JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================k" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?cuҔa'=1RKH8)!;\vvPd#װſg7s^c-ĺcƱLF}G5kEE8ժVFjV;UR#;f kH! &d A5xIh,&Eik E;|X3(`r3jxMf7 92O8O%2#=A˩\hc${aiGFU<֔ K gv䌌fXxRL>Er潒v8tqԚfa%Ƶbd}/=+ҼEe\̑ZHBP=Wo1#YѮ#*P[r3^yAYZL &ĖRwGPk.vI$1[h{ϴ#KP - p*3 } jCG"YcbB?k.3o;˖BT\T³&[3C+!Tg$uBQy< `֚%: [+YV2˸hc۶5'QJCq5j;ig|@L.qڣHL'kcI t!H%m J5g;Ai of2Hb^7:YIew\Jg֯k_i(o"I}x=[nwmXF56H]|uyoR Kiȣ1Gj o$iLFJq$LbTX3Elr5 2ᡃ}l7ݹO*Xpqۦ*o O{{n+nM#[g)f'ruVY,<'=Tc!NQZ:K!4vϠOAe4Ge=}+WHXd rϥlYO;w vhBmI¶V=Oq#1vNׂ*\ `1 ~׭m7I[u )r$i C6& wK-BF @=?{jD~@L1?Z5y{KvŬG ϷtVUi ݛN~bxoD.hV\ֵnB$k~vin} bN~ 4-Y y+n~jOԖ6n] jR}Y] vB{tTpjRIflq9E,|Gf"8bx00gXc2]&g9;{Kf9Xw2>UvmpGʍIߎĚ~b!p=]|2@9&Ecۻ7du5-(٣HwFR#:*3 )%u>WO1fT:s9S OL\Gq3}3kgC]|ճ^BV-zCb9P< x@€0 KS%&]Izոcb$r}ꭝSVS"Y7`Y\Eji4i X3*vN6{ү#5-ݔ\aM'%s uYm!YA?n֥F(1~XQCH /Bj(nA.sϧA)0:jlIPfI$Cwd4pz^k5y"hUs׬H@Bke2M4Yǚ]+ VwiZr3vٴx{c?SEncp%`GSl'}+8Xhs.q?TYLH褒x&M3[4ΛJl T 1"h6 @;$2ҽ6M: zg?Zi$L[oSRMxq3O}sUWPĪfI;Uy˞Ӛґ|%m!`nb>+[dqɺ6GʟsO$s[S jmV=GJI`֬82"H`դesԼmu){km\|ztt# 2L|8? SUY[ibVU' When the athletes can get their lower back looking great on the box or bench, then they can try the  ready position again. Hopefully, they will now look like Picture 4. If some athletes revert back to a bad back, you must have them return to the box. However, this time, have them get into a bad position and then say  fix it . Fix it means spread the chest and be tall. If they can  fix it correctly, then say  bad back and have them make a bad back again. Then say  good back and see if they can fix it again. If this goes well, repeat this process three to five times. Probably only one in a thousand will still have trouble after all this technique effort. <br> Another quick method to fix backs can be done by placing the athletes hands on their knees with their elbows locked. Begin by putting pressure on the knees with the hands. Now, tell them to  spread the chest and hopefully everyone will look like Picture 4. If not, then those athletes will need to use the box/bench technique as previously described. Correct back position on the core lifts can be seen in Pictures 5-9.<br> Every athlete s back should look like Figure 4 when lifting, blocking, tackling, rebounding or doing any power movement in sports. At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable positive effect in strengthening the lower back. Performing Squats, Hex Bar Dead Lifts and Cleans correctly can add great strength to the lower back as well. These exercises can also make the abdominals extremely strong. Specific  Ab