JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Gq`ˆrXx 1iT"״OthzRFNɚJѮ# 5qiOЙȥX``sX>/ѮpZ6QSVԘ{#u{Xm@f< [f~qVM4.zf?#AɮD&؛9hP$c8=i ӧ278^AjYیP*2H1] 籕U^L(Ǡzv$ Bw^+!'1)55R4X4B)ğP;$ ʧPr7{j7\D,+p{·CݐJi&:vrF8}곶Aɬhݫ b\`Ucȗ*~> ݍ+"ڠX5%6q|jDvg)b#9Si8ݞȓp{W/YmT$d{`Zޕ~|z'\\dL쬽֏P1ֱ-Z+K;38cO H<7`$v/ 1=*\Y5CmG˅$a:A]/N%JPjRZ4k~'Avke&( or`r?c³$KuXP ;QEXE;K m+$YyN<qt+>xQ`zu?ֽvSi8܍c[#W:k_K򭔎$ò]FuC%萕]̀S Pz:=rvm#("uxݒ9 c}k[u|Ndq\$Ly{zV[]L` 2sXaC[6|: Ծ !u1kld1)LvP&V~v&U.Ԁr2+MuK=ꍴe=P2MD6%\\57n6?ux@+Ey#N=b P N'dr?0tJ,i$kubrz{])tezHؚ=}aIM`uًq\wkĎ.<-9l[G^|GkEhcev9kTY֍t#Tgֳ=Z] .&p5cFqfY2CT7 k4*XFc))PVz @J='B&ˑ {W+gh.Z/Ha ;͞[ߞ~RPzH'Q|(oٍ29XeyF]Bqt?-Ԙ5GHG8zSWE9=KD|>L'lX>mi$؃,ʹc栺@X wQ_΢+ϽC mMzG$b 8zf@lf+E:{h)@'ߊǗSb< uAvݘ؝D:-F҅<ۨ%nhC]&R2[r]5TiaB ?>]IiȭC3#cU*ub;23J*CTo2'=QAd3uZ ic?z>a֦ơvʛa$2? W`~8ps7H< u RW>hNV+giHi>qv7.FP +ٴw-ѠRAi-޿EA">k ѻ\nrvۓ+I5k,%nT<7nn$bzW@P`8T2`ΊXCv;ZYadk-lEC0{T駡wempp]: E0X"H!XwZlsǷ g5poHk9En|}YkŦ{pޯ{BV]ݺU s_5smwCn?9Nk o,bu@0t0#לTrF2#<ё4< L`9eRI43#j⒞냑W4K$5Ki]R9$؞3ld.@/vac]laFL E j`̀: .GZ;Tm1hZ!"s )ckO~ &E)kze>ϨZ˞2^kgQ-hikh# u0W^11M5{t )tR% Y@7M{~eEt'usI[ޡ7;C*͵,vKn "Zo3[`sZ6H cָ‚9h5<*TSkCwF:B12H?I.CzW@讇*"M4dL<ɡJݒS=#=ֽ$=y&h&K :^ipnl#W#*R[LPGP{PHrAiⶄ4oO,*}1'?qx$zᴻ2se$~kXq12?w4᎙4H# U t5&B*߹<.2k aק|:HUB&":F:?.yb[ۨhTfU3&ǐJGӵz&+ "MGBxAu(;W*LZdNWZ3EHˊ*f:l7w15H1A1 }O.ڢ6]Z3$pqU- ^ф,Fl`5!8ؐL#]>^檹t=3roй+\ߌ@d2)GV׀e4i?T$?XHIއҺ(TzÕ t`9bnɮxU8 ;2<ˆsޜRb$R0;Pe*Ww"|ebO4+4mܘ9oݲ9[z[,.rb9ڹ1 D,d@+#.cҵm\> HH DQbcEp~ 4#+Ɠg~LlFPOq-iZ?fGa5"5 ϣ]H5L1qvQ_ܡW zWeM=YЮG#t#q8?x~_iڌzUXFI1yJ;POi {)rJ@nm'O2FW>ER<=kvOaqڮLJ;Up3r(,|dЋҬ`<y{WVEvCmF 1^!rk)v¢r'Yxf+[-r܌ҳފPz/gݽH+.ɄLATĖ~v=jk 3L?'t.[=`{U PI8 玹~Ojܭ (9VV 5I@zG) 27mFsky[g9Rվa`+D+V5̈́.=crg͞65oq֐aMء?ʙoOp?]ߥ/'q^j6u@nAݏ{ysaV2?J~͸mSuwPR1G.MŰ?hfZ o%S0k'%φn#}a9)KX٣])`y[Xϊ& ,Ar+GE 1kCNܱX>u8zBN@zՇ g[8s})aMe3i HGFբw91=>:@^ Ǡmkĉ4wҽFZoq{i uc?Z6XʫI# _]Cu( zs聫Zp 6Ig#kw?b+V;K';~z+\|c߭ݜmv.@ ghlf ;O3\9)b%s҆)+GEU jSOfVoS݆Qn ICS( FڤZ !أ0 zL@S⼽B7qL͌EZD8tw>{۹'A,'w\!2cO*o 9g]0i+-K r8+M:v*rU9,ĞHGsҩ]Lgj>JB 4@D,QUI2~]|D\#>޺Wږ1K ~-.GmFKOMyc!!DsvQqQB&BEhފ)V?1hDNq ~1QEimZ=^Bmw7dӂѫmmJGxVr쏦0+;Dr. 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 ground while holding 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 pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat 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 tha