JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?rE#.zTqҺB+RsSNAj n*B;=12)͠v#}iCAC1E?o4MG9 Gi6.4h^1MJVrq@ɧ&5,@$ވ9oJhH8_跚qTn3iasJ&n=qzi""2*2{nn?A$&oj[77z3eyUٴ˻Hɞzi+1MM#2_4ȩʀ8S0{P;DTRc)sPJ0 w!+JcBQ; y ȷXKR-U_flU3pxh׎1Ṡ{zTc̞BqIF ,GuCmy [Rs m!Q rFMZHGp('#?%^? ۨMgjcOJ`Q]Gop2V#c^vӆvTKxyAsui?mV|wrنP.U>(3}uz^A\iC0\yԩ'\#q*VVĸQVD1gnY9=vfG](Ԓ]BF iH$ *0l˻@ee6Tc~Tʻ9r;HE [X}y#y.( :!4:MF2߾сPj,A#EaԮ+iT(jZSH;r DB =2MmJrǖ?_iX#>?*nI{j5n.nZ{[9|qqp{c_f_ޓOYF  ^8QސX,YX$BC*cqQ9^sg'8 q0JoAlz@RȡFTJq`ѰB\ӸT>C)P[|a~2LQC9 ;5&3M#k!u5^sUMA. I\2ilMLO%p@V\)NH=qOXIazgd8>.7wciYsb-1MA^:!]U9wćN|dc>#yR:%**"ve'*$ |I&^Qi=2)͒p:U+rA4O(T⢷q"pALwӸoc '֊PTCjB2)1]BNIǥA(1PKКwkY359q޺/ cnpKz~57;(8V)@ }R>tpc9Gܲvb8+oQ)80Ҁ&(@=ڤP ɤ2jhV6i . 4!.)HS48R h=)H F:1隸Rq>RߌBZ(hW884qҟM=+&T.88PIuszζa^zqY: ? ݻs׿ q$Oj3ԀP|0%'Tq=@ *bbV1q$>Sg`6 (ѺAA3l1+H9LRw[Fp9QQ£jk`<GJBAhQǥ" IXDE zZ,3{zT$bbv;ve `{QLq/zCtɌz* :RnPoqdV8R7X~?m9lJ!H~Ҧ9:C-9 i( cb ĠuۜՂг/V pIsoqc'2rp{Rz^AF+XNO q's^F,&ZlOD oJ Z }b?{Zv{}vu3ȸ' I怩+N*6R9,AH#ڙ'1E]q裥&zJ/e'47| PӚY ÌW;L6/5>ώ@޹*|@WBl ?HqLF2H0Iyg#G)0EZ>QP ҝԚK}) iw$~4)>cޓx>)'x tͲj& H֭к[$BoqKyiQ#\1vV1~@Ø"#E=0AT&G$HSML𾦐 v? s٘~5cw&,F1njƉd 4HێyE;T4h*Gl I sN0?`@OLldw%֟]#?0?6>hArIK$xg(U83M[}F=RfcRƴƝahd!m+BH6Tbqx 3iCsǥF;RdtQMGy$ ܜU-4s#1䜁hkE)ueUzH`EF\F$`eVgҥXK%B> {@4j˱sz1Y"A}d{` `~]j$N:SK3~D5!w4})5Dr. Mel Siff, a notpy where I m at. I m a hometown guy. \$MzX}>%IT-D:rj-Qs KD4MdCj AXWFOm*êo&rq[Ig+ZyB`?{GF5qeV?hc&:Sf$dsM<Ԥҹo)O< 1¹=*"8 f3ElsR2S(coxvz֊ d.zR֜B:Szr2)6Fg.ؤ!hP;TÊj@o~P>h#Ҁ2=(7;ezUanѱ0잕l8 VdcR[u stKh1qQaid Ta +&OҵDӭ2{V=HW%yPYjwVWdH0@0y W"kx"6~^"3ڰ~:dvKjm4Hd#ɉQ5holding 286 pounds in his hands!  When Serge Reding stayed with our family, he shared an enormous amount of material with me, recalls Siff.  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. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked in had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters. He saw that weightlifters would often perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengthening exercise. This sensible practice was also followed in the U.S. In fact, five-time national weightlifting champion Ken Clark, whose picture appears in the BFS Total Program Book, began every workout with several sets of back extension exercises. In 1983, at a body weight of 220 pounds, Clark clean and jerked 470 pounds, an American record that has yet to be equaled.<br>While in Russia, Charniga noticed that not much had changed in regard to how the exercise was performed since that first Strength and Health article, with the exception that some gyms had positioned straps to secure the feet.  They simply didn t have access to materials, or the budget, to have someone make a sophisticated