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DϡТsj(?ive).&nbsp; Further, Chek says the glute-ham raise places minimal compressive forces on the spine, forces that can exacerbate lower-back pain.</P> <P align=center><STRONG>BFS and the Glute-Ham Raise</STRONG></P> <P align=left>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics.&nbsp; While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts.&nbsp; The result is the athlete will be forced to use lighter weights.&nbsp; This also places potentially harmful stresses on the ligaments and disks of the back.&nbsp; Although an exercise such as the glute-ham raise doesn't create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.</P> <P align=left>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971.&nbsp; This Belgian behemoth was the first man to snatch 400 pounds and was considered the greatest rival of the&nbsp;most famous weightlifter of all time, Vasily Alexeyev.&nbsp; 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!&nbsp; "When Serge Reding stayed with our family, he shared an enormous amount of material with me,"&nbsp;recalls Siff.&nbsp; "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."</P> <P align=center><STRONG>From Pommel Horse to Car Seat</STRONG></P> <P align=left>To be continued....</P>NSE!<br><br>All sports, in both boys and girls teams, will do the same program. Therefore, the two and three sport athletes have continuity and just don't miss a beat in the transition from one sport to the next. Everyone does the BFS Dot Drill for quick feet. Everyone does the BFS 1-2-3-4 Flexibility program for speed and jumping power. Everyone includes some speed and plyometric drills. Everyone breaks 8 or more personal strength and conditioning records per week even during the season. rl named Melissa. She is confined to a wheel chair as she is recuperating from a major illness. At a pep assembly during homecoming week, the seniors presented Melissa with a Colby Hornet Football sweatshirt and football, both of which were signed by all the members of the team. A very special bond formed between the team and Melissa. I think we drew a great deal of inspiration from her and she from us as we progressed through the season. She made great strides in her recovery and our players realized how fortunate they were to have someone like her so interested in what they were doing. Melissa would work hard to make trips around the halls with crutches instead of the wheelchair and the team would keep track of her progress and provide encouragement. After many of the games the players would stop by on thei