JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================JK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?#]&+h"7:OnzLwojAⰓV-Z YIw9s[k4InET'Fd|r59Lw;UzVgbW61cjz" emWqJQj8H:8Q/R)30J p44/PNOziwH6^FXۡFș~suL 5%y3L<4)kO iB*,*S?fCoq-ܑۻ"IءqQ$qn}6{pWp3=I*ݏOjV0ZiNo1FAy5j-׈%fLy`C{i AҤj*@r+ĒIŨi[!۞Vִi1`3z䴎22?~pCZ%-̒ȼ,s֧qTI|-cf<3x,pޕx{&]k^{;M%U &C*MaW]ӡw 0g=Ri{2o'6 x2@|\Ō֍^$=3]_5MUKy[FUn(r w4ݺX8fOa|nw+l?`+yksñ%̾]Q+IdX|5\\dd,`?SڒʩYXPf+;:ef'ܳJ>I-LH[m'*QܘN ,QF9Ny%42(ֺ[m;+q#&mm"զ/TzfׄXꐖax݃u=kIXWg{ `w5ƙc={ˉeUiv1Ӵe1M#( F{3M'}QЬlvy6G2jmc+RA?4=Je.fKU$>ݹKwciAIwԚV,aMn[j)2\msJpFO:XQ[7[(^r-w9o4S)5}ܕn\zXQœ^xJ`akVq)= BT;(.vQH}j OXx--i qI)'$.@bsnN^;{By!E "<OUOܻ#~nnnpKQ<.es&edUb,YH+FVSijӛ20÷?@Α䚯4 rC ԬJm;uPH|Jl5 Ac vF;SIYڶ0+X(NzTRQkՈ5n5Zk+A 0H*NI9W.nThe 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. This is not possible with the back extension benches found in most gyms. 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. <br>Another plus for the glute-hamraise is that it is one of the most important exercises for preventing back and knee injuries, especially the anterior cruciate ligament (ACL).  The spine is exposed to great compressive forces in many sports, says Poliquin.  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. Because the glute-ham exercise increases muscle mass and strength in the back, glutes and hamstrings, those athletes w