JFIF C
$ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@= C
=)#)================================================== "
} !1AQa"q2#BR$3br
%&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz
w !1AQaq"2B #3Rbr
$4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? j+'k"oS'E] ^(v 6gc@sE|\kz> $U(%
:?N?;tV<~, z@ήA / rU?֨W.LY*A
;#PE QE QE QE QE QE QE QEZ}>" s`kе*4;I\%6 2A9 -'h vΰEwNxlO-ż0@\ܱ+&gq#ל]Im,S9Yc?+0
s6Xx M:qcr}&> &?̔DS1Z-%B1=k~Mhg4ekT OlQ:Cu|d"ǝ\|$F%N0ANf/a (LǞ|Wk
$ZRSjl* h^3QҌ;OZkrDy8=/kҘXdᬀO
;
C WG$J1$h6>wX
Ac1|gҨ$[-j$ݝѢuO@r8me`|8ac7Db0o]Gyk#OHIgLҚ;* K-c$O֧r][[= (2 W
\,7 ;; 7r+Gq=X$D$^@?`2 |3sXΥfkmW|CJ
: c=ǰkڦ6e> y VֳbfT.%:e/ nH?a~_N(7
gY R)G0kWƂG z EfDnZ((j6t^ezMpJ宕 $k[&}$ Ʃw+[Z O$~
+UBۖmʀ(^P;zU=1WL 6դGxЎ*&G41BL$n
`z+OM]/œBb'y3jI+OckrG4U( ( ([ҞEŹ0W\ Fv0WX`]m[ .mQ:јLJd(fc>dR]{nHF! ޣRd;^6 U4M^ Va
cYSSnkM+xb wS 5.R,`FEg=ΩE"cl=.mB[ҙ2vqm;IfaO[ki Aʪ䷵ym߇5E
װuy
ibN$S,⚻4
6~q#/ӁA Ӵ?,K7MoWQ%VVGcaķDp}ڥcJ"K b O!rk ^Q$rrY$v4;of鸞~I709 a\snoS%4w {U7M{a~PڗN^gK) 9} ?ʷ+ztKQEnfQE QE QE QE QE bk~ MDf_ dޢieoDq43 }A
z gkrj6)@e@Z6 UJƥ%-Q*86xex<[k }+qfuR H
ՐYIZCIk?^k _%/a3)X!'iLϵs"nړRȗRjr1w8Ưj6i, Ez6 13[s,y?Z-qk8a#U.}o$Շ;(32qJT6n23zg T.`3&o* PSV$6?u{m3GZ2DH㊩VRܨu _aI-I gwjͼqZ!,rX$M&ߒD5Kћc'T^Rf.
^Gok )ajHaӚ?7V1jv\Dj|ȇoj|;Q| @3PFH3x{Vz
MJ9핯YNgI7bwg}~0Oq&_[+͏F[5b(EPEPEPEPEPEPH~饤:'KXK&Yi$$g'ttʧUOh-¯c3.0 d!.i ziٝ^#"IN o:L| $1wkI_H 1&%'t7<*}>KKSpǨ5B` 5]OaXT/lÚ XAHGDds]>]L$iH x4c tr ץ
۱L$ݻZ=a/N$%^in}Б?YI X% )q@
]Hk'7[ i1_i >xnֶ+ox7kbx %^ OJ+.t3Ʋ!R2MX) QE QE QE QE QE QE "F +WӤ / dnO?wǍeB#**AM My|G_(zUMHL*Q{<7q`s!!{\?b/G9Eq/S2SGA5L̺ Z]~? m],$@~hF8^is3wj S}O^[?ZLsdi1Evw9*IuQVfQE QE QE QE QE QE QLE ;Q7Fq+eF7 =[sjF
ԓ\W5]G߆ukvk6{y9DT&@Z]Cy* 'ڷu
kDKԡAqE +(r@ j7ЉK-|G9 `Vĺ|R$;; t`OC.U-z7 <-$} $%'\;sҾeԮŰ2 "p0Yd> ʹ ?Gysr1ciV-ᔳ0봅ǯ$V#ZK ڲOSL*2r;㧽e*i摫(ǔ:gӼ#[\ V,rI?
ޭL((((((((((( ]V:mտ"O2;~+.@ *m?8V\Jɍ^Ac;jK_=we]jZ)PjvQt)\#AW Y: -*fe( |g$`nŢ)QE QE QE QE QE QE QE QE QE QE yVM3\([ ( ( ( ( i t s w o r k s b o t h f u n c t i o n s o f t h e h a m s t r i n g s , t h e g l u t e - h a m e x e r c i s e i s a m o r e f u n c t i o n a l e x e r c i s e t h a n t h e s e a t e d b a c k e x t e n s i o n m a c h i n e ( a n d i s c o n s i d e r a b l y l e s s e x p e n s i v e ) . F u r t h e r , C h e k s a y s t h e g l u t e - h a m r a i s e p l a c e s m i n i m a l c o m p r e s s i v e f o r c e s o n t h e s p i n e , f o r c e s t h a t c a n e x a c e r b a t e l o w e r - b a c k p a i n . < b r > < b r > B F S a n d t h e < b r > G l u t e - H a m R a i s e < b r > < b r > C o r e l i f t s l i k e t h e p o w e r c l e a n a n d t h e s q u a t f o r m t h e b a s i s o f a B F S w o r k o u t , a n d d e s c r i p t i o n s o f p r o p e r p e r f o r m a n c e o f t h e s e m o v e m e n t s c a n b e f o u n d i n B F S b o o k s a n d c o u r s e s , a s w e l l a s d e m o n s t r a t e d h a n d s - o n a t i t s c l i n i c s . W h i l e t h e p o w e r c l e a n a n d s q u a t a r e e s s e n t i a l l i f t s , a p o o r l y c o n d i t i o n e d b a c k c a n b e a w e a k l i n k t h a t r e d u c e s a n a t h l e t e s a b i l i t y t o t r a n s f e r f o r c e f r o m t h e l e g s i n b o t h t h e s e l i f t s . T h e r e s u l t i s t h e a t h l e t e w i l l b e f o r c e d t o u s e l i g h t e r w e i g h t s . T h i s a l s o p l a c e s p o t e n t i a l l y h a r m f u l s t r e s s e s o n t h e l i g a m e n t s a n d d i s k s o f t h e b a c k . A l t h o u g h a n e x e r c i s e s u c h a s t h e g l u t e - h a m r a i s e d o e s n t c r e a t e t h e s a m s t r e s s o n t h e m u s c l e s a s a p o w e r c l e a n o r a s q u a t , t h e a d d i t i o n a l w o r k h e l p s c o r r e c t t h e s e w e a k l i n k s t h a t m a y b e p r e v e n t i n g a n a t h l e t e f r o m a c h i e v i n g U p p e r L i m i t g o a l s . < b r > D r . M e l S i f f , a n o t e d e x e r c i s e s c i e n t i s t f r o m S o u t h A f r i c a , h a d a n o p p o r t u n i t y t o t r a i n w i t h t h e l a t e S e r g e R e d i n g b a c k i n 1 9 7 1 . T h i s B e l g i a n b e h e m o t h w a s t h e f i r s t m a n t o s n a t c h 4 0 0 p o u n d s a n d w a s c o n s i d e r e d t h e g r e a t e s t r i v a l o f t h e m o s t f a m o u s w e i g h t l i f t e r o f a l l t i m e , V a s i l y A l e x e y e v . S i f f s a w R e d i n g s q u a t , a l l t h e w a y d o w n , w i t h o u t w r a p s , 8 8 0 p o u n d s f o r 5 r e p s a n d p e r f o r m r e p e a t e d j u m p s a f o o t o f f t h e g r o u n d w h i l e h o l d i n g 2 8 6 p o u n d s i n h i s h a n d s ! W h e n S e r g e R e d i n g s t a y e d w i t h o u r f a m i l y , h e s h a r e d a n e n o r m o u s a m o u n t o f m a t e r i a l w i t h m e , r e c a l l s S i f f . H e s t r e s s e d t h a t c o r e e x e r c i s e s ( s u c h a s t h e s q u a t a n d p o w e r c l e a n ) w e r e o f l i t t l e v a l u e i f e v e n o n e m i n o r m u s c l e g r o u p i s w e a k a n d l e t s y o u d o w n i n c o m p e t i t i o n . < b r > < b r > F r o m P o m m e l H o r s e < b r > t o C a r S e a t < b r > < b r > A l t h o u g h t h e g l u t e - h a m r a i s e h a d b e e n u s e d b y E u r o p e a n a t h l e t e s s i n c e t h e t u r n o f t h e c e n t u r y , A m e r i c a n a t h l e t e s w e r e i n t r o d u c e d t o i t i n 1 9 7 1 t h r o u g h S t r e n g t h a n d H e a l t h m a g a z i n e . T h e m a g a z i n e s h o w e d p i c t u r e s o f R u s s i a n w e i g h t l i f t e r s p e r f o r m i n g t h e l i f t o n a p o m m e l h o r s e i n f r o n t o f w o o d e n s t a l l b a r s . < b r > A m e r i c a n w e i g h t l i f t e r B u d C h a r n i g a s a w t h e a r t i c l e a n d d e c i d e d t o i n c l u d e t h e n e {*, rjӹFݺP@^5 gmr{{P1\hq .ǫ|4q<ŤzzQx ) "DȔk
d[i\hRpq# \P Xsֽ#Xxhr O^]XDNW((֣,?Z[? R4C p
+\XJwp{fVarޞ 8 ڠU!G*DpLvI,*Rp@?ZC-Xi6ק#,(Yӎk!A WLTA' R}:Hy
NxL4G\6J=T^ O^9ɯnk2Lc^OJΘߕ -IA ^* Os2bUY WqiUwD|G{kܼ:Z,c?
bq^1! +*4gC)?f > =1x_.
NJ/Nr M"`ċ [NN;X*Tj }kFs 8\~£$W j&TL!@_Sh!I@w*ȥk.EES$eIAMBrcȧ.c"k u N+FMyFW V%\G-{i GǨ ( vO,4.wPG W+wfiUwhU?FO4]J4KȄpRHWwZ Ž^ ik,m,*1 Ur~-4 io;^Ok۠#R@9+
+MMXc$*:+_yM6i+5q玵4LbFbx $X|A v 9jCyʈ|w)n縐ygvsܜ ZjڄshP.{RjľZDz3s5[❊PҰނc 0iY0=;S
$uqސҁhPvX=