa&z!2<( QLG]kK'AgwJfw+yfqz֪[3JqWVI\e\Ѕ{)s0g!Tj^(UU-qT!vHH]9$%p1 =¤s]мAomo'@5f5D]:1~s[6&f[h=ݏ_Ě?/AmԳ0(O5[KxmVm6LC^ԥӌ-;a ˆ!SkF@,|k/ۋ4%Ws~*8v*sRCHS4Nrm'T[-g+ + r:U}n"FI1u@^9VPr=jAJf++ro*.6؝x=skT񦏩sWv^ۼ7Q$8 4B[[ekC+$wTRx'Pָ=aη%laG`zF7+m#hRW)ب|UtOls13cnKmcS,#p\MR}3V+$h9܇$sZA%rx>-[p;]ePDF22~ tp`󍵖4驌1k}֣{c$?vZ`psۭr+sii;;1 pc$k4$-s Q?b\aY\Y\2>Zj^Ŧm2>N3ν52[B͘yq5o?77 MCPf'8^=*!#괵Fܽcل`vǶxZA%Ѻ uNe:CwfЊJQ$ː=9XxZ: `:qj6ϙ&@v<YGKۏjaisʅfyÅ׵14-P.S55OsQVQulI',Sj7 deF{#LӒhm٥,^w%66~[O2xִM#,lˤGx';}+F<0\)8=B٫ |zzZ8nR0V-u)KFFh<՞I.FYWf,W-]ЭQ RG#p^,uzdb$L052m5cjt(3os<Bne*:^uqsxJ@#| daWg#M)$[RPL88"Tݎ; ,&/B[Edo(mr+ּAw"bIapGVŴ~9Q[+7$S uGax]þgX:8lafu Cv_ұsdln 9"\jy(#⫻2CiY73Rʴ'%8?>qԚ.!P|5n[LyQ]F;7z*,}Qbμ`=JlrY-&xoz۵抄9#'J(4>,%_q|s9c+Tm3O٤L(Oq@yĐ(8 :氬%{&l=b=ǜ)*IXѻrL=3Sc1U;Ro=[.xH635qȰV`S+Z#4X}2 Ӥ ~{gugl&ō)|_կPHyνPqwG.<1vһ4N8'~xoPK$vvFI*?½zS $Mc^iZĴ9&hH^a8רGYAt1ZēYk|XkS֪*«YC¿Y921bTTq*VzTyMƥ].41hŜqTlPHQrxjwb[R# wJ @;zZ1p}(~dUTǕb j)o'dH:iQx\ brTEjHԞA\ְG5WpN{ o}Kc<Z:T@UkF3z(Bp8/G'er@=v3]LNA8;iO8gXUh,'ۊLfLj,8<DD76.642_2Yv!A[1x^.Pc5^3&2ńc+~T-r.6u [F :*!K0xl{ORЇh׬7=zC]fjѕu1ulqWoZ H$C~5"]: *aZLMju 9ۀ Gswd=Z'Q+I$ [܌N)(SypHDiB=5u6ZV2n"HvN3Mb_{ՠom]9^'ځfBWēdo$Ģ2T- M+""3&n $Ũȇ_JZ8c̐`Ɨ&k΢Tkqi-D<~u@b@+ֆ$e/[^ZYhY$P(#֚ӽ)SKf6 )=-Ox_nD(c:U 5?lE@~'Pz)-Ln}j9#gN AAcvB 8RSc9+KD zlE?UnAC9tGSL4)X iP@ b,-W3 }A s޹څYX9O++`'M6NG 5TU>t֘ ^یSO n'q֘̌?HFT(8M14JYv:k)lR1 [rYwj.@ 抉HˌGJ)W4NKtK*sJ$&#!89X1 `sJ8?({L(n9zTH `ON3@ N21zSjN<rbA\4ay (ihF3O`%'ҟosLrA8-.qfGg #$/jmZ# ~FpXn{L*[oA%ܺU3m@=0*}i8TT[@dYH;'$09J̇[nsIع "2CU2@Đ1Nl6\9Fx}ibi18d)$}EH ңe'F*oB{%>e@PPpkIVt R"[1QqHo ip})"j2l{ 6L rJY\asHRI}*/ZcR,{ {HՏQg#\T`j_G1 @?FQ@㴷+iw r\ElYӵD6RdF'pR0Pӣ8ok,v g{(eWrV|G'_dq^)̞Fi0Z(v2bRdJ6`+i0둀* +;QN *!vO0E Q) @CvNA:=MzW GNVdfi-qw#w[[~]$AN;Ee?iDr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971. This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter of all time, Vasily Alexeyev. Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the groun while holdin 286 pounds in his hands!  When Serge Reding stayed with our family, he shared an enormous amount of material with me, recalls Siff.  He stressed that  core exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pomof exercise specificity says exercises that have the most carryover to specific athletic activities share the same biomechanical properties as the activities the athlete seeks to improve. For example, because a power clean is basically a jump with weights, it would be a better exercise than a bench press for improving the vertical jump of a volleyball player. In fact, as I pointed out in my article  The Power of Giants in the Spring 2001 issue, shot putters who practice the power clean often have exceptional vertical jumps, even those athletes who weigh over 300 pounds. <br>Accentuation training is especially needed in such sports as figure skating, since the additional bodyweight developed from full squats could add extra muscle mass that would decrease jumping height (and, for some athletes, adversely affect the aesthetics of the performance, which greatly influence the athletes placement). Other athletes who may not want to develop additional muscle mass from emphasi 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, Cark 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 devloper, 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