JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Xqjh$dfТ$zSzr"#$T1M GRB4XE< H`Aژ.yRZ0&UCi=jLf*p»xzHQ ֝lLEͺ#Jٝ?Wvt`SOXy s_1%gasҜ=>pMY#Lߎ)NsvI4xl9g8pN$@yd8rz(籢.39 nܷMIb)dR85~ H &i +9)SVP5%Xc5>|0xhJ1iȄuTCr4>T3F:{S7*N}jMqtZ^ODMUzή4cЯO*nB ٟT٠ +OZ`MHĸ HuPWۜ7zZ[HbFx8BsȯB1{EakIcuP8|3NٱN1V9.B HЌsVb@$8P >X SViErblc=*#E !lĎ*F=GEHQHc@H\/`h`eq[]rF.nsW= d`ս>X-שR74f%=ȭ-?O!$+B >d'u`TFW$3$34U6o<5nGnz]&$\B.#!/rV5h#j9S;VReڽXY=x*VIIPtEJj*#Hc X"f@BH֬(IXun$MA=ʜҲ .iJ]n d<߳ J(أجUKA8 ֋ Qvp|MNbH]}Rp1SE p3p֯%EvхvyyYTKhG`:/y:qC23j 6W>ހZemF Gs^Mp3`wu \)NgH9aUt񆢩^SVp,#GNYY j_sڤߥn♂Dp8JHT!D+Bw. Ã\h9քh7I1]vwzTW',F "@FAtgV]vq탂:WS&ưt1={sM{!W-P9:[t}9lt-ހYǾ<}=%&7 z 100u+hS=NzCR:TTҠ&걁,1* yLTĢ/@֩> c5-O!Rw s}!H zuootJ7CNҵHm$r CЎձu[MnZX2 \"6TgYjz۔4f<nF1=Ek.&zX|g { rRmUV>KRIC$w~S֠@6䎴gȫJ}jն5-20jF=i)RfVo7upzS9HFĶ]hsHDp0X5D5Y`XU~Z.d!vpׄ(4FK=Zk|]$ۜKFs.$z W] `խe%fji1:KgVĤsdsUlc nRpF&嬆MA,o#cמkI ZȠnY6i;d ecNui6i2F*;6oKR$c'}+:IIp[J~UFdO=Q;XDtV:YqR =x4ɔj2Ķ\,]}ST*:PkXY9Yr&;[0,}* ⨹01W/T[-.{ ǥrNR5Ԩ֕HpVE[{|ҝ?0(t$U&tzWj/qh@9-6Ѿ6~P[c 絍\i8=TU-U[s[l' V/o"Ez,ys A}OS]ui+<]g]梼;m$StbAha+ghmk땶kHj@N4܌u Am\.GEO0Jヌ_#7ΩF ,l1=kBHPgd`TVBIZ駇[Ƞ bym9*ImAa[p_$^ d̳\ت"Tvd)AG2&Uka4 O2|ĵK]ǟqڼrKo Wxt;ʶ0=kT'n".*T=9-9E iS qN2mFB20pkile=1XnwcS)ip!*H˶*Z:gWj[2GeaTr<3zXg(cXsxɐ]͜Rq]fYbz:unVn K-y0UړIVmF?_+J<+AR'+ǽ{Nbs8R^^hr纷  :LcW?Aɜm#ׯ Mpwձ]NZr.v2FYވr947`q3@xSԁ<ҷm 8M'X qb\7 AY/_5jXilPQڟ3N;~mTS'rVIhg{G+eqbFۦjMH[8j]-ҳn ֻ 9JZ %'֛sJȻl\X,MRS9EX$pBCvKU ޤf892yk"xSPdíZwo&\*qUm 1ZeZ٬loFS&_ ipb2 *02tգ*ZM't峀qkdKiٕ s5G3S-&76,</TҎc.#FJ8R-[9Wc ֎f\[(KJBW9K]܌EUʵ Same thing with the BFS Straight-Leg Dead Lift. If you bend the knees, you defeat the purpose. Go as deep as you possibly can (see Figure Five). You can even pause at the bottom before coming back up. Always remain slow and controlled. It is not uncommon to see the hamstrings shake. This is good. It is a tough exercise when done this way. <br><br> <br>Why do some criticize the locked knee approach? If you lift with a heavy weight with locked knees, there is a lot of stress on the back of the knees, which is not good. However, since we are lifting with such a light weight, this criticism is totally unwarranted. <br> <br>Why do some criticize the rounded back approach? You can do the straight-leg dead lift with a straight back, but I feel you can also stretch the lower back with our technique and get a better hamstring stretch because you can go deeper with a rounded back. Criticism comes from the perceived danger, but that too is an unwarranted criticism because we are lifting with such a light weight. Look, it s like bending down and touching your toes, but you just have a little bit of weight in your hands to help you get a deeper stretch. It s not that big a deal.<br><br>An advanced technique<br><br>When you have brought the bar down as far as possible, pause and breathe out. As you do this, you may be able to stretch another inch or so before coming up. Remember, the more you improve your hamstring flexibility, the faster you should be able to sprint and the higher you should be able to jump. <br><br>A Powerlifting <br>SLDL Approach:<br><br>When I was lifting in powerlifting competition, I would do sets of five reps with 505 pounds. I found out about the pressure on the back of the knees and learned to bend them just slightly. My objective was to build a powerful lower back in order to withstand the tremendous stress of going for a big number on the dead lift in competition. I noticed that others who did not train for the dead lift in this manner would have a greater chance of having a sore back for a while. Figure Six shows a heavy straight-leg dead lift, which should be done with the knees slightly bent. <br><br>Another SLDL Athletic Approach:<br><br>The Romanian dead lift (Figure Seven) is a popular alternative as shown in Figure Six. Olympic lifters use this to aid their efforts in competition. Some strength coaches have adopted this lift effectively for their athletes. The knees are slightly bent and the lower back is straight. If your objective is to improve your clean or snatch, the Romanian dead lift is excellent and it also gives a good stretch to the hamstrings. However, it will not stretch the hamstrings like the BFS Straight-Leg Dead Lift. Nothing does.oo, has wrestled with this problem. Our BFS attainable goal is to continually get stronge