JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)===================================================K" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?uU/'$nֵGԴG mthIZK JZ{b` SJ\]ُwʌ*HC&}ɬcar1]1" y($qYdӧS?j>g<L ۓҥ3p:z8룃u=]lJ|sޯMa2JnաyR;8/kh- n-_9Gkw$ D7'qcMkW ޠuzv7^YH[#2[yQ&mnC洍! *D ʵ9}%PD4i:xT kh̆ 4v=*mkV!4< Cr8ް,`E$y+[֤¿p:R]D3ȓ F2sU;m{v*pFjY#z2HwO_h'm.6ݴ G#5-Z>.}U!2, bj#Bcb`+Im<2@e>+ZIG=O`7 Fr$ /V+&X~}PU3E!0Fjng!y(X{>{G$IQsp01J|8T]@@'?ʻnuLc`ʐƹY{= =<^1.w 8k%Qq#FH+Q kFJz ڲ:i]sԻS< i4WwwPje,x1[NMg˓y NzWxF:]̱dTd HsQuqҺϑNd싄[jKEX$ԣ}#k+4ȵhïиfˎzk_Mk4nyd@ǭ*uegΜy:OeTTLQrq^uk+v{ 囡|wIfٶ>R }?Jݿ඼EB z<*ZLji ;hc*)$ vŋ;+mŌa#tq^] yFrykRgY$ٹV髱Zmn-b.ӢG5$~&ࡈo?vBdu tS6H89m=ՑòƩu'87FyB̗7o;M㑀f".b2. 8bCwyN؂Hݷ8NzS\{ ;qsnM?7U;kmI k!'jovZ/]sRT^%ԇb=9Wt6D$ <P>The glute-ham raise enables an athlete to work the entire length of the spine and both the knee and hip extension functions of the hamstrings.&nbsp; This is not possible with the back extension benches found in most gyms.&nbsp; Says Poliquin, "The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces."</P> <P>Another plus for the glute-ham-raise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).&nbsp; "The spine is exposed to great compressive forces in many sports,"&nbsp; says Poliquin.&nbsp; "I've found that athletes who are weak in the hamstrings, glutes and lower back not only are more likely to injure the lower back, but also are especially prone to tearing the ACL.