JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?1}iTaG|R `xMX rSқ&AlR=Ir)yj NjDu#QsqR&Cq(;PSS7ҡoåIDl*"=VۥF{S&N*B>>8")1ڀ#"EHG)p01StTdsۥXקJS}*v_1@pM(Qb$ \-x5Bdy7~ h zVoC}ةgݩb`]¸|?Lzp)) Cn}1ǩM 5YLPlt UM8s=Os!*I5?^H)qEHҢjӥF߅HL?<S2>)jnH+5k˅8dvRm-QrvF>) v4澋|lҟJA(2šWVv:S * +LeSקJvou}2C Y@;`+;TekoOUm/ vrgN.8ȧA% sk=(,bRXpV7MqKm*/q WU#q<>#uPyqTgD7*^`ܩR-9ޔewGdt~񥗉L.u=0J:i4ױ\۷s Gjq*EۥQum2<4{n~uxd(:S RM'HnS[ғ Mş淋;fVW$G\3רjJ#嶷J: q}c[مm淋1*ccҺFyPF@X)qڌrZ&w$ں JD :,(]2qN7,trzUC$Q1aMpY@&SǞ!}s2Z@tԟWr{tm@~H˱9@lBf<6LZS@m/{3U3w4";kɤģ'WQ\~vlu>N<ԟFLE^9"\2WQu>>V6ðصdD0(\r9b>f;v(#(i#'ʑ^Dm~" .\7ަ5!)[I76*dQ)7flN7)_#KvA u]%aB\97i-Vxn`yM'p]lMo1BWqREIr `9?JmnUy#ҹ7@'c8"8ϩ 77"Xs0=IXbIFx.E-(eō6%>M}x[;EDHD7s۔f9@~.jCcamoJ30|2ƚ͸E$҉mxF+{&ziD׉r PQ9gUt/6/Ŧl8rdwԯH̃],[SYiS˫jl{xO / D _jLkaZ\$ʙ\gc6҂.z1]n$go GJR|(r2|p4['`v[f NJǾH}1W]_>xGmWVdb5}}nTJ2%_`U5`{#=@=g̾š3HWAKg\BzIWH-x+wϟŠ`]l$[O?N S+i^YC_xv;؆bX =t1ϐ{ }fEPa 77A\ JE 9^Bm"LM/'7AyzW¥guKHR?ı?ҽ'x\4Y4o \KOUƒsJ_L?foe92EU\/JSY y(Wj*Y<3Fxϥ>Oǫ˨۹\AXGT]=<eF񎅤g 69e-q1,'#ߌWV)wq/" Xp~cNk,{'gJݎqz>/c챤-یx/Re(!p4u;6r r*kR *䝠qVY VP3gea=:<LqT)~cTAĖ$?C|_DļP^O1\8׈ȷ\t 8jŷ RIq~}訤2N^Qn.bUъ2ESuӆE sN؃ҁ/<@1L GZpT=0s׵?i @rx\w0瀤@Ak=Ep~BFyR7uFtf8.G*>p>\եc ٻ3޸ikkyboNhh["FGnuf[|;h2cjavQ!'T2_Ғiu{Rw3|Qw`mMoICK'>ӗcxb0CZ,p2j;al3H6q?ߟAZZYPKs{6a,3d ~)=:%s>׭>빦SiO[qrf =Ms\qm<''tcroAʲQ救rCLkC BOL!v=7Dsq]^:D}>Q)e?9#ދbI)$)7qT( y; ֑wF;Et/.,h]R ;V"95!I~ـCx r:*+wF:bLC# Ӑ(?L᳌pҐ@iT㟭Hǃ)U_7p;sK(vi3'q("kƋz5Iyc tܥ~T*K!p$I @@֦(P p+0"=Ԍ9ǥjkEN1UsPk;ց1zIuud4$R80O 69e}0uaQ́[b@D{Um&6S<͔nǗqܓUtS }j#Qz2Q7=Lgz~x# ] ivnU7Hg8#rV,,q҆@ %៥LF^GZtQ S 䞣al{idm׊ApcR!fCj)VE9qED9i<(iR'e?1šnϘ$ eV TB^xzNTeym$24Yd8PDziŶkZ p~xST;hwZ N6nc`g/\Dڛpq(g5nu2;`7H'[~ R#p娸$99|ǭnQyQp1 HփsL &c6'𢋊ZP<_3`cjDF >'?J jAss`BccoR=T3'0?SY3}2Js߮@ۚUIyׄ5At@%߭t>0]RA9kojak DLA1+0 @1N~4qW""JcB(A=8d~VqSaiqE=Oj3Eiǧ=).x '8? ]'#ڑLTHZR#/*{3ݺU֋#IFrXj bWU9r/PI84(NsJz[H \ *ሧ\*58Rظ$E>2TҬ+E1F(9h$ڊ(Ҕ)P0'4qߚ(YrON9S@(*%GOJhی.:sE* Ov1hQRl2>Q@ "g;Qz(أ'iI{3Ҋ(he Chest.</U>&nbsp; This will dramatically assist the athlete in locking-in his lower back.&nbsp; Sometimes you may actually have to mold the athlete into the correct position.&nbsp; Do not accept anything less than perfect.&nbsp; It should look exactly like Luther in Figure 3.&nbsp; Sometimes an athlete will have trouble even after using the magic words and trying to mold him into the correct position.&nbsp; For these hard cases, kick them out and send them back to mama.&nbsp; Just kidding!&nbsp; Tell them to lean forward a little bit with their upper body and bring their shoulders or shoulder blades back.&nbsp; Mold them into the correct position by pressing in on their lower back and pulling back on their shoulders.&nbsp; Always continue to tell them to "spread the chest" and to "sit tall".</P> <P align=left>When the athlete can get his lower back looking great on the box or bench, then he can try the "ready" position again.&nbsp; Hopefully, he will now look like Luther in Figures 4 &amp; 5.&nbsp; If the athlete reverts back to a bad back, you must have him return to the box.&nbsp; However, this time, have him get into a bad position and then say "fix it".&nbsp; Fix it means spread the chest and sit tall.&nbsp; If he can "fix it" correctly, now say "bad back" and have him make his back bad.&nbsp; Then say "good back" and see if he can fix it and make it good.&nbsp; If this goes well, repeat this process three to five times.&nbsp; Probably only one-in-a-thousand will still have trouble after all this technique effort.&nbsp; </P> <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther in Figures 6 &amp; 7.&nbsp; This quick method can also be done without a bar by placing "hands on knees" with the elbows locked.&nbsp; Begin by putting pressure on the knees either with the bar, dowel or athlete's hands.&nbsp; Now, "spread the chest" and hopefully everyone will look like Luther in Figure 7.&nbsp; If not, then those athletes will need to use the box/bench technique as previously described.</P> <P align=left>Every athlete's back should look like Luther's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which is&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anytime during any lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp; Bad position on the rack phase of the Power Clean can cause lower back problems.&nbsp; I have seen many athletes rack the bar as shown in Figure 10.&nbsp; Compare that position with the correct rack position of figure 11 where the elbows are up and forward with the bar resting on the shoulders.&nbsp; Now the athlete can get his hips back with the lower back safely in.</P> <P align=left>Setting a bar down incorrectly happens literally thousands of times a day.&nbsp; Look at Figure 12.&nbsp; New BFS Clinicia