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l.C' i u Club that every{jne 'wjJ'l:O joined a:JIlIdwho WH 'phys. .u Falls luhletic Club irsone yf.my ItliliothelF lj.I had 'wr:~tIXn a :f~wclllngs for' plJ.o·untry'.· 'i.P'etitioIll~ iSnd hag.Vlll DUs].'Ve-d:otit . once Llrad beCQII!:t: ~'!:.the $.0rre c.eever more th~ti 20 ye'~rs).' M:i~ . I Wl:'!IS"WorlciJig in Celerado dren.:f. A sfiglrt !i:.m. I~ld the c:pp¢l!fI~ni(y [0 b~y the gr:rn I wss trni'[ifu.LcW:rng.o-pellln:g it in tlN:t direetion.}~ . my i.d.11: ~n ih~ 'g.coacbing to barbdl5.J:ing..W~S just: starting ii " orr. These guys hasicilUy accused :m' of ~41f.i~ly .'Ilyt:hing esp-~cillny 1l. 'm 'lhous.1~I~.:.[jdfriend B.ils ho(!.n~D!g home' te \"{lic. to me th. carry 0[1 the h'a_djdot]~ approach 00 gym exercise . 1JIghm: ·lU"t!lnmg ilDY1i1.l'hue else.c.h.iI! Sir::Il'a~~ anid'e folf. He WilS in t.ermy coot:b n. c~.Ile5S O!S '.pe:ned.:reJ in dUl :stOr. ll:'l!i\dn 't: <1ctYlllly cotllsidereJ.s In bav. em. a while so aid l: 'wollild start wi J:h.tahlis~ecl.tI.s of exfJI&ri~:nce -atlci srudy.JJ.he ad\i\t:tn N aulilns-s[yh~.oails from Colorndg tQ :Sli:~ to.k is dte 'result of a .'Oll.l1chin'R.ne:rs wei''' try:illg 00 g.m.or!ldQ.~~d :rny' Ij.lUl.:Jrr'1!iftg silbho1tic'lIlJ. er <lll least bigg-er.bheatio!l befQ.LUed.lt wliie.ed in 1980 '!N~i~h. ~p<llMe'. 't polIn in my ~ 100.poorly~ i.. .X~=e. persoaal 'trn~d.egarrnng p·t"~b. It is still jnuntei.~~ would leO'Lni hiljlw tOI de them 1.md·iini&m for aoctlmul~tlng· a. II.N!Ol" to t.N.. clle oldest ~ole-p...ss··'W'iIDing innece nts -wko tNs:'ce.tjJjt jo.i b. I hlJ\i"ein aCl Ibeen.U'ld see whar .JJlb: never been . I r.ell.t c:hLlptcl" .C'onrvc~~:ci. ~e. [ b~d rn-ade .gt"!1dm-y ublicu:ion Pow.~king 10 the h "~h:hdub bus] nesS fOf eve.:mcls ~f mere OJ[' I_e. 'ame fate. I :n. ! AcwaUYi this boo.!. . R"S~r of my havwg i~..ea Jive' yeatS 't·o.thn .~n h:.lladin f~ iT'tended [0 rornimJ.cmb~.g 'be.rntian.n be ~ligsfld illIywny'.grlifutl. '["0 an oplrl. ~nd 'WS1!l nm y.. betwiiien Lon rulgo~J' Michael Hlt_nmm! and m ". .vill'ij. hm.. 'V<J. 10 s~y0111:cl.tdc 'prtec:e didn't !roILy d~ much toward pr.toprlf'mmhip hlack m'ra~ .i'a:~U<lMe :s~y beur le<l:ching them..silfJl.Ining.1i: r ctu'i1I'~ydidn't much useful..dls Atl'iiH!I!ru: t:~ fII. 'UP ye-ars i.nemi.~ne~i5"t-cnt~iJl! the F'~1s 'at the 'L1!llU~ w. ~. BU. taking care of:lli Qf' ckl.iQ[!.Ei.b~u~ te... after' ih A.in& not yel ~'riuel1 do"'f'!.enct"r-tl usefullilJess. Co!. I had ~M wo.dun] ha"L.g to .• b~d'cl£rply ~fec.v..k :-eth. :rend! redl..ya im1 the ..awn during :rnd. ~:md p rtfl. '[he .et big. ~qrlLlJ.OO~ tOI bu~ Wichi.~ IPt and the gym business :i:tl Wiemm F.. In le.le~ lS90Clailed wi~h re.~. rhe squa. s:t'M't..~.r~<i.s~yook tt.i.1!bag pw.il[ clne· prnic.e <It ]eo1St exposed [0 the (lassie biHbeU exercises.iH Starr in rhe SlJ.a~wng tile ~~$.'r!I n.ined ro ~qu~1 ~'[l excess . &0 ~ 00.!lgiuel' who 'W~ irJ~u.:u:t'.teltuioilis i][WIl.here Land . tra..iU :IlC.l.he cCd:ll. reise'S sufie:rred tht:.go 'back tQ.from :!11 rg~C!IDt d~iree ~n ~lld.otilW~ i:bat all my m.IJJ1lllJ:t!1" :t'9J'9.[n [be SllmR'te.s. w...hmp.blta.i1.be-w .npack my hoxrcs.e1.pr:~1 m i:arMdo.rather J~r~ body to£' e:x..1~ t .perit. Wkl1 I . .had 'been rh~ ncnn p.igin :!rOOWl:l)S.y tb .ernbetSi b.wntwg wlril 1 w' ' cltere.:n' .d .rpeticive career in pOi!Nt!~llftin/5!aad Will .d rae wirh the. itfr"id m.nce and.of 2500 p'~op.1e$. r of m.Wfleii.. he:d:rh clubs.~~ Cci'omdo {lin~ .'mti. Shorily (tor :r.rJ§o.:t[iag :Sli:U~ bscl . h~it~ and flUllsh in)' dt. '[h~ough more y~r. ·Ij. ] u j !mod continued to 1m.l couple of equany .it.cly • M'l' . I..:tu~d.y lof Wtchiu f:.' .am'br.iIIll1e. The other barbell '"~ . squats.ofdoing.T.L'" of 2004. Billy g[':a.i'titing 1 'Dlight.'Ui.u ' Ijln~w.~l£I..c-icnJ.pineal d~!1 t. being '~ug:ltl'l.:Ji[eX·...)jl into him ae oOJe 0" the ·t!iVomiSi¢r~bte'l!Dude vn. The wf. everybody 'tf. . USA_ At the' nne ~'[wasn't legendsry. I decimaccd t.

m dk) s@. He~1:nd.f~l. puning twp W.ntir~ tirae.f us.'of yOW!" :ad1lletES1!Ia"lci yQll1' .'"d ilI11u . "L ~_ ~j 1'7'71 " u:_ Q!.i" a i "~' .. .ht: iCiU~]YSt. Dr.. . 'wi:lh .i!!i::hing me ~hi:nG:i: :f.~~t~.la~ I.All~ .di!ipa5sio:. ei!. There hillye been ICld'u~:1!"pe:o.cil:vire.II. ilb.IdOQ~ .ii:'iE !t\~Siud'to[ Qrur "i:I.~rs of h"tlmlitil5 [-espol1d 'CO< exe:«lile hJl5.Ge:p~s: :~l1i.!f"V't:: me: .et: done w. St-. aM.r .llt1·.t"Q. . of 8I:.disci1ifu.t.Ji[deal. ~now~dme so be in ~ .WinO owe '('~m.t:rlLe'! aan . :p(iSj~iM to 'k~ .5 .5.IlIItlZ~t.eet Jike '~his withm.= '~he sjtltE~uir)~'¢h~t. ~b&Ii~y 10 e~_ntil ~ ~d. fat d -~d _..me widl.sioJl.Jbh~'. wiih h:~s.f hls.IIm.t-. analyu hl[i!~ ~m. .M-est:fri€..e·oCf.g and p.d~·th1' ~.under .(io'~SiI t.Q~s..~·' m~n:d~t} pay dl1&. &.i:lili. and ee "it'l'.irupo[1:ant CQfl.ng~ ~heut . '1 hope h~ ctJ.lilj'" ver-.I m. VlOUS arnsue tasents all dJ Ofg. 'b~_ltiJ ~1Ji'!.llids :tli!l.e.J'i.:~~ L h ave . Som.rl:tli1\tEi.!J.:I~o:mp·ii~h~dL.ldJ .S'to 00 winin~.rui1y. B]HtI!~. nrs g'LU.eu:lIsehle.mOSt . .5QJTI!z .my m.ple [1:9'. :g. .I!ii1:en th~[ trusted.If.t '~..v~l.gs are..i:~eded 1L''!4i .. wil![} served as ~he..ver.POfiLli[l!h.rlioi:se 'm. pr.'kgtom:ii. ']?'1tiHp Cale:e...u't !1!. . _L~~ JI ~'IL ~ 'IL l_.ilt ::J.~(l1 .!ii b~en a..ha. 1MIidw~tgni Stllte Uru1..EI IJji'J:ue~e' •.Th!:"C'J-p.g.'O~' .o:iI~eualysJ:s.My years crfS'iI£-elt!/plo. is! my ~. ".~"~ciI. KilG.and :lSSOCiftEeM:atik: Tucker']J who told me m:I!llyyeaJl'S .'l' UJiSL Glenn P'e~dJ4Y .~JOW success 'Woll'~d be me:asmied.g in N oreh T sx~s '.V~jl1.o.Di.]jnd polidc-.me:F!I:E b r for WOlf" '01£Olymp[c' we~~tliiftin. '<IIb~i±[if:S!DC!i.er 'p~t few y~~r.:n11. dOll-iii' cOiL'itricutes to me 1. 'fh¢r:'~'ar.'t:~net1dotas hdp ~.tehuge (U'IId. from tile oo'(.s :iU~eue a ~E deal iilir Iliatlb both fe<r pmV~dill:5.{j~E oJ wln:t'~ bial": 1000tim-d W cl1~de~1op.hhe.~O\':M::hinb.t1 C:<JJ'~el.rmen~.IppPrt. '!IF [i~:rllds ('.l:iS: time.:illioo:rfflif' ~his ~~~.lth rc]iWIQ-tjS i.gOt.pts. ~ ~ kii.rofess~o.1l. :fIl.memher..o:t!iIl't5 of.hiCIrttii.~.earuerl a g:r~aI deal.is..him.d:noL:!' came flO. dw: :trli 'br~ part 'tD my (]I..nJZ W'Oll]_d nDt reVe'jl~"..e:fBinldford has be~n h)' m. a we no' one else has done.y '~Ol '~C'..[Elb5!S.Q!ll:ren hope that.lab :rs.ilJ.oj."li'iI.tt . 'f.~O\t"kjF!I&1 'i:Jj~ [rain:~trI!g~~d th. ]'tt.auiiiny' diH::eren.f~V{~hi.u_jO'l!~rib~ whi'lilz t:ryitiS 00 trn~[I.11 "~.p~tl:tiv. SfLt.g jD1pOrrmnl ~on~.I.'!!i:£h-.~gh~h. of the W:i!.tn 'whom I h::il.d .r.~ ~.Dr.t ~.~ny Ci.]liI:..:y WB.tve '~~tt:.p'.Elt~ILl'les.waUebiUS .h~~. anee to 1L.±de.eecss. h# been 't:¢.~."~rsi·tyin he Delli"]' 'b " '" t "'.:this hllf.l!IDp!~~Qf . I owe ~t:gre.o alJ:lElI£e': me.my fa:llIlel"' were good !'$.dnmt and.::tI1\g [!5:~e~hej"'. The' nliiige . 'h9~ Inrge n'!.

: H' :5' . 'iii 'W""""":":h" . .-'1" "." -. "J and " Iow -'_ ..Stren "g"t"._~>_:. h I ~:'.. .' 'Y"'" .'.' .'.:'.

Thi:s .llki".mt to our Iives.'~ ~ remain The ~lo:sse$SOI1i of potemi.ctl" But '~.all}' SU'.v. under wh.f:alli'IW ~~..l:Ve--IDi:II1I acri.g.o to repliC'.feellh~~ ~hcir st.r :S-~I!.sical [~ffurt. like die 111tdlt:Cmru 101' spi I.we .:I.k..1me ~nditign5 IllInf'l' w. Ou. thmg we do to Ill.~ti"~bphysical riI.Tho :' Wh05~ sitl'eng.W':ls ~dtq1J. spoc' Ihiottrg!l1l1rres it. muiu:5' dla. 'e mi:i!st d.h l reasons .e.s. E~erci is the dtW.Jil-won c'Cll:m1:1oditL~Sdemaad oue a'[[t:m'io:~" 'They Wfrlfe lLoolong iIEL we fact .le! bone.}" . still df'[:er. A~ .RfiI WOliJ ld.. Exc..Di~{.Lons for wh.1 r kmsic physjo!. liInd that of all GlllU' verr~b!i'~~c associates on the budty litde.r(. ftam tie st.11" :r.IlLn 'S how well we .tis. mere than to any other thing "4l1: plOSS· .. il!'K.v.alli:1: our bodies :Hu:l. 'il d "·ldoped thuou~boill hi!'itmy. for raost '!i\l"{)l'lhwhHe htitr.y~y ii ..hiiinSi[ ruC'dv/'t' to see w~"lJ![ .pt '1nce mast olE '1. these bodies+ W.e «lnditiiOm. The relntively recent irumQ·~arion ]~'lOWfii ~ :the '[.g ou S~bs. sillice we had 1101 oduu.men.s..l§irent:e<1'p&~~Cj'b~OLC[. This f.u.U. daily if! f.'d.illle . Like .L Indeed it is.hys. ll i!l:' nerve <ltld ehese h[l..c"c::n.. ·t.~ e-xtS't.utility and the qU"J!u..~ rewms 0lJIl" bodies ·~o~h~ wIIdit.As humaniry h.r)' people ~~.mIJre .<.I'eare s:tilI iilnimals.il (I. bove my oons~d.:!U.gth mU.1!d.\'ed b yamd wl~u i[ I'_~ .aly~s the O[l~}'one 'tlll.fLaugh.If. [·emOte 1 .se 1Ife-. quaLity C!f w.haped 011...m.!! mlecl as {lp~oJ]ilI.rcise is' tbat Stl mul us..b'ill.1$ IlOW have been freed from tht! Iuroessi.al world.elfcrr. or it mi§bt be fo.t:h.us.S a fUJ]cIjon ru eur continned ~·~t 'lIlce ill a ~i:mple .-Jj~same . mj.iclllgili.is true 'whether w~ WillSU i~ to be er ·nOl..C[iVLl has ch~g~d"~ICing with it. be I f he 'Were . A:s the nitUlm of 01!!If' C!l1~U1rehi:!:!" chall9gnd.l the 'eDt! 5t:imujuS' they need to SEaI' in the c:.how 'W rm t1nd dry we S'~~d. .i~y.. t.L"(i(lt.t fil!" . Over tllnd.:um.' iIl~. m the '[<lik of ~[:l. problem ..blUfll:i'a8 pre vi 0usly out physic:. i J] ow merely Q:.Ued by.Ifi1@ll's are 1I10t: pl1ysil:<!Illy normal in dt!:l .PoE mus. it remains wi'dt ~ tOd~lY.fj has <WCtt!'l:u.>t"C&ence.1Ik [i["l.6wnce of .is ~.nd..d h Q"ii'!.:tI~'t.aE~ th.'.pby.!phv-sia](lf.andpou:u of i in.Y WOI:S adapted. not lun go alV~r' beeause deiks ~ne i~.nd .liijl~.f much..I'J1 af L a hoJ!" .W e 'Were ::J.tni:s .hat .he l[R Cf!fU.Le r=.persol.~ dC!"~ted effo:n . irualro ake a prt.dlil.[lI'D 1•.diDV 'W~·b~ii:· cTI1£t.\j'enl11rl.ence"·w.happe!fIJ~ to.aJly imiO. ( gi'mg ~hen:.f! do w at our peril.innsi is. [0 tb~.0'1. oar' tI'Ie1tlti. ]:t .a~ me ll'('IY C!I:unpon iiJe5 of cur' e ex.v. physical sotrengili ~ become less cri. and 'W.'prOP·lllI1 n111y 'be ll'lOll. .it is a t'b~iS ·'l'.nillli\: ilie l'i. We prev~{Jt!:Sly'Were pHy~cn'My u'on!.U. . ~o't se agu..gd for ourselees as !QUi ICIJ inu.go jiJ~t b ignored. UJmCllOD 11l hese ~cW' !Sill r..'UJliett!.J!PIt' riOII to a ruGgedly p.. A.n.hy~il.p. '~Q{!Id.IIlQ] as hllPPY ~ :t1. Th.:£I~~ljo. team.ility of miliiQflS of 'years 0 . or could he Lrn]lrro'!.the' thiag we need '~O ID!. d~c·~ were des\tg~€d.O'I!lJl" physi<C>Jl existence is.ty of 'p'e:r'W:if.l!~U·' oht:f!liJJll:J. the 111'0i'~ impoJ. l10fmal in t..lta[lt mrn~grn.n. .onditiu on .jjtigiJlsof per:fCnl'U'llllre far' :rports~ex e'rrl se i :[h~ 5t.i.stl"Ollg.1-e must do a:[!.ogy...E'.s deC'ls1QiUto b~ .i't}'" f our rime bere in. tree« t' ' Ii ll!.'their $GIIUltJ[: S'u·e'.il.11 s.eheiee .Mch w'e UCIe' physic. we.Physic131 streng:tll.i:5 sUihnll:!IlI.' h~nis Iml'mru. The.ry'.he.. Andll111eT-eiy normal.hich now depends Ion our eoruciiD'1J5.but: 1110 less l~liIPllJirt.[11 other words.. alive contiaued doing so..utiol1 lsas h~ dmt.tre:1J!gd:1dererm ~ni'.p'OOdro this: e:l:+ste nee w'!.llr~.t1iJj[h gQe:5up.lmecHLIltC. EXe:Fcts:e IS Plot Oi.th~ng 'W. sinew i ot. ~1.r:~cn1 our.ttys reg.:n~.jJ de~: i ' 0' join a."lse.Ji1t':cessity I but the r .1Jtters.'! to ~da.ltholB.Hl. in the fmn.mds.•n actu~y i m.t.tch our' .1I00t 'gr:!Qd (.00:1' gefi:e th: cO'mp os.t'whkh th-'te will·il1wa.l'HlSilip C'l.D. ffC'mive '[0 some pt'Qp1t: who 'WOll..ys bIl problem.Many il1diividrual~.tengrilJ is iJ!L~dequ!lJte.i&tr.

Jleiie.~cquirecl. ('if . T.eIl!d lJI!P qR~tcil'l.mL~Btes m.<!Jtd with ]ess-r.::.l<')l"md1~t 'he: c"'<inJi(TJl£001 a:rad~.L ever~gmwmgUi:ljra POCIj!.Jf .~~ !iliglu~]i~[s. error.t:I(f '~he ~e!J:\Ll!J. :5ome:t'fu[m.iOli:r.m:~f to f~r51 :~i:.el)! dliEtel.. 00 dll). 'p~or :CGa~h.y2.eU...ill.n es.L'l.X_pEl:I£ll{leS '1:0 OUDilf'fS.:'is.s !I:l1i.l!ruC'llte 'tl.! .evfd some S!UOOE~ !thnYhlgh pe'.€ ".t" t So" your r.F~c!t.L~111' e"."1!b]]s"hed .J 'L SO'mBO."1rt.t roaih.'tl.c.fi.[ .by com.en. IJJ5 l]iereS~ do nm.[Es.y.ev.iml.'.~e '~h~tiiwJ' f they .others th~..ey firsl lea:~ to ~i~..ded. skill.mpt (0 . f w o illt' sonre aee not.miJ. g>ood. l:JJlg" iil.~o:@tb:~I] n cll~':pl~y.oed U(lCIIl. dillf£~~fit. ' Pt~pJ:e~who . penQrm mU.Fri. or .d.'1'.ahi.IIJg.:' me f "_111 :pro''!!~~.e.~ ~.1l]. exo.a:St$.1.Qm.u.[1E'. . what to do ~ SC1Ull:ebad. '10 IL.e~{.I~l.~hey 1earr!ie~how [b~ hard.ood sHpervision 'e1~hel" ~t: ~~rr: i.hoS~tul wit'~Qu~:. )._. hl.s.it ._ ~a'c: 'is m~t'ti' ~ie.iiWly tw.hey ~y .~bodY' is. lJS M.= either..~.' " "'-.~.'f"re p s!.:Jl]._metIJ~~ knowmg W. TI1!flY' worked of ~.lJir~dJ .il1y ]n~(:Iiit.' 'their le[JIthusm.:nd~ whjJl[ the a!tlilstf: .ub memhers.able inrn'\iidi(J:!lI~ltR~Y .m'. to b.he b. ve<.hini !o~Ht'tiplka.se . _'L into Wh~I~ work. w fu[ a novice ]if. In 'dre ~l"ewL'eion ~f ll'O't bein~.gs 'thE.ltcoomplit1~.llt.li!'cies :alnd .€:s-e 'I::r. 'Ih.r3" or Oi1ym.i.: . ~(ll: (.t [iE.O\iil of in~xpe'dc[).a[a b 'UI!I1CI".rog."l'i~:)'whsn the mo. r u.:ts' in 5:port.!3P. g. ·~k:E[s.g. req~r. L •.1_IBar 't?~t 11im.eless e:ff'ectivlf'_ beC"Jrl!lse "O:r:(e: .uppen to be ~lni"!i.' gj"m..M~~\y~ple h~.Qed 'CI[i<lche. ~ilcl. and wh:llt dI$eS1l~'t.s1:u-euttgth dtrougholl. I .n. .T its m!Jii~·:e-Ss~]]t. :e$~t.$~peIT. WIlO. :til !!ZI ..~.d. u~..'I[· '11~([f. ~nd gai~eJ C1{P~~~I:.i. are.IitlLll.ed ey~ ~ro:v:Bdb'jJs feeclh:li_k mr.profhff.~mm._IL ..:t!Si and pr(!liih~!OO' ~ adtt~t.£:ar!.t>.O'otc:bi~gn ~bt:' sense w~lI h~ .g th'ilt 'th'l'iY l1ev. me 'L:oocllirJ.es. ws.'.t.n~15b'~.l~$'11~ when. be~ll.er' to ~:ea'tllcorrect 'iIech1:11-g. then:~seives In d1lis . ~tldJjlNg e«: .n~' o field. (If fuU~s wheS(! 'eg'"O£' c. . ho do mere h~n]:lI i~~I1.l[l. .pme:n.. CQIi1l:t~UlE :['0 ollll:i:I!J.~ hahju: ~l1i~d} . o1bl~ ~re!it :pro~re55 toward their :pQti.fam 'th~ ~rl. mOst .t of.ry im!pm~m" You Carl: eeaeh iE:Clt:~dv # .:.}r faU '00 lnIlikie.dd[~i 0[' lllii1mt the u aoqu.tg)e[Ji(! taJli::")f .ilnlg8 'IIU:... without an a.j]jil'€ abTe tD r " L" " L "'I!. a!JIJFr-ec~lr'" The fir-st. h~mnreha:ilk:.re'C~pciv~' 'I!:Q '!earra-lng 'fr-om o'Lt!J~rC01t~W.p.." p ii'teW -. 'U'.Ul[!l" ICi.md .1't the rest of mr.g~ he t!:til].~Q([~l'ej ~~ school 'wh. IlntEi' L .~ by td.itrn.Iley are 1D~:eJll.hamL~:p'er..QW "'JJ_.(~:Di~e.tl. er i .ecilia mJdl pmduae trP..ilCt1\la1iy had to' l'€arn rhe-m5elves" 'I.:pmleilEs.i. C:@a~hi!1:g . moOre 1 if ~her are the lcilJJd.c)~ f' .:rit. Me._I c.\ wcll~lflIi[!)ed and.lli.from dlie.. toc G'O! wlm ~.iUa.h ~q~. omd l 'C::!lnnG~ ii.PosittOfl dl~!i'[h!~hm~k is i~I~_.1ii1~ing '~igh!:S Qrra.a1 ikiU 'ii:he d Qt. . ThE)" n!tw ~ever. pl'ofemio!ld.a~.Som.m:e.a!lod" .lt_LOJiljl dtey ~ lleJficl te be [atl:gh[ ruJltd dlia'[sornl.s'bI!OO~'iO~IfU..carry wid'll.e people' are .hm:liy thE' tbirtg .awe' to '~~ _~] _-'L _L~ .~d.p[iOYl~ same . ~hel. from. himseJf." It :is fQr' th~e 'pe:o~Je' 'ilial.a\IleJrere is ve.~p.s.t"l. Al'i:k(JiL~g:h.oQdl 'w L tlJl.~.:it. picmres in '~.J..<diC!i.i!!nd ri~e ~boi.widlUiI. . • . Izypc '0'1 :skill a'k.. A rJ. pO!l.S. d.of 'iJre.rndy ~~nd utld\e[s.ruf'(II!it.lIlifioo .e file 'iu:rl!ll.41[aJjl "d JI 11.'Ee~e!i:~iillglterrliOtIi§:~".e5.i1o¢d bl1.rs.c . .~nd ~~p:cr~ii1.e 'Vil.1l:jl :fiemtiiin.~ff!LCie£l:~ p'... flPVl.Illsu.l!i:U! lS : L . 'clnt~'win 'be'tLbllc tc 'ti!~ eerreet fftt'1J:TI llnd. h is done (or.Q<w tJ::eJ:ildg es. .oe th1~. Is lairu!l]g. u:su. Nj]vttl~s ..r tfuJ.ry gpodi ilJiaturalathletes (tif~E:tli. TileR· are two klty df':J:ll!E~Ig.mrorj'~yoJ pCQplif: "i1i(.id.y ~n :pos~ciM ~!1d.Uil:i1.t. ~ CQr:fCtdy l~rom. <1:11 b~. '~O ph~i. L inS\~gll'[S 7' . ~MIi:.sm.nr. It: is ~tl"em. ~x.thei r e'Wll.e. dt!1r'iug ~ ~!Inl.e r-JFinUV.ty .. The \il~se .rnchi.i:1:'!icle~t~J]d hOw ~g expl:d.Uj the 'm.The' dev~lQ.. ]go. ll:e:aJ:tn:d.. D"<1IIne:es l. ~ ~ "9.Il1JE' t.vemeIU· :~5done.gof' mov€'. :. .U>8.lilptio:J'l!oU =' mOG'it coaches ~r.oed pto£t>~i{)[lals.I~..oITf. m :t.eEuS.in dle .od:?st: :. ti.'IJJji!Ui"'I'll.y~is.n the: carrot of team m€I]Jtb~1"5Mp" 'Whateve.s~o n1a.1i!I. ""h· '[ -atite.p-G:m~:iSaU th. 0[' yOUi esn fal].g. and .~e..h~:be. h"' "_.'91/.~: ~]e' .<Lciues:.Q¥eme~n.om~.t'i. nY.can 'i.P'Otl'U~aT fitnes.· :n~'JC~$::ia:ry '00' 'OC~dl.Q~~thll::r. :oiak.eal m(f'.00Jiw h:. l'~ lfi fin.ed. ti.es.S.aUy former at.' tne \l. is.ll.

.In.to sa. :p.'ri' th_e 'U"~fi!5 unless .pr-. __.<lin.bru-. Tile roru:hUitg err::' i~dtrvdop~d thr-.:u1" to e""ihJl<l:'~ffadll-etue p~rJIO:rrn.earrnng .se we . e conditiens of perff!irm~P!Jt'~.lIlAenl~'eel bl!r~I'wh~tEa.'d. oo. It takes many bo'lll'S:100t ohse:rv:u:io!ll . ini'oiie5are feeug and 'ttFrie:t1!!1.~ the :be-ncb. t be which ' 'Eu:y . as '[.d_ ~~ • t.hti ~ _JL t. tmto w.. wh.1:1olde.fealSO!IJ!.-!re food.r by themselves .~ ~h-a4:. ..1110St Effec.! The he~' ..m.pre: s.ag~ OOI!':ul'lerpMt5l .a-rel.·. it is besl: seen . It is ICri.'.end-CJi~. :s~ow lEiown .i)~ must cl.rom.either wiujj !:hei.lUY. :..a~yd(~l.his r. ~-'1oif'ko!Jt~-ma delay the irnmedi.LI.~kHlsn~5S..~O'siv-e (or .have 'been in tfMs¢ea: wiili trnicilii~. Ir is W\1. P~].de~'.UJA.(i!lJ! @.j:~·ll[!. om.. the .r c~he'S wbo eaanot .S m~ rum. .abiifIy. For Ulls ..i'Ilsks .~ .4t~on re itI'IIproll.[I.'. tha cannot exist me! oJCc~S]olll11lnr sees him do ·iif•..s(a..thas the' ccrath . bDth .'·$p~dtrl.eh.dj .:e thO!:twMch .rm.lles of [he.and the (lQlllIUITIJle4 ~er. athlfl!l. WfaJY 0.tIT· [0. ]nunim peflOI':momce ~re c{!in.i. BtL~a ~ru.g '[Q otners.'tty.1 00 ebserve i' the 4:)1:'olbli.:tniuedo a'ehJe't~ . Ib. This: ~on:o~'Cti.l!"" Ehl~ .f:rpe-.hr. brings b oth ·t.e-'!. an d' :proJ.hi~ w-ould. iI. abou'[ :[he .motruon.i.y . burn'R ~:IU!IiO-type tbi: 'wiE eaJii in oundve:.. he mcvemenes i[[Vto1.·. prj m~ rill' OIiL du~ir .:111:. f { Those of us.j]J~re.e'ell.!oiport is nec:e..a"Ctu.ajj'3«. dle body ··~[tU~llt3:flg1!ZS can .J~in!l: in 'best el§.e. IE is 1tm postiMe' eo ~low down ~ pitch 01"ell!..i:si being seen ~ te get gtl .enciy.aetioe:J.impm:'raIu :il:d'!ldLil·~~.. needl tQ tr<li~.t. The e-XL:e'p:ciO:IiI'.~l1d ~OlJ. 'or 'most of the' movement we will do.eaceu.' OIiOO bcitity 1~yQ1iIt. Most s:ports:tll'e exp. Eve.. .l.l-'e 'I.\'t.ru~ of traiaees.1lch''liil1o is w. 2LIild ]'e'U~ e-oachillg d-~em.ve·done tth~m himsdf iP!f1efe:rtlbl.krH'JW-S.r~Ii1J'[.ge' th¢.I"e('.~ion d][iecdy behind die' IrFt.lltf albeit possible. this pooiti'on~ all.jenoe' of ~o.tI~.t>mdlj.!~'Ul dk. n.i."i.the .gnU'III.eC5-I..l.JJ.and thi~ WiO:t~~ fim~ most of the time.mce of the' moveme.k necessary for rtedlf. d:'IO.wi 'n the lO(:used intent {C! audTi.dti.it'eqlO!!i[."'hry Will.i H.oruhipsin real '~imt na -'I:' u ~h !i1Ln').I. ~ilind.lliIlDit 'be ·1lI11.~r eeaches rd.e. lip for.er.I!'ldirnJ.pea:~d1r jn' sLoW'.mel . Couches who theerselves train ]:5'0 :6av\e a:niIJ1±n~'r. It I' .'Llal to. 'Gould..· at the ~eeti idu. iE'!f~ as 'tb!l..eviolLt 1._~k) .lE. th e.nct~~( i.r:t. Thcir own :l'Hlt]"".ter~\r. to use '!fid~g ~~dul.~ J1" p-nJU ems ill l.C'b ir.<:~p.mg a'Shtil' coomes them.ilic:' oo~e:JJIce of I:h~ eoach. '~p¢ct --- . hack.}" _j • • :hm_p:tQv. The "coaching e'Ye"'"I. inoUti:lO'rolle.hl(l~e.t'his P·J:''O.dbl$jr15 lnfo:r:matioili.. ~nd it b why some esperlence with ~ . M:rJ. The" ff.!I1at.c~". who:se :i. and o-ruy -way he can kl1JGlW these thin_g5 is to ha.gk:sil .sbo~ld .cti«. .ailiJem:t'!s· and buil&s an impm:l[Utt bon-d. fjgure A}.ective coach unde:r.logy ~!D Ill<Y:3llutltite tl:ne·veil:]f:f.irlrrer.ch hi lb~5't!:oacbed.e C(1~he5!a'ili]] themselves .Q rt right. m~y I L_.e fOil a :let of o~:Sl1!naciol'1d. 'the best 'po(lS!~r.Fi!.. Or' thems -1\".~q:I\.iqlilf: i:mproV!Htlen-! So the ('..ll the ~rdsf.tbe frM'or 10 ik~ d\cp~[Lclin~ D. [0 obs~trV¢.!.(!I.s asamatter a :continued 6~~Si . pd..her pr.~ :h~~d :If 'he Flh of the bar needs to be observed.filld ob c:i.I~hi!:. mm ·tO~. Tb~ second is acquired !by doing Lhe nlc·jtemenlt.n.. r over :re<ielITlmry" dise:tlg. helps his adib~ll·'& ru.ih of: the rp!lilrtilre< acquired by you.q1le~eirhar f1'D. r.. llEildeI..in 1ilI.Ij£~er.imng to de ~~he' "amt mints he .:.ev.S hi :vc learned [rom themselves 01:5 train .e~E.£ "':p'rnclicing what 1'01Il.g it :lFlr:sthmdis iavsluahle in 1 me me e.)' 00 '!4'.':fo.adll!e~·e.y I~f~ecr:mcoach.'P\)nl._'nd cOi'JIching competence • and as :l.l'uO!Irperformanee.1'W~S IDsng.t]liis wh~1f.'$ du~min til£' shoes of their ." u'-a~n.:I!I.~:~ assessed orur.wn:vemet!!tj. bew.p.<illy oecur.1op th fibility to se-e all the rde· ant an.ough .:rn.standinilg of me a:thle:re ..~'v.c~ach.U~T. q-t.:d '!iIr'ith IProd~. [mm tlilf S:pfUrl:Eig p{lisJ.ssary to coo.o.nt..

ucib. T:fi. a ~s.:~vi~~:ONi.~ 'COI:lll.e iCY']!:!':t'ili4$~ v.'{l~ .tioIllS rot' iIf1o!! :sq~t."0.W)l'i!SI.u_e eeaen . :st.y· diff~RlIJIt: types' 0:[' :~l~gh 3£1o-d'! ~1~1t:!li~~nd indlividliid:g.nDrH.uy .mJ.flrnpr'.Qmrn>01Il sen&edLc~.:!( di~ffr:r~[it . • lb.en.t!.j.1!l'!ii.eJUi~.Il:'1 ~ki1rS" are :lraeo~ssMY If dl!1. rl_M: her f1!Gv.lin~t!'r ~p. m'flSte.\ er !!IiP.be deiil'h: wi~h illil.peri~..g type oJ .u~:1X for .f~~. .!.~ ~ (.i~ C_l~!D!E i~ i'iOOl!i~ l)b5t:'~~t'flEl_ (1000 '!..:a.:i.n:lrtts~ dr..ifi'6l:M-r types: of ~diI~.L'1J:iecr~.. acC'-ol11pU8:hQd be .ddf1te ne~ . L L _I ~.E'fs.all WIIJ.higb. f CJDi."o.s a.~..i.~'ltwidlL". 'me same. Groups of :a:d"let~i.J'~.1I!i:"~' c~'Ched} cliflcr-. D' di 0JIa.~p'proac1l. . O<ne .. school.cih~." . :g. r with . . and dl'cadl'i. \liipen' '[IJ. ~!:..!lHtctiw 1t1'l[L!Y$l::o omd.O'~:'~!C JCv.t:CI'.tlIb~.'!.iQJi1.the s:~m:.rn!l!ch1f:'!g. ~It!c:b 'preSs.pO'J1d <fL!S s. clliX'Ji rliQt ir:iIormtilly e'.nc.iD'!. o ' iboy .eis n!.11m~ e~l:ILnm.ll~~ pt.ncr.iisr.I:.gritl'tllOE'd maseer !ll:hk~~s" B~u~ dnes e. Same b~$ut.b. ~d :Iikt:i'.{:rni!. 't.tly mom irndiv~d!i.' :improv. (md ia £a_Gtall adde~ ~~ diffl':r'!Z!~t) f!E!spoud diffe:re.m~:r QnI}f see one g~R-eII"'U _L .~dy re . to he~r(O'.. tne tUa:tt.W..!~ .Hi~. cO~i'c'h.M. pm-:!:l5.£~I~[jg'p:..W1Stytillug.ef'..~filts i1R:' iio rmlln ~"br~.~m~k.!ar-s.)Uf~~CT he v~r..D. eeaeh i~11..\'o~wd iii!"!! A IPrO'ksSila~aI d~dopme'IIt:J' wide if'x.<i:~:eS'.'Elm.nct.e-5 'this [:mlc:~ing:ti!i].IlDID'g'SIE!Q. ~)ljy.. else ..dling~ A~1: lder rto£~_s.~t eleo.r tlppro~h d±v~ 'ic.oed!~'UgJ!n. w'(tY' th4ii1 a l'4-y~lIT oM.a:ihkl~' .

._he w'Oirkt The p.1ill..'. tut 'yal!"~i.re bd~t l.ESHl.hysi.i''ll. new 'eql. hJfilo :i&' .b:bi:-h {. cumtl'Jiel:\ci~l.. Mii)$t. p~'luo~l.Kte'.lin~~:p~n..ighcl:~fliEl~.1 N ·ta. ~ aeen t~l'ilw IUif '~e('..r· multi-s.1'Qillt'. ~h.rut:' ..L'iIed. 'b. touted Ole 1. A.Eil.t :if G'n.elh? T'r.c.oepi!.e~hi~ .. A g-entl(.'the d1II.ei~:tll.1 _~.N1ired utr.y N ~lJ!!ih.'W~s incutufomttd info the chain ~rnched to the 'we~.pi.oW .o~g.~~~~~ wen~ ~O' :~~ itt ~o daim dw.II~)()'lU':Iln1rte Yj.J L .gniUI f'Qf eatib Hm_~or bu~r O :p.~Jf Every l~~l"j' grew Str.kb.on d~'!'W'~Iop.S. = wer-.JJl whQlud !lp.ol1gh 1'J.dus was '~t .(jeriL 'Wg W~~ It'"Ca'i:ed '~o !i ~ri~ ~ bl:fo:re-:iiti:d~{rc:r til!t'ls l\cat1iU1'li1g ¢n~' C!l~r 'V'ia'l..gh[stack.t5elF.t whlch i[ is <l~~.ltnac.rliJ:'._1\fm. i-.The' . uti pr.!I' • .pe of history) h~m~ p'roblt:1m oJ how best 'ito f acwtatf!' . tools 'delffl. ~p:a...be or 'm~ 'I' ~m:Jv'~UiOtlsJ ~edl~~ ~ .m the f<l~'e ~f 'E1'terci..T..:si: the joint during the "ilie mO''i. OOmii'iilerel~.'lgii. by Mr.h devdQp.Ii!ldersts1~dmg of dLe..i'file.Uli!.r .s[UU ~eii:'Di~e' '~r~ th~ b-arheU.p. hnd Hl . ~Oli]sidernb]e amONiU:I:t w~tgllJ't 'uswg o~l.. flie5 . OlIti~ .j atnr was rf'II'.uglm.(tOme ~.970) details the hjs~Q~' of 'We.h~: it'O~.e eqrl.rPccrf wdgl:u 'U' ~ '[ 11 'j' .Q:f we. and._. .Mm].Cz. .il.. pMeelSies.'leO(le~ 'SUllil:e-s~.to :hs. l'.~~~ h~d !t'I.. l n~vicl 'W. $h~e-..~'j\ m'l.'!t~'LlII!.al :EllUblk il rhing. Barnes and Co.:!:.. ..Athle~e~ (A.parr.dl dV~r '!:.enl:. NaUii:ilm. ~ L '1-_ JP. ~n'lli~.rililary ih~ii:illte' kllo\'!.~'mo:t:ion ~r each llmh were s~orrs~'( tb~'[~th_~n:.v.ml4e ezererse •.:mm.~.ybillJder.mmrSm~nt pa-\itt"J:n's ~~k.illmlgbhy"51 SIlperb b(mk:~The Slillper.erybody th~It trm.u~. 'ljnd.d.j].s.'1iJ1.1· 'liI:])e:'~li":lIli.e.l!l.. ~ivillziiitioni. ~lrujdpul1iL'~ wu 'lh~.hm.e· add.l._s :t4~~ .ce tlrtd.g.were di11-sigiIDed ~o he used ifl.U'y· itO @Ife:r ~'O dlf~ 'tJ-e'l1er.OIf:e .':uiOi1 NaUl1iJu:s ei':iX'l]iL Exe'~~~ liltiitbinc-£ were no~ IltzW'. :t-rnQ'~il thOU5. a c.'ig~tj w..I'..iDfi::.t:S.l.~UWUS u'[ ·il'.O'nly r~t:mt1y (in ~~r.I!.ff~Li::0-1'l'. :~2~~r. d And the eentral idlilOl (From til.IdeS w:as: the rnf!m:n. :III :41~ mD!lle.a! ll~g . V.. 'I..J?hl::'.la~hme5..Lil1mQ"gY!. • N..being tril!I.~uJtil~.et .e0"'e~pe:r:l!s.ee:.lmrg dite-m with s:JlJnd or SfuL6t.'. tb.had ~.P[\QW~SSI.e 1". ' . .l.}1lcl.IiIS.. handoollle.! m1cl.~nclividu.:'[ e~~&~~!the..e lifted.e!dl.thin ".I!flcl $$ cl~I::' ~U ~~W brg~f'. 'Wmo1:~g'hby.sr. '8 I: _'I.' i " .Mr.~e ~ar]ies~.i'er:s.th ("O.t ~UU1g.. lciocmt~ tn.1I!1l0'I. n'il ~ IJee[CII est::!.he!i" wi~hOllt..dly in m~ !~t~l.rebody .V~ n~~~~ ~!r~g..1."iJt]llng whiCh.h(Olft.of y~iU'S &go'I' lrut .M·1:0getherin :.liy .[!.Jl:llWl1g ru.ei:'l.fOrW :oon~eUidve'[y.n .e. The m.l!on:.&v~~I!:8!ge Q{ ~hef-ae~ ili~'E cliff~t~tlJt pa:r!. wh1dl.tft wh:h ~!'l..)J:. . !if£e~:nt 'body parts w~.:tC'tice' .:e. :.i:'¢sl. The diHe're. .tl4CIjI.l: Uni\r~r:5al1 G~O'Icli:nt1l.ould be adju$."l-chin-. b~d.~1 l?Os.[.ted... . 'the hei~.l.made.Why b.eF~one !In:eu.Opc.iom and lar puillclDwII.me.¢s.zre .1b~ !!:lPfn:p1efe c~ritj.1.G!tic<u e.ukl.' end. :ipecifJiC ii. "'hetl!.!Ii l:lUg~ 'I. hO'Dli the '..~~e~~.l .par~nd.s ill g.be gai ~d 0\11. cl~~cdrJ):p·me.SQIlI. Mis..lk.EDt ~. .ctd.modem S"U'!!!1dud ~]g c('1mm~rcial t:'1ter. .Rl~p.ex. as me :te1iI.ma:rI named ArthuJ S J~ln~ in'v~D~l a 'type' o£ 'e:e~ '~.(iMg hehind the. .men~ w.¥.mtio:iJ! unit.m p. ~ 'Pil~ beffi~o.nm a :rev'!:l~utmns are Wll!l. .5W.lS' equipment illJa~:cl.me-j})t~ :m.. v.d..a.L~~ cl~~ r<i.ed resiseanee ag~.s-aid.iin~d .uadtides r .n:ae \V.'1lD!CetralDmg: ~~: b LL.t!aeh . interest .o. .ciq~~tyDf ilL[J.u~fo.~ine:iwe-re .S were' :b~i'iIlt to ev.e tDE!)L!\t] mrl p:r<l. A.m:ang the ['ir.1bd1s ~~d ~]~lb~s :l.'ill1S£m~~ '10 oomp~ ~c'l't:ed.ev'er..rIj)SS. '~'..r~ er f.nm with w.. }C!.D~al~'bodi1 e.!:it .wu'llCCI'I/e" .utlS ~"1' » lIJ!~!4I:m~ .~ncl.nt' .\l! b'le 'reS:tS~at))tie W . b~I.~dO'~ 'beer!: ' e~ph~~~. • •~ • ''''~.. it :pos$iMe'. sets. '.:lp]e 0:f.d~.lip11llte!lH. 'Eb.lS 0$ '1aqui'P~Il'~ •.ol1ld by' £il.I!!U. 'leg e-."mds e P .Kpell.hit\'h "$i:hiUlot~ih~d.l!i.Hr well n'ladf'.'i::'1. The G~eik ~Ie 0:£ Milo se:L'tes UO ·date.mc'h:l.n) inJu'.?.1lll.ll1!ne· d [10 l'at'i:~ _!.arf. I:?'e!!. "·on Eqgipille:n'Lli~ .Ilil:'lr-e !boor waS ..ruu[JJ_glOf ~Jtl\eng~1$ a:s::dd ~.e Olympic lifts wiibou:t l1'iivung' ~Ddo W lifts widl hea.ffl\fl!:ll~ tim-II .5 of 'cli~ . Rtld soon most Iifl1nS had the oMigatory'.J.ci[''3!1li iI..e" tn. .reLI.i:l!.Ina 'tr.~'IJIci'h.1. d IL 1-]' il.O"~.r. :res!s~. for... r.!l!Sthe :Il1L-<J.aIiol1 mat Mr.'[) som. rmtchl[t~ WijS ._ ~t:h woricintg ~<se.

be !Jc~ed~n .cordi lilt to the on e d~jgL1.llnt '0.cr· . thi<' loadl..r:mdle a bi ~it.fO~ the :muscles.ill m. omeone b. the ether ~n..1].1Jght "lelf1! qukkly .I:lI h~mtil 'clJ is.dI.eL!.utem of JS:rrength Il(Q. 'C~!L1! 5~Ul1e reason thfft bil. The I1ervo-y$ :syste.5Qp. " NelliromU51.~t wor'l.['es.'be ~nl:iLe l. W1'le'~~hi!:Y wen. exerci'e t:dl S'ep.'w..ry exercises we 'U:5Jil them to do.r<trme EIin.$ d«reasmg.!l!man sk!e!~e~~i mlliml3'JJ ~l'iId anato-I:ny '~l1dEr' iii.r:~ ~h. y 'tb. In this wary .asing. member w-anted rOI t ~ill"il :if h a rd~ . to any erhe i:' !t'J.s5>lorul:1 ediULa~]On 'W'..:ai~:c..t: 'lite v.m1 Ul}i.iou ly un a vailrubJe. cc. The problem.s~e:Ol .L![l>e$.u.J'e of tl'iitt 'Wor. ec move if.his..."tI~y tliI.uil.s eqt1:ipmfnt quiu~ Utel'-ally m.jt'1! we manner of its' de-sigr1!~ ~i:[l:i.u.r[ S.og to do sn wou~dtl"a:Lfifi!ithfWJy for memhs '\'I.tud ex.. lind 'me rdi!itionshi!p betwel:J] dUi'm is .his.]ce.lrnining. Th.gu~ln'W ilh tb~ 12.usc-.cd.f~5(1on IQ'( hl..:m.aclven:ised. sino: 'v.enU. ry speec of the movemeat i!i' determined by the' l1l'YSCU'~M b~~ pteV'.n1. Suoh pro' e.providing:).f[)~~. os[e'nsiil'I).l. e me 'body.PO siMt=. ifWlU ." lit' was ~JmOoS :in1.l.rom:us-cuJal.ma.:ln'p:r~tes~y.ttsici. ..=.mmu: cnJ rung -any S Ltimil'ifit.muv.t: W.:.l\i.-~mtiorll ci. ndJ:hen ~vt: l:hme camp nauts.rnit[y..c' the S'&re.lot work '35' it W-a:5 .n.. .tt [0 btr'b IlU-alln:hnlg _ mITaCR~OUS thmg would h_ .LS.w.f~motli!ot'l'b!ii_t"JliIeH le1{ f..ed i[] d eX'<:Y.'Cicthe ~i. esign.m:-'W.L" force to. use 'ba~t!U&.e re<UlOitl eb illl i£oL:tEed bociy-pm't Ir....r.·u:hin. N~uli]..:t_i]!ge. inr.'. of cite ma>ehil1e.i. ~'re~. m co.u_it. J!lhl:fd~ move the 'i r)in es bet'W"eEl] ~ __bones.s!iE'.~ oompa(:l.In em p1oyee' elh_1iGs'l::~M".embe. uscles in'l.ll~g't:b.30 minutes.fe. someone ha-d.:pcdy :pe1i"formedJ. thit1 pl.rkOIJl:t with [lute ir.on IDUSt bt: the s:!jme as.IQad~.l'f.oirk is.nc-~ple the saIlile wny .e tlO mO'n tf.'n:eril: .!~ri.pa!t!!Il:edinrn ~tB CGml' tJn:u:tj. th.ventio. obtained (yom. :lIucil'mmmWni..!l:tthe iLaw .U1!. dOric:' is a ful1ctiO<r1 Ipf th-e of-sip o.gth ]~¥. cO.'ejgin ac. B!J~[~s' allow weight to be .p.il£O!l::.11 machines d{!l~JIU:-~w.j:u.p ·nwttce. ~~t in which the it~l1gth will. Bahulce 'bC'C'w-e'e1l aU the' mtli5d~ i!:1\.rle5Jted ..serious .h body to mOll'.YSl sm is used .V. .IiiIIIely .G to tea.J'i. ~Jld m{.• TJ1e' .'.i1M a:ttaC-Mlent position.Ii.bow 00 IttSC ehe whole -ciit. <1.ehbim. body fllJncri!oos :H.d . '!:. .d.Ltll" s~l?eeU'. training win nor be u tili~e. :>In. rJ!l!.WPltlef!l .na~lJJl.<l.mptQYec could be 1!.Jlv.e:rs: ~ eq..tm.mli! they had .e-based.they .j-ty·s.hm' 't!Ji in. w. B-!litt wi[h N@"l'tilus eqttLpn1. are . th:u..~u:)llimb length. lil"e.v.:-~Knd. total-body w(J. IPn.'!-tu[ledi by each jndb. .r :lin ee s particular T :tl:!:O\~(:mmt pi1IUf'.ll:[f~butc their . M~cb.i'~p ·Cit this i pr.oll'eovr:r. If .g ~holllM .pt!.y.iiiny other '[ot}~~ ctln use 10 ~iJ] sir~'Jl~dl.bI SiU!petiof. when mr.dse-iii eee .SiUe'S tlxpmtllr.-airungreels that have ever been devised.eit'C'''Ulit GOulcl be c performed in abeni .Lty.~.e'k _ more ~j'dght than dl¢Y had gained EJl1l..l!lIooUed by m:t-d the :result of ea£h rr.n of N ilU. is.CllIow 'L". WolV)" this is.rc:t~i't..(:" t:bho!f~e.n~ a! tha modem In-:iltb dub p-o~lb]e.force I£..Uml'tilbOilliS .J:l CO:J.ylor "dlC .reJ'en~dto .bici) u-.j' 1/\ .the 'bod.t'.~:rornicaMy' deterMjrmd s.ed in :<Ii movemeat is mh:li:'r~liItin the e~rcii~l sinee all ~hr. w. t6a£.mmediillldy pin·_ widw.1VY'~ • [J."E'.weiih'~ :iI~.() grun m..furirhf'rmo!!'.a.~ DI1l!E:u. he exercise :ial.k.lt doesl1'1[ Uk~ be 'se.nt~iI:'. ']I~'bm~r cllM ."'\o. and trai:trd. Barbells.'I. ~hC!'!~')e['L!'Se fI'oo·t..til~s~ a.m &11.y is d£s~gned.1.rl.i'b~lh·wo.r-~n~ It that ~y.!J~' Tr01!inimig Speclnt:it)".f]~~ilbilityl and n.of GJ::l:l..e'e.e hWDIil!ll. and We p·rillila.ent" a minmU.o..nlS min"tteiy £iil!l.a1: m. o:~(O~.r. twctiQ. ~riOt to tbe in.".pP-t!llI: thmr wo!UJd. Jlfld..s to be' 1i:.:s ~__at W'.i!j~ e.pril'lcipl/E· knowf. PeopJe ~?'ho were t:ryW.s Slom~ .r. an Ut~ fortlln:aie rea]1lY· ~ndexercise programs: mus t . M. ! rraffi' c~p:a_ci~in 't!t~d~:b..miU.eu·mnnlScul1ti' efJi(ien.J.p'.l:[ ibodYWf'igh~ doj I'I~ <L c-ircuill.al1. to '!?aCh tlre bCiJlth-5p 'StMf !mY! to.{ [:he: :s-y. slilll~ time eO~tlling and nOI w~Jdy avaibbie..a he hiUI m· learn .l.. did .

slk.ly d~COl.': is dc:U\!._ in 'Iil. M~t peoplCl' 'Who cleim ro .Ll.tiJity sh.:tS'edtmininfi..l1Irt CDIIls.t (lEi.C'ln.s .. and women w:~me bene d~n ity is.Q'1.u wh~t 'Wo. barbells requi-7e ~h~.rn exe.ovcme:_r['tis beiag trained. even fewer know how to t.en1a.uely iS~.ctstiilIt"d tlse conrrel of !:he b~_f•md the balance and . tendon..ccp~ and lut. 'to' remlt!!.) '~ha~1~t5:~:S? E ven rnashines ilia.oj th!.1 mgt L .mf'1f[ the . The 11.. theie use.at .CI[].l..Lhirte.1"tild!1:' part of it thai: re rna.l:ctLQ.e e1ol:. since [he P~lLrem.oo '~h the .lryj ng dq-. why sholilM ·they h· ~'/!o€J ~p"tnuely.rei!fll df'~t:ibed m reach 1!. uarte!r\. This !r:Lecliod.msl:r:imgs alttt..metry ito be expre sed. $1Lme time. This ..ued health.loadifi.me.d.cl bnl n ..ti.f. N 01 n IItuml movement I<. .irli majo.1I1C)w:rrl'uhip:l~ joi [)t~ to be 'Wo. to ma:ke dt~ :MI~w mcnrs.·t or in oomin.lllsi .tlf'b~ C'1':~rc.riI.L'euC'e with barhelh. >lin Oli'bility to c[):!]1!moo1c.eJ:'c' .:vidiAa~ m'r!tropo. m. ron be done Ii~frillrundreds of cl~{f.of the' ihuman u~~n. mwl stien Irom the hamserin . L~livin.m:UJ:1.l · correctly.· r!:xe.'g.Ui.e.pr ~1.ny movement p!!.5pcdfiCo needs..rmed I]KU does Ihis. .erc~~shas been developed O'le'j ~5 y~iI-~ . An. d.1 L~lbt-c tbe qlll.git....: b Q'v.W4lI~r of pe:(lpJ~ li1. 't kn. jrl:vo~\le v. dte needs and :llibil. -quipprng dt81Jl.m bein.b~e:nh.hc' IDOVemf.jpen~ . The only prob~~mwith barbell ~raill.o .e o(hclI" benefits 01S well.'lrJ'lo:retd 'prindp~e~ of rE'Me:re.pPf:l'rt Illc wt:igh.W'lie.es.i. .~:ned for this p'i. of W1ICru. terms.l!rpnse.r.j).~d by the trsinee...j'mhef' ones th. andehe clme-hc.~[IJ the l9g oomruetdil~ fiJt:t1i~5 tndmrry.. O\Tef.iDg is th~ rllG '~hat t~.ay (or ~ hum.t'y [Q acilb.tu:l!edof rhe trainae. In Ffracri.t~r[1 1:. nr r.~_.my ether tissue.iseand cOlJ!Llpl~l\E'ly a.lsl[.ca. or dl~· .S'tn.pt"05ipecr:ive:'.m. be bU. fiv . Since ..rlc..J.j.i"IIl.o. There ~r. er 'S~xvery funrttjoll!li~.i!t~!iligii> Y 'ry imp0r'i:ilIll1 ro older tn I[Joe-5.b.tDls nerve.bseru ~n machineb.'1-0 retain .11 tell. It is sugg€."tirU be pcda.IInig.s. ]f cost is tlOI: ".now hew don't. tb~ 'b('iH~~ what ul. .ndbtl xnnes denser lind baroe!" 'm :r~ptJ1'IS4:: to heavier wgigl~l. h .c't~lIlt~errise.lined mmt other Ibarhd~ ..I". And if most people d.f.m..[.i.1111t exists ex:ce.individual.'ilib-o'!.he. Il:b.. !!.tm(!llt![!lf dle w~igh:t.Siacc they aiWij). eKtefl.lfel very few places ro le3Ji11 OOW't!OI 'toCadii barhell c).h S:P.l:O:I.lr '~.a.P"!lm.n..@. e pe:rwlJi~l t!X'pe.coach"i!D t: ~t.tte ~r~ce.eJIi:\[ the' '~{i rime are less I[han optimal. :&i!['btII~ parmir the minute ~d. Bo~ . QU. 1 nL'1jor i fa ..Sl.ed by (he .ere6se£. tire f ct that d.[5: :511Ificiefid~rlleriull. '[be ti~.rk5.~ dol lar.:!. Adding eo the Pf9blem. r:ype OIl' ~q'lliprn~n[ 'ta'l:my·.hr be .tj.rld.~ !1 gi:ftri time pe.•:It'[.}I'1:l t:t5SU:~: ust like musde ]i~rn~nl.e .:rees of ske~f'l<IlI .s'l.:( 'me load i cont ro[l.evcery speer of that m. Ihe barbeU e'li. [0 balance tM.__bC! hods . I:{..ury of ~O'p1t' dO-J]"1: OW how'H) rdo l'r co:r'fiCcdy. be an impo.jJu·~d.'!: .eserc ise ~O .t: machines. ll.~ in ii.is of indr~c1'-uah.ll"'irlge' mou:J.. in jl. $t1'~~re~:rQ. weLgb:~room'S .~Beesese :sO'mtlbody invented l :~rlrl1i.requuJI.1te'this experience. This ~~~c~ of exercise C'1I!.\i iilJL(1 M legiri. and m. is.how to me b. :"1IJ!nh£':r1l101f-.q! Lkc.r'.tf4. mi:"gln.'iI'IToO] oyer {he mov.IIE ·th.rs work H)~dte.l. For l nstance.and '[he C'. 1 i.ii:!i$~Ml. indivic'al being . ns in. nm the ~adividual biQ~l1«hl1lni(.'<I!inllfl1i.ere is 1110 w.rr:is~.ate a concem ito jmrlfilJ.t l U1Ii~~llg with barbells in ~he' . Til ~~~sp 'ct of harbell u"9...ldrtCe'p~ muscles i!iil.r A ter -.y . Ii t1't~chii'J~tde.a!yF uaeticn tO~E'the.1bsenc-e of qualified ili'l. b.l(.l:·Ollg. aee unique Eel.rt.utb cosr oL one circuic of :a~y h mode.every:up CL oJ th~ movement 0.n1itrYcttd..s deseeibed m this bl101tr .bilf'I'iiUlon in deciding which.be.I[We.ttlt..j.e vast.'tm rnittoi>ld.iniEl.'.~lJ3. i~t·toor.cflio<tdin~·t ~Qn ~ .y people fr. ~I.the bil!l".m1e"'C$s~f.j! f!)ft'~ on either side of d~e knee.r.tH.u:.ies of the '00 . it Old lIip ito ex:if'f~'C~:S~' 1 iU.Wirmen~ dluing [he 'movement that allow ind.:-i.

i'~i'n~1iit the' SUOC~~ll.~jng med"mdlsColin be. "li':O...Dlrrull.'i!i}t! ill I~~e'rienc.lS.l!ild }{1ICw:ted\g~ 'ilI1olug.by his {. .hi~df Ith~ maV.:!.hi's~ o pet.pprot!!ci1'i' 61~el'-edthrD'I.t.\~sf.i'~"~trh: and <Ii.g~he:tloo.clltose !ibtid 'U"aiI'JJeES in his .5~ren. 'dus iilil.. 'IC!. "f his'·'l'iliJ~S".e..·. ad~ted to t~~indli. .~'~~.}w~'lir~:tb.viclual ooaeh. then If'' .i@h the 'i@. these tea~..~ru-g~".melJ-eiiU~.III iliis W:al'.nd .

.'-_' u.• • • • ).'he S:!. _ 'I')0 . T " . •. : 11 l .at -· .-.q..

.:ei..io[L 'wlmile the liii~ ~d 'le~ arc the engir:u.m.[tlul]b]e tCl. in the hulk (]if .eof ~l'IDomr and kiinelii.Jtyp.o.ri ~r.a.tlueir anilIDmit:r.p!ialatiarillS !being cam.e phy-rucaUy a).i!!f!.aD:Siupp.~l~~es [Wl.mu~bE.f.llmg 'wi'tb ~niii1ir'ed :pa'[ie~.edie :ftlr.re. SIlml!: :pll~tL~''tbe.Lr' :tIIf"e ~ta.P':r:o~e.es.ilW~ts .c. Ul!:. ~ most v'.Es 'Eo healdlY :p. . [echmique~ . u. '~Q..:~:e.itth(. A rotted :squ~'~ p-.f.r.-.l!tc: t).qfl!~ pfcJ'es"s:..ril't.p"d~.io.l:fJ..s praetice is the resulr 'Of :fui~ squats. while ilil¥orcM'u mad iI1e." as lClng as d'1le:r. 'The sq. m~~ iZlif eere strell:grAl mdi fortunes have ooetIJ: Intllde ~Il ~iIlgiI1~W W:ili:y.~~ body .llll!<l: ti:~.~:~~y fuorbilm hrl5ketb~~jl'or :5OC-CElT.qliisil~' .sd~ 'I..~~a~~ 'wid} be i:rltt"restingu) 'see an ott~gpcdl( ~.IU.~Im:pllI1:u1'L~ ye'r ]~]mt :poQ.tt 1tl.~ squ.rimo . that the muscles giflt: sJ.d. As slI:l"e'ngitl:Ji a:nti].apii~tsand o:mlCm" quasi..riec:cly ~ai!tllus ~llthe to:l'Cf'S areuad knees and hup~.L'l.te wer th~ b<iJf.tJ.5sioIllal<$ 1. IlIippyi" mralC:~j"~ "1Ih."8ruillC[]ol'l!al to runctWII.rly 'illIJ:tIdS"rStlDodezercise I[JI ttailiJLKB1g .i.ea!l [ell n.. Medical . N ili'~ilCo!l:.h~t .<l!y H~nd [0 -app:ty d:1f W.e .' ~nd.ItiJly ..uud ~he eere (If 'dic body.e.tic oo1J!!i:rnci:i.['. whose u'ahli.!lfi!l:l!'V.{)i~ is.g.[\ewh.1mg '~hese'ml:i!El~ in 'eal1~tlY'.[ftg ~1l!dle~penise'is.i!!' ~~~jm:'sur[~i:! or'l1..~.he tiii.ki1tZtWled~.l""taci.Qwmail~: aad l"I.f h~'il.tt mi. e:xacI'~l'[his p.j'ebeen .trt exe-ro@ meo:ry or.llWI: is QUI' j l Flg~n:' ~'.arnletes.~tile of .nt is true fo:r .e.V.pL :itlll ~xerc.~O:f.rn.!I:'. m~n&adapt to me..E:!Di.~~ and 'they are u·a.l!tn.J".!:S: are net ~e.thtl.sqr~<1i~..gy.o.rity ' me me " - :: - "_ ..f.9:mdic.mjenl as the '[ft]ns~. that &i&n't. The IFes h:).l!J 'mU!Stl~Si.'I.orn '[he truak and 'trm5J~rs kiiildlC po .mi vsred me.er.-md pm.mdLeT [he farther ilWiiliy Irom the Qorethey are. £iI:'om ~ht::'p:.~ barbells n~d o~lh[}p. :.cJow~.lUI ~q:wlj. The :rnml2: ~hi.: ihiGI1 ~ !I:lo hi 1'1 (1\) 'llIL'!1St ~ ilQw~nb~l~ !I~ l'i).r-escimJ.. WiiI.~th'~~~.r'ill n.!J: ~:~ 'f/.:geO'lli.1ilk .m J:'"e't!J1"iIJ!rng i[.ecl iSilJim~erica~~. O.o~of sport.lll seme aee C'i.g'e~ . l the .100'to d~.!fI.E de~ig~d fOf' d~e.j ~'~ O'f .y.es5:My~is !lO't th~(.ilI!O'Q:IO!l1 exe[Jc~seknOWll as the :sq.T.nr. The'.. MJue:n b.a. LQndi~.~m. They $t~dy sur.~~~ w.h.e. . theillBeh. ~. '~~e~@' wOlrks d:H::n~. .jnd lila)'!:.never 'been m "3. '0'( d'ltrn :~~V~:er 't¥'~r.:s to train the i!:OU ro.D~ OO!:lf1U~ of .th~W(lY dlrt' skie~~titbiCi!med~$nics are L ' TIl!~ ~qUi:lt Is se EFfer. . U.o:f: 'the lewer 'b~ck. IJ~I .ttJk ttvlLl'Sd s."cue' -f'01? h. ~hl!:'~hol.cipI.LptEOIl.o.ex. They are ·5'UlI'geO~$. ~!'I Un:. kud_not EO .1\~1Ilf g:ooo !lit it".mDst.~~IS:1 we·deal with heahhy. wQtiM.ml1..Uly fun T"3l~~"o£moiion ~:f.~.r.l!il :o:Il(ltillli'. The fylllt.ed.o!f. l and ]~'V'C' Fult 5l"Jtu.J.. ~S'"ur.per[i~ iii1I~N:eocire'..c~.at h~$b~~n 't lliI.T.j:lI gil ~11i: ~S m~.['Ql1g set of p. do./'I!fseiiil:<i.i.'C to the poim .'!Jed Oii:r>ect:ly ~ rnMlY" b~'I!e ' O .i[JIitf'.Cl' SI!.~ ..(llller. U!.he~lttE'r of: d"te' squat.f..tlal~hylI1divh!t~3h is ner the S!il:me' tb il'1Jg' as dtt!'.g :sj]~y.Y' i:t '1llS"t:Sdl:!!' :mySde~ .gramrning.1~"'" 0'1' '[hi.~l~~.presC. and Wo!1i must Ieam the mo:s~ efhctiw ~<!irS to ~~le t]iu~rt' bodi.!}osrnJ "ribe:-. Bl.lI!eTa1!:ftl.rnpf i!l[lrl a iaocl w'O!I:'kin§.[1:0)[ :maw what i~~ ~2 pt'rt:'Cint.l :f.ig.h~~ :kn&e practice.mo:. 'the' spt):. the singIE" 'i"nDlfi.1C(liil~~~dse1~ d'l!e 'w~ght r. It would .dse JP'm£~5SieIllilob.!. .

below :~evei.'.ll.2).J.ll rnn~f'.SI1.~s.h~mSiEr~g mij5d~i ~m~ch~ roo the libia .NbDI!.i:S'.npoti.yand.~l ~'i.fl~xiai1 ~ [~.l:l~.IeSipOnsf'.ll'1d i~ci_{PI=rienad! .~~.:q. the Iquadr1eep~ 'li\ridJ out ::uTt$s.I)Entlln t.~!lJJgti. · r :i"U:r:liI.~ned."'!!m$~r. partial squat.!ii'ld . Lililiti ..e.e. ilJ:O~ tully the 'S_~fest: exertr!:se' for dLe' leg knees.\i cl1('!'E..i~d.ciI co. lI\lfIllI~lttli!!~ wttll g :lHJO iJOtin-d SQi)liLL q~]j£ler·.~i. litt.It.: lIGP5.ble kitee rb!ill ~.gIJf· il'i1.~t.mli'ul~e the knees and :. .EI squat ai heif!lg 1l~r.llp 'ti:! d:liI~I:MI1. done w[l:h lle:. . nnd: ecmrelled !Jl:'en"l:!'11S ~[e:m 'by iii.Pl:!Nrji':}.ffll.[llellJllta] ex.m ~ .gliLlillf!cS ~d rhe h~~!tlS~r~!il. Yet rhygi~~.n~ tnlli "'When P""'norrne.y fuLy 5q. mmintll.t ~bat :i.t.-:ifll1ljJj.TI1& itt~]a1tui~[<I.!i.re..LiEi~ llie: :fib"\'!. sreess knee and.. :500 p!:il.!~'io\edfIII~l.-".. squat:. the top of [h2' pa. it.n s·ti!.. ~ .g$~ s'm:r~etli~CIi. Con-eni: is deep.)' '1iD ~rnl!: PI'-~\'~r .e.ll~.with. I!.3)~The f'iguftj Ij:n~o:. ~~r:r "'~VC'I~n1r:JllS: !l:r. ma:ssI.'~ ~~11 I1i.5.iiil_~red IJI Ih· I hi ~~.pe:r.1m·w.. The i.desw ill'i! thit' :hips' and IL.000ddi'~~on.enwe .i~ig.:s not.is.!!I!di ~l~ i=il1l1m. t...F.~'1.of mouO. ¥ml'(lD~ I[If wllirdl blll.t1 of 'Lhe il'tht~te~~ milld. ..~b:!. t-o' 1:h~ bonom il2!f - .mollllli't a 0:[-' eefi~ st:'[~'!.·".efe:nced [OWiII'lI' body!ll'X!~_Tit. ~i!:'ld\I?fil~!J~.JCl'pt hill!> ..ll'l~r 0011::' tlioii. j'~ m.ei"l'IlC:tiofl !}J [:h~ . gro!iill:ild at dt~·f~i: and pr:Q{'.eo.KVlm·il.:jIl S'imi. .ise':ki:r S1!Ifety as 'w~Ll 8! athletic s. :fu.' • ·thIZI • SlIl1e"]'·dredret '[he poir1!'r whej~er.:!1 ~'~'PQ!i:'itS:I. the' ~{M-I~:s:trnngdJ.l'OOUceS iI.u !f.ed~ee.if.y mher.r..' mum::s The [iilI]J .'[y ~.ingthe . leg ··f'Ji:ei:Ci~.1 'W~U:':ti1 ]!errlQm~ rnrr~i:t'1y. iilDdipmi.p.r:an:~e9f.~m1.1!ffC!L~ the' en.s produces _I1Dn1'lQ~c.~hlc(ic 'u'3i[liE!fS :regub:. as ~ resuh. 1I!}(l!.o.hcis.s'1:e-mK: [i!titm'.h re boody.~di~ s~rg.from 1m. ~aT1ce' .squat. the pr.J!iIl~e:r 'lh~ I:a~~eious ·dite~to.Q.ppnr. with is fd .g~The ..[liiti:IIDi~l1~~ wjlb diisi1iil.pt by ·O(W~ W~bS'1r:f.p:«iL1~U po:t1i't~Qn (n~1:!Inf. ·tIl!: sy.M:~'p.Olrild~hllt~ .(fi~.!1f' ~D!: I.f.. tnli: ~ul 'The £:qu. SmW.y gel ci.gb.tt:.I&ity of the pe. In .r.I full hlp . reach a fun stretcli .. 51lf'!:JJ.'i1 Jms ill ~{i.rm"~i:r·e is.ii. d~p is II.5ed ~)' T'LllT'Iflfl::r.OO ..[1if'm~18V :!~-tlct1'! n[I Ulc .eEld.b.~~~.IISl..Lfllt. itis strengthened ia the context o.'t~Qn IJ1 tne s. No~ only ~.rt. liihj~ rtllr..'llIlfIC:EE{'!jjii~ tmililll.endy.. 1$.aJ. ~~11i' tl1l!il @:.~~ piU"l of the ]a:. Squ~t ][}ep:t.he..merapls. .Pt!rftl'rm •.v·E. a total physical ~:r:lld . . .in~ 'I.e~hoIJ.!jLiUletll iJiil1l1l1 iJlmll.rooidled bY' time int. 1~rn:J1b III Il. iI P.:e .ho.. IL.le with :p•./. more ·sta.P'S d rnppil1li me Di:t. flilf[h.. .lVY w~igb:r.nli!'.at the vel"!!' .'II~'e "'oore. .Qn£.PQ!:il'l.r'iy t::!OlI1demn tile ·iirn. r1iuni:: p:!.e.E' of 'the maVe'IDf'IIlfi: 'Wite.lb_Co:r.

~ly'l1l' the at'd.i. II " •.l(.. .nsl-u:.<"ed...U~t1iflg .U ·or the f-ort. coaches are :£o.fI"IOH~ ~ht.etting.. p o:f b!2'nefi!s .!J~U" b!:i.vr .:i.pmes the traiaee to bllek ili:lJjtllr.g_g'i.1..r~ .1wef f!i['t)VRIOJ.~~:t ~"iiOBs_t'lJlp re ~1. " 1 ' •.di J:iehui.. .'-'&~ i:~:\~.\c!a slish-·t rnuO!.S who ale mis&mg an ACt C:1!ll! safely sq-tla. '1i"L.5q..dihQ:J] rot. their wor:k.gs dli!ill . ·fomball.hE! h::un:s~ring.ing ith..0 stress lil!l.uIW _pmral ~el(!VoE!ry' I_r.cipant.1.0~OQCI~~iUvidtial~. full 5Jl:tiI!HLi:..rn:ecoh:mic:ll1t::ffi:cie. pfQbl~.G:ro).t:oach inii:Q '[.gteh. b:!.ilIight~nll:1. due to tht snbn mnge of mObon iiI1:U~'we' gEWiVe:r .U. '~g ._.velIi~.. bc~is 11 u~jL\lI m.iili. The :t:ensilOifileJ du: $~!i"e~rh puHs ilili: iilhi:'!.ill.Jp of museles.d!.1:ml<U]:ciIi:g ']n o!I!. the m~veme:t1t . w. uus 'Way~ W.:..~.i.~tb.L lif{~rs...67 cQl1:J]ttie~.8Ltncu.~IO w~th ~pod.•.:a T.] ced by the ~aclrirepcsJ whic'b.lIf'm.Jlit .ea.'t: .ThiS ~med.e.Ii~f'. eneil1!dm..t. the f~!\'rd.:IL t· (iC.ptJlSi~ ]JI1!'tlJ..fl!l. ~n.cos.f~C't that ''I.and' the f111.:d f. ~tt. II.'l.[qgl.i~$as ~.lBg_5.. uee-n pr-o[!l. evr..i:i:geHThis fac~ 1s afll~n ove:rlookt:dwhcn •.1U'. fr.ln. would :be' :sra. with p-anial squ<'l!IS.B:tI!l:.tht: : .rCing. ·~~!X::hl:i1l1.te re.tl. u_'!:_t.iUll s~l'aci(l(n [he safety ornd. (urwa:r.~ be.dQ:r< shear.·t)~pc.(U~ilgum~fe :~Q.vy :meigh~. !1qu~.~oth:. aOlJlS<L-tl.'lllC~. fornrsrtl wl:~h dllf' to'~[}. A lo!: (ilf.lnU: . "'1'.ame.ono:. the' ~ ~r:ld'l of ·the mus.ttiD[J-a~ W (l~gl!n]ifting: Fe. E1r yOliU" pro.v.'r ue til) flilI15qU.' aim/g.) ..lk:n~..Jirected.Y be the h~gge-SI.!i~~.1]·lll'ieosu '11~'k .help :foonl the gl'l.!: I"" . ·w-e.!h~. ~pbn.~ ~s'porr.orw:l. w~igh~ a~ .. ·".rned . o Q[JIrit h~'~ ..il!l!l:.i2d ~~ :p'robl~l'tL5ttha~ Com" -with this 'j[fai.1r~ua1 ~. . ~ Ii.tI::Im'l.o. Uro:Ierde'l1floped.u'!pj..!Protect t.b.nU.lg.i]!l.. it .uce.~r'd:r hiindil.lt5.-lil5: can . e5't m o.rlgi' i:hll-s-.-oan.trt'tt:n fDiI' the ~. .ilIlS de fLm~In rhe :5.f.{'nbllm1tl.oon n~$!. ru Woeha . CUrneIl!rl:y Hi. pltiJU fro.l>!:[l athk--li:t:'.a:n.of tn.i\~'ry h~..e!rmg~nrtel"l(l(r Cri'l!iit!3.'0' ' [:f' 'w~ p~E:lIlts ACt :sltnbj"l~ ~hc kn"'e:~ it :i".-plUlning.eI!l.1I\.::tWi'Jji!J.w<~y be:!(!iw par. Si:I.ii.rfo.:erri. :mo.tiLbr ru-ro .t.ge~~no1\ ene ~):.7 oJ the 192.om the 1.-the Il:lO"i.el' 11.citward.~ fun :5.l.fn.'ti . ~.In :r. -the tJp.ljJI. O'~ympic 'W-e~gh'difue_t:~ rovide a perfect . hi:t[ustxl.on.e to the .:eo uOG.~S5 of'itD:ree limes 'the weigkt dt~.jJreS'~ by '" stlf'. Tni~ ~hcaring . tr1J.2 to ~ ttJ.' the wad.-I!I:s..[lows '~lNmro .o.set"n~ 50.:[t::S< of.~ :15: 't~.h.e squa'run-g '[0 t:Ql[J.r:ilt . ull . p. '[he cibu.d .ing.Jiari P~. .ed posi~iO[L '.lld ~!ifdy'.alone boasts over. dil1e.!Ilf'1'I!ItO Y01. out e\f' 'IJIJ.!i.:'dy pe.iIcimJ. L:' . Oil .Sot}" tb_:a.otlrmdy .i!lli ACl if~lurie~~.t.ng in -dlI·fe!l.gS b~~· on .. bdng ·puUe.-ep squat.and L'U~I !pl~ug.po~ibi'r in (iX(.ex~remr: ~pJn>a1 ~Qadlnt thar usultS'.s t.llit by' g.mil. Sit-ro.@iWf~rn[lc~ ie's ~'M' he. .1.tl: ~I!.illit!~ -wny 'Iilie ih8m~l:r'ii1~.md.glO:t d".i!::" either b-ilt:k sqUO'lf$ or froot squars._rre. r~t M~.vy 1.if dOJ~f' enreJ-wUr 8J!i1. OOC<LU_S'e the ACI_ is 'I.'l.r':.b:r doses 0:[ p __j' ..1l' re l' :iI.lldi of .~!['.5'" f1t~·f!Cl5ttdOf' direr tioJ] l' ~I mI.l.i.tlgt.yhkh fn-tls ~o prov.iI the:it 17 YJEar old lme'lUt1f.er ·oJ.~.'G. .k.~and the 1r-t'!ruhi:IJIg :5u"~Unea d'le pl. this.a -CO'_n'... . ·M.qliu.may be rno".J' •.ighrl1ft~t"S ~q.':'j illii 'DiOI.l ufiing some :fonu of lbe. 'b.5t:r.gees' h~1:E1i.~. AI.£te'.IlfI:de:r .ff.rtj:. £-o:rli:r.bacla .eIJ[.i)j.Pt:o-pot~Jonre th... :full squ..~in iii! mn'.P.ein liti!l.~$ ·bitck d'i!~~is .i.:I • ..reztih: of . sJidi:nt :~:rCil:'.s·..~a'[.i)j] {[--.IJ ~re . p'iJf~.hap.i~ Olympic.n. \Weighcllihin~h M!l)i"e' U'I<lll .d The h[lrtlSh"i:ng5: :ti[L_i:d~. ~e~f..!l~~ $ql. h-_avt: IL _J _.'.e~ Tlle h!lm~[t'i.pi:ay.from the f'rO'I!D:t.'6. 1 multiof.!.:ii:g1'-]:~Jttne .ltms call for six daJYSway .:1'anti ~iL· • ~:IiS 1:0.ti1:i'il is fG~~1 from t~ qlJadr]~fiS mel! their iUt.~.J..ra:~ .Ls.UU.~elnlJT.i) l~rot~c:t' ·thti klle:e du:r:i:Dg JI full 5~1J!i1·ti .mov:e-~iliI:~ .CFm p'liJtcirJJg a.Ulil'b~'r (If: pa-nj.e' b ott:om-.t IO the :[WitH of the tibia oolow the knee.LIJ:t'oJ. ~'I t.h€ ACt dlll!r. -.m. m Mern..j.th~hack.s ami.full squ~. with.J ..can p:.ie . eYi~ly day" l'Jil.is cerreet: dlley st:]II.r-.ww~'h 'i.dernliOtlJ. countries: ill: ~he w~fld '~'O'mpc:tl!:.::F~wlhT i!:~mldQn [llIJid widlOllt . w.1.e_l.lJtillJl 't'he f~U ~q'l. IteS/V'}'~~ ~ ~a~ be~.m whh ~~.t: ~ir.ehe h:1iififil~triiiligs 'Whj]~ pMtla] :il:fid Sl(_l'I.:rin).as dewa'ttLi:rlied! by the Jllecihan.OIII (ChimL'ili..lill' apart.the:: .i1ilYsp. An over. Ji -~:m: the tibia :from.1l'I. w.s.:J .l! fOrw'atd.ol:'l~.l· proth.. .cy of the ~Llaneii" sql!. d we .~ O'Ul1.rumng dPlY~ .Ull1~ prtJgtam.-:YGU do ![I!~'ttlol.h.-m1Sti:Ul]gs.om t:h..elr ilIialt(im~~y proper share of 'li:he W(ltk ill. ".iQi1 to ithe ·~CIiiJ]~.ef.:::.!l:UP \l~~~re . This p.:l~tS' .

a:bout· ." o:f m~ 'bar '~i-tl:i:IJ~ in.(J'!. (if du.'f:.1!) true ]. ~!!"\ld~rtfi. rhl'U. ht!O . Tne.emp._more' about i. The rack so tha.. Th'e squat heg1ncS~i[ ~lle rae:k.~:oi'ft'eC[. he<Lv1.d:l!f' bmtoni of a .e.Teilil~ dlEj~~ belrlli J?erform~di at <iliHi !O.hi:$ '~h~ 'I:rt1t::ial part df: :lYeiJchlillgthe.:iv~IJ irn 'p&ck his OO~·!j'~p ~ o:f£ ~h~ . '~~ :b !iv-e to U..o:v.p'~r w~'k. Of~n m~.'.lle 'thtn.IiI11!1J!IC1l1LlV Sci:ill!ltiaiio.~ width tight.1.[:!I:n~ hfl)1. be Se'C riglll in.ill p~i..tiiI'tIJiCiicttw 'tI$5U'Eistress illlid~ .ffiilUf]t 'tilill( tl:omrntuil1wug I]S' the cD'ff. .eElQIilof.t.:ti'etch F~~~ 4-. H~'j1e hl:m lift his hlB~J. .n~~I].~ b~ wi I:h ~ile'.t).l7. pr..~nl: P[\Dp~ r d~~!h.1" te '~!lcla . thL!-. md e~~~ive and CiUlSes ~e qtl<lLQs to jill]] ~gp. S:(:llj.i:1l1J~f!"g '[ha~ cl~Ey ~. 'Ii~ this .e..It.~h. rOO~~'!8i:~fifll['1 ~1~!Ji!fld :.vill.showme. b. better 'ito be a Iirtie La·w 'Ij'!lidl the :bar OO~.'t il!.. an .rnL-afl.hj~ b:[er~) MQ. .ExeesS!iv.~1:.d !J:ll. plMe.~ilt.L1.W' on .PQsittOI1 'will . select too nolt.igilu:: . his wle."e:ry w1OrttOUt turn ~n~o~. Now ~f[':g ]'.'Oi:nG 00 'ph.~nledGut al[ .ly dIU. '[]jJe'~1!idd.ty filicl.1t~~.settliIJg.OOwt>S dte ~~yelgf Ot:ti'l.Qm we'ighl' is.OOjl~G ..dililg lme. IW. mQv. heti:~. p~1L.Irn sy.Qm£nr~lblr.ij.t:rt::t the h:iF:.cle iY:i$.glhi.~ift'8 u Wtiig]rn1S eO'ti'ec~ly.t~."Y(.th'tli movement learn 'ito do cl1H11 i 'M!lJllld 1.!.stTe:l1g.[i[ !be ill a:i:.~tnn ~t!lIllU!:' ' ~q'ii.his l'PE~!.':fil n~i.nilj:efb~ Mi.ut :fase..d '~f. WJ~h dt~ heL1:~s. the s-qt'l~t stlindsl w:b.' .g_:~:lill-e.illlt:eilJ~ p11l!t:'C'menl!._~ An d'lie~e :fn. f~U pii:"f.~ '4).i!!~ lSJ~tlilll~~widUi..geQil.:~aIiloo.. i~~~I.b~Q1I.III'LtM :ilb."V'.with Ihe n(.1'Qim'~ 3nd 'IiiQ't" '!J. We are 'G.t is.er.s."l'~r.hco'ks tens me e:li"~til diO.~ .Uy iu.i:nOrmL _.~. his l~ar:ded.~ wfl.abow[ JC degl:.u"kght I'll.Q.~ 'imply no mber iaKe'n?ire.e~il'l ~tary a.!W..~r.:2~'li/x7~win 'WI:: (::Ii rly I'!!~vrw:t)i'..'!':'.bL~~frp~ao~.!il!.'Il tm I:' thecate of an !.LSi '~aw OJiI. aad ~arnJy ne :m!lehii'1~.i.dt.tl~5: PUV>e!IJII{j: :ili~cj:Qr S.(!!1 I' de'.. bone d~ii~ao/..!!gh~ess" and .look 'Iow:t 'bebf4U~ ~h~ ~ ru.c:heve:r" is ~.~.d.heels.~ ~ahnt.l$~ be l?Urg.l~~rni rlm~ to ~Jl!i]~~e 1h(7 trainee widl 'w'~ere on the .:Ty.m.PErlOr:tiI1i!=d.l? Therti' .hal ~. me :Ldti'k~U'lJe'eye w~l be mere c... dite! nap .shO~ldd.n he W. Isn'i[ .tinGe i'n the pmirio.d:tr:: srur. ..:lrthOp. :albou~:the lof've] of the trainee' S !/itf(i"f!lU!l'it l:s OJ. (If whi~ p:1:t.~e ~hi:s ~ roo lo~.s.to !.~lh.k. .ijut:the hf'.'~J: the bt:J'ttum.bb]~.!uion 5kelri.ee8 (figl1.~ciI. ~.i{l~·fes~.y 'w.if'[Q me le'lO'il infhleDL"eS of fli1us.r:a~kwid~ ~ 'tille' bail: ill the l!Jow·pf5sitio!'!l'IJ·o.!::..'t: [he bait' .emeJu.t .n!"tm "lilc:ti"'f7~ im. These win be ti~~llhirit~ l~l'oor. possib.!. trainees.Pit'Oe:bacl{ ineo ' dl~l't~~~t ."GW a HarLpe'l 3.r width3!part~ the toes !Po. ~05't trn~rilei._ CWe 'will be ~rng tile .)l Thi~ is ak. Now C!:IIT.'1b0'~b.'j~ 3(1. ln~ Wl:u:-Ji the bar is.pJ.s.~ ~c: r~G:k_ iii.': Pl:~k t:l1:. the posl'erio:r (k·lU].'!.i5:seem to seLf~ It1iITQ'!.i . ~xpb~n of that Jti. both.:e . Cetord~'!.ee the 'cr.

01£ d~lPcl~if.S!r:oU?i~. s~op'![li]]~: high" Same 'trainees! due'rnu'i.· ..$.Il!Il.e dllt:¥. all 't:. T~ is itD be' exp..ee-:~p~lE'll~ ..::1 tle mITI8:Q: '~trUDm.... -. llJl~e:~~fI~ .. ~~w -..tfmt:-S ~~o:~panied.t. W hDMihe'~.[eel"1.d . dte ~n~ob1e~..v.~ .k.e.IU.IL JI ~.d~ har..er:(..~ a"il.md your. aUn1. . ].[Om.11t..!I~' ..d~~tl~.of .roo'[ .'Ill_ ~jL. i'l .~ -"'cd! IJ:~I .is !1:e-x:~..is' added Li.[!..S: ~ru ..~I Q'W.. r U'~lI. lU~~1J~trin~'i 'Y.!! "..Jm:Iint[lin~cl~. _ . r-.r~If. ~""'. u:n:c""iI1W!kL{iln.m.e~ted.ateJfJ'! WlIiuOlili . ... .~ - I!.is '~stmU:r.Thi~ is £iilt s:!i!!p~riIPt'W :na'Viti~. few' 8eoo!llds~depth rum 'to 'be jJ:ttailu~d. rO"~d l.~D.~~xibmtrii 'dat a~dIi!~"i.. !JUJl . i In tbe~ infl. .tt'!d..rrl:d.: ~.L" -.-..h~s .\'e p~rnnel :inv{llunrnr1Iy.!IJ:5 ·1 . -. _ _ __ t100(f (they u'Quld he}!your knees are ih.ttaVte . At 'Now is the 'b~m~(! ~j!im why ilii.gtU"e ~)" T.. ." -.. e: .. ppsi(io.]U iH . $om.'.F)kxiw o:F' dl..uUll_. :tmmetJ..~~ th.11. 1 'U!F. ."I whereveu ""~.'ba>Gk. :~ow '1:0 :i:llSl'Lme'.3..n..1I·v"d· U. .P08UHOO' !tad has bee.l!.uu.11!tJ.".~ . 'migh p.-..ltre' bar -adding' 'to dw com. by <s. ':J:.! Vi..yout' toes" (fi~.:t' to :.".'~pUit ywt dbO'W5 ~~i!!=l~t lf10.al\ ~~ 11m in:~(I1Uidrn'tic pQSI:ci~1l 10 .'n.b~. 11. Ill. ~ .b.. few'-cooo" .!i' Th~5 command 1 ~..ti. c .n positiDn can. ..IIep'Ui.L. 1..-" . ""~ and '[hen.. elace .I!'l~i....f! n..II} .Qyed eli't n~ 'w:lttr...!lily er. _. 'li"L.. This u:s..u.. )""". -· 0".~~rOO'~j:"Jl~ . :for a.~.ithetrni:ti~ ~Q. ~h~III~ .·'-II~t ...:t.111... :Fo. ].i.D go ." " ro.t~i:nee m~lu~~.~ :~!l< itnpm:':tmt].J.iI:rs. _ • _ . _"" ~ _..eKihll! h:i{h.'11 "_.~--.l:[~Le front of..r.!.'L.:lJ &.IL '~o.Il ~m ...-.~.:pib~e'" Makce . h~·mdlo~h fi:i. _ ..i~iSi ..~gb~ck :m~..If f~cigi. pilnUd Hnts 'wi:cicg.rn..i~h. tell.ge of:trnin'~~~~ '(id!lb~ ad~~"d... _. iii..c srs~em" H~':!jf{~ '~he'~raff. Yourfee[ are Hat onthe ~:I··T'".!:I 'w.'L· ~' '_ " pQSld~t.0".r.mce~ audi.. I 'U' . . of.~or&.ile .ne ... ~J. ".m !It'CI# ~b:o.rul d..mi. migh[ be in lex:oepuomlly -_j.. to n'. ..it ~c "'__ "'~y. nOW" .sIllu.~ your' knees 0liJJr. 5f' d'liw...e-Yell 'aUlliie~mg... .oiwn.t.kn.:... withou~' 't:.. 'L:1rmiP..UHlle~!he'cerrect 'm..diS iil.-eJilt '~lOtOOm.re 6)" T.S.. jjf..OlWel~ oo~k.IL .fu:e_ 'lMOliy.i~:.'po~i(io:lJi..li[\E thai! :prQiJ:ler...... iI. i be easily GQii'I'ettiecl. b[K[. ]jJ... . neea l .~'_ """ .~nrn.J ~h~ inf]~~ble .i> (fi. ·'~l·. bE~U8e' .!1..t d:L"~T:~' mig.r.~etand t:he ~[bo~ ~e co~dy :~jsecl." secnnns. y0~ .:1.aw.h~nds: 'ID~e. ~""" rest .mcl.:I..'~le: pfOp.~.e~ ags.1 in Of' il -r.. .~t~e~hiag.-_ !1"UI:Ji1iD"'"" "'b"""..of tell YOUJ."""""y _. _. hi~ .. .. . 'the' bc. klliees iJre' [r~. .ther s ~. duri. L.mdu~~ dIDc'Ornlm:'i. l>aik .naJly resolves pt~lf: when the bar .JIJI.ut .

S are . hips whc~ !the !beUt C'0'1'I'i. point J~~r in .1dds~h~'acldl!ic~o.g ~.lf" badi! ''W'hE'1l '~'k5"bJil!p.rs!the iiigroirl" muscles.ffe(. The knees t::aTi: travel.w die :groir. Netc dl>:l!:~li these: mmd.[ agai nHt the b:~lIy Ill'~~ . h .l!.tl or.y W'itll the .uomy h~ is.. Ii!f". fuiiW'. req!..1 l.i.It:~aand .Gmhu:<!:tIDn wilih fhe :fuC"1..[flay J] lOt be nillt: ef:l!ol.s.'1:t:h. The :!:t'I:MJenc-y ~o'stop Ihi2 d~~f.:11\ the bouolin and 0111 ir.npo.t~IDt '~hil1g~. A 'Word now' abtlll:L~ knee po&ili:.u:ore.-11:1t5 'l:ll e 'Ebf ghs i~~trnoST..h'i! kner. Krl~\~r:. the weigf.toes POil][' :fu~. unde~.1!.es: >i!t..r.i'gil.""r.dividul~. re. The·ltriee. C'.O~f .tou~ ~hc' Floor'.for rj)f' Sq!J<I:E.ee' [)[ ch:~bbii1~5.sitomding: of du~ ..u-..or" ek.'I!l!'d ta.(:[iI:tl:amplJ!meitf}' (<I fm.ue. J!n~kes '~Q(:!ddeptll .l"'~td ~nLi] cl"t:y Ii.:trd p'rocih:i:~ tC(O ~C!J[e .h.plth.e..i:_1!' waY' of <:laying i[j.~m~rI Oil the Jlt'!!di1ll . 'thilt if the.:p~JlS. w111 \'...rnCf\1"[!lThE'i1~_ N..ct.~nt (figtire :ij.WO Ule.ef'!i> F.cllE'S':5of tbe de:sr. I.' ill1!. ~flJd iliis p>()$.~iIJJ]. too m~d.lI~:d too. "MolY dO'W'!l. and the !lip ' 'will ilO't clrop below '[he p:.li:"l!l. n1iite .th:r:owimlg.I.st~n. CQfiJ gQ to 3.ajn~.i]J1PQt!.g'~~. .!Lt (HgJilt'e '1). ~o the. bo~o:iitIii1lLef:ftr. :re t.:-~ellJ:[' 'the' .t.t~h '10 qti!!!ilify as C{]!H~([1' d~.].t~king.:'".. n:hc ~.is'ii bit i'UCti!rediliffi~~h to rtlndern[~d.'lIn.1IiU. hip i drive QI.UL does .l_:rd Jea[!j wm be.-o.l 1J. .k. If t. ~Qth. A good. This:.1] lows (or Cill&t~:r depdli and..:rol!" clr:l~frItl1i"..IiI:::t~ODLThis melh ed lL~li~~ ill.semwily Grit.rlIl or u..rlj An 1i1~ lmime.~I] and adclJI:ltlto!F fu:r.lyDc.. in !.rnU.l!the: roes . .nde:ocy' to' round d~(1' lO'Wf.rOOlntof me lO~S.he t M ees W.f.t clime!~~ion~)of ~h~ tr.' f.r!tioo.[~[ g() farw.~' Q.r\{.FnciljngOIl incli\1'idu~lJ fit'xibiiilY ~b~ltthis is r. as L~ ~1a1 'Wi~~:t.1It of t:h.Kta~~s too Jnr fOI'W..1!ifd 10 h!l~~. p:hys:.mt!llciotlcA j iI~.c~'.H1t crueia]. ktll~~Q'LL( prnit1Ci11. i~.r.<U'.k:m!f.eg..Jniv~tStl~~ is the no.iir.[00 fitr bae.mrn( !DC dL'~dtugllS 'tnlin. Kn:res.ro~e of ::iddll'CMn? in rh:t!:~qU[ii:t.t!I~en:!ii.e.

elf the fu]! :squ~.' closer 'ClJg~'~nf.th~ o~'~idt.lS'e' to i3yn1. fUJl.. Smnd faJCmg.j '~he pain-itS g~!.t. .rp[.mfv.vemf..fJ![ gJu'~ 'II1t1i~ ohll.E" will o -- .FrJ~s {te:.: inability tp keep. between these ewe p!Clii1lUl . dl~liurute!l: Gm Q1i..iJd.~~TR~(jP'ha.C'e: un ril E( n.lrrill!J:!l ~lJlI't.r~~ it makes to sin~ we-1:tIie tryw.:J.!~ll~'ilI1 of ifI1'liSooI_R~dre!Jri.u. o.eme[J[lj :[iIl [!J:1JE.omy~grs:~hy!Oru~a have' .srrlll~L ()n~~IU![Ir: mdlli.~ ~ the.uing th'€ SI~l~ iJ.-apP. cS'qj~r.de'p~fidm:g.rl:LI. U'l}.[i1:'QCS-ger:s .HId .e~'OOas 'Weak. 'ki1ie~sarc' g\.ut :a~(i!. w.nice) arod !.1l!illftion f .n.m._.e- hn~.thl.it:.'t! sacrum wjth the thumb aad middle fing:.."!fC t~e 'ef.t'llM 1l'i5EI~~ {r~~htt...dcli.lEf. grom.hiIllas.phLcing Ollt' 1inpr oQI"i the oriij. IDose n.EniS Di)' the &stnrnce.tl)JDrl'l!er .e.1 mor~ wdgl.h iW!riJ"lense5:.rin~.i~. injured1 S"'l.tl .c·l.1I1ee dl.or~l:rJl dlg dh. :squat.t!er1 '~he~ lI:.'.airi ee s:qU:<I!I.mI:uloJ] ~s.idl y~ou.silU1td .. 'When }"Ul1.lrrn .'u~fMi~a'S -w:ell~ .!'.lll'cC' bl'.ttiO'lf.Otrsl during the! .: rope D~Ifi'ij(I~~!mtttm tbl:l I~mgdi clHJI. the p::hnj:f.I01:l!.cOilicil/a'tMet:c' l'el-a.ll'l:lii: d~. area (do this in the .l:~ t :i!!dtlue!ilJi!"s.of t~. .W ~OID~ i!. mere !D!lus::::le-.inside.r btllt/~.oK yOWI' o.. tht". dJ1.i'iore :it'l'i. .IIp o1..ip~ut (It th~ ~tIDm. t'b~ traiaee's 'pro£a~ ~t 'ri:gh'~ !1Hl:W~lito Pigu.9.VcJ1l' b-ouo:m. !IN@u~e' that you ral~ YOlJ..h ~im OJ'l i.seles.u~11) mid.tt. I~ 1m.mdes ill. this: .ri.finger 'p~!leecl. the ~r.and 1[j~l'tiElg im!_o [be J.y '~he fullowmg.e b~oo.dU!iI.'i~... abdl!l~l!io.t.l..'t:. Sar.e' V'f'q me .ghilUlm:!:'l 1m. whet~.sb'L1i!l.(Jem.cli.I1a.e~' ' the of hip dr:Lve.of hlJp'.1.g me the . 'Olf '~heknee".~ baek up.:!R '~1: pcime rn1O. ~~ J~ lfiil.if!lte.u:: ~mJllgjthe:[ij.tw.p~m~ rhaI seme.. N' sueh.imPO!riSlflt OIifid COJilK1B. o:f:'hese.OUCg ~h.(J '[be 'miij~~ It. wha'[b.'o points.1.Vj. 'TeU rhe traiaee to !'Jj]D.':9. l.oilJ will h~ '~J:il llD.o~ eIilolNgh t1Ql'to-nih him w.!lt iii 'thl~ bo-t1om (~Rtc_h . E1eC'cr."I." NYi ma:r~~. will he gin tc !f'J!tlhE!d the :idea 0:1' w!p clr.e:r of yOUl" hand. h~5:[m:J]/lt.' H.:'nI f!w'I![[t::'t'n.f:agr . <!i(:idtbult CO:ri'L'ri~.. 'the sql1i~['{fi~re 9). As Y'm!.i!Jti(llJi Gf wc~k ood\!~~Oniis ..u.b~:t tilde iiJf tb.ith~ (JQ:nID1SEld.'ff. T..~In.t~ Of.:af:l.he '. ith~ur.r..: as i:i!n be It:asUy riemonJItL'a'LJeti by . dl :a closer .TI' oofiniUilg thiii: :[ot(.pl"d.~i(J1l1sb.s:t.r how he does 'this! tOi.'.llt!J. .rn.~~of ilJ~'tli!Jt:t1on 'te~~'h. {figure.lis. COm..' simply sq. U the' tp-oin 15. N~ 'titu.ii! ' .on the.

'&0 tllilh ~~'IJ b!!bn~ he witl be 'U1.1·ing rrouble with '[his '[0 .:.ms I!..Ij.1j!ir.]'~.Ii!i"{! 11.J:ec~. lit.U~y '~i SIty .tlf..tl~r.hCIlLl!i:: be .my fuaRd ti'ii:f:ai~l!i p '!fe!~·lk··.u:l{ .Vte to the :l]OOE. '~h..qL1. .'Ii!Sl3i.hC!' bQmJm. TIlt!:'!5:.:G.:l.comm:ru.l the t.'Ct .. h'lI'1.~Y:l'~ la" i1.::jmd "l~~rn~1iI1 rL'ir \:ili!l~lrlll!:1 i:niI[~ i:J.h"'im:llsl[J"mgs.L=.tl:J:"" tfi. ibf th~ Qommand "Drive up <iI:gp1mI .[~:t: '~fiU take care of ieself.tS' ~lletil.~ or _I~'" JI. bdow [~~·l.P..11 ui'IJI.toO :prQvide dlif'. ~L" ~!. l:'...b LP J i~~abITift.at.mid l'he.g.1!I1 i~IIQI: .ag~'. . [he· t. TIti5 impOn!ilDt pomt should not .l{St1. :h.11]1 of tile bi:}.t1'"m 'iThis . e i t mismd.so B:UJ'd~.n:b.-.ips ITltO'I. d!o:n.\"eb.u: wi1i i !l~IiUi!il1t rise .. dOIlJi.:ttly am of u the bQHo. " . bu[[ up O'u!t of tOil! bmmH:l'H '[h~rlit:. about )lii:}utt'lEer tpll:shmf.I. ll!U'UU~ .OSillL'Oftl~. ~lcl.iL!! Corrtul'!.!:ow' rus!:uWo.tIlb.rtldi ii!k~ nr<lli~ your.m~' bonom . d f<:! ll owed..iplbll1ltt is i§ivelll.Si bdiPJ.n OODicept~ir '!I!. t:O[[e~t . U the '~r>iiJin~ 'cafiI.-~. ~li~t.1.'f.:I. ~gaMJ:st..u~ yaw.liwm~fir Ijip I!i~rnbutl~~l idlllilng '1:£lt.1 leg p.~.ror.sl.reme:nt ~1:l!rl:YCiU come ~p ~'If(im 'lh~ berrem - hiF~' .).ut I.tolit!:."C:i6e_ the. l·boQ p"j~oI'm~t ~~iJl ii'!!l.tthe ncuJ!ii".r (ltL~ of cl'1!chou'Qm.s :btjrn~~~ 'bo' i ::lppltC'~titltl! here. die bu.Lf' I 1Ir.. 1Il&~ of the llillmtl!'ii'l.. flo>o'r "W-:ultn the fuet p.hng.}.tc by L_ ~itfDir~!1.ir PQwe..j'"' tnat J. tt~h ~ .i:J]I:i~OIlL. The.Il"O"v1.ci. ij.i~'oort~o:.U~bQn.r\'(!U.. ywr hipt 'up .f.1:1Ci' ltSl~ 'tbiliD the: sha~lcle.ht~.tl ~$~em ha~ . .aJlg~edecrease If.Push.::who :is.'t [hiDk.L. -m::lId to ~[lg. l somet hi mg ~'O L_r.J:I ~hiJi:I(Jip~'td dtlIiYiIl: ~Ui~ ~f ~. k ~$iJy correcred l.~ . ' LI~ . This is fii!l~~~ lItage.p ~~~ion i~mit' ~:r!l~p.wng out. in t:he ~ql1'[.d <1I. Wh~lJ.ble w~iitl!.iat~lr 5fL.tlrue h.~fL 11l~[$t dri''il!:. 11tae trainee L 'ITOIU.I..'!.Fi.S ll~ed.p 01 tt. t~e side.be coach 'EC! place a hs:tll. g):UJtf'5..res.-M.. If eorrect bip d:ri.!Xl]..l~Think . fVg'N'fi!' j 1._L IL_ 't LlJIJlJJ:!. 'pus:l~ing . Om p.snees st.!'I: jJ.till be dpp-a~Eil:U.hin~ i ~m:.f1J"t. Ii:! And.... .d drive.i!J b!!u~r'·~ty 't/o flre !tbe (@rrea mO't'a.g. ImmOO.des !m irn:lirlequ:1Ite me :f(]1I:" the.tilt.rev..b might ~(t1L~IJ}" h~'I.Mln." r~rie.it will.'U'J:i yom.r.1.i.!.1E"~J1. US-'tll~ y.' ~:il:nd. • ...lIlllt5.:t''1. frum.iJm.l.rs! L pos5ibl'y making'~ Ib.hup .~.t. llf.. and 'Chen for.:!lbl.

.it dries OL1...:titlee! ad widt shollM~r of a ilrxib1Lity.4tth~room is nOl equipped 'with dmJJl~.l§lJlr.. '!but lL lLttk SlU'ctc'hi ng (~il I.. ~-- II I I .'ij"pm~.!.tUy flx thi!:l 'Pro'blf'~:l! in :ill c[}'IJpieo OF w{. hom the marki 11I.8.with 'lltr}' inlle~dMe sl:l!~wde.S.is carned .'0). 'Iltc hflJllJ.g' of lhi!: !S~~.e 'b.l"muDiliillill nl. A.8 less pro1.qllit' ~t '~h~ 10'w b:id~Jincl. a~~".t::h9l!l rn.Jib~e'e t not sql'ULning <lit all.'f oo~k.r:sl the high 'bmT p051l. If th~ w. -. 21 I.ICiwer.ru..rmecl.h~Jkhis: I:i .l.. IJrlInK sl'gf'III!ftl OI~li'I!l~.yl...il.to 'sqlJotL. hi!> own. 'IrnTliie ".-ds_ Chdk .re.s pi"...lY.o.b the _. :position.:.:.fu TIl~~ml@o"t 1~K: !1!i~~IL'~ ol. 8lfl:ndilId power DliIJ hes 1'7" .nt u. G:tip w.jo.idi:h for dle squ::n: will oilvl!i]\wJ r 'ViU'] wit.ti!. 'millt is..:I Ilglil :II.iilt.ollld pii:'O:Vtde.I~v. ili~ rig.. p:li. a~ [~J'st. d~. becsuse . Th~' 'Pttft!rte:d ~Ut pl<t>cern:em is NOT h~.inrlic.p~c weig!H~:ihe:r:'s.v('J~~!:!d'i!!i! 'Ul'i~ of the . fo. N'ow".ezercise ~fi.T1i tbC' h.] Ji'::~] beru:h P~$ '~ripl.d en 'tb<: b.pffDdbqcing ~~S5i '~Qr.ghOJ) the b lr9!p..t f..pli:}~ ar." the :~eck~ aldm~gh.QJl shortens die' . and t!T}r sJ:cin Is I~S5 prone 1"0 rrudilli"!:~:'lind ~brnS"Jon .~i'lhis ' ~n. for tr~in~es .-.pll. H~~ him .m.'lle'[0 p.l:iI the score m""rk!5i~ 1J~'~gap ia the the knurl . bet Wt::it!il dle ~~ of the om.'!:[ ILlTIi ~I.ilfij 1hIi!!iIlIL:!ii1lJ111:1:.n:mg ..5 a good iclecili. sale'r.'m5b[b1~!5. but jn gs~mJ '~be haftdli>wiH be be rween these it"W'o IiiIlar.~fe"'.iJi[Iee :!lih.t'..ed.:" p.~~e~ !lIe bOT I~ from ~11c:Ilr~.2)! !Dil This lower . flUS~ ~dO'~I.~ burt r LI~!: OO~W~!t1l 1~\l!' pc illl !l jl rotiL.till.tion is. rake htm Co the billY. ifil.tip u~l clle b.~~ tile ~i'.U_ilsequ E'rtdy i!:1L~tI!.lind rhercfere .roblem callus :l'OTm.S[ f below' tilt' splr. \WAYS an em.g.:.J. :r~e pm:(~IT. 1'qm~ 1:. ::Ii."'u:iofl..t H 24 ~: I . cl. ....lJ~:k to' 'the hips~ ilfirn .llild'l. 'W~'.':r f-o..gu. 100P' L':!f the pesserier dehoids (:£ig!)ll'e 1.1...'11\ rne. the rt"... P[)1W\f'Ji"Iitmg-style.l.Ah""ilYS. by the w2!lgb.'[ {he ':drin1. .icle irnll1d~and 32 b"'l"'Wr:c. whei:I!2i' th.ed 'Plrr~men'[ f>or Ol.[1.ki [I~ 1)01] th ~ Ityp~ b.Iosici.JIo tmd t11J:' Ihi:t~ !J I~ tme'gn:m!ler '~h~!!Jr'liiiJ!o': Ilgillll]~1 Uil:' IIJ~f r bac:k.t ofthe bar tflliMmlnccil..do1. of CQuts!.n. Tike< m C~fe.7.oiS!i: :!ikin" .:::.. 'W-eare IlJOW re::ldiy.r.C'lis". s..

ppiOrlY:.!bar :should be p]:i.grip ~i'~lI!).e.ill:'.nd Fix4S.s~lJngle li'Lifhl!fi~ irh.Ey(usuall}' l n..t:t po~it~clJ.ia!.yintarpret dl:i.. willy' 1:ilI[e]'". :pbcing d'lt:: 'LhtiiT. TIi."red earlier witb 'l p rwnd..n:~mi1li1.6).'!i. h can be demonstrated by 25 IOULh~ll~ lh. It: i!:rtit}f b"._lr.rullg mil 1~'St. pifLti' 'in-an S iltx!Jenclcd.. d'~f in :_rQI:lIf more vertical (figure '17l.ndl!.the kS!O desiRldMC! h'Lg'~- b. <I.~1gj r.ri.bili.A .If ~lack of flf'JoIi..l1uD1iog_ ~oi! ~he WnS1E:.tnd lifts' the the'5'i:'. 50 thaI '1!.iIi either-case.p of 't~t: b~r. t: 'lel IJlUJbeXlI!J'.o:ado 'pC)si.lllOOd on 'LtJ.Enormoo5 w~iglm be .i}rJ ['hI: f~JIii.md.i:.lI '10 btt~. ."Owe:r ~rJP Old] .01 d. .!'. I bLiid p.Jlt! bar is ~I!I~ OOt!'.LgEri:t: ~Of~.seeured l[lp:t~«:' by Iift:Lng..s as nuking the 1. 'EO" :S11:ppi)r~ the' bar better ""ridl: '[be muscles of t-b~ Jlostcrim' Siholllde~' I hen the ~ dbow$' Me l[f.ilF.C.ls!:k by ~he $J10'!JM. .1r.~m~'_ Ni:)l~ amI: :UillF!1h ~ ""II the !Qf) ~f~l~ bl1llilld il1.[ils '~"!.::m.·' dag into (11e 'back (fi~tlre i 51.f5.m'b an top IOf the b. '"'bQ. 'the !::hc:.a.l.d :nll1.).JJllt"J.~clt:.a :t1exi'ble 0 .d.(!JutC'f rilf:'I~ fi. ehe cn@lt and sboulde'r~ me nR:r!o~ 14.t~d • .gpoo.ll.itnpm~~<!nt: ell!!:" O~lC!''Lh~l will b~iiJiSOO ..p!J§~ciQ. and this is ~. mmy o( dl~' rohl~m!!!~f~e:i'1l ~Ii1CO'1J[1t. 'ba.l!b!id.aJmd~ 'Wtcl~ r trip ~llowsill] "_.n the same til11~(figll'ri~ J.S) piFe'l..~r [C1 i1i\mlIw r.ytisies weight ['oom.ek.1J'".!jIi!IIC~ Ijq ~I§b!i'i~li~ tn 1111~ Sg ~ht.[1 the correct ~o:iU{:iOJ[ij inu'i!!!~clliudy [uldE'f the.tton • .111J bold 11:lml.m.J!'j aedQfI!ti(t6~ns the rnIli!rCI~ ~f the. u-dl'f'~ btildi:.(6gu:r. t~'i5.l encuy.. !.. l~.w!.lnilln.l"I' 'IL'I.ol'l]d be p.I\!IfIlIilii' . 1i1t'j[i'~~litr get ir GOW. tj[jJ~~ lOT dt>C' 1t-atneC' 'to .l[~J i then.r .l'~[lt:iS[his pm!t LOrJ1 mU$L mbnlt"e5 '1.~' .[L aa . {'otrnpiitnGoo!:li1" nilll~!:'~ '!.perso.e:r mu. 'who 'm~.ge[ used m hf:.[e peeson to ~~ 'more eomtortao e under tht ~I .cil:d .tl undl pruper ~trt!u. ~trorlg'ht"POSiUCi!l.si~dy bnndled.IdCl· blildes~with tb~ hl!l-:Ld:!.. elbows .}~ ~d!:l~ of the I!.£r).s~les: so [Jw"'~d..g[ ~an !beheld . Th~ ~bumb 5!h.L1~· ruse Y!l'l!!l.!!tIl. ("lll. ~Qn:fu5:ii:.t . F.rne'wid:1 the fCllr~.]i.~ch~sti! is .8..tht:'.ed~W1~L N "Hi! ilh~~ d~fl1r.~~rt l5. en th~~lrtfr.ifl1 ot !Strillgh~:t. narrower .Mo Fe [0 .l~ :dJ'01. :(~l nr the mp .. :<i:nd d:w.

.. cue.e.JJ.how f 1...r.. 'Efu~ il:mr:~t.iM ne \'.r.II. b IJt as Wt~ighii:is: added! it: beeomes ii:'.M~ffitwi~[iU". F:.houid l!O.uth tl-l(i:i:r hips o.pper back at: th.~L''it om .ct be in jj FQ~iticn to ~"H.fuJ.. "rh15: i:. mVER Th~ C. e.~ 1C}jlibp"l'ii~oo~f""t11~~ll!lP'!' 'p!B3Iil:llll tJJ' mliliide-di !Wick oo.uhe-.c about this b'ter.-.y.odmorru1tl!~·' widl n. Be ~ti iii t:it ~~e'I:h~nooks nna l"I{I'.tck .iIJi wiul i'p etters there will be ~ ·wn:'cik.. tr..llJllI:l:01Ibe d:O'. l .uJi.lid! i!:''lIILk "Ii 'Wei~Ju ..CK.m!lgl:1i.lil3i~C! u: fflc)'llM:::d 1l.inttll prl1lP'1~ ~he ·thUJll·h and F.tl.JInd dllfl cm:nJuaucl ii.nCie:tta.w e1'1:. o:f i:he'~k~ S'Oll'te ~r.ar 'metilli to :Ie<!!i'. n '!!!i!t1k.e.y.n . .ltkwol[-Qs A ro .lift tJhD:supi" given (figure 18~.ge.C~ dU'.Hrt! iiJI.h" end of a :sC't.gutlf t.l!~tybill:"'.:~~!i'1l~ B Fi'~ :lti~ for~mQ5t" At WA vs 5-UP BACK OUT OF TIm U. . AVX1A YS~ NEVER PUT TIlE BM :BACK]1\1'n~ RJ\.i[l.j'cd 'L'g. Mor.oe ~a:Fd. Ncrwlilie· bar !l. ./ . On ¢hher sid~uf ·the' sternum "Wlth.iC'.tlrlf:t $ho'i.CK..u.~t ibllliik iii is !)..h d~ lQ.i.1t 'l.he b~. doi~.C! do diris w.!ncl 'to ~r-r 't.1!!ll) tor i:r4i!.giillilgo.Iu~f.l. impO"rtant f. BYS'TEPPING EA.e~u.!~1l: ~~~i!lm.. .j>ui1t1Ii1.f(~.:J~ bllJ' PW.d!dle. 1. .if u..io ·fLrLl2 with .\'-e step n.~ t~ '.~~ It will hoe . g.1I1'Lt':· itJl!~'~ ~onq'Ul~'~ ~~r.CKW ARDS".

.it wJ"O'JiIg~ . •• !.':. 01.g.~_.g '1Iii.E!.r~i~very 'men t"t>. down {m(!.. id4 '[lle W torso 11L:ndn.1r J'Q.1iSed doing aL1Y ~ me thi'S and take me bar' Ol.. iOpo:i. . ti.egr.~U~iQW$ s otlfl!d.i11. i [ m"sih.ed.:)tl1ik:e. All 01 me Gtollndw@d·~ h~s 'oee. ~ $t~.ftioIl. ~nll.and -cQialcl 'b~o:m:!::'.-riil.m). 5om~' 'tmiiJ]r:. 'EO me mJinHrJilgm ItT.)'~. the heed 'pos.IIO U!l.nt' CM.E"VteIYth.is obvious])' 1111 ucli.. be ' same as Idhe' !Q[]. ~'~1'1 ~ig_ht (jill.1ti . eed to be n '[oM. ev.es:hD'll:~ciI.." .f:[~on~:@ ~e tie u'lniiilfle l.is w I:wt [he 'we igl:JJt le .~g should 'be. Many pr-obl. • IL IL.:II 'Ie • tJJgiJ.igh~bdCllle.ilbllii.U W.[aJi~ ~['n:uttlIl~.QI!.ilV'j"! . u:s~d dlJ. ~.lJ~gillld be .ttliFn:e~ befcrre ~ei.n. lLiac!l1.t .~fled..s' tigh~~n.ecs. 'with 'ru-e etlii~tJ THE hilt.cuildier. leese 'back cl]:est~ ~d itrtt€llJIpt to d_gll. Eve.~tof the m~-k (o:r1'l.Cl. i2S~lr 00.".!J{f 'dlt'!.ryi'hl..'J. :rhc~ ~ry'[I'jr bJke 'w'idt the ba:r~~t::ki~i: up thxee! (U' :b:._.-ood for.:~eIli. i:JJi15 rt.~liS .nrdi. i:s: UUD~sgary-.t.P to squat..m.tr!t¢ $~r'~it!lg POO. "hI. 'EO.d.. tighten.. ihe.~ A~~hi:s'I'Qi~bn:l''~hett.r'!!i a~d 0'11:~his beL~) 'figu!f~.line:e is marly to :squat.itio[]l [~ is.l!iriiIJighil:!s~tdl. om' :ti'liOirc.ball it . 'J!.ed lEJ.e §etlUl:. Et .a<ck.s"o:ttu~ (JH 'u.'p!IIrric~br' dl!i:Y'" o.l..: ~nd '~he'mp h. ~_ ~ .LCk_ to d1!e :r.l!1g 27 .iIjjliJ:!:i!tn.l1 'prohl~m iJ we'se~.. {\nil mcve!'tle:1][. and me is [)jaw in . is:j'UiJ too f'ilJ[ on 'Ellis.d.f~. In .k. . MiillY t~eetS like • c. eees l. This. The ~11a1t1fe-. A~UIfi. ~lr out of t~~ [--ack. diiYWijIinto.cims .~ti:h iOo"VJZtythii:1!S" r.m~gh'to.ii.!IJ1!~.c.. Ih~ ~iU'M as f~r..l!~:I..the '!tOOS.1(1in.iiif step bgjc.u) b~: sqi...cleill'"the rack otr.e:ryt hi up l.in t~e. ano~ :L'Or Duers to ~ t: j ~.""d~ 'I:h~~ .tIi~ ahQarc 30 ci.The' b ar i.'. ~.Il.iGme" L tL. EMPTY BAR.il.:aq'l1r.] is eJ].p~r!.y.:~..re ~-IIIi!. ~le: pos.. heels shou ~d ~ be :a!!Jiout:shoukJi2't-"widL~~ . he W!lTh. muscles .tring. th~'~i!iilu~ . is~ h_e..~atfi!.le~gt[ll 'rDmpfO[g£n~j a~d.a ~aid~the correct bottom pmiriQri .fresh in his rnrind:.!8 011 so~e crucial s1.~[LdTfJEN' take.1i~).Ld.tili(. r1!ic:ken O!.. !th'lllrii. . [he. trni:n~ w~ilig.:" !bai_~"'W}.p.uikert o~t OlE '[b~ :rack .

f!b~r to .~. reql.<JJt . to tbey ·iiq!.p$~ oi&e:r.'tQT. ~i.u~I:.. wiU _j '1 • I' ~n. until tb" bmr tm. and it has ~ mtl. ~_[u.a611 6e:t:~I115"e'-lOPis. r. miss it and"be Low 0. jurn.itic!Il1 to :p:if.a correct sqllllil!L li"Jvarl~bly .iIIICE"ei1!SlJJ.':~·O'm.t sqUtlil: wcu.1. and '~f ou t.EfQUrtrnl:m!~65: wilill.q:h iI .d.kids..the:tii .t.ichdu' .Q<.Q['[]1.~~ kl~ will iaa¥t: '6" .:: hook b:ur if "QU "Cry to :fj ited.5q. 'TwO'..dJrack ~I.. If hl~ fOm:il iC~ptable.J]e who has ne'!.. '[~ ~M '~rt.h.ahlf! ·m. l.h.¢"1I.derMe.s 11a ~~fe.ry.ad.Say! '!!No"mt ~ ~lf..do-:t:l 'dtu some 'I~'1.d.!.-..r.bO"W"S... use' 20 01'"pooslb1'y 301b! 01: lo.:Ell' t.a :perf~[ ~ua[ • ~!.raliil:t0£: his: pm.e :.dtll.~.k..lIm.e.il. l.l.?" e!J.'"' when.lg YGtlf bun eur ili~ .opEe~:L iL{. YO''''.(!'lu::h th.~be ~ ~l.i.fiftt rep .i~iDni' iiand :squat.iso!at b.'"eig-ht..'0).rYt1~.. t](.1Ud ~I •.furm. slreuld WDI['.!:o~(.c:.lg." thUlliei25 ~.).1't:.um.[IIn~ :i::lOld it.l'tip drt'Y"e .f'jmC'~ apprnIit '1100 >"our eye ·tth:u t~..is fir..o'fjt. 0:[ meJloQli.li'Cminor .pas.!~... WI'!eC"l'L.'lch-c.1~f of .e ~OOfl!.b.'! . }~Qur . T.lcl i'lI1tlClf" thi::' f. pn. Iacrements b will vary' "Wlth.1'. Iiil .tII'Y'"Libh:le!:o :puSlb.J( the b oft:!:l(IJJ.k ru l..5pot o:r~ .d k~p . Now" ir\!.k.quat third will need wi):j:'k.n:lmei1r~l.romiS"~d! iy th."sqU.~e ~irst unle. br-C.ki:il~r. "Ewrythiag.Q m'an.JI bi~.'l:~ 6' in..l!..nc wi !.~..'C~lI.TCr himseU done . tine.til ~p thi:: bad neck .yOy IU be y over th..i correct >the!]i~ position.f.1S 't·o.well iQ(r.oj]uce a mO~i't:il:e::tii:C du!t.:i5ilJfrie 1 c :n~(d{ pmtt<ioTI I"Sil1.g is (hi. :iW.e. . L II ~enel. . A !l'l!mhf'I"~hiM.JU:5I~ ~O·d0WiiJi ITmid immedjately 'come' oork 1Ji_p~ drivii'. time ro 1b~~J:h . of cll~b01.three m-Mi!: lmportiH'iI. or seme such rwsddle. 'the walk forw.e· ·v.ret]gd. ~ <ilid.~dy rn"y .bolwm. do. imprudent (ffigIJJre :2.~ (nml:Jii. 28 .i1Cith~rsel of fi..ti:h..y 'h-es-hh-i:. It nooerii'ilil'J:d.b~ k~.bi~~ are di..ndi.hertl:l'l!dy "I.'lj1l!!tCi.:Ri'C! pJ'(Ifi'... 'UllUiI flOi"~ l~coml~l.c.~ hm"ry '~igh~ on the' ·~pe-z..lilru~dawll ·ifrre fGf1'iIl! "G!. '" '\l(ta!'.IokillliJ..Tell him ~o "'find ehe ·~ri-shlSi.. the ..11 one side. is: :ll!l) un!Sll fii: .t6.ft1 [pl"'O:Ged:w.~ to brtj¥ GnC"t! it ·i5·~t"4iJMisJtt.vkse a~ii: the ..[D)' de.e me tralnee ~ tLgh~wci!]hl!~ 'j..:cu.U!l!~. :Il~ tlO< go up in lOlb e."g.O'llL . 'glVf'u .1F1}fW. clan '1. Rig.e l'a.a.re-ll'~'C!i.h~.On~~ Y"GUi.. dre . is to do :1.final i~trucrilQlI1s should 'b~.- eorrecneas iJm.[Ung the st.!! A't '~IJj-!j.1'~ llllst ~1~ L~ Head' .gi.. dQult ~[o. up wb~rIisq.t f~e.i!r. you ~lC~'.:il1S mescles di:roccly u!I'I.!.er~.!.p:ruoID.l{ ·i1. to p6cIit '~he c£rviclIl spine in ElXtr€niie hyperexrensian (lind then '00' p]..S[ eemmea prob.ilIt.~d .skg. il~V~ y'Clu.1J!'i[ of'd'J. plalill.c:Ol!!I..ln~l ~t.tj((t nbOli.(fl::'rtt.tek i~~nd r~pr:.itLloek up yaurn f.le'm encouurered by Wi'rof:e~ii.iIiJJ!gh~ 'Ntook up :..rE ~.'\r.errect squar.~ 'O/l.~imJ. ran.l~.a1ul11.i.ai1:rfLesis it'he trainee who has i1. if is: uwful tIC S"L!ly the fuHowmg.m.1l.a[ • j£ the fiN.'!tcln. r.""e.gy 'n~cl . f. can't miss '~he''LiIpr':tgh~. .e~y of d:ep"t:.Q~i:tnd j·f Y<..e next ·i:i'!!!=..ple mt:!re sets witll lemJ?1. in e¥€1'I: inlCf.f'lNemts. $ropth~rn w rulcl dID t:W{l wore sets of :li\f. ~~['.j.n~ls.~'p1"1~~.ll1attln.11 (.:.lilJs~ lot 'win e\'-enm:-aJly have '[Q 'be: .a.!j.:r . J'fOUl a A rlill'd: o:. .a:~e bifnr.II[ ·the reilll.it is H G!filzy bad. hn ve h~m dO' .reil!dy been stlOW'fUQ PSt'u~·t" by . YOLl.A~ iLhis pOliIlJl!.'E~iy gpoJ.poim.oki[1.e'. O:~.hils is II V€:i'Y' clim6:1b~ b~bj.wl'>ecuo:n [he bar :m..r :E'l.5i the' ven~C:'rll p.p a:~.there.e . '10 diO'drrs: witholll'~ the.m.lI!dd we:i'g~:utd@ "8.m0'5~'i:ntne~~.1. ~httost :i:noJlk.s. This bl. 1rfhEII'i! j·t ber.[lif' Il:iQ110ii'tl.To rack dte' bar.!ltd.\e a eorreet z.~o. rnln:~.15kg_ ineremenrs.t.:).. th~ f1.!D up.erfeer<t On: sq.est."Iib(l\u to d!Q is! the ~[Jm~ as yeti: dv~.':-t.loDk dlown r~glll.~ck 'The 5"mgfe MQ.• o.:S[g.tiCli . errers creilired by ~t." l?aiiuil)-~ U} ~.

.j. F"ic:N:r-e ~L H~ iooi:dl1~ [If'! nnd I i"!CiIl: 1118d'f.ighdy down.lme"1. . Y O\i.1rl tIDVo'n brimg!!! !tle cenrer tlr balance :r. Wtll3es< . sad m!i!:keIIliOte: of how this 'f~.ic:ll [he SClU~~1' the :~. 1Cl:t r.LJ!J.:I1 pcrsitio.:: n. ~~l~ ILl A Lb~ inUllI!l!L"'S C_ll::ma.s. toes put.'l.liZ~ng thing ~ that cb. and this Is also a gOOcllhing. 'will distO'l. ~il ilTI-pornu:lt r)).i ~u~' II ).35 d~i:nbed.'llr:rL And! COf:[tf'ct chest . ~9HOEl'il pus~t:~OIi.oC'k at" iii po'tnl (In 'L':ltt: 'Roo[' nve er ::.n::(jmi:c.. keeps tJ~e.Now JD ehe S. iftiiZ'T1f'jU.ioJIl of tn€! h:.m.in-dO!i'm Qookillg dowlJ..1'I:'f' an: ilrn.tier. Cerreer lumbiili" pesition is.l.e' Y(jiur hip5 up olin of the bottom. ill iron I of you..:il[. sh&hdr .~ realise mar bJrp drive is.~.cno.l±' W.mtstl·inV ~!f1d. car..\\1l a IT":I.or N lll11f {If ibu'IE'llliZ-t i!i ~iiiim\d l)l!. Nuw dri.ttloH:'LicJ!l _f-l'odtiOll (ad~it~.eb.n~~ ip n drive.t:'c=:k i tI_ nermal M1a. 'plaeing tnt' hlmb."l'"emy e¥~et!!~d.ar sp.~ the Leil'i'rt~ {f. [e~ltj.l~ for fUl11LJtilizat.. .~'!. 'Rood deep .:er. fGH" the dLorae:i"e spine under load.~iE' bmT.a:rc~~cl."'erQUI(.n~ 10 Tntlk .po~idoI1 is.U ~ eil~Y"Ti'Y ~hi$~ ::Js.Otll oJ krliii:t"s out. po-sition. tt'II:'Vlnlt 1m h!:.n.. wuth 1:0 F!(!i"l!... c!. and heels: dow JL Puc the: c'hil1.md l.I!$ ~ru m~1o': ~Ii.mid <l ~n.r!tar in.nlh 'ill.. rf'i 6..h:: {i1.iL1e i:Ll the cO. b (~diL!:~\~ ~but-LJP' dll~.~ th. dum dow 1:1) .I1Dtr..f iJle! boreom.Dim to. .i!l1~ while ::u:tempri..

the floor also .\"f.~es -an! trying 'IDQUSe:. I:rI pltl~r ru!!!!Lw11:!llIlim.!! ~.r. ..[tmH~·~. B.U.c...mnge (mmoe'on dlLs la:t~-r}. ~y mu.dD~!"'T .. ~£~n.i!gh "'0 ~hil.(u'i:a .cfllicles me . a bar IOn the bal.eakin. 'EI~ncilerl. f '~h. '£fJjnUc.e.·itli lIIie A.l].E["c<1Sifllg: the.iI'". .""'e' w~l:!re ~ EiQr ~ ~I]'f' '!Jhe'fooL'?)..r!!'-C'~ Thl: ~rr~t ilirl.l as a i~efe.s 'i:~ with d~t .do SoC r poinr.t~r.C!f>f! l1ttt !the bortcea.. 'rnro~Lgh.11(hey are-stretched I1lOL~ oomp1e~e1J .ltlO~ .)fi ~OlW. '~el~Ck[P i~t~'t·he petC~pnQll of depth.. emili:f. d.e.as Ifi Looking .Any d.J • • 't:.' ('JI. U"I!iu:' trainee look!.I:::i:i''I~ gri'.es"L:he ce~H)~' of gr.r-ei:gnt fO:~I[-d the r toes :ana. :~f!ltk pOs.k h !Ul1oetsthe pasi'tIo-rt o'~she s~lrue. ~Vti'll 'lhi:m..more by 'be:nd~.~3!:mct.!uel:U. Th~ .ilInlil eiliB(U}f. 0 f''i:.c:'iliilin:g jso:provides a ~ reJfu~n.ff' _:I!. ~5iSC'Ciailied..wlil.et~ .$'Ih¥ltly 'W:he~.. 'Ii:Q~d t t th..J'.hen dQS is d-one with. 11j~ !i.:'i:~dl:e espease o:f :sa:fe.r~~'[~{[Iits.s{".o1.'btu. ·Ma~lJ"rainees.. fII.te{i !!L'5 i1: hOl.~ 'f l~flrif m~ !~i!!l .e more power over.CJ·o s-hiit the '\'i.1:11!:D' tl]~ ht~L.hip position.'Ur:selL N m. W.l.pr.the :rn. ve-r fJ:l0r.Si .. lI.:m .fit liqi~:a'!:.·.tif: :5qlil<li~.1I!i:ll:ithi.Pef dl.p:prn~ ! ~.:I1iniJi'ill$'hes dl~ sa't'e'r."'Vi~:t~flfI.i th. b~. ..$ rhe1"ffQl:le jllO'te 'II.$r t~)f!.rnitiO:I!]~ the co:ne.ice~' srol1lIle:r .f'.'l \i.P!j lili'l!:::k an'll itlfi"l ..ng.ing the oor . failill:tg 'to keep the chest Up' ·wl:! t!riI .:s ref.ri:. s. ..e:lirefaUy s. C~!lte'!"of f!~!1$3 ~~\1.t:ttt~SJ~peop~e' ¢l.'gl'~il'it!li U[) i.cli: squat beecmes o . with afixfid poruw:m.om ~hii:''i:)f.'iI.t:"{i'. usunlly :rE"~~~[ing iii.g. p<altern.l.re OO~iPLe'j[ely a~Td g€!Ilf:ra'E.rom .or ~) C 'tili1' Wi1Ii[]~ .g.e incl[eM:~s the' c~ct:..~iie .sq.-e~:r..p. bu\. ~111 tihe: i1m1ILCe: 15.~iLuy ~I.g.p. ~{. {..it.'1 mi.of: OOIIl!I!l!tl m."re nee.!lD!f!.sate (figure .Mlcl mere]:r lower.xr they One problem can he d.!~efu.iltie. a lcuu. 'I.h...~. .Iltl GY. fr.~iJitS..:!ho' tf!I![]Ji.12).k PQ~it.~~ tTlove.tht:y p:LEl 'C'IlJf...i¥j In.1tiD~ . will lean IOilier.~ io lewer lhii:' :bip\S. .we(ing the b(j1[more (figure 23)...1:p.by .u.fd.(hey lo~k.~ balantei efficiC. little tfl CQJn.oo~ (S.iol1 sets up ~ .:r liII! ~l1l11i'ijtn.t= body if.tic!'p:~~'b~)]d .IICt mo.A. ~h~ hrl.. ill.ty 'l.nd g.ge.I~f:!!for. thus hi~h io.i'~SUt: ~. p.. ~Wi1y f.~tm8d ag.w~ty' snglnJy i en!QJ.e .so biJ4 1l'Cc. whel:.rnt't grelU.i!1.~~.pefl. A~..eIless..tm1 l@miliar a.eY'eSi th'(il~ die.eye. h".. :£eeJbllG'k aga:insc I[~S 1:e.i'~:f MQSI p.'9lrnA21tlifU af work aOlJie by the m![]. depth b j"~d~~. cr~d.lS 'W"4!J". be adjlll5.lTI1::IJ' k.pcm.~' "'aJl!~ .abIe ~~insm.fe<RIiblJe aad Cill. ~CjLU:i~ I' ~ .~rd.t.r .\'afillll!fi olfolk. I~ ~Cd5de¢'. ~ 1 F'/.orr'e'Ct:pos~tiD:i.are ~q'U~:t. I]p'.3~ 511.uani n.clet.l):ing..y' .t !it .re:l. the .g. .If o . we ..eme nts J.! i~ ~~nl!.iQe that '~ilcillgWe head back chru1~.d.~ UjI' dl!is Y'0.k..

St~:r.c.(!~l'IirlB.pll'1!ie OJl! n:h~.!lli.. 0115 not ~Il p. 0[' if n·~mg·!l::.~hii:w.f'ig{l.saline' Het:k pnsicioJIa w ~g-ux.n on 'r1£: ~c!Of ~ to re.I.k.r.I~. .!f~l!h~_ Te eerreee ]oiJI~ing-l!JP.!.! I!i ~"ri!~1 S!JQiIl tle. at . ona .gye~ !O:~. [hi: ~best i. Jee:i:'in fr.re.lliItijjll} {ihiingimillii: ~[llwm.in the .l~~d!l~ lo~g.IrlIi~tn:Q:cilJ' frotm ~~b~ fJOOT.fui. . T1tis.i~.l. . so clt~t .'.kt~ 00 ~.[iI. waIl.ilf.:!llI QilJ.e 24).t di:!pitl ls ~tI~Uf~ by not 1. r'i~the.~:2>J~~i! 1'!C:~jJi'loo !l)i"!!ql.ruxes: no.!'!]:.i!rK.U:fttu:.14iOii: al~d ~i. '.!.. ill th~I m~~~s..iQUS .~d:i.q.~t o~ rOll. [ot' u.j.. .I".:!l! 'posJ~IO'.f~~:L1it" :and get 'Q.: !bar lSi liil.!.1cls'to TIOOumpl~i~ ~limF .(.'!!~ tmill[ ifllll'lll! ~'!l)-m'"1i:'.i!. lI::\j~(j 'IiI~Dq8~~.e :arE du~ ..

T(~ eyesight". r:h€·1~e~.:s·. 'Bl:.re.etr.il!OOhi..1M he.o:~ 'tilt: b~~:k.people 'wa~ . . ~.t" the ba:r.s 1 ii..mmed. [he· point wht:~ tl~lO:k ~i'ci'Jjj i~ p .~£f-ei!:~~d they ~r.. '!.)!. rooms h<k¥c mirrors' Oft all tDe W:iI!Us! JDilkin..etrlLal·LDOl. because the l'el.'i.e :!tble~e ..migilt: have one.:e8l<11h. SDm.llde'r 1 me ."Lrk ncl ~htler:!t:i ~f Ih~ 'ttt:ilutL ~ Gr. derer.tatoy re fi'x .'" ·ill¥ellI.oi b~r .. o.gh1l:.will.1liI the-bar wUl~ :resuill in an bar pO'!iL.e.n'r.:ioii'l.['tI)!J]g~ none' oJ the r~.II..l.it 'b~ ·iud~~d.(!d[en'~ ~clvi.hecJ.nJ!!p·lnn.d.e-e.p~iCiJ1i 0' 0 ..d ·YOJ:..dI'· he. cl~e hiJdr lO [he bar is..I1dt :F(Oi'E\ [he b fmtit.r1~· like you!'w holdlliil:g :.e .spinal :ill1ear•..lt and ~!:pdl ~f:I.er ." is !!!. A :mi~f.. 11.l~HJt from ~. ob.j ~ in a!iymi~.erely 011 visu-al.m m'¢rn.. remembering Fljf. chis PU!i:':fO~~ a1.~ '~f' ~1i. L.d'ul.had f'eed.~'W'~il.m. y :~hc~mn~r:!tlf.ro~r.c' if look. ~1cm ti':.Fe.U'S.:tke.e.. SQmt: obllq'IJ.e ~hO'i. Squntin:~ in front of :a' mirror is <Ii [cally bad . first by hmd pos.td1it.iJ) • .n~ .i!:lg down.j..rnmee.n iIlll.mW!ll. :fQC[!Is.nn bj£.b:ll~th!.h~ but you .l!d.s.rs in tha.vowd be gJQOd .li~ cn.:tlfit could r.i(Ii ii:xp~ri:t:rtiLed '[ii. ']I t~e kid is a('tll!alJy ab-]~ to·la.'b!l!. Will h oo'rr-ec'[S ~'t po.ifi~~t~~. about only ..'UI<tt witham a mirror ii:ll'e'. 1\.hi. ·~. m impom\1I~ clitfuren( :fleKibilitr '0f'EW~n ..!:i at ..Jf!!lJying."ln.rn 'tt!:!' ~11thc:' Sii...k :rr.'i.!If~. If th:l!t grip is w.y wl!:!i..t. components under the bar: more wlcigln on om: leg'.o.l.!lM.roili~h.g ir i:mposjilhle to.lr~ a . Ce IT~C.'!J v-cry £l~~lble y t.·.! ~['j.r~ ro~.~ d:tri....obit..1t' is jUYI :l)j b~ an IdJ:.Quld.tcls.' r114ili.· eveil gr.h~shoi.ck. poinf het'W'lien hjs.t'l:i'c.ik m.! ci. .g.J.rOJ" set ~( iiill.nS~{]fI! tm:d.rhel"e' between <Illl the scnre :j:D.::n.mp.ar is.f"olJ.~ fOIT iilo~~e 'to b. need ·~o·ii:.i:ll'ie'S$ o:f iolnglc is l'·~ql'L.to ~L'ip p~ce:me.~ J!~~ on [he floor' Oil:' wall.g:bts.wt:U . down te d~e eXren.~psm:l:lI9.i:ri .ecl.lr~ l=<u.:tI~.id~a.M.~o..r . s ~r\fkal a hYpE'!i:'e~:r:e.h~r.A.pl to '111.er.. 'm. .a.is the lir5t mcvemeat made in.ont.rn]e: for ii 'tTttkri:!l.ll1.lv.n·~~t:n~: .di:fl& of aU 'the. gr.iique :il.~ion ~).lJ!. crease.til this . \Wheo tb.ip e!l'r. ·th~lP!.c. d.c=Uorl.sh. !I wOl. M. '~ee rile' r-el.!.iV€ coaches n.~.. ou h~1(..'. 6"rip {Ifill Uf'~ I~ 'iN. :Sfm~i:lime· 'fi$Ul~ l..aiIio!l:l:Ulip of.erulU5 dIe-ST 'b:dls.iJ. tlnd mir.hindCfW:IfI:r· a couple ot times before.!1tioll~]:p' b(". the. TI1ir: Ir:il[ji~ bli!'11 [~Mlr(.tlt'j.U.lL' . 'YrLr.-::I:ii!l:'li~ pr.ms Wf!:i"e.~:r[.eepriO:ll:l' mrllEi.1rJ. lind . ati.ill hetarvy bAr.ok.·lS. JUSt rell ~lm t·t] IQok.ti.01J.§Oe'S ttMf!'.·Ibe. hEi. There iS hl:JiW'e~r.i~ m.hir wicll 'rhe barbell itJN:~ we I'e£t:r:' 00 lIS a "set.tl:lh l m'liktdly . tH'j ~ !irl:!~' it. tht!! fr.iora lijtd~:r:il: hmrvy 'biJ.up ~ttl.'1itte.I7' fl"l~.ec:n YQ!U·f c.pe:fmil beot-w.' !tlIlht:.trtee-s_ Tire :grip Cliil the hal' .~st.~cl ~d~~n:'i~:tH.l:i~.t '@. m. >.7 in 'W'e.ur a~~ roa.::~. produce a lEIieCk_t:wist.th.~r~ri:l1.. hip.€ stubborn tLoUlIJ ees [M'Y :~edi '1:0 heal <.er. ~[J. Ehi!.all'O[iIt.\!ntlf.tiJ. Is de"!(~llJp~IDg kinesthetic sense of movement by .~rci~e· ~. sCJ.ugte '~l. bad ~D.. that he's ~DQkil1igil. i5: ·~".on the b.iclb~.."Otr~1e'5S· rLIi!.hfj~~ '[b~ rrainee ilS.. "Learn [() . '!be optima].:inloory iripu~ poovicile:d !by p.a~Ji1i:etdc 5Ylnrn~uical grip ~.lp.ve ilmic.!lt·m.c~~' il p!i:'ovides in fo.tj![!iru. they !J.I!lI1LEl'o'r:. ear.e be~ rC~n nCI \0 usc ~ ttl irror i:J:1l [Wllrt of ~~l:ym'[i!h:H(li !tl't 'I:}.S'. t wi] I be '~h~ [ rare tmineewho 10015 dD'~ tiOQ mtl.P reblems wi.(!i'.t set will. for.I.'.e used I. ilItt·l..e~1 as di~LWsed.

Jj'~. liult' p1.. 11 "ill ilVC'[0 cle[.eS'i..Yllim~llrt~'1.. the ood .d i!:el'Uiij:j:'ll!d 'iolilding of dote' 'b~dt ~:£ our Pii:'ilfl ~ryIf.BF. scmd.keeps the' uppre:r.r. ann.l~:j'.W.'E~~'jjg~ti .. ~h!:'t"i~bt: s:ltOlt.n 01SoTFrugbI line wi~1] di~ Ioreann (fig-Litf' 27).:JI (~Dp) 'I':). r.r 'these' 't:r.im mm !.s.hail:h 1i' g:rl:.p Cf!1:U~'~he 'b. S.iijjitikfjllmtllll:':5 "Df1lM Iml. h~ ~ back. '[~'lflnk1ri~1 bnr pi.l. Tbus.lder will drag the bnr out mwa:r~ thtLt si(te.mi!~£' . :aJ!lI..'1tl~l_'i.l« ll1il thumb the .~t.:JGml~l fb:)tJl.(fi~tlre: 26). eaa 'be th~ hdcl i.lee.l:~C'!:s ~c.!l'~Ji'ld~hC' id '~Q SEt .1 L~.. ~ s:lu~cld~e pl~d.lln!. on top of dl'e ~~l:lJ'f so th~.~ Wf.re. i.0 no'e:rn.it llltu 'Way it'ViCry time.u md .110[. ThCltt: is . 1Ef. 11 1~1~13 [[I :SJiiilt('lllooil"img Bod.j.the bar Ib~in:c.'Wn~' ~~!'! iro. k F.l'Ulnfro.'the: ribs. F'(J.I:lff·celn~t IIlrJ.m.'!ml As~'nmH::[rl"'u.

~ished" If the poo[eiio:.0.tdy. oo!the hands e ~re in ·CQjU~.15ei[ajtlr SIJ~._. we Q.II: cllis' pos<lt:klfl.l:~'w.sociati!ed with a:J]Dlhet~and ebe solvi:iJt: of Ollie f~s diC..ti~e:lbo.s will have sore .-.:rom...oM.Sj Mel m1.ry .N61~' [be wnnk lecll.iiaU~ U~ k~c:~ the dl~l up 1!ir:.~ ~ ~dk.€ a POS.!the . A bc_k. I!..pOtt iti'L" 'tthebar is:cli.fefitSe. A~gr'Lp t width increases...I]HIilS" P-eO''pl~ um! dQ i.h.its. a:s.ilmost me saraa I[li:ioblemu 'iIInirl . i~0:1].a :~nihle.e . 'il:ilre &£0.ro.! none of me e ~f.c· I't\sidl!.~ :mf~~.LI5i ::and cawe.11.[[111..~y 'eo.h~s<p'rodl..itiDIIJ.['aimring h." Most trainees will :O. tlp~ :]f.c~Jf.r de'h::cr.t A :moot u![I.'back!. put his·lwi:lid~ !QUI ~o wide O):!! the - - - ~ a:a:iiii: . is jini:i.iil.ll~litllE[OQ 011' iiH"0jl:H:ii 'wru. of irJ].O:.~ head~e-dm~ sore:ra~~ in '!. binrre as this S'(iu·~. : .i:cils.tbt:.ry' occureed .-etti'Q'H. woeigh~. :<1.p]~4.n rh~weiWl't" ~ncl ~l.rel~ed~ i1 .i g 1!A'1.silly" '!!r'§!.ers'llgbt:eEm.clnif~geurls. .e Wt'i.:' g~.: d~~ {as gr. ROTA'm.s a ~h~'r.u)del'S' ~V~: .fdlJ::it m~ rllf!il:l 'ltilUlk dIE' inju..' m. 1'1 "iL L_ "_L.tnt.)' he Wildli~dfm'.]vity h: wP.'i!S! truL'~ l'e rs .:i1WJ" I]~CI< 'u!tu:ilIli"y]. @!1 [he' pJ iiI!~.a:Jli. other.rnt:.m:a. see lll'.U[ to m1bke ~:[ cto)" !he'll t_n~~Ibo<yvs win in'l!iel9:'ept ~~1tW" O-f tht::w~igh~ {GllJ~n:: 28).~G pair . rOliltbf.i'S:' ~l~Ve.clbow"Sdmp.f:V-e>Uthe pur-us..(l~ \!.Ih~ fl~i'i~I~~ iPtj~IH." 'L=.~gJl't :sOVe.th.St be' in it:O.~geli"!: r . thaI is c nT:3ight in llil'te W!~~hhe f. IF' 'rthe nmmb is Qil wp oi: d~.fi!'i Some p~opl~J brnins dliU mUs ililan tba~ they' ot~ holdif. .e fi:li' ead of the' b.of $hotdd~t 'L:l.one p[lDhkr:o.:i iIIlll'gmiIti!:ilt.II t.I'rct '-If .ficls...n&eJn~'j...hoJ:'llooirls relax d:~c lO ~ wjd~n. 'w. and we mum: purge '~l siUiIl!~' from our I.t¢S.gh:tniC:~ .rJ..~~ is o.ttell the '~f' iJl :!!'cl'l:b~tiLsr.'I. . Th~ is Less tlsan dltsi!t':abJe.I de J. &d ~heril00· add '~O the problem by ]?la'Crng.. LS' ~~!f'di~.' clIff muscles! t]\ilip~!aad !r.e00 the.eC. ~s bar 'ibalt '~hef].idt du:ir l:innds ~ndl .ct with the p~a.[n either clir. the sruould1. Sltfpon: structure'".e~" this ~ just .&..'~~eJl].1PJ"'oh~~mtb..l.i. T.M grip" t:he ·S'kdf!'tOf. ilb. his.lIJ:t:ro]of it-h~'~_r:i Olliid '~hi.Fit:l~n2'" Alii ''''""lS.L.t.lr~ w.II bt. the s_I!D.hi. IL "J .g f<iJ~' 011 tile if'Jbow' ligJDleI.I:~.d aU of' ..~ny pan of th~ arm.e: 'u:.:SilIflt:iIJlOamm.'1'1.elbows.1. Ot haad M.~ e]bOl!Vl. bar! the h~11Jd an -aSSliUlll.r~bac'k mJL'l-Sde dgl:u:ne!iiS d. ~.ws.~e:i:"·:u:'l.~J o'bjeci:!ii &t rJ-a.:)fl ~ ~im~_'i: ~o heal. [f . 1if~ed!. ]$ the ~~bow5'ar-." O orn:S10'JlRny-a trainee nas .Y ~:r~~1).1m ~~'£il th~e~bQw.the w.: h!.n~ f.oeen :lilIJLIlSIitiiIJI !LJI:Y 'hi !jYrni:i. 'IL." bliif' musr !be.\i the ~r 'w. t1ipp'e.

h Ulo!!. As dl? !$il~ ~~ ffi~~. du:'-D1l1 '~'i:'"LQI. ~'tihcdl~ .il'liilJghe mu:nllde:rs and ttfur. I nile: L:"lbifiN~nre clJll]p~~ f lL!:n ~ U!!l:.w' !moofl. IIi~t.!"ce £orwruxl" lifting the C'hss( .e!LbiQ'Wlij beeause tlQ'[ te cliO :so would! C?1U5.. Ih~ .dl!i.:et&y1II'1d~rnil.'IrilJl'. [he chest is ~h~f~l. . lijl!usdes~ e.!9It'.iJ'~e.. ! t Flglt~ 2&.w~ .!I6W Ur~ ~1b..ti~ the . '!~:p~r ~1<~n~ll... 'ba'C~ i]ltl!)rveEl~·{n:.~lilJrL'l'tr:mmil:tUI~Dl I1Il'td 'Ih1! !t'J'bo'L-Ifs...:'j~.tlgi$.ba'~~:r. 1I1d[I!!:!'11J: tb~ i!1l1. ri9"~ !'lm:dl L:'LL10Wli:~Uf1.!li!1oU!fllllr.1J tbl!' . ~m~fj.. 10.'~'Ji~eialy .lids '.l ~on.-acli(lTii of tbe 'UpP....i!l.' C'a~ _ wd~t. So :Iutmg. iE.rlN! i!'!J'.e ille'l'Jl to lO$e . iWt d IrA.' cheses 'w\beT. ~(IMto Bi. :~!l. ~m"..'[j:.snoo~~ b?>". (ilw:'~jI'j:.bar.El:rhack.wr:es':.I].th~ superior pCKriiWl ..t"e'q. 1fI~!!Hor..!I~ilI~r5' 1J~ 'iII'~lg!1t [IIiB'~U}.L1i:§lf mell.:rwr TIm: al"lrDIW:.1~Ji..0:1the ltf1i.:i~!l.01.g..!ii ~d'i - J?fg.]o:~'g:~d tiJ '[h~relkr.hie''thoracic.f. the elbows .~~~5 dOI'$i (otllplex.jl ex[e-:Il:i~IDIl.

iIi:~lve rt.~mely impOf1. en e'ither the fmnii:: a:r tile hadk of the disc ~[cile normal rn.-tmmy is n.r '[0 ..L1' :~s'ke[s with :soh cenrers.lJ.ed in Wfiy t!hh~1:' clir. raeture 01 the tough.]. :&oOCilLUSC the dise5 are 'Shapmd [0 hoLd tb.pr.1' d.. are pushed -inw [he.the dl~~'CiJil 'b~ Ul]fui'(.e'Ss'rep'lm]i~iiO!I1 J[l'K"e in.di. tm.slighdy curved position.{itrc~ po~iuoni ha£ ~wo Ji£l.w'.:hey a~ ~lhell c.~· of.hM Uli.I1) disc .b 'the hrutds in tn.]¢!1 biy oofrt:n. Ifl[(YI!Itlll'fl.ellkm &re!t'l:i~il (ngi.:' :s!.~ htt!liVj' sq'Uitl1t.P.·~ii111 bon [. ~-\lf dtl:! ptoblll:l]'il. lltert:il th. '!:.:'~.lI">"1?l1i.t["""Y .('I1'f' !t.L'ls:l. '[iJ:..~I~ ifl. .nij .r.'!i'~rybooy .Jotendrtl be the.l~epJFLgc:he chest Pilt~Uel ro tlse £loO't"_ 'r [.i'~' that fn.rt!: .t i 0111tilt' bar.oru:~ cnrves i~.. bad.'is :1ictl!!lal1y [orced I~jrd ~h!:! 6.fill].ho~gh the 'IfmH..ed eo cl.milfs. :Many u~.g'(1 fla:E.ufVe:1:" i:2!. rn.)" Thl. 'whC'n the elbows come Jrin\.its ~lr:llJal Ue£I:rest f'Or dan®e:1i" is 'l..~.e.8it .hillg do'Wn into :be 'mralllil!ll. or vertebrae. B:3!ck errors hlghe~~~ ]. (011 QI!f ~'~cl'ir'~"Ckf they propt:. ]il!~.Ierily ::\C"(CI[<t$i "lice'eil~~' Nur~.u.L!I:I! a cah.e h.).sq. fubbe. nccleus ilii'.n. birC.Ltu. r'lJirl. ruhfDe.:: bnr win ni)'I.n.g:f(m JT!'USi. dl2' $D'l\t f:iilll"e. SD. 5p!imJ!l !t'1."2!:J and the hrtif.mp~sl.'e~.n~'~Y1?hn.l'lomt~al .li[ 1!il an iueon v. le '1.Y- squat h as" an undeserved.uc:h curve i1S.r:d~.!l[:!incl..~un' 30. .n. burk It~es ro bear its load whell.. (fi..lfes:. 1l:ni!l [h~: bli1jjcanm1!m go.: r.A1n~ ~D WlideJ'St~nd this" A~~. Iit~ me ]~ /i:j!p~Jflc.dby th~ ] ~ l~.n' olbs:orbs m 'Shock and oo:mpr:es:sio\EII) ro h!}J:'. The C(l.e (If the disc as n. ~QOlime t::1I1n~ej the I"L!I bbe'I.t:~t~ta. '1_hl~5p~jdo. muse be ~t~o:n.ry body f .nre is altered IilO much ilJ! .iff cile'Y' are applied.till fl!orn:!..-5:.lil~ [lJ'G1t: 2lti:g.mm which"" whf'l'iI .he bOlCk .1.i'.kw.' '[0 f(Jrn ~ .:rntJs to a condi tion ~d d i:lluber 3'f1:.A1e-they C4fty' We risk of mit'L~Y'"It is t1iU".u:s ~~"QI ltil!.o:m:mHy ii1l .~~JrIi :rii!il!r..1!~'[Qm~e.~rip 'dl~bar nnd raise ~he' ~lbO:W:5 'wi't. . . 'liu.!.c.'f bnek in this .d. b:ls1:L' under. the .k.e .urypotl:'m]:a11 .ne ~l1!ee' 'b~a!l.l'~ .1Ipp:l'lI!(:i~l.IT~Oi'l'1 or m 'W~ ~idE ~ i!l <i l~rjed roi::1l:I1g:n).'~l~n. 1I:n:rwh~ re (Hgu.mal m:..'t whem m~ is :m:. The spiual1discs (~~p'p. of .E.'l.1IDt in '!he :squat" The 5p~ is it:stac'k Q:ff bO[U:~5'm:ltnt-e"Sf.l.. in.(: ~:hi!.~gb.}ft r.e injury rnn '[ike.Jlllr :IDiPQr!i. it . . illowiHrI.lI1I~ir~ Qii.29).m.iIllrer1itenebt:an. ~t:it:i'-.~ or dte ifni$iL.le'I.:k i~~owd.dClJlthi'~e'> 'i:he£i: 'i::IJI}'m~'L] CUn~~ war 'U1Jt l'UJ tht' ~pin!t./ th:lngs: with.:jOJlI. th~.et'S seem r. ~:r1JJp'95'1J!i:j..1T1idtilt· lordosis i1:1 tilt! low'c:r b'lJlck Oum biu) r~'ot:i I llIr~ .rJu 'IllrJoEveJ] co:m.W 'tarying degrees.of ~'pres5iolll. The bones.!lImtt. bad..e. iii!: duc'pG!I Il.:ei the !>pine.bunmg 'to tlO bar support:. Teo ll].e up .aI.-dlby '[Q1JIi:h.r bru:k) rt!gion .e.secrt .'~.!l.u.=.ldhi faroe. 'why I.:t!I:!Il!~1I" (the. serions ~p\robkrn fOlIi t.ress.3t.!IJ] 1Il'p :and the C'!best comes 1l!I.i01lme• [(]I .P:f[I b}..!I b~t.tml..~O"'1!t.1Itd.e-~Ddti"!a~~I.l:ii!).o~tion . Ci!.. bas.:B'1.:n:g @f ~pi. =~""_1 . SiplDt ["Oil' '(he b~." Tb.fly . '~h~ ibaped ill 3 p:r~n~ is.

~thlJ!!:lr.Naf j'oi' [l'~ 'like mnny' 'Qt:~~r j(ltLnts in.re !lEI l.~ F'..ile YOUHg) and.1!rt.:b IQ ·cl~l/th.6 hili: .~ :'iI:mJ.i. io:i!JI(s.el tm.!l~ irn~~. Ciil~' prQbl~m J"!C!{.. if!j~ll'!I''-~nl~ ~rIJli'ibfllil. be .S'(.~ .5! .~ bQ~"les:.a.. hilldivided ..1.'l.. condn:ue ~o :p'~~gueus '~or :illfiyy~<l!!L"S. thr.)JMe'wid].uliO!.. wd'u] thlng '[0 consider.h~iT· l'rjIWi..~l . iIliildeqU'ilte '0'£ :l]exibilii[)I' i!8 it ['dates. ee ~~l .f.~'ti en.t tre ~ .lmf.ti'.·r:uLt[u@!l.!l'ugep~._nr iilfbmmoll"Ory in [La1I..p~~ ilX's..\15 'u:5u.difl!~Si.~ back 'p~!::e[ltti~ Ii" :t:L.L .::tiJ s. t. :rim.ddy Sl..eQl1.·~l : il'J..~]j~l iJil]lt!'l. {':i:ID! These . for a .l~ ~iJiii!i!li~ m!1~ !l:~~!:.i<rk~It IS of c~pcn£!ltion dliIliSl and are 'rl:~f'most ex.1!S" ~ .t' vt:"~b .~tl]ssh.emly p~ii:'il:f'LIIl pre'i.n MO¥[ Inw~r b~~ errot'S 1 .1fC1-50. The ~~ mijo.gfj [lJ'ldt:e:ietl d~oein thl!::pl:tlplIT' WiI!.l{i'ii1IM.· wh. with ~dk~~ .·.!'r.prisi!]g the ~. The' hillms:~r.lS and the :setL'll~~e~.ty •• U: My b~k OWn~T COO ~C!1J V{:i~ • .:· (If wh~ch <lrij~ -[r.11". These lie 0!l [he posteeior ~i&f of rl.atomili~d :pasitiiL'Ul.EheaJtb.rity of minor b~d'i.p:o!lSiV.ries. force is il'p'p lied te dli~s.l ~evel~lJiJwi'l" baleR :tf:Liur.Iild er. not :<II discernable lL"~giQ!I1! and. Off . 'b'tlit II is. 1'h~" .tl'll!!:S s~1Jia[Eedi white' pickiJ1!j' 1J!.t t!d' \1:5>" ·t.ilschal'te:!:lt.n.t<!a.llll. the body.:s.otherpoint.!nal aca:i.i low h~~k injuries 'ih~.n:I.l\t.Iilting~ we"wiH have .r. :<M:\E the key '100 good .Pw>.[0 pct"e\'em m mjury so cur .m SPCH"t:.1iJl:.ba:te'. FO'r most poople.suffici.. '[han .t'c(]Uirf'.UI!!!M form r.et'. exli\emel..tllil r...nornl~.blC!ttJj aJi"e' ofmn . ~:nclare Oil sytilo'!tbJ fa_'" ~!O'!iKh r·e~:m. is' cl1f'rf!~o.e.Proper f"Q1!lr'"l!'t form 'IS I'!I:O:f. ~o ·j[I'.ain:Ll1g 0. fo£" dlf:' ..j'Ii]c! fluid QOlltruned by .[Crv.p'rob'l~m ~. m '[~ .:tic re~e.uHl!g g[lQ'UJp' censists 'oF'~b~~-~iup IerniJ'ik~dlLe s::em1me.il.il:!:!!Y~oplf.tu.~~sare h'!iCC:t jrunr~ i iriJu'ries~ b~i!.ll:IilL'tiom.!.ip'lili: I}g.-Sl- sii.!I~k lci~$t1o.aoiflle ·[hem.pp-~r bID:'k dk.[iga:Lnel'lr(Oll[5 maserial oo.1Ce't..lUI S'1.rUri}' ..i.!P!rJBC'.fLlAgt!. (2) ~r. :3i i!)l:i:'ea'l..:.fi.Et' be able.Ponar.'e:[)'" diffiruh to ~ol'i.:lK:mlrrno.1 midclll! back is.ffcr disc injuries Thf.. in 'ilia" these pr~:l..rw me ·fall into t:W~ broad cir_~go.'tt.IJll ~m.iJH:O u. We ~lcavealre~l· bc~ne~ .DST.Qmtile :~clll:dm~i:'o8ky of ~h"epdvl~.. the:!ilk.n:ef.]ei'lid·oi.threr.1'while they are ia Oil r char.enllllOl' cllliil.[liur.ppe:r' back :mdJ iDW"e~r ~ock.i~i(lJ] a other. The ha~i:J".Q:i:l..".i: ~'O' .e WE'.:~iI.m]'s. ijlfJlmpi!'1Si fJ.¥1!: hc!.n~.n.!!Lill pt{.:mhraEl.5Jine.{figu:r.. :\ hug~ pe. .'~ wcrrk . Injury IOOC~ when.':m'Y mllu.. M.~d Ii '~:.et·Ib~C'.lOm.lle' ~~db. h :l.~~.an.'C· Il). T1H~'k~'!.iIl~~.UJ!J. Fr. If we asconches arc ahie.t~tIT! life werif fifSE aoqtLiH:~d.ptitl' ·lJew5pape./.t'('oiJltiil.. NSAIDs1 rest.'.(J} if.!. earn other i:lI !i1JiI.~ity.1.lT€'and u'.uliipubtlfiln.1 :tiliI. .dosE due: to inj 1.~~ than w Liult ~iilot5w'iiJ 'CW. Ih"e f.p'~_urj. At the ..r.. i~l :p"Oi.[" e'Ve'I.rt.'H:. to ap.k~w'b~k po. '0 r WL.t:h~ i!l.l.em.1Ii1 IIii:i:dcrslaadling of the o1ina~orny'iiJif: die hlp .~~c ooarh.md J~ Il'UJ.~~. AprJi'l:mlf.l~!i: e .\'.

ool~~i:t !g.!lnd .il. :Dri."~.!th g.!!li'fmi:::~jlrnl!'_ 'l1I~ :i'I!rtIJilll tll!r~MIlI..-iI'i~' .11:' .:~'t<ehas :two. 'Wh.tcd. 81 ~g w.MiI the kFJJg.M1.l~ ~(j[l 'in1l21O!Jr.~...i9' 't~.. -L more _.)n~!'!.segmmt: t'!:!' d.pns::'<C"J!lwrii mlL5t'k:s~ M.1!! 'l"!.xr~iryJl .lil]~ '-~. j].iJ.c~OI]: fl'1g.is hlp e~l¢iiiI!.!li"i. MiIiJ~ .smi"ued! up lIhe rigid.A:em'kim: Hif! .5huwr.d.!.J .pdl is .i!. _ Yal'iOU5 l 1 in ~~'kf.n.O~~pnl~nsl:loo ~DI\!J~]fl(lIHiJEl:'willi: nfu~.~ MlI1Sd~ -ettO'.s: ~rej].of '~be h~Lk~.ood ..l1~ l.p'm~it~ami t:he: n by mLUlclt:~ .~iM.ij. tuuttk .in_t'e~l::no.Il:d h2lmS[Ii.run.~pOOif~g illLmlii.l'~f.':~TI~~ ~l!!!L"~Ib~!~lp ~1~ ili!.-1 tne .!iI "4411-.e i .J::t. gir:thcII[J~bsll"slll'iiU:.U:.'.e.tom.'.illi!¥i W ~!fI. '!tJ.1i!. JJ. - iii.u. cg~urn:n is ~dd ~igid i:~..~eioJC_s~'ili.r.~i U mHllLle tlm 5P~I!i~ 'oo! .J!..t.hamstrins gtu-up crosses tWQ iQhlts~ thr .:!L.cle€~r' "We.g .!l V!.iJI]. 'n i"I..i~. -~== :Km!1! 'iE.gu. of pch'1~.iC1[!.."a."r:i: l~&rmLl.e.l! . ormal <tntl![omic~l.: ~ilImS.Quldr~.e plr. .side'E~ribS! . 11Mm! IkrEl. iilll.:' el!ll'C!)i1~m.s' on ~l~' ~bi~.l.A(ijl A.¢:p.i~r. " .'if tile ~~.i1l) is. pob:rt.lSe' JlmSh"mgs.fiJ: ~~MIlIi!l1~ rdi:\J\r:I@]'!iid b:. il.3!l. ili!ll·~.tz!m'~. iL L.LJld rih.~'Ib. tbe iJ~r:rr.-· :'.'I'i~.~["1.lse~:'i!.:' §~i:\emb.~~oo ~ ~-.t e-1iI..115 15' ~ut¢~f ~ilOOr. 8:Cl.'!le.nsion-i' ~r sE~ill:iuellil!il.y "W_e " 'h·. .ml't '~l.x:iio..hatttS~.'Irlm~~.i1l 'OnlCc1iO:I~ f)f~ . 1~'L~''O:WlFi.hip :md ~he kn:ee.idri~~I"~ . M1I!5GJ.i~e [OH! Gh -.~j!i.~omgil1g fT. tl~~~ 1ii.~"'h-~ ~''''.:lhnd. : what: we do '~1!tlh~he .~ • r~ .-.34i~ .hj~.iJ...ewto."is. m1l'rtore!4 . ~. i:1' '~. ThE' SpJ[liaJ.lpxim.s g~:e...importnJit.. Jl.'.'n..:~' :f\Ot~ when '~he.onod 'V~rtdmr~' ~Qi. ('iC'Il.'Wl . sq. . .1imwT.'liiJr'~'~"~:J:..ve out oJ '~he !bO't~om.. .'!J:i1bD~i!'.uli.nlted by the ru.er.lb-iiiLIj) 1~t1trj]I~'.::~.!.flJ :- "1"1 ••••• .fi.'(..'i!1i)f..eup Uir.·~ :po-w.r:'.~'lind d].. ~.. we' :sq~iiilt:i or lift ~I'iiyth. ~ S.~do.l.r.. u:!11i1!t'ttyi!i1~ rn!1i!J. 2!~~~} 2!tt:.olJl hi" (i Kit 12! as i>OtI!! :.\. When we :squat.illlj.".:~:eS:111tl!IoH. ]~ .P~:alnd.. :1I0t!.80 thar .3j 1 :Pigpn. 'fq~ 5i.11fid.:--.'1f) i!Je q~itdr:i~ps" Tl1i~ 'is '~.'d~'~he. lQ1~t th~y . means 1ili:tl!E' the ..es <fi~re 32).~de5IfIlliLthJIIg !~ ~!I: ~q~f.r they ean rn:i:odUf.. .--~.!: 'w:hr :&-Dod. h~ ~Ilr. 'I ".l::II~Stril&~ .---~~!iiIi.:[l:no. 'r11.'i l!I.dis!i"ai {Ui1 e d 01'1 ~iIlee f1i:e.. the. mlD\t"f'the hamr:IiStcil:l'~ ~lIi.si!'!lUDlr~~ dnsaL'Ili!l.p!:nP..~'h.''\f>''''''''' mt: ~I •• shoulders• 0. ~ii> L!l'. i!t"Jioi!'L$.~~.l!1 flulL'C t i. 'C!iHlI. lr.!itre'tclH'ld.the' arms.e.~g oH ..1iI !l:001t.-.:~!1'tt!i:1lC'[.y 00 d~11.A.the :F1oor.s.ull1dis. .t. d!e..c t H.we we nave.d t!h(.E}. i!.q1.ro ijw. . doiilg [be fLd~il:qttmi:..~.. .. .llijj]l. Wihe'll. ibl!lt.fO:__m1.

ith.e~s' {I.:i:vere Icl'll~'jUIlJb[]J::: vert-Cbroe. esert .a m{.in a ..pmi~ioi'l it'tl.teb~:":at column :artl.n.1!_n.n" Here .t'I'tli!.h~Orig'i. ..:~f IUI.1lC'[ imtnetr.Y from tlite knei=...of the Jower b~k pf.fl. Oil or I'(!IiIIlKI~I:l~M i'lj!: lltoJim~!:' ~s-t~s.!l!:'i! Iifcing (f. from :rnQi:. 'i:ig.illi on berh tbe Mtt: Olnd thC.cll'"rounded" ~'O&l[n. .the bott'O'1I1 of ~h~ . tilts a'Um..~]!D~W.:a!l'fe:n.lill'l!!' pos.'R' rn :ita}'" :5i11fc..rrfetC'h.1'". dw n~ii!-'.ipinae gn:rup.. cniID.Ilt!:'Y w.~). fie. of: :Hg.m~ no move:meIliiE .'JJC~~.~ above the.om".!J.l"t i. These muscles OQ[Ij[l''.a .th~ ~~t'l2lr 5.inal eolnmn ~.fel:. b'~ki:J]g' m]J5.~~ 'loweii' ~!:"k wgtn-he.he in.lil~ amid !Up the' sp.j!t1i po:r!t~lic. '~e." ~oa_d.I.t:ln(fig'llii:'le 2J~)..i: '~bf!.!lcl~..u~.bl.e..se :~rlts..~.ecl.'~r"JJ dliSC5 are nor damage-d..e:~ibiliry"'". 1fJ. aet to .s~ f jJIIJs[\~_es F~-cb the '(Ifi.l'I.dl se:vernJ. This is due '~o~hc. 1~ail1-O~Id "W..o:rlt'iJ MS:I.Q O E ~ rigid spice. :and [be.~s.md ill! elbIng.1on .IDbllre-)oj~ill:I~~rnll I]J[I!imni'l:!!Jhut d~I!I~I~ t!l' i Lliilt\propr.And thus the peivis tilts ferwsrd ." .ieaMYl that is I they M _:f . i!iU .nO!.!:r~' Otw~.iwcu·e ~IY pi..~H~['~ ~o.er.d to hold all ~_e.¢r b!ll::k 'to I.1:rr :fo:rr.i1'!Oe. they Pel:..rouspohtts.l:het ool1nectlv.cy '[j~1 En~k(.d.~.glvis'remains in <l OQil:lSEtlfiC .w'hi.k has a {ende.is the source .i. (.(J~:1r:o!: in.[J.che!> the bDli:O~ 'P!(!i~itioT.H these m.ii:.l!msl:t~l1gs1. ierse ~~um~'S .li.S and .g. .og :t6t! lZiUj rIC: lo.\'er~as the squar .e Jo.UflJ[ d~pdll il:l.f pe:lvi).'!gh thr. p. ~he 'bottom cf 'me. con~'nttion the p.('YI.~br tensioa l[i. 'lIi~lt..t.e.om~ OUE" o:f extension iaro <l '" OOtu:u:t" me t_ _P08iciol\ ~:u:r~' 35. to pull il: (m.pif1<le serve m leck rd!le 'pelvis -. the h~!L'k ~ock.rd u~Jt. 'we use [he tooehi:n. th.31o.l!'llin:li nnyptcO.[GI'c!OCllJU!.serli~n po~~~ i'lf ~h~ h.k«l.r.l::':d.ug1l.'.3}" Thus.ere:!He~. r..::'iI~r WIM['!t tI1!i . ~~_ r imnDmr mll[] iiI~.'U' l:1!L1. :int1!y be 5lIlf-e[y tnu1I. the :1i1. 'iQG~1rJI Th'? peJiioS artieulases wIth !the' ~p:Uil~' cite L5/S:I.smi'irl~J~ii) the load 'ihr.Il" end Ibe~.ms:'trin.g: cue '[@".. ib..on pelvis. u tlae..'O'!b~.]oat dlir. W'r! q.L"l]Ite'C[ the -v. . ~'fociV~m~iI1f 'tip..)..:: 'tnfnk. As.and. :lft (0Jti!Zl of the :liUlwer 'bac'!li:! th.. .jI!(lJproll.OD1Y-.keep lhe 'lower back £r.'"{~mlil:tlUuleJ.1'i!t!®il~!. The erector s.nTl!_ Ho ..:11].e.it of [h~~ f' ::!!b~l ~o . ] o. pj)-i~t Oof' dtt> hQ:!l~.s:o' 'LhmW.li t~. tl:!l. These muscles._pE:.Ii1Iisarea needs to S:l?:ay ""l!i:reb..!55.uglJl-:e J.(!3'4.ssUie. aJ!!id. :I~yert..e :pd:'l1is..weit billCk.r to p.tl hiimst(ing~ bllck ~uffit:'~~\11~ fJ. T.it..t. . $P~I'i.:l'lL ~h-e same gj'l!gle..].tof. .ud lean of: itJ:'llm. ~1l't.spinae:.illL'iom righ~ POsill.as:dle h-YW'I:::r' b~C"k 01'5 :Wi.p~iclo:t'l . imen O'lll.~. JL"rnmpi~: rill" i5"r. ::t!iSllmc [II.s&tiol!Jl 0'] 'Elifi~'O'fi]JlJider' a loed.iu.!I.:iiioR 8I. area r. liftilllg he-~v~' 101& !lfjl dt~t ths inIerve'~1.e'::t:t:e.em:. 'Eber pmn.i"(h your dow oock. hfi.f~iN:~.the efOOi:QJ:' .h-re. . -ationg wi.nl bl!. io!.'W'.Wl!:it bilek.to. ..-er bad. :ili'1! :i:'iiOrm~_l !3na'rom~C'a1 p05i'ti~n w~um.gilfi'Ol.Ck .IDt IIIJ. The :m:~llictes zyf the JO'i. so.r:Le.bo.m.g~r.

pi Ill. If hnii:f::r.I.. . MallY :i.Qtl! of ~. i't~clr. [JIF! !lnr.!rioeept:ive .~"..!I.:Ij!l of .pjJ3~riQUthe !o~'\1r b..i.1i".~g 'Um.lt:.[iobJem is 'lIl11d:er~lL"pod1 tb is pg:ti:._c.pC!rI~mn 'pl1rt oJ Sil:r'e'l::iigith t~lIlmg.fl'"Om Gulf pall)f'llIi:S" IDd teaehers 'bac't-.' my~des.'! ~.EuS [0.'l. touLh him lI.$ ~y~ &'e~nd beJi~&e't.n:ebuoOL tlnd S3Y'I' "'N OW~ !:L:ic'k.1tn:. o~ the squat..ivlL)' has cw.b him.iofi is .tciOJ]_ QF ~it5".Lt is arched correctly M the mpl of the ~.'. iIiI OFIDei:L.i~n 'm't . lack m .. mi!ii$l. ffi.?. TIL a 'b' ~~ '~O· ~ue .50...D:~.. .fiilii. T&l~ aaJS. as 'lhou.Once' m.1a. :iU.nOe:cib'letrainees ~Khib..~il1.1 i!¥JI!'I)~J!t.he trainee'!.side of the .:d1r in yOIlHlge1. filion time ~'l'W.atiI be itself eorreeted 'WOllllgh iIlilL§i.ndj"'icl..~. the ahilitY' ~(ii .!!'OtJ:rI!d~~.sllt"i . '~CIJ.utu' .il: DDfhn.l.u~~. or' Eh:it .thllil t'Ood ]crwt:t borik 'p-os~ci'Yti+ ~nj~i~~s .~~ i in iIIl.':hl i'I.sp.importa:l].U:r::!."u.-and SiP!1 "'lLifit the chest. ch(i(~'i: wm 'M~P him fr'~ j'!.libeu. itllst b'!lPJ:!elIDcl.that: '~hi!ir ](~\Vc:-rb!:lGk i:s: . Wil11 the oQ'~her h!ltiidan diw£r ~idc 11.iU' . of mak~i\g him..":2:~~Clr ssume a 'pOs.a'Ctb.-C1!!J.t:b!l...'rn(l 'Wh. 'cite bo[cQ(rrt.. ~t The 11i'l~r.i' iiirtcl.I~ f~i:h~'r. t'tJ Col[D.c~usi.ft~1 '!:if !f!i!ilmdi~~!.l.lf' hun 'i)lut" ~&gul"e' 36}.'Uli~1:'!i gv~r.S:LIi~~gh~'" i we..ed' ehe body.i.'[ .un~ There ..od~ '~n!l. ~ UP'.. elder i.!>i.1'£ . u~jJfD:~tl. the ~f..fli 'wkat lPa. or a booy oJ pan .remc:m'ber h~~ri'ng.I' .cor.eJriteitSiD!IJ! a i1Ind hold ~~thQ1:~gh ">E sq~.gr'Otl!p .0i25ir.perfecdy flexible kids 1.eTliit !Sm~~e~..O:l1r.t .th~ ini\bn.mllli .~ired.1.0. few WOrkO!l.denti..J. U'aillees~. It is.e' .std ia til ~s: p:.d ~il"ll!J rtp~~'R13t ~!._'t'too p'roJhi:eru~ 'but mmY..1II.f :!I B!.J. .identify d:tt p~l ~.. is. £rtMg :hi~prOfLi.1"a("l:. very' cQmmOrli.urrib\:lr. Ii' i _.i~ W'!f!j.nOC'~ 1lJi1l0t2"f thE! mlt-'!:i1.C'e' can 'be r"Q~nd. 6S..1hlSli' ohID'S p.Ii!" b.pg!!:.J1g" TbiC' 5qu.u: the lev~] oJ '~heL3 ve.Th~s .1Ji:ra~i[]f Ime: back.fy w~ch . I ..U:'.!I!i.= ' I.ami im. .f)~'ll~ J~].t'S..olv. -- . mild the fing~[)5( DIll hi~.. ::ii.iia.B-mnZil" Age.).Il<J:I'1 Qr' <LIllY· de. They-all of i:nv...thi~.c sense.gh dH plXlp.ty is o .:t :probh~tn!.t]" plli!:t.igh!Lbe due to .~ckis in • .U.ly ~ 'Ene ~i1ict-.L.trl!i.Q.j)tc! ooflll1.i~ .!: .. kLds . Ma~:r of ~he~'l~' b~'!jfe ~hs·d.l)" to .tlIC ..'!r-~11B.emphi!1L.j.i:JJI t'l:ile'.:'lil.jlti'3~rd~litiQIl~iO the lioound 1t1:!: dte 13([the 'boo.tml& .8.g.e t • -e- 'io'wer'~'IJ[I[[Ib~l'Ij" l..sternum .'''S to inl:r. f ilf'Kiibili.utely~:10 idea.sit~Cln it ..m ill.ln<Lre.15 a ~:r:re:l. the ~ooy. yCU..!.. dlti3t he ..ware.s.e.~.1r. He tle..!l!Id:wh:h i c:ar(J1ful O'Itbt'nllOili 'p.s ~Iltit h L~erector :>.LUIl.re::1 h r.hl~~ro feel these museles '~ they' !l.~'3.1(.'~.::it:l'~-and.:t. will ttiJ!~i'.A. m has • iL . witb ~!'J. Tak:c the tl:mmb md rniddl~ Em~r'af y'QUI h"iittd !lncl.to'Ll'!. .ttf. d:rf!III.a.(1' lI". 1I. ~ek of krnesti1eti.J:l!es5' lowlE'J~back posl:uon.o~k ifiF! .!l~'mJmr.su''o.i[i.e trsiaee to cp:t1Itr..i.!I ewry tame.

If ~-p:iov.ke mIl-:my dme-s: sifi>ce' tills is: JH1dl ~i 'We'ird position a.O I~til!'llloOJ frr!§!Jt !'.b'Ll "Cdr!.i. This is..dmurt.g:t5 'ower a it. O'lInd • most impO:rJ~ ttY' 11~'Iow b.~_t do th·~by P"1:s.ill: th(}. .bad. e fed W 1~ereh.t . shnil~t .!l:~ h9"'ing~(!! try t Q w d~stijl:~iih i~fro.cl~r.m ~!'I. he gets :it .~eIJsim1.seen...thi:.ls-likoe· to i. '"This is wh-at It.Q .repewl tbi.!!!il "t :t::.lid~ 'I:.z.fd ~£n:Ii' t~ tS.rIXeIL"EGt" p :sp]n.~$ mro e:xtefJSJiGr.e w[s mov:.ct bask if.f:I!QOir b~·. ~.]. I[ji"it !.of. I:li!ll' ri:j.. h urt ~l"f.i.o~ nt:ik.a: ~{jnl. T~en.lhe ftOOJ.y l.'Om.!IiJotOtIi' p:!l:t~"W\itr' q. '!.l-iing 'tht: toes down ~mid 1ifWrn[g.!'!'"de-:m-en(S OE.fil1~nex]bilitr problem aad address I[ w.CI~1:.N~U~ down aLl hLS bd[y elJ] tbe :phuforill •.... . iul cl!l:: g.f trainee l1xhl bi~s. cO:Ii'.!acress the roo·ln.m~[ .:iql1 Mii:ing da~ f~ !WI. io F . t:he ald tfJf YOIillJ:" ue i..s :I'1li:Xt me trick H@.UI.l ("O:r:i!IIr:~!i:'~io[J.recE. 'W.poop1e.e .. .el:m an . mil!.:tion !lJif: the Jumib-.1:-g.d-do it' a gam. .II:I:I." "_L nonce t. the kj]i.\:il ~~ tf'i:li_IiI~ lIT~bes mi~:b~l.8]Id ro the :i:lO(u' (filgu:rc J7J. YQur low.~·dlillt are faro ~[Lafare.[e J.er. rst assume h: .rliil fiilf ~'hlrL IIblrl.h'M:l:l$~d:n:~.:. dQ iiluytltiJ:lg else 0lJ1 the' SRI!lIU tl~t!'i he C:l1lI efilbed dt~sR-CW ."[ .Q. ~~'i'lr.eclis:L""~cr. M'QvlL':mc:n:t patterns th".g Li <l!.e. (milo[ UifIl! ~~r 3 ~ ~j[lrll!ll~11i. ·Whf<~.T c. W'!..n~~ o will belly.t :iJnrl we bis iil~tes .tell him to li. will now be ~~ ex..'mLn~e'Sw. Kei. osition wht:re he hills to C'On~C"t his .pe~)~ly wit'llu.. iiCr. B)'" p]~~ingthe ernifilet.'Il1..-.s. fee. '@..ilt· m'U5'.Ji. s· .U hjm 10 l~u.~t. {iflr'~i[ltl~ ~~~!!!lg9!i:!!'1 i:!iX6FIt]lI.coup'le of h hl1Uill.:.vac.[fl·t:!i"!!l •.~ w~rk for .Vl!iUIII~ cbGcl.ui'~My auui.' .[e.itll srt.I - iL = I ~ ~t!.oes. in .~flI-®i strnlEh.N~n~Itt 1'n1l!L'It.]jfi un fami[irur mollRt..' nly th~~J:~reueh i[~t. H-a~ him [if!.ve to ~:emrnd.~t Iht~ unm r:nc light g..~M 1.IO_kf.the :illoor teo.reedy d~ itwi. ~hmllcl.C1~8jv~~:ble f'Or s.JJl mr. F~fl. 'Hi1ve him :r.r'QVeme~'[ i~ito.h~V"C·[O then LeU him not to [j:SfL~L~. wh~'j]J.i:!tlti1di h¥ ~i.li'igbJ:~.helll he d!'Je_~: correctly. try·lLh3..s.:!:j~ . lVklsl of his ~l.]d~hec-'l}i'I~' IIppU.!lIT '~~gnijit::aJ!iIdydj r&'ren:t :lr·I::'i'. Mi1I:tly f.~mGn~ is nm f:l:n~.. 1[~:!iniIil... Y au m:~g'~ 6...CI'I:jj (figu.t't~'h[l~fu nees up oJJ O'f .:!:.Jlfmt Wml.bi~bel8:S :sltghd. _m:nst'.oes.Jll~· es • L] hmnds.be'U t [hil: bend ."vcdl~ tr. sine:c du!}" do not cadlict "W"rth 9iSitkng.· 1·ii.<IJ:m. tfiliIJlOha~k when .~tterm:s.hhis.s..i~~.moY€nte~.:J!Uy C:l~ct· to learn.mem:. hmds· behind his Mi.tbo!.t '1Hild~ he (.I perpe:t:DdiC:lI]~ !O his 5lpillleJ P. f-or dl~' corree. Now S:jJY' to hiiI~. ~Ttd.la .eu:ilm_g.'I.::iur tryinl.8) I[ Ui5o'U<!IUy doe.l:.immediltd.nid i't f-e~'s dafE:l:'!'ttrt [hil!l1 :lInYlhil!)~ he~5:ever done w~l!.ldland 1::Ji~~ his clli&St up of1...e do~ 'this .. rhi.:·~. an e.linl and If l'adiif:-iI imp. be '~s~d wi~l .J:uu.1es lJi_Pj 00 JFOU'U . Att~r. him te lift his elbow!li t:.

~' U:'D'" _I L• ~. i.ilave':. who ~ve :ne.i:he'.of the liups by correctillii 'd~E U~:. Hip$ 'prov~. drive iiJJP ~g~ifil:5l YGYJ"'harJd is IIlSU""rllll.th ylO'tU ~mthill po.!.')f .M~hed ihl'OHgh the whOle 8"'11:)4[.~ 'b. the hMdi cases 'th:ln yO'U do :from fiarur.d ~''IopBople. :Foshion: and ha:llin~ hM:l!!I. IEif sqiI4J~l.:IJ..!~:~~'5' '~irrUts.Eii:' 0.J.:n-:kiOtil win ~n.cl.I. srer.!u['. V.l.al .'I. ' ~ll!~ f ~.him rc£ll~:i1t..!!I bi!:' FO 1~r.. w.FWn.oml.p.~ . 45 C'oIl!!l m:M1y things: in Ekif! wei.o.s.~1:i liiit his own in<1biluty or y{]lJj1t h). K.pillt'.e!s~rc '1"00.[I.tl'..Ov.i. If the 'hips are . c~inpli(:aae.lID'the' quads ~bQ've . :sO sck Th~ ruPlS a:fe'i1he g:ut.iderS!DlJ! {'iur:tj. I.1Q4' . "Ihe :Il.U-LIIir-eJIlll:n].' ~~nsioo.~tl:lI.eC'~y because dtf'ir booi~ 'tJlld.~hl~ '~O k16ep ill.5 yeax:!Old.iiib.r ut of bcttnnr. t.athi..s. JI.'~~ kn.:j..JI _IL lij:ern)Q:n~trnmf" tne . There hi nb~hi~g '~t) b~ ~~ £.w:.<)!tlldi ~o j thiiOlJgh due whole procetlum on£: mme time! and eall . The:mt p\iJ:.0' ~ sqU:lt" This is 11~w yt1U gc~ 'to be f.] ggOO [:oa~h• .. SPOt~s.3!1:..i".s.. he sho~lcl ~ .'l'.['00 forw~ the :k[!ic.~ :r~~~g the' !:. in: th~]lF correct .1lovi~e: .Lt • iL.n.t.ISit to be sure.L m.han$. 11lj:! ii:. ~~f!I have . WiI. tcilC~ 'G.fwd a .3.n '~M hips are too raJ.'1..if theUir braias .s~~1 rQOm. . o1JnJ.[~fiIi:C ~ili t.rutin fmstHtmg . '~ip dtiV!e C"Jt1l be .. ml"i:~. Any .reel.it sevenllimgs.l'emeIIII: 'whiln &mndiit.t t cOH<!Jepl:uIIlI1y .~ 't:t.nl.In 'the :tan' ill:5!E!lif. ~eitif he c~_nstill pc.Ye 10'"oo'with pmi'lkn!..o~~i"?-e~ .up :.:I~url.y' all t~'l.:s.!that h[l. j' he is ~£Ii"Ciendr 'fUexihle:...l~.-._) : rH~.ue:.reg l ]:eIT." h<!ick~.lI)ll. roach . If he is s6J~'w1.ps! .I:i!ees roIDol.ce:ru~J!less.dl 1f y(J\~mil teach .xe:c~.!l]er:! ".it fJi dlay" A Ij.e the o t!r<lni~tl.M'e :a . biofit!l('.i.' C""O'JliO:em oQuflieive·..~~~:rt 't:M:'}. w~[hW.ci".1' e.AJDd ~ good.IHliW re sq~~~_ These pCQIP'I~ jMs~ do i~~SOOil'.~k l':esi.:l!eh 'chern '[.d~' pa~r~. -.I!J. ~ h~m i.QS weil ..::!' "'!I'.g." . YOM. .bips are !tied oose'th~f.ri"Va~ te.'h· .."i[:erb~kffif ltice ~1..5 tne ~~ltl~. "Vii1!... .VO!I)'""$ he better. rn. ."t.!irylO AI!..f" ~ ~o '~h~1.aM~1:. w.rf~nn dus ll1.POIW.edenu1.J!J1od ~JfrodJUc~' 'tb is mO'l.- 'W. rd~.g:QlEld cn<i. of ~1:lllJd No"i'Jl.rn.aH~l akj·n'g cin gf i~5'eIf.IM.DlJ!.gJ.fllthar...h!C bon-on hi~ back ..L. i.'C.JOe.'.LhBrII~c$l' e\l'~.11i! wh'!J never played. the .tt.rrec[ hlZl:ti::{l1n.is :r.t:e ~h..i:JJeil' at I:he' QCi'.ei:efo.tF'(1ld. J\. ]£ he: c~.!IJ .1~:Cle~.. . -WI~JI "1·I! n· .!!:'ter..A.him.icioLl!.f:Ithem b~~lO'fE'.f' be~~ .\eIi:'Sffifrid. IMI'J..es.posicio."otd ItQ:W about: difficult trnifl!e'es~:as' :<l! Lo~i~) r'C'Hi learn more :b-om.!:nlock his kue~ ~n~ hipS" ~o about: <1 halfrsqlJa:ii .idiot CQuld...::J:ilJ. :for~!b . me For ..vr.j]! SO reM-(I.ex.Sh~ck. JI ~!L~-1' wl1' ~-='1iI no tnas.r the fr:mUlr.~V~ ~J. It is easierto cor..!i.u~d eiilrHiZt. streldn h!:m ~}fi!I." .e..

Fo't'.$$ i' • Once. Ih~' kDet"Si'Will '~OO.~e.~s-Ui.s: m. Is a!dJd~ out 0.'t1 ~6k. ami. rlle . 'W'!:I::il..lamps go fo. n thiS' f.ln. 'dl~ a.ev.lll the hif!i conci~u€uli~lttup.. R..twa:rd.r ]!~'p1i! t~J.:Ii~!:::..ICed in to rnOVtllle[lt.~g~i[lj~ bounce DO.!lJ.r and iii.[]y d~hr befuu fh~ ·I:f.nnee st!a. the cali. ~h~·IO. .~~llS:ated for bdoft!! ]O.l •L L d -.%Ua.di up' il1!JJri~G: wiYTIl\lfs.i"i~.ront Squ.er will dQ dum' .. 'lccompllJ. ~j tne I~ tl:i.~S..tA:d by gooo reooy.eady mtmclillced the Clln(.n is umiltt m.SQU AT •.ctunplet-ely diffe:~~' mevernenes..!lJfia the pelv.h t.e·rety and. G. "rh~ best :piO'wer .~ one.ncl will ha:~f~ to be .s.'IillJ~ .at des~gned fo.J1lJthas been .t_hcit "xooce..' dri. t IS bed ~ for.• _~.ettce <. .C::kOUE oC'e.~[the ])oii!t iwt above ~rail1d (£igu1re 39).n"tt'f Il!-ntir.Qod.m 'shi(w.~s: achi~red wihe'.[lloD.flexiaf!J O-CC:!Jl'i a-. "f/Jl.teaVm:Ilg the b>'l.t:lrrect the pf.e".tside' the seope 0: ....r.l?erieJlic.E: TH_E the ~'l: .pain 0 f.:.11elp:fklin r E1s:mbllishw.l·m.i!ii 'ruberosi't:y :al tn.md.hole~t:(fnt :3:05..is not ~o."'cme5 mere .e far. mmi.·o.gs~.ll li:!:1.· hips.£ :m.It .of' their ncrmal :rmge .. Once.IL W<ri. lbeC':. me . If rhe ~~!tU.nytb.~dentin the ·w'.lM. • IJlP>S! ac'l~.ceps = [h.e .roducili. . the bips shift.m: ·c. havre illll'. w}U!1'1ttl:'Y ~~ . type.having. . W.orl:' this: reason it ~:s:. d~.is: rilrs fo.e:tn. dLri.h~ ti\linee .er back.so. been 'l'ie:mt!. the [.of sil Ii1!1'1!S$•.ES NOT DfVOLY.\l0VMd ·witll.r dni:s.fbehillld:·.lElcQW€f and f'Of safety..L: I.lrY' to.increases is.suPPQ5:ed to' if the lr..it .a~lJCr wea5 . es~n:tiily .·' •.s.gs.angle may be ebs rved.i:fueu.. Tfu! two.spt of ihe "'hounce:'" out of the bO'ttnm. This.1' Ihe !bo·t-tom. ~Itd (.lre.his: com.sm.specifical1y 'ro '~h· IACK.t 01.!: :hmnstr.rul1>h\mb._11Il.g.i~ positien wbj]~:O:lded. Thi . \ 1iPP\LlCilivJl.tb.' . I!:or~dy before ~1J:i. WiJIh 'w~~h.rm.ped:.Jiw fS pruden~ ee l. ~ .'!j. es.pfitanmce 'betw:eeE3.iQJ1"Umran:r a '!Wt!Tdor three albol!!t What'WilIS O{b-5..eIYI and tiiu. the S~me we.es w.u. the tor.p:lj.tld~ is observed .en.JiullK:!!I:1fl a ~O!IJI..' '~b~ b. The bsck ~~ tmm <lil"C.c Jow.tt is . w.:~ i~ more ge.'~phe will also uri~ock. c~nitd tilmllgfl.l/hy af the lifter/ba:rhdl ~e.\y bl:' the' on/Iy CJ!.hm!j:·disrustiofJ. A di~~:u ICbm~fr in back .p.gQod strtmg Jmi.5.1.WIW muen .s' buance mming :Ilp.discs ~.~i!!J!g st["ili~[ iIlp is l. the mjci. 'd1us 1nl!!lade.!!i.@U~ly iiI' the 'EDp.al.p.C'$ of Gr~.l1ecJ.r. h: bel.(l.arppa~~ as the bar g~~ hC'ii!ivier..t_ i!..1-S~~g. a. hip dr. . .hedeo rounded.f 'the b-O!:~Dm.e time a ~EE. presentee ~er.II IL Ji' ~IL _L Ii.tomig:.t e' w ~L L' t .iw.nfl!!itioo. ~5 s:ql1lcdil depuh iacreases. . the ~om~n:. berween .f'uer.ea-ch the lh:nit . the I h:aek rurtd me discs are :n.ts . CIU..1.reoM:e.~r th~ . out. do ·this ({~gtI:re4'O}.raelri.. squat dut l~t'ks this. m.tgh cl1~~:s< ~<lnood fom pO$jciQ~.llll.~..dh: oJ the [OOE! . Sjace .proDoiiU1ced backwnrd . Bar ~pe~d jn.w l 'me me J i '11= L.t'l.t.y. quads -ex. 'lZfficienil:.111 whoie 5ystelll mO"l. o. 13 1· C_'I • .1moor flexion ~the : ~me time.o\IJ of the knee ..ifitrod1.dl :l!.Y.rd.' i:.of .b. ck is: ett:renldy' dillng)"'['ouS:r as.ch there hi (!ruy a subde' diff~r.d of uf~!llrd.lJ!".bdlywith. ~fi~hm. p!l)'wer being . ·think iilboL!l:tthe qu.s.l1er'$U.nd 1I:11!rn~. 'fOl~lIxj ·rhen·a to'~ efimpot!!l.'~ms :~~ke fin.e.'lil__Jn.earo one c:ampl.mo~io·n of thr. IEnmfug 'I.•$ed. to.c l"otoom ai'tlne pel.e a CM!!1ge 00 i!JI!lJil1~ '0.• [:S\ . ..hips fo. ."rvea anda l:'iermnde:r to drive UP' :l]cn fOf'Ward:. the '[{]fSO 'by thiii :~aw J ight .: pelvis is iodted in p'oo~cio~ wi h. A common error is the teudelllCY for :Some' ~ifre. d~!iI:: '~ee does his work .owwaJrd.iluip {hive ~d qti~. nav·e' r.!ili: he needs.:rwril. Si!l]c~the back S'..r8:tQ nn""e the .tJne inere .o time iJ£(h.l:.emhe-r. (Ihe 1iboy~ oomm. 1'.w·a.r th.g cl1i' rmcvement.nd . i[L The F. If: [he: .ne.vis! .~ '1::111.ilw ·tne [0 .+ T.'!.Ul:'~ .e' ~~~ .~[" [mmeili:l:I!:Ely Mid esplain tile' sirgu. e·weighE to m :cl1Ui fl!}~~ to the toes -an_d poss:iMy p'.tb:ewe~gh:t }mys In.al: . IcI:ti2. .g".in~~o'the o!:lhe.rel'. " b ..igh[ w.imre . .<Milddirive.ill!:. ~u can roe ·UStu. to th.ttempts ·to dl'iV!e l:11P' forwa~ 'and stay off of the' toes.c.a$.. um g.~ a mr. b aTIid'~he knees and hips leek OYi[ sim!ultl'U"'1. Ar.herl 'trnm wfu '[~ hips f..m"o'tIQndue t:h~ hamstrings at~l."¢5·t· or tire mevemen .Ss th~ fQi.~g)Jiml.~pp.happe:as Wne.e'l ~ ' khtl1Y' 'rjm.e: h:rmb.

(l.ees 44 .'!..J1JIi·!1 lTI die' .Figrrl"~ 39. ]~~i[:'lg .¥. knees ~~lr\V~«lII!}!!I~iti£. al1l. The.III~dl:\i'!.<k. It i'~ . $!. he lifted..nun the: knees is. ~' I I.~~vyw~1gb.:mc~·In the bl.!i!:\ during .'d:ruedJ~t 'c.'t In.il!Jlml. e OOI'.tnd il l.il) (lQ."¢ct.j~.k'h 1:ij.liIiMlll<. phi!. resu~! ill ~hf' kn. mot in '[1m:: f'fg. is e. UY. . Qul.re 41~.y 'W)lIy i:t (:.tQ(:! pbologrnpo. The blO'l. if the' :M:mstri:ngs iil'reI.fO/i.s["f'.n. :i$ a ICOt':i:"eCt me nr tue $~![\ere&l:ren~X -IDJ:li.!j~~kim.l\"tlO·:J. .J.libi.~'O:iifii viill.I: !t.of dlJt.Lg!lll.rH').ili".!S{f!J.p drive ls DeFt ~~IDPfl!d ill 'I.ssell'[idy .. .e.'li! lip i Il!'tlhl~m..':!!i~re 1(1..d.p!l.J. . • J__' I • I'a li~'f.felC'hing out the halrnsH':ing.('if Ih:ib. til • 'I.<In. :!! (3fl: j'lJj i!fil.' rnuscre i:ontti1i:.e:rel'l.Iu: 'Pi.\¥<:[ .i!:1oD.ht bOit.1J. llJ!acesEtI'y If h. H r.

. bomJJii::e is med! lCarrecdy" it win be im mC!dLi~l't.One: '~j" .a.hi~s: WJe.~[i~dl. impo.S o-primdy ij![ d1!e. is essel:1'li. '[e:m:i:f'!Ilry tu. rci!?e th:a[ ·m~kes.d!itlg f:c~r.l:r.I1aY-4 _~:hii1e..h'!libEing.e..]il llft.:~p:al['..i: ~"I.l.liY te drop 100 f-ast. loo~.Qing down .:'lnl'p~e . tn.flf~ .ill'0'(e ~hr)lllt t.]I we .r di'seussiM-) Atlld dli!t k'.SlC--efill q e:t1:~.d~. '~hebe'11efil: f a streteh reflex.J Tim~ng of the d!eso@:IJ!i and l'e:QCl!'!laI1di is etitiml1io tili.tic:i~lJe~~.re'boIl1lJiild. s.dti:JJIk t as ~h~ '~!J' £[r. .P i:n't:o.ph$~ ptecedlmg' ~h~ cQ]i~ntru.~~ de. 'tdl th. (IlY!l cue wor.y Ifgn~wtidi by ~ .mutt be anticipared up.~' down w:~u.~\'i:n befo:re the bol!!tl1libE o ccurs .lPttrpo$e of a~ o paused box :sql!a1l: . l~fltif'--1"ereare 'lh.mlly the..(_~n~n.ne the di[~'\""efrom..Q.of w<hips:-.~s." 'I'his rtedures me. If the descelJiK is too filst.Ilir. coach clli_~ is 00.. It is.o.t'fo! g.':Ci pe:r~llit ~ .ebQ1jJil1d.~ ll.L.W~'f~UI af ili~ bO~!EI. :!ti1.M! me' hiJfMErio.it .dlhO:I1~.-C mu:sa:.tell. the '~l1ilee'f ~iWiiOe.the m+'le .e perfO'l".. die.: ab(li.~ wiJ I 'cighteti~ '~hekn~~ will 'bEpr..~t pm Qf 'diC driVl~. up 't:rnh:1e~iI~ThUlJr.iInilInJ.!1Jd ciu~ O~!\~~ dtw. goili.d~.J!i~l1 ~ft~ because 'the· {.:k -ahauit. . . . T[nl~'iilg he:re'is..ing . then be iG.eifiOCli.ltli w-ell am :. as ilk~~traw.!~4es:also keep.'~Q relax -atIdJ t~ ~QJI]e't'h~ilJig~ T~gtI~ m1J~les in 'the' squilt d~ce:nt :stQr~ elastic Jt.of t.t. .no ~rored.~~{:.e ensire le. llhett a dri.rn.itii2'ycn:i. hGtlet there is. L~ _.p' ' I~ri~'.a't. impcr.-"(u:~ Md.li-'l'W. into .:dby our specific .~ecl·'!j1.rnrn.e positlQ.the way cl'Eii~"TiI" I?O'J]:~thil:i.xplo'S:lo.rn]l( to :JJi.s:Iater .C.. Tig. eliler:gJtttl 1~ itt O!.!!witl'i 00 iWCCtitTi.in .Oi'O.il!dV~ficed. ~q1J!~ts. soope of~. [he· back~ ruPS:l lnd knees ill '[~ 00l"[\BCt.an ~ 'ilie' b~u@m.$ l!.. ~'.l.[t'Ce :~u:l:t.Q!iY·..hir. If ·e~s!l.I::e of :good.hI :linl!.ball~Uke.ex..'Jilly W.:Gh. {This.and iilJ] . itbstl(..r. tlfle.!: :ahout CO~III~ up the whoI'E time. be i:tl!r:QI'_pp.be' hiunul. .a:vci (o:rt. 10m: of .ved ba{'k ill: 'dl.1.d. ]I.i[ ~hr..t. correct speed of descent. Tile bOti.[oUo'!jl(-ed by i1 p!lL1JI~ wd. l(. lHiuuoc..e· hOt'ti:J.~s leffe~~:hn:!'! rr~l.~E'j.e bounce 'W-1tl!:ie k. .ote: 'mai dle' bouace jSmLlJt .saf. po.h(!j.!~u.['.

! be"ing determined by '[he .lltrlle.!.t:. The ~ight witl feel heary 3lfl0 the squ~t l'Orill 'he: hard.oll.simillar ~i.At best. By the same m~ll~ ij the &SOSlIlit is..m(:O..-qu.'. theee ii!l es ~rI' 'illlily.and ilie fool $htmld be im a s.3$ ineffi~..r.uch. to three ot' {QUII rn.ve hOtmbed.~~ble.iofi.heavy. KJ.. fs ~(:(limeLi' l:an look .anel :md ..eml~dJ.Q -squat: [he'mW'l weight.t'.ljlo.$ '\!~I1.bat' lb~ ~_fi1W: and the 'forn: uepar.'altiCJiJ]l' -!t.rm. MamellT:liDl is (~l~i!ib. d!~al."u.. D~pendWglon th~ f~muthibiJlrud dinlen~O:jl!s.:]. ~1.[005.uado:nwm OClCUr' ~ rebound wa[lb.1l.'Il!:t.elJJt aad The knees:are the area w:he.rio.. .g WildlUIli!mk t~~ [hI! rffea t1f1~h:!o:Im:m po:sitiOlJ.willi.!Iii! i!J ClL':5.' squat will he . 'by me 'Weiglu of the' b~lfmuhiplied by the ~peed 0'1 dl!!.~p..ollovJf!!g bar.ot .mbie a manaee as pos:. 0'£ r J"f1. The ~~tti! the n. .h tJrey were not de:s.'aigl~[ lirn'e .ErtLe 'W!E'..iuimlg fuas been 'basiild oJt di8 i:iIpPilli"lElI1dy eeel :~W' 'o'bIle['t.:knees:.i1:fI~' .ispng of the lunee.) EQt wh ~!. gas on ~he way dOWIl! to have m1J!ch lcrE:t. an rilevi~l)I. ..one eeerect . -:il! s:JioW'e"n.1Cm pf'.l! i 'u:oJ.. . :uU'o .tr.r Ihe.'ou_[Ld than one di.!:l~ c dir.~.pJace.'l d.!.J.h~avy.tled. ..Mk oJ :strg IXh iI.0 uu·. due to' the~d:ded mom~n[l!Lm by the excessive :speed.t~e:IJ.of '[.S.]!IID tw.ure 0. The cliffe-renee!.fe.e.it W'i: p. if h's ilJ :ru!'IJ.ches .YQU.!i..aID!. Iiu:t milt he loot' so' t.5WI' '[..w one ilnd .ent J.i!I.pam~llr}~d the il1dilvidlw.~~$0 '~hen:'. !be.r. An entire ~sll!:m .w.e~h~ :gre4cteS"~ 'V3inety 01 rorali . nd ~-ill ~eel .('i!fU_ex dficif:ncy.atLd :mo:ltion.t1lB phuJlf'.. i!lI i'if~!I'eill ill du Ire r~1I!1.~ 'wi:i~be obsefV'ed.:C'lIlmu~a. r correct hIck squat.uence of milS.its S'mal1 Wloun ef mOme!]UlInr_.ec:tly ..rrn'~!tjcir.h~.d.u:s to 'bll:jammed . is i2'.i due to the I.MIg·h. can Siep our in :[roIU oJ cl" 'slo.jIi !.tile pktf:o.1:I.is 'tha4:. 'the' knee co~d be I!IJllywlu!'re &'O]1lJ dii['ieecliyp!umb W the .w :E~[LI of th~'I: res: ~figJUlfif 4'~. Some fiWme:n:tu:JiIJJis measurable i:!J.. the ~mit car gO!!!]. ]].ere 00 l-e. by tilie' :sLow nrevemeat and suh~u.~SoelU.ru!I)[l~ibciv:e so the' £mn.e in~..ntbro..t\ ~f.:'s1:~ghdy OUE in.i.yl.ir.. [mat .g 70 mpb.CQIlS'eq. hOw" '[.t'Ol pmh.-o. oJ I me trainee. frOID dllr~ctly oiliO"i..rn.S.m.fo.1'gf1.e. c:v'r"rrybar movemem..ral So. Aba [he '[r. m.']J 1974 G. lin .in the taak for I:~e' rrip oo'Ck 1JIp.he l1oo:k 'heit'llg till!: fat~igue produced.oh~e. a sf::ricn:Eily .rJ:diUia~' g@i:ag tWO ]11irtiS :~rel"hOtH' and.mur.'bad.Wt~ uses 100 m. too iliOW'! mstllffide:tl ~ rebQURd will be ge'Jli.it bf}' absorbing.d J are tr..stop. " ~-=. Ho~'V.!IlJ. ~f d»e toes! t~ En~~ di!i~. Diffi:mg ~e.p.ealed O'IlJld.gmen • This basically .ttxi1tkCe.~: .

I]ble me 'lge.~~.':otnnttm lm'ees '-e:t'mrs by :fur are' knees iilll toe mu~h r.r'· When d'ie trainee :a.i ~" nded at lh~''tr. It is i:\Crm. . correct e:xecu:ciomof a: de.e:m. lie' difi'iCl~:Y in I ~tW{1e:r:JI. tr.'Woei!] th.e~Ib~'II'~ nd pmi~~c.uaM.ci ~re lb~dDg !the ewire weigh. lll.r.rmine' tile iilng~eo'f the.~~ Me 1101 41 ..If ({p.M 't\Q so rhst :goJild.iu::LS l.. ~hem to rom • dm~iI.s.-in is to 5'tf1eng.p e:f :sq:ual..t '~1cfemur arnd rihiil r~ pi1lraUel. The two arost.II~:!!11" '''i'I~mJtsfur [f!Io:.lJfe tttiltoo to :8.hn'1:!..)" 'This h~ bc~'J]pl"evEously . . knee as '~IL In geue.i Uti'.fPell~L'I.1y l0a4aJ ~:enly.:tded keee OUt of line.rol_ re against eac..Fi(]priol!~C :JI!lJQ llr~ i~l.!f.!1I'ci.y po.r oli~ . Cl)rtoctmg 'tlti ' :prnb:(.h.:t1~ ddliJc:toliS (ftgure' .epqUiilt ilnd &~Ollld! 'be folio-wed as do leIy is :PEISS~ble. ~l.al. 'Ibo~tt30 degre~ out from the pe.p.ese' errors the n first time he sq.cldl. These d~VJ.l'S~"''ll!lle d:iJlit the OJ're for :ktrees.er. loaded.n1g. This'rusltmmeS"l:b-a. the load ~strat'}sftii[~ed thr.n.uugh it ~' t~~ knee cbmgras.&SC1iiI:tS d~ ad an.die 3:1lteri. .-:m:ltom. of 'the h\U"IU comprressian. the Ic:ofid:r'~es of these two bOJ!Le.n~e ich side of 'rn.gs.~. When th 'kn~ ..is im:poltiil'l'itl: l'llV1.im~ position of the.th.\i'~' the addiU.n. -In" poot.is esse-.. itnportam..b!lltth.f<hI1eLIf: they ~re []O~-dl~mgausd. kn~es go in meniscus IOil ge~ mashed: bel.:' dr:-siSIJIE'd '['01:' this purpose.t. d«~"eIGped.1l_d e'J1I.e kr1eeS'~ aJlo'm.l!i~t bee Ii~ is. but j f the stance is correct and the kn~e is in lrair.1.t-n other.t IiIfl m~li'l f" d~VI!i[opll1i)"nm ·QiJr:r.t th-e bmffi~l'iof the SqjU'U! 'the lemur' ~~: !l:iJl tJOl. A. 1:0 dIE" coo1.U-alS as both .aIlLa~omy of md fL:a"Iic:tio. of an exerci5e' madil. A '1.3i1dOWIll.therefore de'[e.S a potential . he J teral C'ondyies (figUre 44). Df [b_.for knee m. hel.A .l.d knee! too' filt fu:r~rd.~1![ d d~u"ing. ~hE!1lilI develeps f!{!.~. As d'LI" knees unLoti ~he ~ _" it !Ulg~~ whidt..iJ15h@rle'of du~ 103& :Mus. squat~ the ~~ 15. Some coaches wrongly '..iil ilW.r muscle g. Tbis r ~~e ~lIo"'~$ the m.I. 9!md cl1e'~rore' trun the . :lik~h~[~:domp!:m~rn5.['-eness.llJl1l rilIlI."'ltO~e~hC'.lth.e me]li~ ilit1.H" and posterior :&ide~'1 provides.!iI~. '!..le.! <Lh::lt~u-gh]ul.and 'mov.re ~y error 1[£1 fi~. 'U:!ukr~trundiLig uu. d~pl:h ca.:weeg ~he ~aiu:~y~c5' dilfeteJ!l:tiilll. !Il"e.[.ement skIll two 0:£ tire fl'l.lngi..e: ' !i1r. . tiley iII!J":e very close to the (iptim'u m for.ht f]mo.rs its .Lco.s are ['1il.Jilsienit1g'the lead '[0 the $ tibia.~itOrnll:.mio:D ~ b().r 'E~ knee ilJl this. W!lttll th~.rn~.m.wdi by S-qUi_t'. These gr.u clearthe le. The m 'dial and lateral meniscus bear' WVoiiG~]t the' . C.illy unusual to see ~t ovice trainee M~ make one er botb.. !l.''.rl.dmt Irb ~y v~:ry slighdy aJJ30fllfJindividuals but. p~_i1i'~mo.at speci.~ilH1'ilirc)lJgh the 'use FWnN 6. Th '5le two parameters . or. cotttc..i!nt:JlJlfI'et::u~d CretkJt'. They a..]Hd I~.d..y w. .s '['CI.condy. ~P' the' ht.~eople. o ir.i!!.-mred. indtldit1lt o the"m~nl5.rati~.s' alsol "I.e meniscus h .ri[ pmiLto-mn:g bo.lPfi.ocl~1iI i"r.'OUP'un:tmiIled.l~t·as [hey.0rr: fo.n!1.Utry' due '00 't he DJon.Kibilirry .fic. us. 'U.cuIar rl"e (\i!ml[~f' im~ I:ibi:!li a.be itt't:.l!lti reasons Wit' are hi:ite ~nywa. at [hf' bertom and fl1XtnK:.m:h on fhill' abductors in isoI:uio:ru"w.

'WJi. '~K/9U'iJ... do :5:0.D~wd.pt'lcll II:LCOfTC(:L. In.iL me' I._ti$~d .1.3' knees 3t~: :PliO\rlng clcser ·together.in the . '~ht ro ou [aeeral <!ispect of .H.:t @ Q'.ped:ally ldist L'1K1:ing s:iiIu::e til~pr~bl!Cm ' ~[]''t whJiLdt~· ~h(h. So :gQ8df form is -a".~v. knee ..j!.Ml ~d '[his.> :f. i:1i:>trjiil!l!Itl-L'lr! ![IfwIliJl~:isi\'~ rDii!.~c"1.:'k up ·tht! rol(....]Q'Jl I@ j]. c& me hip~he i.fm.Rg~Nl' 44~LU1.Mge-t stronrg>el'·. t~e.o:uble oJ tltB tr!itD.g ~. Flg~~' ~:fi.~n~ hidl w fO!ii..hl!ilct:1OI'J.~~· .n.13 L.' i/fiSil1g.II ~E1.~Y w.1f.uA!I!J:i1lg by n~~~~rnuiuD i] .[ors.ef'!IJlrhi1LlIi. The '~l.e Ctllr.f.I: [!~fl:).UiCmr.l.Uj~r.Pt.lIl~drj e-eps (~n do t~.!fl'le~!fs itl all.-are .h11\'mg trouble ~~ns.. tlO pill.trod.i:lfL'!.1!OVe te <ILIl aitwmp~to mJ!iikJe i!lp the htk.I.:J.. cit.p. q.ot: .e[i.t:~.. of <1ddlU!:ited pQSi·i..)'I::~<d!.= inlliS'i res. .so.abmncto!fs1.a·!!.fio.ds.J .l\[ 'dl.Illml. so th. i tlJ!OI::.pmbJ:S-rrJ!.y ro rs to :ffiilit!l:e ' . hi. "the' O'll'~idf.I!. 'wi]1I1..iIM~i. 'it'NLne¢ !'i.li1i·!J1) . Q.¢ acld.1:Iet!i5h~ lONe-.:th~.heni:D&!' the.f~ers .i. ~~![L'gr::.1ii:ifli. add.lvjl! ~he .tI. the all.. t!he qoo. :rnt1£dr:'is 00..ruPI p'l-01)lem. ciJl.~ft .s having tr.1K"to:r· ·..!lIJI'!l OIl!lil'NI..s: iOC!(!J..l: with ~"I:!d"ilIiliti!!:!: i CQj'\r~~ ~~N:~'~\'il'hift~O'm~ ~~hn~q. --- ~~ . The: i:i.t:5iOi lh~t '~headduCiJOl'S ·M. bewu.Y<e t-<i! .ge· rhey' O1f-€ not ·itY. 00]!. lIdiI~s-I'.Q. [1...~liy th.l'1'lfl'I"~~~i~ 'U:il'!iIl:¥. me ~he' had :~Q<rrn.e~p IL 1'_ his knees OO.l: iob r..gillJ more us.posIi~IJf1l. on~ i~·"S..e .uacl'i'S\ they h.. nny 'c'tner mar'h.:i!~]~ ilrlr>e 'wleak...

. .1re.a."@.u$t.illJ!d~c.lGi!l 'jil.e.uch men~ . '11M.JI_ _.11 .1WM'~ you .O:I!lIS md! '5POrf.U:.it .¢. h".p1J!Shil:'!lg[hetli out '1I.)5 yo. :probl~m.t~U~~ciley ".. wrQ. c!!i<r~tio..1y al1y'O~~ .\t::hiIig . '~O J ~tu:n::: '~'li~dly"w. LIi 'c'!J:e' !ii'.. wollid oU'Ofiously be.ttl! teuch YI.".p.I 1are .~s:often. .ti1ouii'" :knees:~a['tE y OUIL~..S. "'--ShQVieYOlillJ:" knees out on each side 1l!I1'!I.~e:rdlioll will o:fte!l a'!{er.iliusu)l.r~i .'j~w'l:in a '1:@m.. Th:~s pillsili:.m.But in an tl'J:J:eJtJp. wi.tl'O.b .!'" Ofteq Q01rrect:ion oJ 'Ihis :p.l!.~ '~.E:~§~[. e 1i:@nc~[11 Gil U~e f: ~'L.Jif or h~ WOtl1dlaJ:~it.d!~'YOIirie:l:.Qn."l_ ehe OOil(n !Ulan ...'t 'uwdr.~!rd ~O'U!ch ro.J~: yQ1!ii fee!:.O"" to. enhance 'iliis ¥frbaHy by e~ag§el'IlJIf~gyour deicripu[~ .. Th' ~.. ..l:.elli..":iii..imfi~b~ kid.'~£Id:Led.It Is laSe{ll. 'II • J' I h cue \ • !j ii!.re~ he mU'gb. w..~~Eom to exa:ct1r '[he eOirre:ctpooiri~l you ~~:t him .If'e ~~o w. oen..g the 5t!bt!et:i~ of fme ~mo~o[kiUs ~nd the uuanees s of ~i1lnli. :m. but he ear r"[ g. _ro.tt to '~&ij.roble'~l ~ ~ $l~l'!Iftle . lcids tbat'are :Elot '~r['ib~y g..te eJ(orctly me' dire~~on you mroll.t to. "). ~[.righ~ knelt: on dJ.. ..IIt '~QW1lIl"Cl.rner..hanos 1 . Y 00. ten" iQiI."" b. aM. .:k.QIl][.nl.d ~~d It.]_:.. lOr pr]ndpLe t-~fl.'t:: cq... ''If. 1:5-""1y .:1 ~ .rl de".im. l!.lrSit be sba_rt.~ 'W'tte'n. nwse ll:la.. limi~ed g. ~e.'.i-i~' .ut :f~~$ iikt rfl!u. Keep .e w rO~l" :6gh'!:.illri]S'tr. 46~.rese!l!rrehil[1..)t&t .!tiOfl . '!Jis:ed bc-£ol[].p.:' t.~v .1l:JJ:l'LCh ain g: in a sm:ul pa·dr:-9gjB.~a.~l. (fugure.aie~. e unaerstoou JIlL.'I' • .r.ji aI1!L11l1'11tt}" :rt'O!.~55'.ll.n'OI~be ." .il!irt~.' .g:Jc t:r.j(je'.tht:: n~d.'Judi'moyin:g your D:Illmb .~e~indi(J~ ehe Uf~et of ~11l :a.ethe nsovemeet. fro~~ of him -.' tie !:OijC~t:li.~e~!O a'S yau.i'~II1<lJ.ase.ady. The ~ui~~:ty d'ai~(o.pvemenq.a. h m'i.'Llttil)iJft . CU-e'£< are ~ry 'iji.o~ter _.ait W~]i ever ...eo:s: a 1n.I.roe like symboh..there ~.~th yCi1ll1' .:t'S:'lll!nclin. in.rrng.~g. .lID.VIl'tf'l OO!l) v. a.~.ery QJ' phr.'O'l'lilIlI <COliCl1Ilg toru.1:pii:at lE!xa. and '[he' Ir. th.. 13 a!llO~iJlel" L exLtr-eJJrl£IY .fof Sb i1lO'lti.. . it.'!.eGIJon.d~'u'"e~!UiLli.n1t:ll.t jlISlt end up im the eorrect posiJt:ioll" The at[e:I1l. TIl:ej' mea .s tOO :i\s.~.L'!IleU'll~g •.&te :i~@1n3l'J11lbJc' by' H . so d"un" h Ir(~gg. .lI"ooeSiSing.oo.~ti'l![ve :l_~u:.e:t's ct):rl'.e and sherIit' werd e{fide.. "".I.r knees .l.j' ide~$:to h"r.iPf !be necessru-y' 00 "CPfer-can'eCt:n to' ge~ .this rn. Tcll the t![.5. .. _:.:have been.~ Q]" even :a.l..:sometJJrnlf'-.! ill [.in (!!grurr.!!" 'by .It.u 5\tand in .! '.lll'li..t they must contaia .ItI]UIf'!. h<1v:e' !luis fo..c:p y'OlIiIJ" lmN5 d ~nil.ur 'I~f~ krt~Cl' on t:hii'Jit" r~ck (liVer ~he'fC: on YOIlir. m.e~t.: e. tl 'UlseIyl coarJldng !'OIf}L can:~O'AIYe. Sentanees C'!JJ:UiJ!O'i: be '[he .JJ.r.iiher side to .qvf:lisa:o:!.4!}).. .O!f whar to do by "Saying ~O'.aJ1a~ 00.e'!..ple.unti.titlig [h~~visu~Hy by pCl~n:cintli'to his knees with het b Mnd.

tensioa is.::y '''iV'e..e III. ~li$b4.. clQ in is..:SUflig.ro...nfll ih~hi[p fi~onl i.itVJ..iJ. the kne:e oo-tk They iIa. O'l'11.!!o'W.1!Eas {hJ~~' Otb.djI:ferelll.du:n]!Jf.fLC.I:!.r..q1!lS~ all hIs h€~hj bec~l!.t~. :!i:_t~f. 'hlm 'IX) use his Wp$.feels liike' to . bl!.This can be !jj...e kIlees.1.te s!Iand wlith ~h~ ~r.:ii' l:e"s been ~'3.!~.hill1 squat: ~t' t1w ben~.ts. 'up your tees widlO1l!it~{ll:Qg1011 the heel:.f[if:.lrFJ. au 'c~_mt~dlo. iii'flQO _n .cp ~n aIi~~~ ".l!oom . 10£ '~e t'i~e. U."'~ .a Mid pJ"G.-.e'Wallll!1t-:s~ . :smnemmg i's .eels.e~d~D keep yQUr.g 5'itt'OILlg.doilSn. Thls. nt." 'I· ~U 'I'~ . ebserve hiS"knees '[00 :fur fcu". the' a[j:~rjo'l:" mperiQr .. as fun @.' ~il::m.-~.~ 'ith~'cQr~tio.li(.~'MiDr.~d.g do.lth.¥lff'.."':.1. ljj.s" Thi. the knees "will De' too [air 'farward OO~1J~ iJ' . '~<}'~ lil'Vg~e-'!l 0.snt~QriL!b~]. __ __"". _ .11 II.w~rd.e:III1.rt.l~:ts.e' h aJ.s.... F.iff rhat caLTI.ah~_"'i>"'. I&g_fjW he has rd.tck. t:h.f i:men on th('i A5]£".i:~'k1n.'.is [he [. oocl. .rifiT p1rQ b t. YOLl obviOlls'ly ~ l n'r pic'k.~.lI . it.'t.O. ~. :rigllli[ about h:.tto~o 'is vertical.Mch sbt.vid¢ pomrioy ~nsi'Qn.:S.. ij)¥uffiii~:~ ~Q :k'i1:epthe k~~es [t\Onl ~tlS~t~..nJ ~.shmll.O"!!tem~Jl:[ p:~tte.' . to t u: the..cl .Ji v ..1Jr..e Sq~I! th. d~~ne!i1g\f the caach [0 :LIs: cause .a([~~hm~'[.tell hitn.is :pu..Ie~ .fta~aw w. " neec to ..:L -. its jo..him what it .: :~c . :P1C!iJ\iHi". he wm.[f his ..-.y a pmb&em .~Ila(s.II..es<~ dtBl!. 'back in !ill ''Il~rcic-a~pi. ".'e f[j.r:. 1111111~ (}:["mt'r~~ Olil three !r'e.w. "y..'h.tI!se rt fed~. w ilt1!d is ~.it (~n th:rt~W . v~ty (ha'n~.cll i!O app!t"Oa£.'n. 'W~i!l:~~ 01] 1m hee15 'Whll~' ~~lj~j ]]~ "1~]nk abo!Ut the B!l}f!k" If this ..a~ej hlle the lifter is getun.~. _ _ __ _ _. = .! __ .. N .~nntsD:r. d~i. Go ahead 'and try' ~t.it:inlE :fUg YOIl I ~'@ ...u~n.5.'kid~~s. Whoo he' . }. "\Wb:ecl1! me. FofV. 50 --- -~-I ..ltl 'be" OJil)[lg Ime-es are oocl.s.f bntk ~_n~c tfid r~irncl.d'o!38n~ii::wll1rk .. -.t::t!lbeJded :tr.mte It.~a'!!e !two 'Oil!" [Oi: gf!!Jlliml" _!. [he :n."IJtced.g:~J his ht.bat.ptt 0:£ dle' :sq:ua.l-oi~H 01lII.can 'be. And.l~£~l wneJiJ.i1t~nknees meve .:u:tc-OOp..b m1d.Sen OD tile 'tihi.liJ'd.aiJ..'U~~]ly S1f¥' y.PS\ '~em ])1[1:l!.~~s: i'e:mN~...:tIi~~.h~:'tlI.Qf t:~f: ~'q. f.tsedus i~also all 11I1iD.:s JUS!l: :s'hifllWS ...1Luse.r~ ~he. ftH-w:IlIrd· Wl!l. dWI'e).l! kf. Q~~llit Qiften" ~he t:~:n-~ h!18 a ~O'~!Ot. NoW' 'Wialtch . tryifllg tl(!.~~ma{: Spill~.u~n:?~ R~!]i. 1~1's. .p.ill :5. d~h ~!'r~~l!iy! h.1:fU."roti:n~ with 'his.ow.~glopEdJ over t:i..1l.J~{!r' mMr' dl~-'~ back.ing~..111 .'f~'11im. :fl}!:](ffi the' h~h! his knees w.. d1. .{1thatc~hh~~.. model of !the movement br!it.e\f .gtiJ1'i!' i!'S).~ . -~_.'l~I~ mitll:!. Orl.. _.~"lily" 1I this.[he pelvis ttih:5 i:l. .u.tt tpo.1l'~"O~ fa:r :('Otwaf!& pres-~~'i. he .'W.. y(.:tc~ciO'Jm._ 'IL. because 'they puln.~~.-'.i!: f""Wiji't'47...in ~q. lba'Ck V\o/.It tJ:dv. .It's part q§ 'il:hf:'m'OVemU:E to leaa over. poobl~ro~ beeause it ~ u-suul. -.i.eSJ.un$tt.0.A.WiJI~~on.1It.vtiU [l:Q~ '~ able tiO OO'._ in mM. i'!:~dp:id~'~ ~ ttres {r. If tire wcitht is th~'w~iSh~b~cJ~ Ofij cl:J~ heels. have setded ill'ErJ! the :m_UddJe of Ills:~foot WilE'l'ie he . th~ mqv(.~a."ram :ilInd.k.ilU ceil.:felp::. do is 'w.~rc' 47).!'t'!g.ce w~ls'b:l is on the heel:s~ "n.'cl . l nit.rnlI.wro!t~. __.s lnck '~1l have dam.. w. iif'rer' lets his: knees .m bif'£II..e of: bi:mtl'$df..gYUll i:l.r:o~~r. lYo:~.)_\Je-(lje'1'ff!ime-pl~k IJP ~i8 0000"".)uM .kti!_~p.tili1 b.!ll. t:l'~her fle:_icibility ef. :E1." U we. .[lJJlost will 3do-plt [his fQi'.' 'pl.he..U~ ~c s.!". ~d !>:[i"tOllg.'-. C"!!l'n'~..11.~ 'bQUQn1 ~f the ~qya't.:i:ng fo.u: ehe b(luQil!!. 'i~ but .!'ii:£ed.---~--.!illtre!1lCV m .lJiI'd.itIi Jil b .rntner .:~e cle_ptll. e~the kmJ~if g 0(1.~ tk bottom (Ei.1'J1E~hi:~.~s.'ta &-e:r three or fow.flJiIi .jI'1Jh~: 'ba~r up b:etrte.th~ It_[l!e~.move forward at lh.~1:Ql. ~ei'!l~o. Iws ut~:li~'i' Ie4ill1.~~ 't.ChiS' ifycm.tl an.~t.p ~PQinJt~r" ~pi_jjg d. h to o.L~t me ..~s:ky-ou '~h!$~ere 'y{H.litiJ:. 1.._ tr.~_ the' knw :slide fQIW..1:v-e him SqlLl>. hit 'W'\ol[i~d'6e off 'l2!ih~~ce b!liclr.

:i!ill..h.m.ctive Mp :Ilt.s ~ {·figutr.f.ITV~~s 'clo~ of 'the' weirde.it" [~x.~ . the :lItn.l&~h! >IS.fI.ela:. .s. 'rl~n plwNJ 'i~ii.8.~t.ml.s iJ't~hc j].l .'t. ltle.:un~.l!IDqW!lt~ these .e.isdes in the group ~'l"e u:rJIdiert~11Siojj'I' bu~ nnly cil(l: 'tJlaoo h~p :f1eMD~. ~'I:O:V.i!nttLori) is our: cencera.m 'C~. TD. '"C The :fll'U!!.I'i~lLth i[].f ['Ai..~~t'heir..tiiich ~t rtIte AS]S.~r[!ilill~kll]~hipDiid1~ Mp IIT'Iklsc:11::!>M tlJl: k~c.driee-p~ :~rrou:~ Y·O-U!gmts~d .mchwe. thesl. IOf lh~se m.veITli~n~.J!iru!~ ~.ti!. ever .~ ~hdr' kl1~G' eKJtefiso. Al~l~:he :1ll'l.:.' lO~h~.ml1sdoes< act wi'len ~hr:.0w :p:t:rn~!~i ira ~ ~5. i::IXU~ til]Jf!.i~n does not OOCiIlf.d to.lf :fuu(. a .i(f~.'iDi!J!5dies and their at[ac:hme·rH:: ..e f~rw:atd!. loU ooth te'I!:WliLillllihe m~'. '11e!i'l.o. ASls·]~y~cl.[[).'I:Q iil!:''i'l" lft!g rllp..Cks WSIfd 4rt.produce'.]c~[tlf:j d~ ~~~q!.1~" N'~.i1.(me .S'~ n~t1dinitis you hSl.l3~.lI!.sdt. '~I1lIil..([j :111]1 n~"r 'flli m~ ~!. questioe.~'r~ .¥e..:t-.dtS1Li'~iI 4 ]ii.. l' If ~:tlh~ bQ'!t~o:m.}i. 1ill'C m3i~~rill®i f~r.all.m~OOt$ in the qtu.e'.f ]Ulet ~x.hlp as . since . W'~~~ IPI!!i5. u :rim~Ll(.'>iJdid b~i. the' :Jtf1e~ £~rn·orul 't'Msartorius.''iQ' '~i.the b. A1::[he· fulQI:ii:"iliin (If :ehJf.Md.(r..W!i:'f(lKI.mtl~s.~r.er·dore'.ejaln:Ui.d !l. l'otMiIld'~-o[h itl:i~1.i: S1~.be ktlif. ~fltsiQti:~ increased !ZJ. Tk <lit.:lnM . dJi"1i~'l'fi''OOi.!It.'j. .'j]. e[lo~ d-t~hip 1L'C! .1d be alIowe.s .tel].In.1 J>'!itii~ [l3r~Si bo!i1 tlle! hi~ and.of ith_esq_uat 'th~ kIl" 5'hou. :[h~8qua'i.. llw' knees ~id1[j~:liJjfI.P':Pnd~'" nil' etten tlJf:tb~ .e~ angier becomesm.

('oomt Ih1s.i!J:' ~Ull'I~ tiN:hnlqL!l~.l!i (r.~fi:~ .:.5~I:U}'I1I.bul\. bad.[.::Il][J~i~.fIj~'l~rt# ilk T1]i! muvemE'lIlii:~ Quit of t~h:r5.seen can .~ea.~d kaee T.ll~-I...n.'!ti"'~p~p'f!."l!\jIj]~ il!u~h tc' U~~ IliJtr:riOf mlJ.1t j1i) a liLn~eraller '~hafl kILee-.11.-mer will '!)rIld '~pftt . r~~J..ib~e. ~i.from..lp'le of reps.m~df' l~'!.'t 'will eensist tOf tftre hips 'iinmifii.a to ~he p'lnce.echniql:. .h.htt= .. (IliJ.i.aJ 'fDt' yem wi~hOl.!:r. __ l'.!i.It. T.. ~qua:i:: ilii~ '!ov.e~hit. ®wml .d. Xc llY 'X.JPP'FOilC'.lg this r.ffi:!l. 'COl he<lt squat 'Wi~hthe' 'kn.[.etrnl~(figtlre $0) .. H:.QIl (f~gJl.o!t!."'"e them .seme pecple.mdl .m.tl i ra.:rtbe roes..s~a.s .: . 'bioe:k (lif 'Wood.tJ\'..The .!I:llil!!> b~ '~'b~ .f.is <I.i1Jcl.UU (figurr~~' dOl .'$1:.1i:.1g.!tl'ldi.~I~~ ~Il~!?. m'ii:hE! iDes! and theri..O'ra 'C'illl. or fine' .somtl: mci:Jlll<l(l. iU)'~._z). 011 e:..iIiIl<ijn.clh.~]l y rare.ilth~ ~~y$~~ '~h.r£' ..1]d he ~:t1ooiljrtl!ge.t.an.5qlJ:..!d.t 'trm. it t<m..lre51')'" . ./lin~.]t. film!].~ii'lrg descenr.pt these 11U1~pt~~ arn&m ~ rrJlJlJl ub~ hipl I'!i!~~' b.IliG(.S m~ketwo hiiJli 'rk:X0:!"!i (.:r.:ln''iiSili'iJL'~.e.pk~ o:~tquipm~!ll for l.1S. or hd£: 100f dle.!I. ap'p. ~ -- - .'j~ l~iJil[jf1: II~clr !'{II.higJJ.e. .u • _. . ~.i 1'Mm !Il~ ro ri!llh~: il!h.l!lRd IN: Lt:lllSOT f~:i. .fJ~ m>fii'i!Jo'I:IUf.lifter ll~Wcl..~or. 4i~..1J:ii.s .'\'f!.:r 'weeiks.1:~ S!t.Q'OL !fl. 'the :sqU.hill! '1tI:"l1~. is. the :rest oJ ~he':[iI'l:OWme~.1~' .5::LIl mil:' :P(ro~J"' pbC"ei .[~m."r'liI~e . Niltl~~limu ~h.e.: km. enee 'L1.. DIJ1"ii:duey . . ii'i:S$U~. A wrrih~r us dy I.l' .il":tl to travel oceuri [I '~bei'irsl third.~.~~!'!-~tcID~i~!.IS'W'i\U" b~.!.a~e wid~ --- --~- .!J!"!d)' !'OO\'i:! duclng 'iliJe: :let..'!!(!l!~li£!l!·'~ i:~I].i!:.d [!di iAedue~ !hilS to ~ smooth !tLng~r.i.rec:dy . d:et'icen~. develop.t. to . dlat will Si~nd balaneed '0[11 end 'W.. shove the k!l}te~fonV"al.le .rrn· ._.h~ ~WI~'5 i1utdllt.: • OOitllillllU):!1 1IiS: im.lth:..retliilt! ..moi[.l1:' GiI'k":St B'r._ . cl'l:e isto mo1lc all (If th~fo~a. ro mct'l. ~ -~-~-=--..'L.

sufJidem. SOllllE' diff~f:lih I(a:-~~ee§':n.itlf thrm !!I'Ir! 1Wt:IJI~V~fOfW.r1.r" mOf~ we' ' lJ.. ~ Iave me rrainee ~q:t.~hi. But: when workliug dlis 't'eI::illniqjl:]ewiiilJ.y Jrrw!l . geE hefi:'i.rn !i!:IW·i'!iY$lhOlm ill.~!': '!:. _.:.JJx too o '1H}:~rtip .t . as '. These kids must be 'h1I1l§. .!I.tiI~~e ..iJ$(k:~Uy 'Iaity is !Il1l1[:(.si't~olll.h.~B~ J?fo'bl~m ~ilrn.Till ree ~~Ltl. i.'~jnumgito n. stance. ·~O.!{It:!lll'<!.eI1lI and! as the ~[.gll1l. W.m e~EremeJy !Elexiblr.J.i~hlrnees:.'3:ni hO'w to '!J~ his . and t:el.S.'i:Ju.both '000 a coech will enceunter .ry"...the 'ba:r~.y.l.ye· lw toes il:S he gGes to dGlV'II. wid.".h~g.lnrn~i.~ nmi3-. oo:rr.dl pcu. :per:~~ciil]t.:ha trnmr.ge.lJ ooiL1..tg.t dAj'J]!'t ·kno6. ~.!.ee1i~r.hi~1!l c"'1:rr..:t:~ ~me.and 'p.. This' dD~n!t nappen :vt..?e t ~'tua.j'..oooo[. ..~~. then use . 't.wha't ·th~ prn'l5iems ~ ~dJ mere :i.O'blc-ms ..If. till! f1.ijg'll~~:. C!:~' ii:~JOtIJ·M. to O'Vle:diljf ~m~dd!Cd! ''g. ~.'f!~.~c.k it me over.enough.jj'j:~m~.]~Y'M-k !it~ his knees. In Ms. C'.t il.rb.e 'Ir:fsl[)'tt: iIi~~£l.be W'illlmve. AnO't·~f'r.b.oiUk stra.first :rep ollArl' then t'il~~it 3"J.e~.1iI:1in!1.mov. OJ~.flts~. have hl.id~ 'the feet. O'I~ liD ·~l!fli:..~ie't".Ech : MJCid~. we~:gl~.1i.mcl .h[ how depth before they ~E!Jt.ree of' -oint.(t.p..ny .Qr4~rgfii[i~iJlii ~.rJilf' b-el'Wr.Jj!t!i~ prnit1o:mt. But 00.E ro him =.reJresiIifllg .a~p''ilItthe bartO-li1l a1'U~[00 wide' ow·ith.'tt doWl!!l: sr lit .~!:If being . go. and the mov'cm.r·.ll·if:I'Ue m depth w.gtli~.f:1tredre' block ~lbD'U1[ IOil~' O'L '~WOi in~he~ :En b··Cfnt 'E1ll d~e tees. 'w~l·lim.g· p1Lt"'-~ttd re cl1J~ ·F«\.tLo.~ knees lIi:lfUSl: b.ej" kid who i.l:t.. Ul' pr.IilI..H2LveJ:~im hJo'k ill.mmed~.iilI~~'\ h~ wIn le. ar fi:i::S.I:)u:' 'f8!1]~ f!iluriP !::ri~~Qoff ~~. so 1I.t.:l:u of ~he~q(j~~ OOIT~c:t.ewill !)eoo.re f:~oob?i!t:k on Whilt .d t(! OOJttcC"t~j'~ ·oJ [he~ ~f.t"S: much. .llI1 be \:l.." . fo.is 'to b~ni'. ~ The b'liOd.'fb.his knees all.[ ene.l kJ1~e ]~melJlii:5..rnurd.~ e h I~ per.U( for li:h~ .~ 't'O ~ cQII.y01l!l1g.. thus kilLi (]g two b.emi nder ee ~[:lI}f t:i ~b't .!Su~l.em.. 1 top with m~bar U:t:IJ iP:o..Ie of times w'i-d'ii the !:mp~.le-:m of h()w re OOf:l.!et!! his toe-s.dlklds.~r·br:[oft' he . 'Eg.i.i:T often.cnt of his 1m fles.... the' kn~!i!Jf. HLl!' will.1\n:d '~fhas the< ild:v1ln~iilg. a~d.r th[.rrd. de:9C!I"wi:tJg. th('D! me 11. back up . V~ry Mty.l'eC:blii:i.ir 'iJStl:a.nce. Ib~·aJlY'Way.tc.Dim O'ii'!I.' to!l!_P>s of a set 'Of five.€l!~bly lifSefifl'DilXe ef lWood. if 'yaW! .~ ].this H~O -deg. t'Ou~-h :Lt.rre(.s~ ~..~ttio: this h~~..e mLts. he·un see wh~:c .lla:r.r2. back..l!gn th~ .. not ihmti dlle sranee .io'J:i! plt.hLl'i·k:1TII~ ..pI~of !iets...e 53). U~ th~ bloek tor .IlI.b"we JS done :i!J good job .bis.ifi~O '!tl:ei ~ iliL't. StI.he needs 10 d!Q TO :£m: tL If hls .LJiiI.ilbie' to ootr~C'~bC~l:likne ·S'-f'O~ rd and knees-eut ar the. . l~ees: eh.his.~~t'4s. :Sill!lI].it dH~'fonvMd I:fii.iIa~e!1dy.oe k!i1t. we 'w.nt Oil me ib~ «Jtf'f!~t:ton.i~ wide) (f~r. ~o.'Q~~ !~b t[l~ ~IOiikill' .uS(! I't will ~~em awkw.r&s'MIh 00liL'! 5t'Q~~ Ollie Mock for one side ~s.-ct c . as he wa..k.<1d. rr c"o.lit the 'bottom 'Will uS!laUy' hdp t! lOL ]f d'b.Qt. deep' t::her g.u!t:Wf(! Gj his krttli<!'S 1~1<!lliv(: to w:s f-eif'[.. noviees. so.hes.et . A t. lhr'G11.CG.tr. ~ B.~. bu.a: c(llIlp.t'!~ 'P(J~l. at [h~.mj ::t~d ~ tr'.c dial [IN: wro:ag :and fix tbetn. squilt.I'lJIf:'l!CI'.vel·of 1Ittt~~!and as he'saives t1JeJltrob. wiU relax ill 'EIre bot~o.

S!~J)lrt tilceds :I w.!II04m::oor tmd ht!Jm5E.m.e~~cltm:shipl~SIl:Vi.lIru..U. hii\~ .eon~:toed~ th~' £og~ "aDg~eW£i1. in A"he cap.he 'W~:er.h~ tlhat: runs from the gI'"Old1:Ut Ita !the.d~n:e5'..imes. 'E.i!t1!g s t~e.(i]~¢~s~.h~j hip'S:~ fault" Dr :ili killl.th:i1t !il. $0 'rh~t no tw.S:~ 5. toot 'win need to be :F1>Dimi:oed W '0'Il'!:.he Mgj!e' :t'I!~$ 'to be ~jm. body zy:p~)t wm need a 'bil n~t't()'iij. to ~ '1Il .. .eiU h evhl~l!.011] hlJ.~ lhe:y an iI!lllJJ.50~nce they ..~rty ~h'4!i:'.idl.tu.w!:1:MI f:. femur lUldl '[fbi'll.q .[ji'i.g .f. <Ji!i1d knJ~e pOS.i:tli~ ".'. S!~te'!} iI'e"€feJt 1m.'l'thit~~r' th:~Y' QiJin.O'rt.rCi.l !1l~Ld .e[L't idea of:b~ stance..Iq'! iri!. :S!Ili!!n~ iil'!ifl. ro the Wlree.rin(.~q1. '~rj Hi:. @Jo dD"P i~ iiniii ~~ C!~!il! 'Il!:.~dlh ~pa:r.lC'Jrn. are nm .c r [0 cOf'J. m~.'lJ:t:e it 'Whho~:e:u: st. 'i.~ular :I!!:LdmedWlmrnmD -ligam.ehound ~.serious ~).p:En.lllp li~l1me:g].liLy :IiiLeQessa:t:y':~U]e .Str.i.~ruillg' rightness: ~OTe ~hii!l:. bee .l. 'Ev. b3lbjt.ddUl 3!E!.l:!ll~.rn. it mILey be 1IT~~Sruq the aOinec[ de.h~'UI]def..t~re 'li::le:m.sliJ~jhdY'd1i£fe:re'~.lflOJ:i!:l d~lli !J[I!.ce (If !the need foj" tb i5: in <Jj... high~y ii'l. ~Q bw~ thll:..::lJing thB"i!!~ @i. (:~~ nf mr:!iUy .. bll'i: 'dlist 'Wi~il him SIiiOp ha~ 'CD dEii:ld .ted.ie[tgth -and :p.:y~Q .he.~Qi~l ~li~nl~iU.'i d'Clc.~s ci:!I!wh evloif'r.t 'tlght'ne. aJew :r'f"pS l!I:E1d~.ffprl![~ mak. SOl1l:1E1 :fom . Pifl~ arta .S e. do~"t knlolW . f-]e can ]eMn dm .deep with ¥Ul~"ep i(f!...to mo"S::{: ther ]ifter.J:r_ IDe.l:LC ebain.oeitir!.da $:U'm'!!ming 'W1'iPllJg~ 'W.ltt 0]] to.!.-_r .~rlifi_i:n~t:jOJl..t'L".e. rainee m.et.IMII~ttiit'!. d .statu:·~' The f. in.~ ~o make.etim...illiDe is.d±n:gi{ll-'le! will li@<m.roJJ. T'~t d.ili~.mecb.s: p'~U[(f{ed the' on ~ff]:OQ1" ~[iUlIre. bm ith.I tltllJl1Stin. ~1'1I~t 1l'::i'p:Jj~~ iI:!!.i.!I.up.rh .lilms meve 'l1k.id!er stance very loJJlg tJoX's-Q'3nd S. wi¢! ~ iii legJ.11" .!.!li U!i!l' :Il!:!iff~itinas:.n~ed~Q be' !!Hp.'.t 30 Smnce: is.t.s. 0'£ :Euxz.ic 6ru)1t6al: uneommen .:ol1ti.ug.I!nd ..fI~in]ili!ty.~. lile<l!f. 'Jh~e 'oorr. \NlUt Iii ~i~LI:t:: oo.d.~hm~PJC' J:~e'r' a few 'worklDuI:SI.~~I[y 't.'S.1kl~ t the: foo!)~p. [kid !that .ents o:f 'the kaee.u~ '~c.Ss'!.i:s lP~j'c:~ojj"j: is: 'ilti!d (~$.!l1t'h:::~\.~pOf~~r:'dP.w. h!ll\f?~:~r ilbQ'Uts.i:'e ' ar Ii:OlltITLC!l'tly in the ease of Oi!.1I.r.proo[ci:. MllIl. PQill]~~ Ou't "tt TI:l:e~O'~m~d~d . A p:m!:riJcedi ooJ~.lta'~t o . ibil:t" on dle .clly mOt(! £o~fln4-p(d_n'ting than the mJOdE'~~ :lUo."Om't them.A:s i!.:t: iIIli'~: 'c:'hf!.~t~JQIlfor.ttlv'cdy narrow .'rftlfcr!f!_ S{f.:d~1]dy disrussea.s.(U'VY.p'wiiclih i.5!houlde.i.ii~ .Ee '[[a~iuee a:nd.:£itse .e :k1:!.r.p:ro. m:liJ41::. tIl! W~!I '~.trs.rda. ~ diff~i:Ii:IJi.ft. hllll1.il.div. 100k iili~ a nOI!{. .~ highe.h'ol'Lider:s : h'.:~USi!he wm h~".n~h0!i5 w.ib~ !iiIil..r.'[ iII.re~J:t le femur i11nld !the i 'fibia.ec[lIMS ~tt..'I.• s t!'.s sih(CIulden. 'XimeI.!ilt O'f the kinetic I. trJf.Scious[y . for '~~mpJe'i tall U"aimi1i~ewith. w.[..!:!leme. !Ul.J. .is 'p. 't~ at. Learns: .cs: of [he 'Ii[t.t te '~eep '~ 'OO1't'tBct ne~:f1rnlr.a~ iL..ct:.eig.eil'!..md mkle< nrnbilu~.y ihIDki:tig~ An experienced oooch eM. :refE"'.d: g~:@iJiUitr1 'm~ri't 3 . A'Iw~.m'Uc-:b.i{u. illf~I~'illi.¢ we' -w.e cl.\:rnlT:t!l~.~o .!'u'~'.~i." l!J~ d..fJ" <l!iiIe ~u'~.ft:t would .t.' W.m~~ d~!:l: thta!il 'lhe' 'I.1.e'n.iin..a~ thill~~ aad will wry wi:t~ h:~.rJn.i~.iiem. a .fryb~dr'~ mn'ti~ Wi be.e1ilJj as they .!:u:oh~eJi1.:.1}1i!jI'I):~' ~rgr .I~gT I!(II h<ii . :5E.i r.a~.. !iIJliU:' 'Vtery lang .pili'ociuc:e the .<:~U rrainees ooilimr.u~tj[J!gocC'1.o. nt him bel.p.i.ir thi!:!' 't'!\1!lri~!5: finE O.s .

i:'it : . ~' Dfif1~ 1flIIm.lP'li~d'EQ.UiL't1.r mCl~'ewe.~edl Ulil f'i.~rmls _'I.t.:kl:y.ijj!p'!1!oo\ec!jj qll!l!! i~ ~11J. 'DId: elloug.liceJ :~~'iruJy Uf ]:11' allews dtil! kicl 'to S:qw.-j]~ ~pori:or fi[ml'~~_ :r1J~IfItl)'WL"r1iliii!'!8 'wmd:i!! S. spetffic: ~ngrnl in [lIar ii ig :a'~'w~~good '~Q he .t.1a. 'NUOOLi.t we: CUll 'I' sty. An '~fenle-1y wide:~l!:Ji:~{Jr:.I:!. ~s iliIJe imi!1 il1.&0 tltri:' phcbD i:1l1im~" P!3!Ve DJUjJi.mng WlUl rt '.wcr'11fti[IJg-'ljpc Sill~IEI~t':lr"~I2' Mike Ehidg>e~ (for' Vi:ume' ~f y~.g we StreHg.Lft! 'the 'pfiO'bJeill t(i ~o'rt-~r.lIl.toO be l!l:i!.l1Mf sqru:.j: iJlll.. :~.p.~ no~ Spi%'. ".u:~!t.h p ' If: • . 1iUp. ~_ IL.!lL.g 'w..['O"W :5l:.ij~ ~[J..t will ~.:Bl!It~yotl! aik~ wh~~~ wrong widt !l wide.I'lO>iii.is I'ru.t~" but: ao . .lim. 'W'C 11. 'The two thmgs.. used illil 1I. S~~f." JlIlI!'Dl- GQi11fi:~i(i!lti:ng.Ii~ re .qUiiu.:h of !hij.!Ii.)pod C~~ !1rI.~'-L J'1aV'if' l' .J.(! net 3. this 'S1..ow\:n.'i' b C~:tl 'OC:![iI..Ilrer.!I:1I.r 8.[m~gr.~hin~."" m£!r.t . FW~'roj'.:1i!1c~ rront sq. a sli~~l!lljP" wider stance ~lD.lie~ i:lcl YOi.>ibov~ [paTIiiUel 'we are tryiDg tu ~~ him 5itmill~ (bl" !i~[):tUj..js.f.[!I01: tryrng to see .-e :t.". uet !1p c t[ S 'mlIl Use' til e qll.~ m. Tli.e.h ~~I:lt !Q cl~!.ei1~ pilJI.igh~00 be Sq~liit.ore 'wei~hE? The '~h theat . l3_yIRdj!N:~ j'~!.lu."f.' .:'llimW $-!3E1~ ~:r.·ing.J' qUi] dJl'lCepS.Ol be ~quO'cil in .i). ~JJiy.~.wts" to Jt·~~Dp m:iA.sqti"'~!i.t itsdf.eSpD.mD"l.JL :L"J[lJ"W.very qI.~.peci'ic in Ithi'fL't 'me' str€'!EI!glli needs '!.\t1t'!.fe . 1. ~qlLl!lIit" emits nlUA.i:rh'l{\ery f~lht..54) S. ~p...Y' tba. [he' .1' are " UIli!Y.cClflrS. !. B_r1~!r~~ n ili~OO lililIrnltn:nis ~~~.cilnE'Nib.mt from.s..1li.II W":a.em.'jrJ$. • w~' :s:i!taite t1J. iJ!i~'~ ~S' • wrong will.'ii:"! s. are ".ij oodyftfill~ldoo"!. Tbh mi:l!lJ1des reny .h h.allav.lJm:t10fl.md Eh~~\A wide SJaj1Ce does ilU01?.I~ ro iO~':U"progrnm nor for !Qurtrainees.:f'i'i~ WiOl'llm:.mlgl _~~ _t.(n de\~!i.mm to .u~ w~ight . : 't'stilflice: . rr '!'I.I ~ v~ry ~pOCl:L~ to..lc~! if tilts :a:d:j ustmen t 'iI~lOW:i.I1~)C I 'lll ·.Mr. Mi~ . .I'Il~O'w. Sllld.1I~t~j' . as S'I!JClIS .g I .is • n.iilJ.F'J~W(! IS.squ.j.'!. "' 'i' StttJJgl~ i(_ " !I>S..A t rainee 'w.a~.'el.'4~ ~i bGl1' L1(!01 ftl'r' '~o.!ll I.A. heCaIliSe '~hiltM~fl~ does ml!l)'t bCCiUir 'Ill o:tHe.~ e5pe~iiI .:Ul~Iiq~ftU'l.If tJ~~ fi<4lls.r miJJcb w<eigh. ge.Ui W'I.~'userli!l1.a~]lfWS 'I~ .b '[0 remembee him .~Il~r. ~~d.l as a ~aLh :MUST u~d~rn....y '[!IfIi~ ~q.ftllii:.aJJ of tb:emtl.'" ds.l' him to assume .Ji~~ .~port:'~'c:pr p.L~ l~jrr.

DI!]D..y..'!l important to have.rot .dthem eut v. [ iI1~ your legs tlcget~r and 1'l00t(: ~h~ t four' me'Sare po:i:n:tn n . In b-CI1h posinous y(l~.cany pleasing. tbe knees! 'ililO.. The. keep [ht!' 'kn .e!1J:lgod and r.p..u_11iJn5.1raigllt' fOl"'t'.~ nst of the .l. Th~JS arutJJ:o.l1I!l~!:'It-t:c'rlil.ii". a n1WffiC!W".li ill [he best p.mlJJ:fd~. i!.ings aee itl~¥eil' ~'1i.~s make ttL . IJllLIJ[letla~~.Iiti.iilfur.he h~.~~rig (figuft'.d._ more g.~ wi~hollrt beJlLl~ injured. ~nd 'I..~ nnd sate SQLlilllt!J1.. in nor. :l!.aS:lt. .Cnti.wundi ionj Ilg lor these It ~'8'very li1li~cl(!s.m.1jf('e1iS ~r ~U levels of J.1lD am lie it tJ$Eful in d1. femJl1I"r[~.r~'brnuuf ob:mined b:-t :plllcmg ruiditLo~ I'O.ene.ltroficieillcy ...i." he' wider.Jl:f!it is i'li an rulilltDmlca. Spt~'!l.paralld me because . 5'6. 1[ is 'ver.:L~ plan '!JIll lIMg 1J1'tf' . r.n!:tiol rel~f iall_:s.ill'ie poinD"" our.fuB iql.L[is' . ~h~ knee liji m~n'l::S.in R"a~~·the joint liii1l~1Lifie~ .mQ::J fo.look ~I ~ .r lnin to 'rl!ie EIU~ l~iRIJr..fro~. (rom the URtll:ung pl'og:r.6.hlp.r.aJlr.5ltafi_ding.am."ial fth'~ .. As.d.mt .!nar:mw' srance does not involve 'r:be g.vard by till'ing the shin .Q:S~'tiQ~to gene1:.e~«:lcdll last 'pat llar []tlC'kint inj'l:lcie5 resulr . Alse.r! .'hed h:s:rdhozlldedness.. C.it'd aU~ time.~op-s.ds (f~guIT'55h b1..f"I$ is not as.tance squar.mOI1 to see .ill. reSitu]-c. ru:lgl~ (JI' tlJ~' ·Ibim..mal :1n. &e~. Jrt is very' diffie~tl fer' people of tL'IIor.l. mtil:r:row stance prNi:!ii. C.llrnO(l. If Ui.~tto.Y'I.~S w 11]e the adcluc..if quIl. 5i1de. The ptru:tit:e o:~. . !ltit::h thQ:W frequencl.tumic ~ position.i:iJ.lg d as fWly as ~Lth. ~A. it.ptnun:d in 'the muscle m.l~ po:sitt(Ul. of why it s"nDlLLI I IDJ{ be done.r:it~!Ildinll!i '~b .S~ed !l'!i. . wid111l~ lW.vet::01!chillli c. As YOUF knees pOl'n. as i'~ p OJ:){)B WS<!J h~c figure 55)" The p~~eof this..'.!.tlSh~p:S:~f. and [0 ~II'!..~fII ae.Yller.rc:Ol'SOJ] iliis works is necessary o to idle ufirle!l'.ih~t:i.f f~ ~OlSsum:e a .lCJo1: - (it . mCr~ me roes :pain! am..m.. nre thlr: same rill i n:1.rn.l<1t positien easier ro reach.aH'!:{o..r Ul~ .Illligk['Iflh~ ri:l~1_TIlr:.sq'U~t~i:f]g'With theil- '[DES 'E'" your f. ~n!n.J] flajbiLity to get: deep '~[L~~h with a narrow S'~ rtt: .de-. .hi:p DlLlSl..OLOO.. as d OCIJ. .:t'.of cl:rielegs and .Ln a chair with your lme 5: ]j~~uly bern. YOtlf f"ctrout in frofl~ ~f vou. !. ~mdyOW" J.nt .Illh~ bones .~ tm:t.blrtJdt uudersbe heel 'thro·w'Sthe kn.11e..8. d1. be llf.tm. of dt~ :tLbi .~3C un. cOJ'fI.g.are I heai. As the kl1e~ Wi~il.rwliJJrd.l:nd .rahi2ed i~r stance.I:'i01. aad th tcu: p cints om: mere ~i[~Qfi poirn:ing.1b~3 m 'must rotate With ."id~ and ncie lhttt your to: . hkl& OJ:' a 2:8:4under c."' Ugamei1fiS.ees {oii. "HI:!:! oms ih~'h:.fO(L.. Here is 'W:J1 EOsee ILh~ rehtio.~ d dt~'l:.~.rl i:[ s eems IJiI nwi~ to Gmi:l . h~Lng .m. $el ('.redly trong ones do it to.nr.p-OSlt'S fui" 01gmlll inrlll'lY due 1(1' the tldi ol 'me J.. your roes point om.['.f:m:u.E event 't?f a groin .!I.[l~.Uy tlt"il1.$ In tnt' same W.tdp i!i: L::l'tl.. m!i:UiaJ~ture teo. CO.and the novices ~a:ven'[ been 'C()IT cred yet.ill~.ttru.t1I1 be used for seve'rai w·t.!.

T.~ooit..L 'Slt'rc: tell Olin.edi. ~r.ipah1ted 'b..R'Ol!Il1:5trlng-sto move b<l!cir. bereer !itre:trh than mes.M'[.' .'0. l tr-oUuedl':l p~i:«tn!i4~li:tn. W.{irki~f hl:r~ly' due '~O a rnisappJic>'ltioJ! of the CYA" prbaxdl?'1e.... l~g n ~rt ""'0. ~pl!..[mm stteu:~..1IlTIJi!' a bi..e3!£inr.' .y down O and exhil!itli§.f~:a~?tl~~u... u C111 ('G~gu:n:57). IT<t~r:ty millii:JirlS' off)'~ of J'Our speci~ pushil1g..j!jg.ing s:pplied '~I. yau will not !i:ve~r.~e v~l~ is a '~C'hlliqtie that ."..1Il~ce. i:iq.iilm::tse£t.t\c"hT~t sach adviee overrates the I 'Iike:lihiood..· {hall TO use an :itt!:iBl". heels wm nO[.':j. mLlSdes. "P'rof~~i(..n~·the rep.hes (kil.!~rubI" ~rXidents: dilrin:g exercise.lbout thi'S..V'a.t~lIr" • IL ·r·1 ' 11.r:fcre.]! lit~d 'u:hrif wU]l pm~eil[ him fr.h:ri5."¢rfix ~th~ IPflo'biem. t~. u~ h~a\'r th. YOy. _ 001 ~iJj:. the traiaee in i. .e~MDmi~!.. . ~!ld th(1~cit. h is thQu.\!: I~"""I!JIt1 .~lre'~S1Ulr._k Li:lldl!'f iJlI..t-!Jini Ilg ~nOiJgh smtcb to c".1:wk .t ~~I iLfildofl:1!i.k.:t.!::>r dtls prcSS!llr:ti' mITeases more. A qui. w~y to eiimi!ll.n:J... yl~t.¥g~. problems ~eftl" i£l'I1O'Ulgb_ to need iii.E cf stretch .re the fiDssibiliry of L.'il eiJ. a rereb.liH:I:'Is IiILlM'NG: LlD~ 'kl!Li!:!ttiand hlp!! '~ ~'.'.3l!llg~ecsuses . P!i.' ttl. btoek t.et r.OW~!'ing cl:li~.d~p'th Ln!:.ti' :imQun.i'lfil.t.1JJI. w:r..[he!}' i~:si~~tin ipgnlllg the good advice of tneil" UN A while i~ [h~ 'i\"C~1}h"t M.ilri_.l'!'e'hn. The S"t1jUilt being .sc(11 ilt Wi Vf.h.J..1.LlS~ a :couple. :. Furthermore.:5 it]. wm r. 1!:l: i. event.n IILFli!i[r!l~ lifir: trnlD~~ to 1)SS.h uil'[il tha' car 4:i:iIJ.peak biooo 'PJ\e~!!j ~ di..!l'l Y(I\ilr :sb:iD'IllJ\der On the doorfrnlltll... in :rQ~'iI 'Eh.i'en:tifd .i'Qm:zys~eDiLthe'eerreet w:.d.'ni: p~tt'er!'J-S ifun n.~it!!l1$d1(.mder hi].1bah~" .:O .Lj"' .l :fUH :l:'imge gf rnoti oJ1 exarcise.r.litt~..:O.)I:riI ~mC!'ly 'unCOmJIUClIl!.B n blilc.'QfesS'ip!U.. Ir be.1 ex ~'.ctllllS. hM t.iIl!g~. PfOvWe1!i a. yOlli' diaph]~gm. b€.\ take .:~'li. F'.nn!.U.-gb~'by WIne that ~~]]lDalil]g n rhe 1. 0:15.This: . When yen hold Y9U1.ll'l'jjn1 rrained" .r'clil(lpedic :U[Illlry" an alll"1!oo.'U~1 . by .i!.t~fidci:lIe . itiiq.'fi~~It: prcsG. TI:Ll..lllt:1dl.~.b(l[i( ytin iJ.[ [0 the hCU..ke'lihlQQd or an o.nti:I.sS:l1:ry to ge.hmk . A..Y' onl.!f[)\1'¢it us ~t1 und~(!:.Y .~in~11:>'IYLng Omhilr~.i-iilll.mo'ffioent.1. the breill. thl:' mU.5cks. $!lJiC~ fC!:LLrthol1"roc <lind <libdoID'Oi Ol'ii'l:ll:i~ are ~!l.you wjll QpeJ:l yOLU" ~<li!f.oJ_r. increases too.JI I:he .'I}'" qUlC!\.hmttion of' [hot: 'VaisalV<L !in~'Jei!1veit." d.!II g)f. j ihl.iltO!!~ei.t'1.n !tlt'!SH'~'H ~'I'Llltf!'l[fj ill' 100~kiIl!f n!:'ii:rnilli. bl1"eolith ((TId: tigJlIte>ll YOlif.'ll:Y :piG~h. or wur.i~lr'cign polint of U1e. J!lliM~ t!f!!~gl'ii 'p(Jsllium. eleser 'II!O 'ill.!O L')rI.H}.eint:i:'~~s. have 't Q push it ml.t: '" (:'105«1 ~.il1irn. hEtt~£h by bdng pl~e:l.~~ 0111 me pelvis! thus d~C:r.c.ir beucr I' we ro approach W1 '.eaI big car breath 'lllIlld push the ear . U yo:ut ear fW]S out .l1llity -very ! ~~l .'f! Sf.e'te. dill cl!(~wa)r 'iLEP" is a good.coll1Jllo:n occuerenee.lD'Orn~.l:h held .O'f g.m{'!n.1ry'i . of the 'W"ii)' or &~t 'ki[l.'. are out IJ\Fthtj 'i11iili1..!il.e.~ exemre..li!lilght YGlll r central n". righ~.il.Citt:lls 'while pressure is applied by n:1..lIlth oontroiversy I ex~st:\'i: :ohml[ bre!u.l!lflson~f'1pmhably do it 'til Ihis ~y too. QJ..lS'" presst:are is. c.i:'D'llMO..i.th'U!"'~!i1:i'iI.iai1! l<i [i. and underrates the .Ti..y.u:g~rior J .]?l.fuM."J'. T.:he va:t~ 'm~rOti"trof hUlI:ffillis wi1~Use ~'::tr unti .. poob<1lbl r not 'E'hb~l~ "f':NIc'e'pr'[I!) take ~Dt~ei' quick bre:u:. ~-uan . ducirug the sq !.u"iity elevated :~ystif..

OOCil. .. Welgh.g.ildlvir:c''to 'iteadl trainees to [a.![)JS.nJi by .L.lh i!'!. 1l.~]]~ tile' lifter .ch ~nch b'liier arid work c:are:hillr ItO rn1niLil.infou:eci hy ..lne: ~~!t$ under .rng.he V. 1'iI~' concern of our '"tt<uiD.!Itue. .j"'9{!n'F. babrm.f'tl. is! [-e.e Ki.g thing thai[ calJI]. ft.is i!lcreased hr' li.funCi:i. would ~. ~~ ~fptr :Pre5!j. uneven ba:r if rhif:1 ha".yY' w.1.pp.more !lti~riOf :support .c:.PO'Il!:f!J'S. doesa 't is a bad tlliraJg~I pO'~e1Jiii:i<lil i hy one~}' jerkl.rniltJt. br dl~ 'back Il)ftSJt':I. In fae~! i'~ :~.n. Anry S"qIJi.ttly.u.ime.'lOOe:~aJ:y ~"'"al'S~ Jt.l.in~Ilig.':<!J:L is IIJ.ou.tiot ~iicfu of the' s'p~ne by .':a!lCtlhr.y ."!j... .resS'lJiil"iE'ill.[J'aILlS<l11iitS. and '~D:tJi.: do not live-in that 'war.H~l!.lr:. the ~e:DIci<llUJ~ nonwmp.ed i(: to the .can do.Mer .2]L{.[r.S. and tba~ dl~·'itl:~t~~1: ( in P'.f'!I:'" peQ'p~e in..E] :and. W~OV~sctl'~!l.is SO ~~~Dl!o:US :.Q'1"~ Ih~ !<L'Cit" '~Jil:r .v.p. The S'qll:il.fII.d. This: :ig.n oorfie.1:I:l'. .ab~ t'i. :aflmrysm. The d.l\f'll[ fuH more . !i'lTld.id~pted. and this Ciorrrcct: .ng l:lek ~~.d it .g <l(p'pli. ..tll~'wilti wh In dots' .Ol be ~fdy .~L c~vity iI1~nm. 'being 'EO !ldd rn Mteri!Ol" S'UppCi:r1lrather dlM. is T. h side of yDlii!" ute am! me me 'h.llu~ilIedjby S.l.pg:]: to resistanee itl"Zilruug jru:. .d.of ~ bi~. :ff:rom the back.~'US.l.' <II ~uat Ci!Ulf:!. 'i..yhe·lp .£I.'ntemiU rh~lt he. Dei]iVY.ci:rtg .and cSqUil:'1.iff~t~nl~. -a tio dNP the bar o:f1. that this thOffii::1C and! aJbclomiuaJ ptre!: S.].con i't -[[.ppedi '11 rB'lLrndi <lIJdIunder the OIl 1Y cll!!Ii me e:ffil:. w.H..e11f('s 0'£ the a.~ ~ccidctl'i:.__· .~ is ~in~' app~i~dto the' eershrospinal fhlkt.01.1such as.rf'SSi(:ll~ is beii'fi.J:'!.~rd. The b.!1Si:'!~ ..llti" ./\ I w'eiglulifti.. ._.otlighotli\.spine" The ~pimi. til e Hile-I!" :~s:'W@J"ried ~booll.a...IJ atJl1r. dLE' 'iLho. the :If. lmyoniC whC!.CI mis eff~t. is ctl.re'l..eoimn n o£' the Wn.i):l~:mi:tIi~.of 't'bilii i1~ lilld ohl~i.ii1.j.A 'OID. for it in all.roMe'ElI'\S '~h.[Ij:l!j ~.er01'" 11111.ai:S.r~~tu:n embedded in the 'li:runk.d mmiLy bd .QDI.ill i alone.t: \-he other g~y wii:\eC:k1• 9.>!i-quat: Cr11Jje.:pressure tip UtW~ t~ 5111lxlllra! ~P<'l:ce .T~!JI'iI.U ['E' is <USQ b!:1if'].e~. 'wl. W<1.are ~1IJi SlJci!:m posituorJ.hold ~e biUS·I2.arnl.n.. dmt lh.lI _I: rn~'~.t1iml. 'b.L'!l1~ t.y h~ry.'m. win ne~uilinyC~n~ 'W orthopedic: iIDjU t'J" than thil!! h wlll p:re}'"e.:Ii . S'Q"i~gtit! .5~ ~th a big br'C.'1l1-~i(!l'!I .r€(Ssuh!e CQm.a$.~tr.teb.:t :ID.h-"!-h~~. 1iITel' ~leanl.rsas s't reng.[!'~!i.ft'lde~rl. Oae spOUe.wedifuitlg: mflet~_ Un[Ol'ci!.:it'"heue.sru.rve ]earll '[~ w:.~c'U!iltr :p're:s5ilJiit.fO[L~ {figl.ld.mPPlJif't 'li:be' !baCk .. th~.. [h.de'li'elaps :fci.spine.pllhle of s_qua:lIw_g IffKt.'1i.~ by' One spotmer.u. .>S if the gruY' 'p]'~!I.[f"tnad:l..[ond'lsllo is.f requjres 'rnD' spotters! and theY' . Ilii!q:uir-e few.r ~ltaj]&ing b~hi:ad..r wi~h ~ W. .~ across blooJ/bF'".cil:.c1:"~~. 'tb~ pot~ntiaR tn eanse ilL e~.q\lEls. d1:e i.. do? C:n~h ll-r CO!Jpled with the' fact 'DO p-g~l~i.rlile: Me 'bei. i.:e all (If the ot'ht.s.'iI¥o:uld.cavitty.reh:ra'l.two .r~i:.t. be.sqliJaI ."-'p-er:sOJi spot foli. A.hm back! as S<Q. .'"C! to to ~d'p-.ng h_eldi.e'rwill p.~'kh 'l."-1lp!.i:illo~dtirJJ. 'trnli~ltm '1IJi(i! 'thle hi\"g v~!rSf!h to the heig(ll~~d.its milln.!I'"up whil.!:!igluli js . aid .e~~:rt' 'nas.$~ pf~5t![[\!:! heilid trans...) 'fI'-Vhr.e wei.~.lihe't'5 Ie-~f.k:e'!y d'i:~'~ -advled' to "inhale on the I the W!ly' do(w.~Q5 lbs.1'exiC~. tt~r:rii 1iI~ Jrnow to do i~better."olf. '~b. br~'m !:iu.. JExhilE on the.~'!.U attempt :or' set of Sq.pi.people (fiStl'tt 60)1.reJluly hell... ILIIJlSiI!I:e O. 'f±ie' with. .S h Wi~'i!iLlllli!:t t~ I1lLn_g" Tbe IritrdigvasCWM SY.<1J -F~r 'l'_'t. ~ha.h hddl rund 'cl:tis' pressure ..r~s.m.is.hyih:·.2If <In.~u.1 . '~r .OOpn).g DIIle. j:g)iary. in dIe body" "ltci E:his.l:"e 58).u has the' pD"t"Cl' []tial to ever came.(I'm.§.e-d 00 ~hc.hreti:i:n ~ .j!d(ln..· . rJu~ b.r world Mrtl1e-.~r by ~ uh~ .i1iil ii'l:t!e:rf~cr_ (6S"IJi!Te s-?}" ~llt:rthe:L'mo:r·f'.ve 'iIlIlu.l:s incre:!I:R7 in pr..gim:[ .!n:3.ke ~Jld. But this is .:theSi'1tn~' P[\E~ll.s p.l.bdwrunliJ . ithl:: :squar can 'be .~~1.n~~ult'!.injuries. dlQul:l b~ sputted by.mor. not safe ['(:iii:" one S'pOW:l'F 1:0 'work. :tf..et 'p.~~u!'tcmmy lJl'f'1Ii~ctJ..pooiiioJ].UI'r. ·'U • fS.t brcam they tllD. the skull llld mr.hM ¢i'i!~t..t a C!E~ebii:'Q.ld. 'nO (.$r~S.:ll n:..1i'1.:r 'lb~'!J~ and systf.t:..Ullj.tl.tg how to :avoid: iteedi.ik m.sp~~.1d slm_plifl !J©.Cts~.~ safety be $''p.e .IS not J'ilder ~ wilmt~ be m-.. d:ue ba<:'Ii. :tl: strok:.ood.

mL"C' 1. ~'trer wi U ijinwlde Cit:1 LY' A s.~'. ~~~I'.(!S I:be 1!'pUi1:e.t 'i'!!".ilfil iIle' '!'lK"'U Ur:i.:1J. It ~~im~~"..iIII llilli'! r~k.lIftr !ril1~ ">'pott'!!f5 ~~ .!I1'lNe.rs .:!o' I]M ~Iti~.'ipwill'iril [:t'ir..'.l ~oiftl!'l" aFtI!!lti@"!'i ::IfI~ il.ii mpp~y I..'i~1!"1 stou.l~ ibmtb llll11id.rlJ'£ .s rSTANCE ~~RiQ.0.1I1U-:ilSi<'lti.:C.!illIl...l1l'iiL ..!._.ltl~ TIi!:' pru~1i ~~IJlliL~ fl::chni-que ii. JI(:It .1lIf1 YI cm II!! r !Joio rI'<:5fi~J. ULi\ 'Il!~ ~Ild fiftb~ Dar t~Fi rig-mt. ~hcrlnnm).llt ~ . dees r:1~~ witb sbuln.!ftb~ t.(!!· m ClL"le'hirnl '.'II?Icluri:g no I~t~t.:~ ttj ~"'fj~lurt rtI iM' !. l'lCi€iliioo IJlwr tn ·tlllt! '~~al!'Ef.~.'FI:).. il!J1 b~i' ni~ .reD~ull:ojlllr IJi(rt'E!i1.C~re'~p.:wjmr !li11i:urn iSi-I:lEcatty ro.WOrJ.g.(lI. ort !3~' neta ~~J!'I to q.nn i!I.JiJll Cil!~bE'.'l~IILi!!' the .:.i~'Vt:IiI!S l[. iIluid 'P1re-5!ii.c' .U ~~tJ. ~rn 'i~!el1')' ~lb.JI1!.irlil:~a1i13 @r 0:: rnnM!JI 00 CI.ssi.-t:lillf"':' r~1.~Cl![atu~ . ll1. nlJ'l Dil'M' Im.1.Il~ ''ta.l!lH~ Iffi~Ii1i.r""DriI. ~ '!.€ ilmflJj~' 11U! 1. !l!I! P'.ik·ehblJOO o.i !. prcdl~s!) t!~il:m r!Jptli!!i'ii!.t!r~Jld dI3~.~tllf~ 111 ~ 'C~~~.h:cr U!. oo1!'~ !!!:(1} ..:tr.. rtl~ '~i!~8(" (3i~s ~ !~.t11l[ Illre~swe.::' ~btiIL tno: l}l.Rtl~~ t.:~bl:Wo '~~"ro. :Si~t: p~diIi ~pJiLtitli!! is "Sin~iltifijl.ellll ~l.~.!f!tf.iln net dl~ ~ fig_lm' 61.:!f bodt pLliiiir:~'ElI'irJ.p!1I'tti~.dOI!f.f jj[jtli K~lll.i'IIi~hlll Mmlil.V $.C'cSe~W!lli pn.!:l en 'Iihr I'Ila1~~ :Pf!_d 'i!1~'fO'\"l!Irdll'!:r~.IC~'k:IlIr . 1...'cl: hey iii !ri~lm]f:l. oolilii~ t.tltt'l\!'I1 ril!lliU. .ihtl' >ifir mp~d ~tl.1I1 .u.oilS!: of'it f.D~ ItIf tb~ !ii1)l11'ii:: a1aori1 ~P!~<:.[lneen l~!:(u.dhr.I)!!F I.I'L'"~!.'r.iliilt'C: ro r~ (tDIii".rniJ ~il\il-~:iti~ 11i~wel\(~lH ..d .b~ I.vi'II!:LIei:~IYJt'I'if i~r~l:r .iirlcli OOf'iruE~at~d ~~ 1i!l'eir ~tro!ii!:. mOweJ.pL.. . ~srm'nWrri.1 !119 .. '~['I '~f.:mit'd iift. VJL"j.~fii!l1Jl'i:Jn'y.Ihmil UMeT 'Lii:C b~r i:r [[ f1L115._ ~~.JJI: o ft h c: Ifilru.C'[!lJs hm~./!II!.w f~iL'!li~ ftll'l!.::!i1.ionr.[L '!foiwne tU1I!h tb.. ~f1t~l'l ..'! .j~·jX!~~lb.Jm !I'I d iIhf' C'IIll"dl'IThI '~I:!trld~ ih1I):~~ as."SSlIre~ !1~hiHm 'i.Iii Ie a. to!!:' 'i...ItWfUi\t8-.:~I~F.. WIf!: [10.

ad'i in an :arm:mpt !o. The reie.'il if du.En a lllYld posicion as caa be m1l'aaged.i:rlig down ·OJ"over iliiu~ 'With. Po.is. t. Mid W:r'!n:$Olf\f he. And a leg p~':i~ machine -.1:1t'.fl'l/l: pktform.cva:riety of p t:5:omd lequiJ?m~n[ tIl~11Hf~ea"Si .k i prf{!nhle~ si. rhm .!Un ].awl.Pos:i[i.tight5 visible p1!rip~el-all.Ii meet where su-eh ~ui.lL'l]ioo.Ici which hlS n e There' piQ. A Siqu.rnt of it.1('li.1Jlrerm.··· .s:quiU inside.r. g-~nill"l!~ S[l'O:~. tb.h.n-"~ ~rip :'U!!d:.al. Bln: ~ti. the w.t.m.rg tho: b~T bly p. 1\ 'Ila~e .so.ei .n. apPiimX has absolute~y no pl.til p'l'ev.I!Qg.-reek :is . Plc&'re dap thii: [J('.!:r'II:iqUELttLIl.el+Lh.sqlriult·.W. the bat' with S".nd.the b~r on rile bock.-.l~ftimlg'J[tlO.mally ad~'!. <1fI"ie1und.d~rs.t .per.hltS.5:'1. JJ thE' weigl_l'n. . ells t :y.r~~:1!."tlCk.'m f']be !l di!ii~r.] E~~W UDwdir..ms.I]J S. w :piCI'. m:ay' be-even IE'S5.:t.Ildi's!:lirts.p.oe b i!ii·um'f:itllm.:!!bsoluE. really J(ight i!md[.roalD.'I:' th~ .1 from Go:~:t:.. ]~~ ~ hid] eqt!lupmern: i$ ·t:lISE'fl1~5 which is not.s:tr~ng.rc.it:l:Clti:Ci'J}! we·. U 'n remove the only :rt'Oi:son[0' sqi)jgt mide eae ~:n1] property .t :~s:'0'. up 0Jru.In a.' ..pJI'lIfCin~.~ bar Is inside the :i.ou heleg. room is n~! set up lc:or~tly! .recil'e~ pwu.Il¥ frO'ffi the< tJ<'I.re we~ghE . q~ti0I1.e.W. spotter' ir.bill'. llin :1 $u-tngtlL "x- 6j. .~aik~ !'to :ltoo:r'! . s.0 ~b. En the weight rocm.Ct heig:b.Itt!:' absolutely tiC sP@Ut. . [hCi''If[p Si![.llge .. I~ press is as If.0.reSJt:rl cti!U ._t mom: of die .q. is a cempletel ·~voidable ~i~ationl 'C·fii!'th'il!t. and myth.l'· .Ji.i5 in t.j<\I't. st-ay .lJe.like to us .n·£:tll lot the spot:ret.g~m? M.'ogt'llm Q1' yonI' W:e'~gllt 1I'00m. de'a:dlift wits.Pe~~(tl !6.[ . . <If. For [be same reasons of a~te£y .und th.e.elgh.ilt.the' ..illC1:iQ[1.. ~g~i!:lSi! the P.mcl:i.i. to help paw~rIm:efS tif. Tbi~.. :!ilO'th .muitteciL Please :url". :qtl'iliuing ifi:side a power . Sq!Ja~Eil1.dliDg diroettlly !:N.CmTeLI[ dim ·nsioJ]s SA:! th~'t if JleGessa.ally.ys [he same IDmg as.tne· is: ..5t. SUPPLl(Ll. oxy. Qd we C)D'fl(:ll.filiUS' in the ]a5~ r<1~ecory.~rybQdy needs EO take care lOr 'h~lf 1:l1"'gi1::cing !!I.qd with 'U:p. mO'. qlllaJ'iDer.ch.~ not do llitf s:qun .u.squ 1 • a.i1lu:s..qu~pp.itk th1i! rack \""~idlthe piD~ Soet.uselt1ll Both of these devices reserict moy:em.rf m'c cam I!:ie lU$ed: to of .ck te avoid ~tepp." _.ll: and t~f'J:r ba.oss~ ..wel'" fiilLks should: be desi&nt:~ with a.ollLM bt o'~rv:ious f1:'OHI! .rru:::k.er< sale ro rIJ~fi-Y'~t. l (.e eigh:E U.ndic:111:eslrat eldtt[" ithe Wro{1~ w.lsts a wjd.!$.rdcv.e.moron.1'.b :in .i1JIl..~}""w. 's'qij.g-. as u.fl. •.r:tgh~ buih with :the . rheir presence .~~·edl b.i..iJorlh :~ can he . t we ccrr.-pl'.:in: be W llkcd.e·~. .~ in YOill mr.y :mteces5i1lJFYIto sq\'i~l any-wi.. mast ot this. 'llivi'th 1m adjiilC.m.i. OO[F!']~1l1el1t.~gh be abIe to' hi!p by SI:m.i-atti[J.ometiri:l:eS· .. m. outside l'at:.cing .o:o dlu.r ·p.ty d<mgtro~' sinIa.i\' :ll1f:ta:Cf' .ra.. )\_nd.o-t: he perfof.Ol. A 1000 lb1 .~3ir. in a Snlli:r.ppen agt!i rt. ·[hefttl•.md pounw.g heii'7 i~ ~re'!lltt:1O a Fot~iIlci.illld .p.~~ O~enou h help i t .inslcl~ ths . is'. These 'thID~kS 3U de.e1. .meh as me i.I' ~ safely as-is possible.bllli~ le ill kilWl the use oJ b..n.gJ T .g.t'l I!. TIle les press IS :p!lrti~larly heif.i2d wcight :roIJlIli.o lv~jlilble Sip . 't thaee .:tlo:r.em in body :regEne!lJ!ts [h~Jt.Lru<rd.clevdop~dl by ree-ired p~r.. if: there . :he .eli:m~fg.l!le'Oe~ary.n j fJ.v!l'u. 0.heavy tEI. lh.C'ss~d a.rack widt EU.:ng i~s:e.:t '"ritlJ.eDiI is. For' the U ftt:'iF'~ the ll:lf!. U~ 5'qU'ill . OIlij! .s :tIla)' not 'WO$5 and if so e"i.to1\J!!l·disms:sion .m~ :Flush.::Qg:th pJ.d.ency. the expf"e'Ss-iun ef nermal bjomedlllnics.5 fl!O~ al'!llO'.!ht .:t e}l.l.d.liitte:r .signe&. Thin~ sholJj!d blil"chilul§ed W !that it does: ll'O'~ h!3.t:hprrx.Y±t5~be-..ilIfiI as -a 500 ·Jib. 'L:nJI m~ght be dEcta!lied bY' d:re lack of proper equ~pment~but whi.dlJous. Sorry.·t 'ilvill have ~D b· do<..hillId: and lPushkl~.ll[ will b nece-'SSary to SEll}' .d~].ttritll.h with ~h!: imide f :floof" of ili~rlc~ Oil"if y"1fJ1Jif rack .)."t"S and . mae sqUAtS c.~li:pm.qlliliZ.:l:Gl&1Jlg. :i:[!.'~ ~ .. Sl'n1t-n mElchirlc.£fio»eot de-pth fi::ws.

ly d€signe. the oo&U:riiIJilj"llH-e-d.op-nio:ill' rmI~hh Jit3'de '". up. ot 'u:rgder~t4L-ndl'l~W n . k t.e:hd ~id.t~. Q:J]~' dl. b~JI.n~d1ttRd.0 'be wude-.e ~ 'belt ~t.h ~'It~rhLckn~ss is.le.l. ~ctui~~y :!.i:um.ru"ti b M~!:i.]twij]!.111101.far .o.uery if d1en i!. 011 m. but :!pir:Ll~J.~H end :R.~.fill.f0!l. f!!l'Q.it goo-d bud·de g w.' I~ :~$t.~r' 10 Ilr.in e~~s: 100f tb~1 w.n~el' it is probably OUit _prudem to er.~!I.~bOlHiE.!iH. .1'l1~ '1ilI wm ~n. :m~.~ 'rnalil!:T.~@:re .hkh. [he ~ii: 1:!l l[1 .SUJ.r.SW:.oDs.. beh with ._ .r.otk.&ho.' ~ six i~ilCh baeks.~s[O'O~.:·nt .ds.h:~u m(iS~ peo.tfitdj.'1C ~tum~l_ ~ 3100 ~ 1I~_ "fh~y Iillli:l.t:" Its aJmos[' oDmplg'!:e Jack 0:[ sit'1~i1!tt:hlua:k:es fUIF :ll.~*ty ~.m~rjctecl. . JOISt-us !DI't..1 b-el-t works.1.~ U'li. iill1ld if th!..d.ood ~llgie-ply 4.Y ~re r~iil'Ce~~r.Ot prevr.r Ol! Ibig wl~igh. hould b~ used judjei'ollsly'.y_pref. c.fo!~' $ rh~ url.ri..'j. if. a :s. ~:adl. lmpCn'un.t:~ wrap:}.g ~s A ~eh:.l!13 B snm~ o:f lhe.il1 w. Lyp!!!-5 crre' . Fo:r itt to.cn.e.eig'b:t-~j''bil.Doi tb:e biS'[ Wotm!L-. E'\.. ttulde 'wIth t'!heo . th two-inch. i5 {iiJi.1oll .'itmUJ)" "_I JlO~.ir should 'be stareI~ drat a belt protects the 'sq)me.f in .illifting belt it-arvirllgj'lJI5ii been dmc!llisredtJ .sqw:ri:tti:ng: heavy w.'ery~_hi('kjliuTIm~t~ .w.Un.we:t. ~{ayi~.miiUi.gh.=tthi. These Mlll. bc1'~ f5 'iillSefcl O].p1Jl.jlnd. v.Uii'ng: d~vit:~ we-it! d.ice w.el.b~1 ~!d. wm'k . Milli::J di ffi:retll.eSb:. ."h1k: :!Ii.l rmy qU~~lfi1'll at .P.. 1:lbGut d-"J. :~.gY' aVliilahl.T~e'-i.e side o:f .0 ]e'l'~her. arrcifieia:~lY' we. II oo:ukt he <tl"gl1.cor.a :!:oLi~ .Il1IP nmU. i i:li:!]d: Less a'bvic~Ll!:~ ~h(O'role o£bel:~ md kn.'pm1: !ti1d. Tl:te [tote' of the w.!Ike .dydiscussed regardin. whi]e ..p.g ~b5'j nitJ..e~.t: 0:[ the ~l'". no reason fOE .!ty'(liE.e tu thill:'liE'wl: as he rehlon. $O'!ne [ra~fte~~ i1~!: tt:q~r.~ct.clJU!ceJ.-m~_(~1.ould bEe dO-mJ.~ur .n~ IUD me ~J.e~ghli:se~!ei!. 'I'his. ids< :~~Y' !t1i~cl..e .g~to[ the add p.:l'n.-gm@!ItITZ:):$~ dO. w{j~k(fl~:re t.i! b p!~f. is !it illJdg~ttnt:':IL'i call. ~rel1:g~lm..r ~raini~g d.mud'IJ of dtt=: early pan of ·ihci. b~ I~!fue[ 'Dr f1ihriG:.U~'Olt1g.U:uklfS.iOi' :ii.l)" 'V FigNt1l! 62.tbllt ~.p_.~I[1.slj~e' b~h feels ~t2'ry good tllnde.y .. ~.tic iLL~ ~ri'""" . A pro_F:r. 1.!iJS~ iiCt iJga1l1S~ th.Ver''lJS~ cne.bJ:JJicT.!lI\lzy bel'i'2!i have be~.lt. tly S@!tle-t1~r: 't. pmsiblf' .ed 'ma't be'lt .! elere bele wi~l. :i\ siui'[.U.k m:YKc'k~evert i'~ beh is WQrn on h~ary sats .aek.'Ii. - .!I enr. L' ~IIiI.a].r in me b. i. of Ch8t11P:r l1.t may' help the trrunee: 10 ~Je'ly s:g_II.rlil mmcie undf'_[' the 51J1itl aad me.gt!!.sl$iPl!ld.eig'ht5. A ~e.belrs ~~e'~~l'Js1'Vle thQU.r. Four inches it"l.nh$ • nd hips!. :lfIJd..[' inches :wicle all me 'W<Ly :lII[oUlJ])ci" Mal:ll..:ab:s :ite' :sitti~ ..e vrinest 'bell: r.tgy 'Cl f 't:_~.t dw b!llclL. ..miikLllg dLillt ~ner. lri~e.S.s.s.r~tly it m. ~~fe't.lli:ffrin~ beavy me .L '.l'E ~~.'w·!JJffk sets.e'I" 1ii. ~ju:sted..~gln:to their..b~~~n.I\e~~ ~vdl.ri~lcjp~.uon . !t:~il. '1'.0 :~l!.::1:H. belt is . This siIouM he obvious ill LL..d eimer four Or.~~.' l1bs. ~~3"vy w.!!..SiOm. oo:mfCl'I:tiI:'61~ ndi2'" SUG:h.)U a:ITiJi.f. 'bU. .llii 1l1li15t he.c-kJlfSi ~i1d £(CtillS'l' . • 'I ." A pl'?per'ty' cl4:'Sig..e Euided U ~ ~~ PQ'wedilier~ teO. s dl!en.g s~~Ii~lltW1g. iiMlu:~t :20% [}!t:' . [ib!lll in [her from.md 'l:he-:r.11.r:l.Ilitk f1ioti"t 'geuirag ~cl..up. y :s~@r. .

wp.".pre~lt!m '~Q the whole l.~. he .e ]lii:.'Oli' lOO~r WAi~1~5..p51'it'D@':O11ie"wet~r Or ]clilger b.ml..1f.rt. IIi\: ~!IlJ ~!J u.i~.iV. C'V~Dt of cen:.]I • I 11th~ w~i~ht 'C'an:ilot bit .gdi.'rhing .nee ~~t.. IB:" '!.Uw usee '[.!I ~re .ti&s and nO[ as.!l~ to .ain :k flQl. .l.mlh. i_ I\. ~t'~s.i~hl lO ~di~c. : L".dd as! ~G31hntlr te the knee (fig-tire ~:3).in the.'wr~p$ :tU'"E" u~(!.t:' 'W(.vy kind with the various-cclored .qlI5.lol rtil!J!lEl'll[l.s:r.:_ll' be' loosened d'u.Q.~:tti:glu. ee QJJi!.!UL [fm) IiJry Atiltii...':J gruLr.tVC<'l.rrfi!.InuS'!:. workiBlIl~~ they 'm :a'0tJ~i .rir:lg the l ii:lill.l!i'r. 1i!jlln~lll rnju11' rnu.triu :. !2m!QU. as witl::i :ljqw:t suits..'l.' ' ~L'1lLPadds SlO:lnt . I-lg. .I:"l'e~tl.ss:i:g.ft).. .lOO hea'\F)t.he~l>ed.~ '.nliini:n.l: with wraps.5~lU!C'rc'i..r.i. to...ED CORFtECTl Y. do The' li. The mechi1lniru:Jl :i! th~ !'i~.0 ~.rd El1fiI~Jq l..~i[hm:l:[.l:i \'L'itll ilfi Iialt IbjlJrf~!i.if used (.·w..ps . ~UP.C:ll1I. But .lI!!I to 8~ in Il'n::~j[ti~m [nJllm:c5" i\.!p.!.not he able. a .t is '~hisi' if the wr.liarc 50 t'i:gl'H thar 'i:ht'J [Qil.s.iUlD~bern~tl~ r ~ I" i .u.riW O'f the time :i1i traiaee 'UseS.e:a''!.1ny .~ fOr <cpiim.mpm.F !1k.PO.~ I!'lor IL!"': Kru. .l:s f Some h' .:Ji'p~ :!!'e .' 'W.'l.""f I!. h~..l has .ilt 'widliiJiLU Clcducling bloodflO"W' 'to the ~ower Ie'~ dlt~y I '" OIl1YY :fH.! _t'. .~8 .!'~rm. U dt't 'wnps can be kfp¢' thti'il for tht: whCiliB ''Wlo(rlwl!.l. well as m.er 'I' tlll1£ ~.tl.r.!P.ruqse eJilQ/Lq~:n'~[~ l. b!t= hdpfulll~ U'S.quat:t~d withe Ln. and pi:'Olfid1llg some as prQP\fioceplLive i:U:plU ~o the ~~i'krn :!HIp~.5Omt"ii:hing.'h(: C. ..m 'We-.s.tr"51 Jnnj o.r). weoll 'LSit:"~ gping ~O. ~. ~WIH or ~D ~~'ci~g ~lmGst lik~ :au e~l)l~m~l c~p:5:t11e.1 w(~r.~:'. 'hI d~.e Wr-.ea. l!'!' 'I.mbly" W:Orn.u~[ttlil]ui!lg "'ir..A n~t.Iil~Q.. does '[h~ omd b . t~gll:~ W.rfkQlsrructures {~ld(.it. 'I'~ L _ .eah~se~(t!of L ~ ~I_~ • _I ~ ~':L . iI.IIlt ilnd Wl'.lPEl:f.JI .:tlmc.'lf!i"pC!w.nPIi:S.is d01J'lg !:O 'to: 1ift mpl'e' we~th'!:..l.wra.)lil)ee has om old.e. ili~ lil~ti!f wiJ-Jk!j in l1!fl!!Nerl iIllilrl!: CClmp:iitii!!D bot is l1@t'S~Iiil1:'I.JL.:' infu ri~:i.onHuer't. If t~f' lL['.

en sqU'il!u:.:!S~.i: s ¢x.c .ssi'!Je' .of Wi' .Im.li l'Ct.i. By the ~m.e'Wi:ly :.y Ohjeccl.hea.U'~J.!."ifE. 5Daill (oo.air of the: neli!.u: IthlO!":y reaMO'~ tl!~l:llmn:r be 'i!i!'!£i:d :l!j 1OO~ support '''i?.~s::fuf..£'rni.n!.ddcstfiOfs :fOQ! •~'IL _t.llL~~3 il ml1'!:I4S.tDiooUJ'lilig:ed ·~o 'lJIlif i.ilU<I!r.f f"iciUlJ\ as i[ ~h(j~1d .y.c~~suf!'kt fer ~hi!: pliir.ll.d~ (fig. .i~fi~ i.tilli!:': wld~ 1i~1.\clida-s w~ighcl~f.sno. The :llladlil :fe~ruiJ.1'est I.Lf! .ulk :b~ '!JlI.i. Shot~ :. hlt:~~~I::' 'L'c:l'~itu LO~f more sltl:~.T~ the 'Lirrlline-e aG~lJ.ltwlk ·t:op.ljjud be 1€.oo&. in. 'bed M~y :peopllf ~!I: away w. ThIZY aren ~t'~.am_ If. .P.~o~.iV iI.re.J~1 ~.f of 'the mnve..The dciv· om oJ .s GO'nlJp.y ~adlf!in.h W dtiii .lity :provided it. ruftf:lli ngi! bu[ wh. ¢speciaU..lilt 64 _.ai.re.·~t it.Y' needs to OWIl • .i~n[j![~ bt'~g :riz. il~ ~Jiuttlwy .ke sqU.tHh 'knee' slee'lfe5. GU. 'w~ re. w:~lilJ!.e:t!Hrtt5 .com $50 -[:011'" used the· 'Oli.. Chink is n~e~~ty md 'im'l?gri... pai..'irprope:rl::r a~d.!i!. Pi l:la]~Yi.the :uhl~tt:j 'wilt rtem to bring.$f5ilm~ ~t the :[ICQ.l: shoes 'i~dils.pr."2!D b!.F l~nir'l. : p·.U...J1.pr~vc:tq~1i~tti:f:!~.itlDVf.. .llciibiliF.f. :5q..l!!.[Eem! .i! Ibr~iZ'hvard about . .n'cin_g dl~&CVI. h.ill.b.eCOJI1JpI'e.lift! t~c O'. ·where dIe':fee1: start the :~IDeticc-.~'allOiwecl '[0 tlietuiU.'lQP·Wl1!l[u:of th~ ~.. .~ i'LS' opposed to' :L.icnr.ttI.(id~ _.BelrSl and ·Wj'~p. il.:i"I!~~ ~'r'!Qfi 0[" .n~~5'~in ~qu~:t:hoos.nt l!):a. is: b~r to §~ULlJt i.lI<L'E ~e.dl1i :and.ill.S :sl~iit. FClf .lY t1~elriI~(i)Iii~ . 0' less. I[mall is net :p:ro'1ided by dl. 'the shin: .j:bb~:rld.cnoYiiJ.ci r ce11 ..n :a .1!nsmL~ion ii:{fidclii!.. ru~g s-hoes.r IO£' shoes on" HIfJk~ a 'b~'[l:di'rfenm'b~' .if ww:-mtn.e:ru tk.is. OJ.e.:-s .t.~~ F~{t~Nt~M" Wil:~Ll~!irlU~l~o>.\'(i.ll'llil'ciD.:lrl!i11 Hiti!::: $Hp"'p~_.J. :iit~!b1tef::r.sCj.hir.of l rof.For.IT<t. prur ~f) S [to f~~~fu.st!J\re'S. of the cell.in .t easures are i~l.g .Wng "he' bar in place." ptlrpme-.1 .Lg'hlt!ir "W-ri1:Pii as are :avai]able.i.ecl ~it~mSl can be awned 6)' the -[1l!~.t€ to3!:e. and ilick is nat good :£01' keep.h<'i. 'f.Cn.MII~1i!.ihm ~n'ks arid $kin i5 tiJiik wh~ 'S~ilt:y. . L:!C'e m p t~ p:r!2'\renl them hum.&S:. b.Lr1g' g.5. a ~:vee'n~gc oJ thY!: £Or.i.1t[illg !OIl a.tk of hed ~Otn'pl~ib.vy 'm.Illf'.l:n~f'·M). the C-Oifllratc~ b~~e-:tl the 'f~l and rhe :l]OQU' is: ~ ~utshr gd or .b.q .f).h.fl: poosibh~..sl'l!cES<~ ~nd [h~y :i:'ud~~l1y ~i"t"~..:s ml1S~ il)~I. "'walkuli1g .v€.1li.]III~'"'I¥he:Fc :h.:5ut a. 'p~ir' oJ :5ifj. 1:0 try ~(]kE:t:-p :ut Over ~:.~y".sholillld be cettcn 0:1' SID/5Q" . :s!a.dothing js.ru:ta b·'oeI fo otl!!lg mrerreres l.pi:J.h'r: dl..'1dflr:::'3!ll'y fQr'I~lniflj.P" L.ft~dimi~.!y III ~iiI l.1 :Ll n]. (i(](ll!1if.I 5'pi..l!lg shoes.~n~~]y .5' a 'way' 'Co :I?'l"e~[J. )f!x~e. 1.lthr:.tjf'·hi~ud<l!tJMe~i.iip(m.Jj.y compared to hmnrn: .fl'U!~.u: :~ho~ fiS h~b.u. .order (fig)!lfe i5~).::f'l .an.every ~1:Iiat .u m_Q:i~ sport.mllilst DOl: b.IS.i. 'be'l]sed . Y ~-lr.a·r thL!: saliTI~" r.'eof ~ :S~t.es d!.[!lew !t]m.ye~. !i:i<~""f v ~nd pre'l. L~·ill· t!".n [h.! their own.. good.': [-WJ!C ri.'o/.cea: oJ .1'l.effiCteilCjt . - -----.t~ but serious 'tIi-Ufitt:~ ~):pt:r.. .ss.i!j~. ·~.O']] .eqli. ~11]d dlifY' 'Wotk fine f'Or OUf.mUy p.m_P1!: are sa 'me: w-nf'lleV.fieIU t:h~'~ coo~ hi rn~ly ju:>trfied.1):.i~:hil fer .tal'l :s1'Mi.."'ITiliLtICiIl.llde~ti:l!ilg..ln11l~~~il'!il~Ly .p'ft)[. and 'kirtb: .tel: 'Oof the drive ·wlll be absor'bed 'by ~h.j: bill f. cffil. :bottom . t1!wel' J U I .t sore .i_l!'!Iln:g ~lm.'Si~!X.s" or ifi.

5.hing m:l!l is: ·h. Clorhi ng should J10l.l~r.IEI'J~ ~irns O'tiil~11 ~y p. Dino 'wilh :i~011}S...!16g}tl~'!lre aU &l'od tC'IKI~:S' riftJ 1Ji'I[I~s:.nle±lt..lpr.1~ 'Qr ~!.ven.W·~.e' it' h4rd~T to do .1!R !lt1'W..:J:rd.rtan'[~ beeasse if the. and shori~d n(!'!.~Jy swctlrM.A.IDI!. and they 'Will b~i!!.E]g 'pan'a. Y2ir.squat '00 if.MrI!!I. <1Uee! mDIWe.w!r'~ p~~1ITl'id ~biL Sil]~ !i..e.5 Off :si1'!l1pl~'g.llP[1ropl'1$. sh()!~'1d..S. SWe..t:e:uriC'i!: 'Itl:ill::' :mO'llorn. !.L Thi:to is :. tpilll[j :grnb [he le~~. ~r~ the '~e~tP.l"\~':r" Igv-e'.dW!iYS: be of . i\.JJjt.!IJ..01l'1i\fi~e '["til 1I1!lil]..u5t' of II'l. .iIti~ ! -~.lt~~ .S feu' trainin'~.~nJ aher rbl!: :rorfil:li. .s.ShQrts·.if meY' are sti:'e'!:.d~.P Qi.ma~[~.s..t..~rn IOf me' IE:il. ili-a~.~]r(:~dY·-.:'.Mid-dligh strebl:hy :dJCJ(J:"t:.. ~llo.i~ty OflC:l~iaii~ ~¥~ lioc f{f.sti'(.:stO. t Ft~tltB (r.'..' ree dr . ~ynth~tlc for dte' same :lttasO§j.f mU:. :~n tL:tl1 w'llIy..[~. (.j.p right bel. !:iitlimclr!!'(tI S'i.tt:i-a IilD!II-st~if'(eh prl'fi~!n1l'will . 1II1-G :d1iOO.ow m-e l"Jff!e.r-c.ry LL'n.

-..'.'j .eD'C . -'.' "~' "(. .'.' 'I'~ I' .-'~ ." .'...' . P Th e B'" h '"' ress ~ .'..

. a.i ~h. '[he lUore :i:ruvd.kj rC.rber~ •• L_ i·IL.(~ilIlcl~ G~D.iaHy predi!i!·e$ dlt.~hii.ll. aad only a :few :lnilQv.af~:ef! ited ~ abC!~:!. piece 1Ei:~' equipmem.D'iiii~ Ct3in a~d ·r~ 'Lht: ~tc:!'t Doug Y !i)1!U!~._ •• f tfmI1'ti!i:.'t[ijIil.Jrey ffitl.i:iliing (lammlUI~i[y bot:~.jlVU!J'LOI::i Q:f di¢ eeercise.P:bysica:1 culrurists all c!lI{:l@'r·!the warM•.lint ~1~maJD!) (who ·ii~d ..ch'P[~ ibt. g. .like Dal!ll.m.m.in 1ro~.m:petido:~.n1ilJonty 0 ~~se' most. the 'LII'pr.ms is. til~e mr. :ancl.SJ. }.flnd '~'fikiag t..P·.m. tne f ~a. UmJt~n. ~ ..lob'1is.!'\)r [he' ~m. '[nIB ·i .\h_ti 1980:s.'lle. Iii 'Il:rm3 Olf' mu:. The s.er wiili dtrdlJ~~ ~~~[!:t:ls~' ~j'lJl a'mer.early dilYS. rn~rt L~kt' L~rty P~ifi'Co..ir!l t!1t· .Ui] ex:C«S.o.ii$e for·nlOSit.h.r oJ'f tho€: ~. .:~ lOil~. p:utp[1~es: other than pOWf':rl~hit1ig ca.[[Lod~J:I11 s.d a~ :S'J.Pna{! IIJ!~ in ~b~ 1950$. me 'b-'U~ ~~I] '~JILl: w-e '(lit~.. SO'J)] I:: of thc.l.overnmiilt ill ·the wQrld.ac.he dumbbells.[al1V. The modern version of'm ..:h 1$ st~J!l:td equlpm.preS$~ willig :nH '[h~ trid!>!..fiU:lite~r' npil?:r.:strong :yoo.tuilly fi.meet.it!] me hmdS as --- I .. barb_elJ ·vers~.o an a simple 'fiI~~h~ncih. ·:tLii'I.rae:IiiI't:S.o:gt :rtfp!l:'.The: b~n(h pte_S$ is thr.g tne .: w... :utg Jess s.[' ·~h.~Imequ:ilitidib-ui'kler or uppet hody !i:U"f'J'lfglh. or ·"ihi.1IDJi ~.[lIN:!.el' .r. ~t'!id dL~ t'h£ h .'" grG'w Ii. f: iOQ·lbs.~ t·-mirt}1 .atiViE. ·the one ~~A:r·cn:e :m.li!Y were S[f.ong back i[] the . Mi'!1i1.ood !i:'~a:SO:[r:Ji!l in'i. OlLbo1..illy O..J]i.g Jeh~n:e i. ~'he~p. jlIucl.HId! it'S· ~CipuliiiiinrJJ].~O~ aID'!.'bb(. in . ~rclIi!.n'~0'1 .cly 'when high r-eps art l!!l~ed (:tFld.chptilloo ~p froID the' 'Root over dl(!' h~racl.1J.l~~.Lll'VQtv~.e r.ODell. Oi.Q.o:fpowc:diIting.lP'm1 'beilc. Ctlire'}1"1' Mel Hennessp.!ff:'I(rer-J reasons For' this.. be.l...re· :il'[ie. genill..ood.vecl the n'S[Orise1 the :llJit:liL'1" 'rJle OOI1<C{'i:ise. Ar'(l[Jmpli~fuJed pO'we.tnefi6.'I' . iH"·C'.!.ess.~f' W<lS evG]vilJ.']' are or ..'!l: :re.efu Brid...I!U.ath~f. .mind.imouclt .:::m~f populwf.n.h'n'j]nolmbl and ·wo. Co. weigJu: :mo..l1e.(S· t:ec'hl1i.. of the exercise.rm. '[hin~e<t:SiII tbe powed.est€d: .y illb~'..i!'!J.em. c~mt: illiJ'tiO'widti$.upporti·ve shi nSI rutdl ~¥:en J.' .g.eCiOg[[izedll"e:i~t1i.pe(.Jot.eQ eq~lipm.et-elSe tae vasr .llibolIDcilecl ."T.~~~tJi1= the m good bl'!nJbh!:S'.i.H]!~:iil. '~t:ET1:MI. Dnn R.. ~l.edibly $.Sefu I. tfiUlIl!1:E!. Is' f!:tO'!b.P:~.b~WrdiUspmi1·to e5. MdJo.en.e:s! Eill.rcdy U:I!!i:'i1.t1trn~e.rus.fig.:h . The'f .eS ir.i'e ['he incredLble b.m.~d that cloD..m. U·O..:ts iUiL ~h~' .oiil _.w hOlW l1. kr!i!rer b:.:j..e~~ise in m·e.l:d :!I!'[ ~.i i"3. :.e'f$.p.i~ )'1m:~cutiQt(IJ.oohiJiB lym~ ·00.~ ~ ~)O bench p.. _L b· taro pqSol'lU. 5(:I'.1lI~e·pe-nor.t C'if'!I1£U1y :lil4I!no!IJJiI.e~~:rs tl. MQs:t traiaees o we. .1'[.'t: have :a f!r'l1lssmg 'beruc'ii...f£demly h~~rvy.u.l'l.a:r.e~[j.oOil'.· ~~l. d'U~m:as a I~:gh.Sf.'ehest . .m.~ bl::!pu.e Qf' ~hem itOiL~ ·qWle . OO!.)In.s of .e m m.'E·O PQS.The -g.~cy t ~f ~llll~~s:nitJf i:~.eC':t~i\-e ~:I!arddie. ibilkng~[tg' cl~~' ~b~~ityJ '~he lifter '[Q .ees:~ hnptr.r~~cl.~mDiitC'mi. 'O 'Whi. by Man.hey l if'!:ic~ 'w(l!U'I~ ·~d '~·o ~ar. Q[ the' be']1u.[Ii'·ain. KID:~.N(l.Jifil:!l. H~'pbur!tl!.a l":bin.~j I.J ~ ~ L'.:loJlI. dUlit these 'a!lI:'E' 0001). the Ileer.'S ar·(. jljncl·~'{)·t!"Q0i'.iCr-· SihIU~!IlCY newfungJe:dIbell]. l n.:J!C·. for .It.~ of [he· :[Utli.ild_:a.'i[ .iit !5J dlE~ niCk o.iii tt.~'I. eree.g.Jnmii: people ..h. John KuG. the bet thar you gel: to tie down wild".~t.iekey .rQ.n.t:etth·e 1951ls~ has become di·e .i¥·e lifl.maybe b~'[.: a h<eiiLV. j S'~ l)af~ . WErle . ]Jumhbf!~:~s: 'beiillg IlQt - lied. and conrrel.g iiIJIl:o position ·an the fllllt bench.ilgrn.'1'.rlifter.[i. .~(lflig . .O. :t. 'iJoge<lh.~~Jl~diMc :MIk'f. ~(I!i.b~cl:n. .l. 'TI"ere an' lew gym1i<left ill the wl(l1. -.thlE wdg~~'~l..'vO:hi'ethe' exerciseis t>enQency to iJ:laike the ""peQli.qlJlll'i:n.f~· Heehter.~gh:[ ::rup.'~.y:..t.t~d Rt)oo:~ie.a set.1i!ll:y' .rid J:1lt·o~'. ~p~~d.n laue 'to.udelr.!.tr..g~ Wci:th q1J~(ioo'5. w~:!Jiih ~i. Tlte.4!.t. tne ex..rsr c ..{.G. espedal1y 'U~ if the: ·.e.'Ee[t'~ W'il'Y.lls.sis.b1r _lij beuer e~r.e in ~he public· . :pot1~~i. Afroer' all. 'L' t.~. ge'tting np 'wi~h 'it'bGm ~fu!r (he ~I. tb~ bM h~cl. 'l1IllhoLJgh .S -an .~~· OIl ii :El1it I :tiUO w '~iog' b.<J. YO'Ii!do it. r.ir'~SS. n In f:a!:t" the d~. . IOf iba.:mOSt i·~eJiytil) ~im t ~~ D.if they are wtE![J:'.i:t· he ]cgitim. have helldhedi 'h~g we.iIiI'S!=" ID..iIllJiz.eUE.:Nc~si'il.' CtVe..igIHS. beJoEe the arl.

CI!J.i'l:i]..k~y M a Dal~ i[.3r.·iJ"teo. '!?til C~I:J.:Iy" II ."r."l'.:It. 13:i.(M'il'il!.1Ir~.~' ricl~es..g OCIlCItI fJ~S-ses lillW b~n BlUWSD' f['if as tlj!liii~ <Ii~ Ill!:: H...1l1Y:t' !'f. lRi!. J'ii!1ll wlm'i.1. M ih MC'OO'ruU~ R.:Rt:tj~ 1. bCil!!'1 ~lft~~iJ.35.. tI)otig 'Y"1!l!!'IS" Em .itil1. i!!.:kwi~ fmqn ~ Jii!f1L: Mi:I:H't'~~sy.Kili'Jfl1iii.

I!!gam:st the h~nc:h_.r!'i. T.rQt~!liO:JJI of !the humerus d:li.~t." .l.l(1'b~.:~on.:i!"'(:h~dn:l"!.' .M!ve . ha:!I:"bell-· n.l$i:ifes. thiElg t:cJ1 b. .imi!:i!JI~a.. niGe:~~ which.IJ:)OlL't'1:L.ith iii..alia 'j[h~~19.t:or.l~r *~~tl~.[rnmgtm!. "heiJiih p....L(:'h pr.e' ll:H.M rihc! . {fi~1.. the .cr.e' kept :in :1!lI.'QI m !b~d:_ly~'(nJt~. is.:illld. This is me ..dle:s~. tile . to we ~p:ro~~'pt~.~.': C:~~!:=lItlo-.e~iUre·.'g in ~~" .y s-tre. dier:reasrng ale . . 'f.k h~e':r~ <l.S!lll!-~ ~:liil~ ~M :rnL~~Jjr ~!Jfr . ~i1! f]cld i!1OO 'ID H:!i mil:' iq . Of' rising UP' '~QW.'W~C)n t.r pO~!I".P:. :iti:t: to' rorate the .:irni<J.tlie'~ru!l:J!lILd!M'.e CQIj.' euff m~lO:li.[l'JIQ'.F'ig.~' the '~!:'il!pe.t1 and imp.hif1S"j'~t1!d'I~ hri~ be~~~tIl rb¢ 'Upp~f'b~-r alJd !hcI U0~d.tle. '1'.ciSf!l mcl w.ore ..Qm.ro. :~.net .'.. d f:olldi.Ce' t&J~ h<llJ:" hss [QI U'l"lei i1r.ht! upp(''']r ar..~.tef.tQr':il:~51 ~ mal'~1~ and the~Ull~rif):r delcoi4 ''lVhld~dlri¥~ . __or:k . as Nev:-€n~Hflresg.>s .e 'i:hJ: 'p'!i!l. 'L\!o.~umerus is .r:>E'.c. .!h e:s~::tJ] d .~enrr.lcl~rihe a~lJ1. omc'hOi~g and' stah.[!!Ion~ the oervical and dlQffidli: spi:~e ~ a~ isome. '.ssimus 'd~~ muscles.'.\] l$ a -fr~~' w'cig'h'~ sx£rcist.trdl 'be. ThB..ely. djJ~f!Efore h arder '1:0do.we wiH ill.I • (. pr.Irimtg p 1. bellld1.pL"(!I!Hlall5i. L -.e'up! 'V.ro'\!'f'l:lflen:'t . . 50Uflt~).[~l.b!Ci'~ ~b.uor m.(3$:iin.reS'Si~1Jg wid] a 'Mrbd~i as the wl!:~-gln~F:history 'ilnd precedent dem.1r'Ii1. making:: !I'Ile 'iV' deess :s~:lli.i..sia._.ilC:t '~o :Stabilize <l!l:llid'~enit.hrf:·ib.'..y the: be$l~ .pl-:e5Srng makes the nel:'k gtI.'!! mlvt! the ~Jbuw el'l:lli.' -he .t''ei!ilS: :il!rg1.::: fif 1 ~k ~t:." ~~ne.he<:id.g the.ttb.t'ffiil of rl1e bar is .h'" re aikhl.!In>d.Il4'.C1 the ~Q~~ldleiL'IOI1_ds:s: 'keep the cl1l. . 111.I'~bcag.: ~ ·~'bi!~ rtalie.JI~h'lind.1Y '!:IO'develop nllw '1llI. ~.IL· '~O 'tlll~ Iio'v::i.'f.v._ .. -.mp.e'pos-~e:cioi rot~. Im~ .m. ylQtIi ~~~.ry 'mo-v.J:~o:1ds.d}II]cting. 't.'!.JrI'!lmiJf ~~bll~ . lfJf~l<cqlh-rC:' ~~~~iSJ:.old l'Ie£ereflc€S. r..m(rJ.e 2.'b. th.~1!:: the bt:ncb.t5'.works '[he' .t ll:ng~e:r to 'I. er S'L1pi:r."1L1. or d.'5. 'iftle.lib p:~ t:I gr.!L -.' is to w. The othe.._.oiln.ow· roo. arms as [h' e rtr' d'O~.!:'k b and !SlaMe .)"1' ._-~_ a r ~tn :"1-'. . nn.hU.b~ mlli:!Jlill!:!~i:!r.IiJJiWdes.is: W.4sclE:1l. Hfts.l:il'ij1the rhQt]l!hoidi~s.uy '~~r.tboe .O~'l' u~·j.-:" ~.u .['.r Iid! ~ ~1It'.p'p:e~.e.r m~~de::i' .~oom~tr.' IL h ~~f.. .he.d a.m~['._~iJidiiS'minot iillJIcl. coascious !1.~ Tbe muscles oJ the lower ibaJl:'k. iii 'popll!lli1lr.i~ o:f the '~. d .mOVeme:L1l.i1'll!!i: p~~ra_m~ The bt:ficll P~' ruc:tlv.ra:~[(Jl.~~beneh pr~~'. t e]bows :f:rr:om ad.r:.ot..dLslii11El.flabllf.ds.~!Ild.G"""e.lift: (m.!I_!sl u be pr~p@red 'tiJI kc>. . ~ . And.r::r:dy it'r:an be ~ ~~~Jb'lc 13dlda:!:IQi:l to OlIni' $'t_r~IJ.dd1n.~ .).iliz~:EDgtie.!!O'nj~ illS c'..).dti\l'j·ng: up o.~!i:'c!'J\rr:em.ma the trice-WI's.w. ~:t~grail llC~es a 'I WI' I I-"~ -- '-. . !51n(~ '~h. j' .g '~o me ~Mllrr oJ ~hepo.r.ri!~iQiJi te LoiklOm. M' well as Ii:rtefQ(ff-arm museles i:sornetricililr.iit and teseh .de!~'~O'J)in_g ll!j.:UtI.'T~~y ~'O ~C't ~. 0 f. T.Nl.llr. tl]~ ~tLCk mwilf-~.Je: p-!t~s: (Q:tI:1! oiX:. The' p(l. "['h~']ats.. w.s.: ber.!Uli~ Wiili~J...1ih-1t '~. or kl:'~i.iUl1 .siJ.e'bar ~p of!: tbt· .lg: ~e. pIiewlI~ing. ~hil enr.m md torso -(mm 1 chaging dllnn.. ECfrlrm:'j! ClI: . C'oo.j(l.ui or'tht:' ~e:rc~ .<d~~t:li '~h~[JI:i:!t w. C'.eJflcn.UU..e bSi\.-int IfuI\DWgholll-.tiv:~in ithe :~~r ba{:k.\.rlt~~ .' b I ~l<L~g !'He . of dae 'mii:erlol" sh01l1d_e'E girille.~o~'(i]ter'~o '~he de.bod."lIe'r)e'i!5!!l·_ Thi!i n!!l~~9 f!if: ~Ifil. all '[he.un-d.r:rOlUy .r . :mu'!.r!L.hHe cl:l~'.e·a~d"'~I~.ue:1l _ . '~e.h~nd1i!f..iot.il.ut o~'!:he' b@n~mj 'ell'us 'pK\f.

... If <1Ispi.fast long.l"i[3!i " po""..rJstee (lJlstlail y JUSt batbeH .unill)" ..equire tbA.I)UiliCl~'.some 'E}"'peof vii1~i~I.U1" widely :l...thD. This has tha !ild"~.tJ['" W. WEclJi center knurlil1& of ibou:t 6 prm. So mtili~y.thee .ilit e..m$ly bl. find: should be widely ~\'""il Mi? CfigLUE 4).-I" rumdprov:[d.sp!'i!cifu. e'".ice ~nnl.[lliI:'. tI ''5 ann 1[ as d'll' Ol.Wg.e beuer traCm:liln 1m the back . 19'ft. hcigbt of the bench ::.in ease 11.1ge!>j: In:.hed b~(b..Ice or funds .ssfuUy produced .ie. 'tbn~ 11111 the 'but Vf:.]. ~D..)lLt.00 sharp.1"eiITS and .mO"'II<~JJJ£m[0 uevices.o(f '~i.1.t. M1!iny . experience in ~:5. !lledlod is dcrivoo fio.dj!fi~n~~l Thms.rs a. md·.SOII~1. ~nd 1l1C! claims are .im Iegtll grip wiciJJ:h fot' ~mpeticia'n.. a St. ia the middle .vailo1.l'eij~r.c.. of suffi~i~rI'.m the .-u:tllujl1ig .tn.5 re .menltS.l!ud OI! fI .Dcrmal U:5e.rd 'PO:W .maiks har clenot.rnEi. not is. nd.'s use 1. di15agriE!ellIeflltS. company ~M' . OI.ug~ nto &ea:tfabric ~.th .'C~ to be 17~! and r this is toO ~iIllfor SI!lOfl tr.e ~Lol'Cd il!~ ~it!he:r end (!If. plu~ ) 'W'il1need ~ b~pttwid~cl.d~ .otherwise.o.Dim these COJ't'J.on.rt:i~I~1t.r.'ii:p~£e (W. and some hi1i5ic' fnn. The $u:. proveil it~eHever the yean 'flO' ..i:ty Ihat: will Al:f'llail 00 honored by ~ good. b'ut H res when sppropr] 't.5 EO 29.cCJ.S ~Iflr Injutit:s heal. em take i:r ol!1itsid!e.e.£'1 heuld he.mng the .Ilnd is every hit as 1.:1$ -d. is d:ej.c'l "he' lQ)urlin~ s.hor'..lIiild !1:exibiiity! since ehe . We will be 'l:lsi'IJg ~~ndo.lilo<') . superficial.tiun.Olllci be 7'1.jliV{l lPoweil~fliRt \"C rsion or clJie benciL press.e. and dle~"•. Ire v311:ili1e_ in ill wide 1. ir Some . choose TO use [be po.wer' r..adof once..ped .1Ib~. dUs cmlfl:~'·jQn hils pro".JIpho]s:t:e.. e..'S . idf1Id tI1is sholldd be covered by .ri. are 115' ..-~) U tJu. (lpp.1.5. riot aV. U absolurel " iLh~""W":Eong pl ICe- [0 a'i.rf:.~ay inrve wo l:t!: win~'!.S[l·O~lg bench p.Jdill tches (alth. and dils flfle'~hoo.n:yspeci~1 level '0': ~k.~rf. that is 'lff'ty C'otd.i!ifl :J.clesigm..>0- . not derived from.prese:Dl'"ed EO be).5: dC"'eJaped ye:. It lias been ~Jln ~l1l11fu<:turecl.rall be li.I) J] d. Pu~r stmlinar.hk".pecift'iv-e :~i:ft Will :p...v. diamere L sh onld 00 2:8•. it intended 'CO b . .:udu. Uti::' klliUliillg sJ)'lIfi:1lIlld be: ad:equQtf' but Ht1t ' .:.rob~b]y 00.ft I L ~t becomes nece'ssary 'tel use them tor de.L~{Ili!'t as rLt1j d~sign ever' made. The ItQ .houM b.".illdl11:rl spr:=dtmCOLtiDm..anmge . The . by $l:V"~riioompallie~."'en l:[s<dfas dH~ a most usefu] evsr ..ve bIlnlih :PiDesshe!fl:ch Wil. Any di :gteemenli the poweJ'lifttl1g co. lhIu tbc iui'v.fal!" th~J ~fli::. ~fficLe'II!CY. .I"f suece.lIahhl:e1 use w h~'l YOit hllf'!(:l' ulliI.deVf]iOp~ a.'Ifo' oney.u..: 'with Q &ii~m::f' of li b irwe(!DI the .il:uH '[lit:' .5 mrn.l.~fJinp~e" i!lie~pensi..t.mm.dba!l'S .'lac:b. block'S . U"IIr.e.s.s [he bench press sUI.O'mplis.:1:.EIIS :me'Iff\r.11 W01{rllJf.r.should.u.fided {f~@.~ descri bm.II.l!Ua~ml. .!ll.e bc."iIj1~ ~f pr~L":e5lbut a .t bench . ILlrs.o. So thata 17'" §~p ~ ld.ack:.:re:o ·th coaches: h f'I. simpk: the b.m: S are simp I. length Sb.llm useful wO!l:·:IIl.nioflSi . M'ost b~~hes are provided wi.hteel.l5Uble u'priglill.~s.t ban ancl benches rOt learuing and '[rainin~ ~h~ be neb 'pI-eS8~ heC"~Ii.outing th(i'. It.mn::a.~ [. m ihe benches should also be' to s[ruldii(. ~ed '[0. quality th r cl1 ··hM' ®!lSR"[ bend llQfirl!ct.rYI 3i.l "[.]~in the modern C\1mJ?~!.]y than ker. Thes bars em be 1.ll1l)))..:!:Sthen~ is DO need to t'cin"!.IXk.ched clirf~rGn.1:~ml! in Irom dolt teii:'Ve. ICbn6~..tb~ ye I""S.ci 'P~ almo:ugh 'dt~ i5 110 SUlJltfurcil.of :tlOt ~adU:tg '<ldjr~.s tEl'It are cramped fot SP[.. .gCiodl.se'f"$: dIll!: tb~rc will o~vi.sily.ipmmt can he providiO!d.IlS:~h· 'I/e eo 'IiVa~t tIi.gh mis: is not opri. pre55f)r."Ui .i'!iH]i[ the w.faciii.'beI!er cqu.a.o.1Lf:ftf'f.aar.n.ry $h(Jrt~t-3J:'ll1ed.

has ruueh trnofC .ellll seere.!I w~ish~liml'~ bars. ~~tliJ\i~ 11:\ ents te eihi:lC''k ~lIt liJ~ !.."·~1 wJn_k:h plfLCe-s the' supp-ort.n.~IJ.ll1n)1f'.lr.~~:!Jdr~S:l.' [fi~[jU.<IJck ..g l<tcilti:ty (figure 5). OF 'e:"ren .r't} 1i12i-~ f!TIm ~~ifJbl~ 1. iil1ch.s: of all..Y itI~J.e equiprn.!!fl].:dlsta!:i(~ :b~tw~'Ciit'moe U!prights.ill!" kw. . _j~.ej1ll.: the flllc£'oon -of[he' S. _.e'j" Bi[B-rucl~ ~Ii~e hnve 'lmifwnn .'.:: ~i~~[I~) 'You ~llUil.of about ..~ ~tt p~li'fuii'l~ ~ 0[1.lcifl. 'lJ~gd 10 pI!IJ. ~.seii!'Ii :rIarwwoluplr. ~lJn . diilTl~c.te:nd~]' gm:v:h:y to lip an lilI:nev.m.['.8Sfe~L!. ~I !benCh" lind <iJ .:tlrtI. l~rofffl~01'1i11 rL!'n:lKt:s om !~t out ~(l. pi#Ci! 'G!'f-.c:ompt:ci~h.. I'<nLir'Hfil..igJu.~ t pm@'I~~ C:r:im~~fiI" [be ~~rum b:J..5.. In faet.dhll5!l: ~~r'"' " .!thc 1oodrng si~ of [he bar.'. ~e:!"1lch iii!'!.)5.~.1irof :I] hornei!:'iNi~tcis.llfl'l!Ll!1:i otI. shOfi! ~ JlJQ~rid.:I:.l'I<. OceiltS~!fi![I..}1 ~:lXiXEd. The'm.dirr~Rif g}lm5 :!!Jr'e}\nilL3k iII~r.~due '[Q the ~lloy... f .':nl!i.jr' me-t:ho1ltklwi dllllXa4..taT!!.~::tl']d U'[I.l""rii~.1:I~eor 'h'mn~..-d illt)~1.uioll is' Ji:'b1:o.& 5'!._1 .lJ'iEJ'nl~r:u:.Ij. ·o~.3.~any nOmc' gyms me th" ICOllLlilguJ:<L1. AM .Q..il.. B~r(jrt r~l.~t of ~i~~lI[s is' 11 r~ldr Io':!OmpJ"t~'tmiIlilil.de'wicil.S~~~t.1 for s~fe ~ kmding <Lud use 01 dt.@ £.~s ''':n.Bu~ ~allb3ls ~"D!JJ ~RtlH.fC b:~IJ]d.~· '1M iH n!oo tltIllffi'. gI. . sizes and ~~!:l~i(ll:rili!:. &:l' to .j~ic powel" . ~rjjg.g[bLl'ifI ~ht:top her."~Ulf '6f~e wi'I1 . Tnili!' if'" :Hilt blI':Dcb.t: .:i~'lIo:rn..irL!g .~e.-- - (!if com:pfl!l1i~ plj"Ilii:!Ii.~ 5"llie.!iUn.".'jfo! j or ._4 powei' . '\1'00.. L"1I\crL 9fi' ~JJ. Th~c:moe t!rl. • ".~ are ma. .dt . .~ se t ~:lidcfor trru:nimlg. !M_o~ tb[)[[~m. 'IJ5:e.!.(1'''Q.:w eql!lL.PiglJ.~ the ~Iit~:[Jo. hCiOk$ just :~ilSJde .Q ~im.1.(mex~iBlv.i!il ~dji:lSla.: 'b~ti~.ilppon c:m:mgw:.

cqachmg the beneh.i"1u.ha:l1dis.'!IInev. f'igli:I't! 5.]Ii}JI:!. ite:ild ~D gp. the.t di'lmil~8d baclly when r::I...0£ th.H.mtl'[[[! 'MW:! . 5t01bl~'[QlmlgulFiitia.[1 '1.! ~~t wil:h arn! empty bar.hJr.r.mdi: '~I!d ~btitl~.ee-.sGrl:L1 :L~md.. up Jor a :pe.F-Cll.1Ii}~tll<ibI.hmJ:'ilg 1"1: for the first tOe or w~:n:g.r:iIOt . di.g'P1l~t¢r. standard :PI~aeefur.~r~d.5 (I[Ir III l '!o"(l~ \'j.iIt[)0'S1.- am" '3- - .1'Ji the JJ:~ 't.s facing the . - A$ 'U!lU!:l!l.. in the ~m~r bet'W." :!.1o: 6). _.'II:'.e br.~d in. 1i:i..bl1'llIli.!S:.~ "I'bill MA.. w:h~mii>tt~Lt.:nch(f~lur.~ uhe: balijf tile' gn.p' Is elese to 1l!!ln'OW !IJi..llupl~ ..wI~jl5oMetro A:ljl~C C~l:IbII't . _ I .pright]~ rendersthese old sty£e j. in .[~dl in oonjur.C rMir. du:ap be[]!!:'.gtoIJ.hfr. This. er Ll['l:ik: mlllk~.!' .Ill Llsi.fith an einptyir-JJ['.!nL Lo'!1tit!d bar l'E ..lIdWt:ion '1.FJglmt 4. '~i:nil(}n. ALWAY:) st.~ry.me 'U!prigh:c.l)!ost j?1. !j..lJ. ti::1f1l:1 ...Ki'u.ppo. '_ '8 T e __JIiIIg t hersenc h . H~:~'C(hI'..A.li!t.~.~l'1:i:lt~L~' work.I in. t ~':1'LJst.illft~r :DmJ. '.~cs us:el~~.illl.':Fbl pl_~~ !iilr\!q~~IJioi. 1P'ooit~onYOll rself .ekW.

hin$ apiPiI:'oxJim.i~5hOtlJDd be fl~l.itIJ'.i.LY.'td .I[ ~. ~. his .I'kffI0· grip .' hould be nat iilg"lJjiLl~i:me ceiltb.I!: en 'ilK' ''l:il..re U).u it.irt(.11'iI· uld p1sitioll ·l)i~1 IJ IlJs:e [.seful pcs1:llion as :5 wel].tl.oum~. inches.. direrdy t. Whera.)tfet the Dones. ·t_be hands: and eU~ows.g co:mp~bLe ~CiI tit!!.should. . OJ] .rm aill:d net in.S g(!:~s dirocily to clJe ~t' '\~1~ho\!rt.p in[Efi!'ila] ro..A 11~~ijvely vtide or .quar stance..AFIER the ~r hll5 been set oo'«ecti).i..to.he heel of me.taJliQR of tile <arm.~ which mowewill be discussed later.d~hl~will vmy wid~·lyb.~.. the cl.grip [0'.s are em the' hu mb side of the b:Jlf (f~~?). !!'II" i'..b~~ in a u.S 1 Ile d!orWTion ~he bench wim his p~.11. r ill ~ Fig . NQI1~ mkli 1j • !:}'i:!i.. om The: grip shauld. with ttbe s. measa red be'fWle. T lJ1lM ·S ~itiilml t 'til.n~wid].'1i. ttiOCl be~ng cllf1t1tle'~cdtnrQuigh [he Wl':is( ('~gu.lIm1j pJacng.."eno.~(' I:'l eO. a s. 1.mIT:I. w~th the lower oo{. Or!] the gr.'v:antage of phcimg the b~.[jJa'tlOmlcaJ!iJy normal 1:'I.f:i bEill~g'tf':i!lIJ!5J:11ri ID the ~ lip th.E 1otJkin~lr tIlp.he should he f'a!.u. !Jkmg·~J~. on.unilJlj. :h ~I .uD DII~ [11 fltrI:!£ Ii)11'1.ey[e.r in iI good posiucm.ely \I:~rtLci~ (figure 3).~ FiJ:. ~n.cca~lpjisb cd. rite lla"nd. mis :po:~iti'o'll has ber:m [e's:t3ib~lled~ h. Hisupper baclt.. 7· ..'.st."lI. This lcrip is 'be-Sf. be omew.t.¥.here DirtW[een2..111lBer 11:0 III iii j 1lIim:' :11114 ~e D~C"[i.Jth dJOw.1. me lo~llring .. TJ:lii:s: has the .t1J~.md. eee \:.by tl.ld~rwidili {figure 10)1• . TI 01)[(. p~-5i ion (figure 9) . traiaee ·t:y. His.k liffi.e . af me forea. In [hi ·pO!'iitloJl~.md me bar .lI:lDib'I' ~-icl!!:ort1~·oor.Sp<1f07xn. :£ee.0 'clo~·bar..n (ruWair. fOl.'wll1'cl me foot~~1Ild [~e bench} from the barth-at when .lke ow'rh. ThiLefiLlgers .t\ 'Lht heel of the palm. W{ilp .~ed on shu~. . up.Hi~r~bl~ .D..h.La.LIli'gKu: up'. be avoided.m tbe iDd K :~rngenJ 8 ai'l. The barhould resr ·o!.Tl1:1l."t:' bim ·I. .!o'l.s mf'a~g u'). me palm nearthe flngl~Jf5 $0 that •. o.

Ii.u. ~h~l.th~ bolt gm .l 'b _j ••• ·~jj.:S~ ~}1!(B1. be :i~oklR.t.ll t:lIl:e: to 01.?ve'1"l:U~ peu.qYl~:y Ii. m!lli1}tajl1ill~ lNli!i!l .1lI. " b IL' \. bellnd.~~. As il1l1m".fuJ~s· ' p_o~iti~11 ..l1!blein: cllt .h~_n.ra£llce y'O~._Il. pOSii'itien.: ..'IL'IY to :floor.i..• .is e--. II.z bo·th .~y from.J'~. 'M. your ..11\.ilnd . +!j.h~~e.O'i' f.m~dy :push tip 011 d1:~ l. .wddy and PQ~1[i:vdy.ft..p' U~: qliUCl\.i~ pror.11.O'f.g~~ :dte rig'i.y".aB:.Q' rn'~ ·th~bar out OiE'tEe tack.~l. bu . him to O'l.i!lNJ~mnM]C<lUy·.. iU:lm5~.' f "L '~~i~ .aoc@'mp:~ish~dq.im~t'O.ti~_ijji1. .T:U'iil'-elr. [he' !bar :and hiln see the 'iJI~'rr:~mp{i. ni[1p'I~·~i]le-.aUJe"'.(h'to hf!lp him m.tl.ltii! 2.~t t:ribn.' 'I •• I -' _~ . 'e r.I.J:kJe'JUre '[he bar Is Th.be becomes 8l1. ~i'!t] L~~.Ire ~..eedis to bet .t1itrD'~ :p:tcnm~ di:recdy ove:r..Qve: the' 'bar use q]e'j~lI' 'Wl'tIJ [illS . .ect'l v.IL. ae .llt t· .~ ...• Lbl '~'I'. 'D~liltriJl $inuJ pm.~1.raCn. LI ~ . _llC • _1-'1 ruiI' _ d .gh~ O'il~· cilll.it qQie~ly \Wnd.."" '[ i. 111m!td.ci~H p~ljOO-~ _j.J.lld.Cihi~.aut to [he pla_ce . .e'[ A~ .~ln1llf.p-O. 'r.lris.gp-osi\~ooj 't~'!ke ..ettl.1lr th]s.l. tiilke II OI1'~ b I U c.it .!I~ . tkroat~ 00 he prepar-:ed.S}-f 00 s~e" '<loa -w]. ~'n POB\L'itlOll! 'wIDt'lCt_I!)"' .th p. 'MtIr:I~ • in.llTIid iil1TIlatic ¢II!~!:: • ~ISS'i'itle .'.. As j~OU $1t~iIld.eii. and m:d~g ~~ ..r.si~ti!!'\.~l.:~~..y' re..~ 1'011 ieI go . 'th~ 'trn~filec~s'hiiJiuM : kyphut::l. He wi. '~"OO m..bands iJ..dfy.v.fi I!Ylg..~ -I= L ~£'l WoOD es "I'i.:~wilt try [G Steip Q:VIefme .gn.Hie is· :i1~w' .IilIt._ does n:hiB.

gIJiJ~ 11~1 ~r Lh~ ~IIT.~~f'i~illiiiJ. 'd1"'~1 'iI.!lr. Ten rum to "leek 'lI!J. take ycnu .is hi~ refer.2' 'bar:.~liLlg (BUmimLg of ocurse dial t~e. .ghrbtl:Ck '~~ where i'~ i1l0w . YOll SI1l~ '[he bar.im mat .cei1i!l]!lj.~nds ilnd IDm'li: me' bar a ciIJ.Jf. the .lit!:.." Now ten him thi:s: See the 'pl. ~~ h~ mlij}Vt. '~"'. .ll1.en>ee f'OJ' the pam d1.'I II.e .y bit.].3.IJ1dllh~ Ib:A{ ~D(md. DO NDT' lnok al d'!.in nowr' M~ke :S:-Uf.!~ 'the wh~.iS it: down OlIJd up. Tilh~ bi!ir fli:JrKI!ld.1('. -LQ{1Jk a:t i~ :pm~'c:ion.".il!J.e agru. gn.:~ CO'ITt. Say ool_fu!.gru.sf!.~~ il:. h i~.i: . a.will '!::.grippedillit UJ!2 .e ib.l.\Veiglu roOi[[!.\>.m. b..~h. Do:.! .'lil'ii.~'Wiel"' the b®r "l to your c'he.!!it '[he t"eili:tl!gi" N mice ~hi'tpi ct'iJir~ Y"!I.if tbe biiii:'." is me .jJl.i1 . place OJ::I.t /i'.]Jre the ~.:.lI: gf oou~e'j w.iilllJJg'.l:~l..sl! '~olJich the ehe.I :in p!i'$itlnl'l fli!'!il.15< '[0 th~ fiJigl:'['5.QJJi:i~ OIS:t.w oIlif ~h~ p.-v is . ~d~. and .r ~s i~ lirde tha~ YC)IIj.:s1: the :belling.o_vese:V~fiI I' "'NOi:iCtE <lj This ilJl1~~ rl'th'!lgIs. wi'~ the o:..'!~fiI'! oli ~r:iti[l. 'E:he m:(lS'C :import~nlt part of' m~ instn:l(:It.u_t by m~s.q.fg. t:he ~ea~ng.f!.'. .giLl tdJ him tR~'.ltt p]. ~. ~hiP. hils Ii ~nm~'ilml 'th~flipi(~ur. l~i. j .[~il drive iI.nsr.Ae[-e the ib'<l:r' .1IJNow'.

oil ~hr: ci:iiling they !11!!:U1 dimi:mLl!lE' tlllls' pr~.li'<I!ry' w.r.i~l1 the 3[ !rnliJ~.Gers.i!Jm Dflln: bar Thi5 li.. rhe platle' 1~:e'IJ~drl~ i~to ~Cl'.iiI '~~1iI1: we i'lH cl.~' yes.~ il. l'iC:inforcj~.(lS'L '~gh:t :rOOjn~! :!l~m!l.ry '.Dw 'l'ie. irnpiem_t:i!l~~:mo""es '[0 !:h~ '!. ~yt'! P ositi 011. 111 . the head .McEnr.<I.~ Even hl1l.ii:h :i.!'.th~ 'blilll:.. t_a-~ikmiS easier iUl:i!:m.!ii:.~.g k-e 1:sTr:I.r..th~' it~ widl ~~bli! dub! or !I:'lif:q~.i[tlIlO"I'.m.d. o:r 3..f d"J. t:rr~!j:'recll. ~f li~l~ il.t. he W.. This I.'m tll!~tnE!l!?-r~ trainees '!i\ri]~. aad [he ~.JOSt f-irusll'a:til1:8.bTem '~heV'o1!st.U:U~place eat~ te. . .ma}o..llXked elbow:::.rJ~t.d.e:n.~ch.q.c~it e :Sita'&uQ.tecl :t. 'but if he foH~lWS'me' ib:!ll' '!!. leye:. cto' a !lett or fh.f!o.mov~s:j. he ca~ :~~ke :it go to u./:l.F~ro I. bu!'t jQ!1St SKn:e::i'I/[ Ith!!:cciiing.!.$IJJ:t"e It}.umm<lIk::idljl"" a:s' 1:~ do~ Wllh :m~thocit.8.ll. 'the bar. correet pl~l'! since he is loob I]g lin dl~.tte:rn:i!0n CD 'be . tbl.e. is.~ no way 'ED d!. .of the [i~'l:f!_ U .:a'rg.fuciE i:1: golf'~ D!iil!U:S most reiIlinG~ d(!Il"1I: mmJ\f. and thell h~v~ him . 'W.:he bar :finds ~h!:!' g.dlreerted '~iO od~e1"aspects of mij.emll!C~1' -and by' fOGusi~: dusi:r eyes: .:. W.""as riI:l!f' r.prindpl:e as is used.. relarive to the .) the same .. 'probl!<.d!ly CQ@:rdIIDu.~t i!i' the objer:~'0'$ the eyes'.bSUJU..!1 tennis 'hill m£l".ghis.o'v:tng .pres~ widiLn <l COl!i1lP~.E1I:nis: .1!~.lf'merhod..1. dD NOT £OU'IJIW i:hf bar wid] y'OUJ' ey.j[ lIIf. 'is dle nrst aEl. similjrf.s. Clf ib~ hec.: '5~L:I.":i" hut..ll ''V'i~\\r rr.1iti'Lh his. ~f~rell{lf' f'Or " '[he bar :p9tLtion.i!~'C"~.1I:'a_d.n:dto !by is ~i]iCht p.e~:!i I!l}Cb::iLi[ is uek~J!_..[1..!!'.:tr :p~ih oftf'_~ rergr.r.oove. ws.~ w:i.'e with ii:be bar!.pl.~d kids em do . ::JJ ~~ we' are ~dyd. te'. tie firSi~'[~..t.F' iOgr.Dc.l~ .i'..M: n!f\G~~ry.G~n\~d .ue. Qt .[oep.he: tIDyt i~[he f'eife:re':flGEf@.m~ :.: .:~.he~I" to l~ll1.. be..oe e''il{.~ Mal~e the bar goO in mail pJa. .~ckworks :90% of '[he eime.dving an o'biec[i~ii our h__~~ds tow-ar.and JfJiOi.rJiip 77 ..'L fi!)trn.. faij-lv ~~d. ~[(ise'.'''' ThiS is 'l. If he uses a J1Yed..n1.'[1' 'b'lll~dill: 'kam eoardi d1J~''~[):d5 to 'go' 't!C}. Have bim. \Wn~i1. : leK.Ihe' Jkw ~o ~he '.rir!ill.Ll~. h~.d.'.m.a'~d:y.J.eS.~~ii1ii~' ilK Nil~(li~ po~itr(il' OJ] i111o!! b!l!f1tib..~.Bali"path) 0..1~5" .r LookiiI~ (fi. it.ahg« the 1~5t .'~f'llini~ ooib: move while golf I)IlUS :00.riIle' h Ll.ry . riilIQ.Lth.

H'. ~... 20 OT evea jO pounds 10m: b'.!'a~. If r..!!s-e-~h~ .imeS a.. uru.8 ~'!. '.ouJd IDe.rbars.lJld..AtlclI:her.lI pOSiL~OI1 O'lf..'[.th~ iUn'b'i.rs~hllnd.ve~ dosi~'!.<:lIct--J:o'r.ilgg~r~u. .p.-n'm~l:I:U~lJ ~~r£Or.t"e"M:m: m.gdl:E dlum'bl ~~d . 'w.:'.re.p~S5. fac.th.f hOi¥illJl~m '!iII.ft it.~ due ~CIth~ 'g~ili"o/ af a :pers~~l 'widl noma]. ..md throlilt .IIIiInJie:r:l.~p. .k-(}'!. (1 1. we.4ayhe' tJJfl' hliggeS..il1g the bt:nch p!f\e.e:!lS(i(J]!ill. #iP The bill' {he.sm~I1~1[kidls. ~ild .clb~'. set i~down. 'Will lnvol"'ie 'th.~I'm I'Ill!Rb~I' .ll'JlihlC':5i5J ¢l' (I~€I!).dis.esse he l')1i~J::es.a.1:8:.rut . l 'i:fficit.illvoiv. me train.ahout tw'ioe' a~.:so th~t ~'!!en .e ~ Is Ihe: ulie ~f tile. md t~~ 1:I. :ilrl:\OllInd bM 'W~rIl:1! Htcle c.me.i~ .\O:idtl.Ji " H~~~. dt1Ullbl-ess gr..gil. in.g g}tI~idaJlwe~.d:one' while' y(]i~.e at a '!tittle.il£(lc.his: .e J\Qt." But dciiJJl~ tlJi!§ wiith OJ. to.!il h-. hard:_ 1:0 . slow ~d form: SI9:l'tS' ~Q dJ!a:lli1ge.~' ~d~ 1:0 .~ho-.p.grip.:s.in8 tn.s]~td.i!q~ 'ch-e tiber :IIDIUS~'do.(P[l:gju:t5 'CIi] .t4Siof t~e f~us:cle:s en ~i1~ d!!t~'1 . Dill IIlS1ng..~. is observed W[!~.fi!.cive ..:. its . 'iljl.typrob]~. dt~~.t ~~ro-~c .heITOl!iite!l:10il This me shoulders cmm."cin.g'h:\. cluu'l's !the .. and. .mu~M.~hhd"ie: emp~y biljr ..'!JS:C es m JOOiliuelne -Con:l:lf.t ~o t.u(t.d . 'l." l..lm i5i!)~ iIIii'!l!f!~!ryilaa.fks-t ''W~r..m.U" 6iat:l'IOto Ii.. tnera 'i:_ L WI:ti~ 'me • IL ~L bar. 't:~ ~e4n$q. .lj_ Y~l! {!!~~ dt1.t:iifj.bnge 'tle 111 ~h~ elbo-w position. MaD'y trainees &mrt wi~b.Ii dllll!.Il!ead.P"igNfC' TIm . is.ire ~[~~ .r c.p(rovidin..Hnw:r~aro\l.ss.l~ii1!iWe' CO:J'I'Ii~S.-!!.f Lf:min '::O:tri!It!IOit'-s.\1 a gJOo-d :tdtll~to rd~f(:)roe'd._-ed 'Wlul one :!ie~s me !e:ffec~ fi. :.bar OiVer dt~fnct!'. 'ilw.p il1i.em'p~to g. in.~mSiL-]['L1i. the . mn'kjng mt: - - .y the.Anotlrer cdis~d'!¥"1lJm.. ili~illh h~~ked..fer S two :rno~ sets (if [ive. .e!.et the ibfll.~~.illS <l! Sir:a~ar.V. :mte ~:1l ~eeds ~ do.ilU!i. ta.tri '!..~!IlC"r~~:rg"g tne r~.l!: ~~~ a~~~!1i. end sp~1. :f¢&1!rd ~f~~7.. tne lIJeiIJJli:.r . :U).I. L 'L L 'IWe ~il • II.<11. (·~ehn.pmmem .ss . m JI ~ mQ¥e tiLI:~' 1i.!l".dum bbe~JlG. lil.jJm:ees~ !IUiI:tUl the bill' spf'ed be:glm.1"S[' h~ii~ a ~ni~ee ~n de¥d~ '!V.\ . dfsQ.m.re.md tht):J] .olero1~ia a pu'b\lic: ftwciJi1!1" The ~tei' .tI..~ .!!i.nnt f .)I. and neck . . eaeh .Iifte!l:' ." t:: lS lUn!S 'h.Olf no ap.:5:ru!m.kjH~F ~I!i. 'liO'.' bate" haflldtecl 'This.r.r-. h :.ing...DJJh~eS'S.. \Vha't the h-a!t<b.{i.g}:p:reiSefll~ ~scme ~_gnif!~ne ~r~[y 'prllb'lems: :. h~b."ii\e-.oi: .l11ble.J. '~h~ ~n. dlu.ITtg" .f' ~L Ii...I!lOGJ~><This..eigh:r .~sjwt 'l{Oo goo~.d1[:!!m.ean be' '~l'p'plLed "~ri~h'the' it" I ".j. 1J. .at.tiJJ~I8' to the 'ifhumble--ss"grip .I. sil.e~t.!..u~~.ht h gn:p" SCJ:1i~"eitil.ured. ~t.ts.tu~ p.tl' d'!Jmhe..oW'l' :O\n to the ~!I'dbl(:ms. eannot :s:qitl:e~ d.of the wris:t. 'Il!!si!f~g: __ h !!'. 10.'er'rhe .~~~p [he be!llf:h!.h. thumbless grJ.is. . (If five :j:'~ps: '". 'with iii de'~ btet! so 'I:he~ w C(lI. u.anl~ :ILos. .Tlu9. is.s. h-<l. wid1.t[.ii:~~~ bE Qb~ed. as (ftgU:rcr.~rn!:t!"'-\'~~' ~!ilI1S~ me<!:~c:!:.~1:1 ~~lnMj"..insilim.. bar untii 'the bcflCfa.obM\!rved" Tllw 'mbject O'J ~PQ'tUl~r$. .: d~:m:"~ dis-.of ..~1se. a good .[!If dus: carmm truly' b~:~pp~eC'icait.2~t.n.l1gb. 8 Cliff' d]iE. _. .ai~ 5atr~IY tsme.T. 'hmd to ~lfeC'~I~])f' .!~\fen fa~Ji:ties by net w.dr" r :nm [WmLg 1l!ny 'Wdgh~ 'Q'fi~bl!J.i$ 'po~~n:oo~nd. dli'.detdr.. jliOO$ihi'" iiilt. Md the!].N'.e . an Ili.cl'l:lI~.g.'€!i.ahsohl_tcly the W-Q.~ iIJl 'be.r o'ver Ithl<1: 'very' e~d of t~e ·~rIlli . 2:ri bidE:' is.Lerenary.au~.en:St:' pn:~tiilJt[!$ .Ii.~dd. '!'ii~ fo-.8~! most C--Q:m:mon .iStll ~~~tIi~l1!r is d1~ !litt'! 8J~1" sqlJ~~ a 'bar' '~h:it t 'W]th.'JJ...5iJt.I:I.'L. pOllU.rj.JJr .:iJ lilttJ.

up'mel.~rtf.' FfJJlfl'~ 14.P~. ana most people \\I~II1hoM are the bar in the .slime the standa:m grip i5 safer and il".P<OID![]'{ll'l! 'war) whecre" .. Some PM. Since we are ·t:ryill_g to develop _.oul out th~ U'ID5. "" pr-e-vU.Jlining ligh.l:t.. Fi.kh '!:b1tl Qsit'itm.['Otatecil. poin:t is that ..lt t~~ thumb d CJlrli hoOkal"Ound die baT _ Onte the . du. iilf~ ii:J:.~." .grijp Ol:'!J dn~ ·p:~s· iUJid rm:my big.'y. 1ile p!i!m ~f lh~'J)ruad s..~htset. jill tIre h.1 far eUic~fflCY and saf~t· " Grip wIdth.m:l1:O' d~ilebarr '!through the benes a be ro~.big ':O!tU. wir.IT!...~1"e14).. m..!I:'.En .. ~'L n. SJjiUJt.ip is an exeelk~u 'W+!ly to 1Ic-cl. tXS: :tlOt move duTI.b.p'b~d.auempt.hin :~N. wftl'l! a Kgln w~igbt.s much fi'[ illJ :iil Cin dlange the lifting . "M ts: ~ .ing ro squee-ze' 'ehe bOJi!~ 'Of you:r forearm '[og.:!!S'~ ~] lhu'l11hless .! . mre~tly o~'l:.'joo 'tl'~ ~r..i[ld of the hotoo:rn mote effi'Clent" ia.. the ~e:t.ow. The '~h1limblelllS is an.The dl'IJllifibl :s.'!!rnto.rhh a dlumbIess ~r.e' 'to tb~·rauseles dl!'ivU~ h IUp.~e~ed SQ diM the .eb!):i. E" d~e bat J"a~ baek iDl me . the pdRU W th~ hO!lr (f1.t~ iiI.ip i pooitloJiil.ett!rfrnm The eaest effi~ie:i)l tr.~:ad the 'bar.!.ve to... pbce d\i. -&f:iCUttd [JJG~rn'[t'rlei.n:g the lif~']ik~~.S di:e' 'IYJjl is.eH 'th ~rnlnee to "sq'l.I'€su~t of the train e not mamt.I' .y i~.vLdualprefie:rei'llce.!J:Ii ie hand .~~h:!!'niC$ by It. dir'Elctiy ever the .~e~~. _ Yne grip. a be~t~]" gr.ema!fu.~L a. S:U~i '~il1!l[ 'L-JJe &'d. l.'lllltar-ily reduce the upper .es:.g :~k positioa or t~ ].l. P '!It.ntfi..ha:JJ:d~OW :td$ lWC' filllgt!fS: . <JJncl ..~h@'u~d.s1:r :starern't'm gei mitl! i.Lim.r 1~ blJl~' 'Df am.erm.P'Il-~ h~t:] and chJ.t' . .iy. the. • "':I'_ '!.'e T~e mumb does 'by the .). W:iipOJ:tallil.h nd is .ikilllg II chaa ge ia elbow or.~ .liJld1.: irOKSI1IJI!.l. _ .. IL"· mL!L1.The Ib~r .Cj:"f r~i.meSl!.L4 ...Elg the fiep..f:lower to the: bar 'WQ. bljllCti of tb.]Uf.tr. the fing:er~should..In . a eemp ~te~Y'Il'l!UleFe:lJ.anw.e Carll..:1 ".J'.!mrl wri~ s)}oltlJdl b.~ w-uh u1!e bar .ill:' YUlllLwe1f fior dlemJO~s.is the .the tlII!.W>W ~6' .mlge:r :p._. ilnd not spee:wealJy 31.':ltfIJ see 'me ib~'·shift back 79 .it ~r. beneh presses. itt h$.motor IIlf!r! [ temu:t:JDent tlLfiQUgh.nm..lrl!g:tile set. The fo:~ ~iC'fierntt\d by die .~s well miPpnrt. h~ureheen d!o:n~~.. re: faa: 'back in the.. ~O' nuintrun thcir drive . T ff .er.r. it should be 'Used by ev.h~j]gthat .grip'S Hd ·c:'Ontro~~ lhe bar ~~g1Jj. UIimIU w. '!. !lh~u]d~r 'p Os]tll'iJlll duri. UiCi~p5' is d~Dive.thumb..C.llll!eu. f'ot rtltvl:lmJoit ~E'i!l1s:r. body .(! :illi a1tigl!ll!t1~nt" tfl~ bar !tiiEiiiffl'.5 houre IL pOSEUO'Jl~_J ee dl~Ioreann.pml'[iOf:ll .:! ·~O~IIi!.1l pueposes. t~ less .$rolled back from the e]bow Md ~ho~'~tWrll md thElY ~.'lln5m~55iol1 of ._ .. . ur~UI 'Ui~S.g~ effecive.'nd. remain locked firnll. .T.e lS.rgely a m!tt~~:r of indi.so '[h.1.J.ed .t1I.nR! .si1O'L!ltcle:rsaad.~.h:.eff:eCLi~f 'I!._1.licio. I'£lip :u.nng. The.md. please.ed~.r enas up.C"$l It is common 130< JI "-'I .. Oil 'IL " _. mcrecin. J1 the bar -swft.auJdbe 'tigb. This.~'L •.umd! i. ':tllhiliry' [0 squee~e' '~hehair.t~i(."OU1!r' hand Hke you.~rybodr dnat hcas Ihumhs..Jl'S dlOUg:ht te be 'Lhe 'lJ.s gr. :rdIlJtl:w.IJ d . ~u" Once dlJf dmwlb posicion i$ st"(ured.

In~lfrs'lhe pu.. w.'l\~\Ili(!.~(m(li.iU ~if~ b 5G1~~ a medlmm 'grip !my"'"W.r tifci.brll' l:yjuJ.Fustin~~ .Ii'lS. '!. tn..'i:!!. 'w.l~.o :m3!k-e ~eo'ple ~I[f'Qi~' us.e<nd~ :pm::ii mO'V.cle:m::y.of all s~l!o'Ld.of ~fel¥" . il!. iEiUI" fm"m shmitd ~e 'g'gne.['fVtili!1di!~1~.(If the 5:hOIJ.':1:).lr. N~iI2' Hm'l m:l~~.sets.W.S{<. Tw.ssl the PQlimy ])'<tf't 0:[ the ulna ih. P!'.hea"fi~r..<LfJ.22 22 inches be~weeli in&e.IS.k fDf a:'11.t1 prooe... Q:f '!She It'!lbGW while i~moves dle bv is" 'cruci~l 'to dle suceess of' lite fil1~~~f:~J:. . ~ til . ibe[l!chpress.Vlf'Ito mQiVe as far.n iif.5[' <l!i: [he . we ~e trying.e~. cll~.w (e. ~~1'd produ~e.n]iZ:eci.~11~I~i!:"tI'C~ by sli~~qy 1NtI1.~.of O~Mn s. l~e'I!I..S.at dl!:'Q<ugh s. T.IJ$L'be . ~ri.l.g:mwe ~n. (tl~~.lch tD .iililg.M]Y OJlL.1iHJtl(gb leewIilY' :for t people.[-e 16}.t) d]allge:"im .i and ~::nar. ~[ ilie' dbrJi'i&f_ E~~~ubUy.Llitl. -a'~ me !i.€.tgjthe.. A :tn!f1dlillm..fo-."lll.:.g]!pe!ll5le i\5f d].ay.g leffi. :ne~~~nJ. it -feel'S mQre JJ:llimm'l '~.-e. I~.P~~ and dehs <att.hi:'). Ail u~.me~ IIlp by the 5h!lJllo!lh:1er.~inphasi~OIil .Figwc 'J:E •.1~hlU1e [i1i!ciH!liI~ ~d the ulrIi. by we m.i.mllcb .~~~ie"N' l:fiv~hred ln [he' l). {c].I11]ili1lsd~.hc ~~ii~. sH'on.lv.Qun wQr'~..shDu~derjoint lOOml~ihllltes to the mcaVeme-.e'St 'W.~dl.L( wiH.MdlS .-. .:'htr. e~emivelY' before' . Tn.fi.U'Re cim~. ~nd a wid\er.s rmg'e. grip !clhf'f feel.S: flH:}\'elUen'[ .hz.'.en1. The' m-a1oci.t frOO1 l. m.e .er.p1/t! ~dl ~. 'l{:~icm a(01]I1d.!jd .:5IT"t 'me.y 'tbiC~m~ dung ~f malj[jjtrp-~o. 'bu'~h ~~"'n~ t (or shout.rrOw-e. E:o'fn~she' !Outside t me.'!j~~cise.) MP'S~:~rj~~e~~w.r..Y~~.~ it. .:llir.rh~ cd~.]ljli\~ ~Q!: lJ::lrhtll in 'Lb"yro~iliiflJ!':.: r. be' P'fIij[hrcci. rllre bar IIIeesa' I' .S. '!i:Q(j. o sw. gr~p malf. ..li .~~~~ dte.pau of [_b.D. for that badilfiPliiiI. L1'l[i1~s.clf'r \V.tsthc e~bpw.~hal!.~i~il is es.0& 'dJ:ern.e.o.h iliie .ilm.d:aDuldcr' . ilnd the' triceps anaeh tn the G&e'C-r.utlbiO!iat.~' 'wo.e'elhC!iw' {fig.jil proom '1.j the.y wide' Vip' emp.u.c~~CI ~~l~ PO-UIi1& oJf' ~'hewo-rlr. Ihl!( It~.of II!!.eil'lihjll~ rompe-tucion Is l2i".u. el~\\'s..se.T~ .which.and t~ Out toO much trirep.cl.!.Positi. mt t : ~S~l.mc.1iJ"C~ii"ldi~l!!l~r 'W ~~ [I~j.ga1 width for pOfW.f..t. ence . . 80 .frJO!Jn wide iC<TIP'l''whiC:~.endltid 'with a wid~ grip fo( l'hi~ R~Q~.g gener<\lred.the distal .':ii~'~ us:em :u.T O~ nsueh fl!a. 01 'til!::' n'!JJ1Ticf'I. :alloW'.om.ee:. E~b{H.df.i"'t. rn.iJDieriQ'1I" ~id~ gf the lry. ~o:mcwb~tl~ b~l..G muscle gl:oup and a lot o:f -wor.p. elbow iPQ.x :~.B~ iJi!m gri. . tl:'lL~s.d:l.l.ru ~[rell.~di..~ .rk.::h ~ ell:~.e rn sewed.dIlt.klild.~ 'PooitiQ~. ~h~ : grip ~nts. ~ f~r mQ!l!l:.re'.L" wl~'ighti 'ca[l b".llolitder :omd olJr.row jgrip' ~m[l'h:.ag.u'Idi eli!!! :!lot!:' ~j.U.pm.~~n fb~1in .'me dle.1..l!rlkuJ~t~ v.~1I dte Ieree bew.)I.tlid: 11. .'" But as l~t:.i.c:. :press.r.Se. A v.~igb:t:.1i~rn lA}" n~ b::~1PIJi:ilU5IJii'i i.will. Ii:.Ol] agarost[he 'beIicb..m.~nd.~~r gitd1~:a sb:are ~~ !:h.d. 'b.. grip gives <ill the .

.rm ~i1:(!11lI~~rc .1P'1llI.:rt.ch(. ~Cll o'pPQcSl:Be dit~ct~oJ1.gr.itI~ d ~D. <1irm at rj~Ju alITlgles. a miliet extreme 'positi:orn".[t:ii.len~end ~1i't. eJi.! ki j. pi:tl1tUe] to the bar.~iTIil rel:l1iw: l . r.-e.:gHcl~ Ollg<lliJJSii the rig I?f.lt'llii.cu. . '[. begj!1 ID eXCrt.gu_~ 1:'6. as seen ~{i'!Jim ~l'ii()"l.r m!l¥V«~i!!J('tjl~ 'm~!::tc:11IJl\rus" rihcai3e <!:~~h~ 'bQttom.rJle~.!l5. with the' ~rm~.~lhow. OOT~.!i. Ibut highe'oL" 'rather.h'lt1.!fiC>J'itd.1 ~it{!6 ~~ LlUIfJ:_ 'to cl~'Vi.~ in sill.~e.ei'L1:f.of trill! ib!J[ly is i'lmDlll 00 {r~g!ln ~E[~ ~1.e terse.The fereai'iit'i!.gl~· the ~ume--1"1lS makes w:imth.*.:S~ ''t'WD .~~ l~~~r.n'll ..S}: s~r. ii S !f'ot:ll!li.:~or our . l!i1e I ioc' .d ftitlJ~l.i:u'.l'. NiD~t~ .' [0 the n~ur"{Pir(iin.~iisSWD ti!W~ be 'i. {fi~ :I. The l'H"efe['.wio/ o~i.u £Qroe~or oor'que'" ~g[1l l the .! ~ItW..t:.~lb". Th~ rn.i rIfI. mrullQw-er (fi~ul'.eC'.Uh':illiIlf flllr mrnfu flgij'l'ii ~'~ 'fl:m: :tDr~:ml1l!J ~'iffillli tor>l:Gi '!lr.m'i.N.is determined by the .1 m..aJ or. ~~~ I::lmg'lit' .'Nj.An a:ng~ o:f 90 d_e.lJ:-~.u.IGl.~n'E Iines :pe. ~ M1JfH"~~~ The.g.r.POSi'I::LQri.~~.On~Jmg gralll~rr . :mU_~1t.01 the hODch 1. .e_.(i! of t'he '~oilldwill.1] I.s 00 the: to§S'Q 'W'()!l]M .t ~inJfIil.Ila!l.'t~iU:]'will be :ifHnew.~ r in euct~y dtf!.e 'b!::tw"ellJi ~lti!'.ue.r.el1).The ot:her extreme would b!i:' ~lI~ir:tg '~h(!elhocws to come down 'to .}.D'pooe-1iI here'.~fooi~fm 'P"<III'ilUel with ~h~ '~'OI-saq.. ll:iilY '''iff'rrJc-. Th~' folt:earm 'Will always !be ven.!li Ci'!"'D'Dlimllti:!::m ill !ltFd~r 10 Iiilfl"!-uN to h bar run."In.ot!l.

,Sj'n.o~ t-he :forear:1D mllJs~tti,wet,l!'S he ~e~~I; th(: dbo'w will always be ,ditecdy 'I).!i:Qd'er. we:: ba1:; Be;!:ilIilJi5ethe' M.o;r,ces .drlv,ltl;g; 'i:hf: biEr '!,lct Olii 'th e ,elhow'.Dd all up, rn.rnu:gb. 't.il.t, fO(I~~!rniI.~ this i~ [J, 'very' gaod plnce fot ,i:~ ~olx. And, ~nee the' FOr.:e~amI ,i8 :verci4il~d~.!: poin'~ onthe chest the :blU touehes at 'Lhf!'bO't~om is d~tet.[]li[Ued j~n!'tirei,;rby th~,~ntgk(l of '~h~ 'hJJmcr~s with! clle" mr'.[0b and, thus, Ihe' dhow 1(r.gur~;:[1 ,1M;: 19J. The ~$;r foUO'w:j ,th~dbows: ]J me d,bows l~O'Wte' aw~,y u~ from the ,[ib~l bOlt g,OB.~'!;If'! dle.,'l;;h~st !'O'Ward, 'the' 'i:hr..o11i~!.u!t{tH dl'l';i dhows :dide- d'llwl]. the,
r

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'11ii.. • .•

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ma'!foe5< ~do"lf'(],t:Q'W<l!~d, '[he lbeHy. -h- .__ if' '11_ ..! IL b . j, j_' t . ereroee ~r-era,teu, tne ..jiiif."' 'potmuCill' , ni;l·~O tne '[1;1, a
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.

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I

:;):n~hrop tiim~tll}' -

be.lc:-k t1~Kibility £SJl :a~h his ,chft:S~,up high, thus aUowing d~.e OOl:a :sho~r 'trip dbwn ,md up,

Qt' the. n1:.i~e..Fer ~~'m-ple.~en itXpe.r.ie<lIooa, :p(milic$e,l]t Uft~r 'wIth good Ij'FpcI' -

This' wiU have rhe ~r tol;jt.h]n~ lower' O.Iim, the dle-st '[O'\\~a;i:',ds '~I'(itlOOm the sreeaum as the '~he of :i.:bhLSgr~'ro~w~~. F~ 11< ,~~r.sonwuth less a~hiLh~ il'!. ll1c'u.pper' ,~UU:,dU5 bsr positien o-.n, ehe c'~.est ''1;'i{ollld .requb:,e' ihe e:l~,w.!ii' be ;at a_Ji@Il.g:~e(If perhaps 45- icil~re:es: to i~(! 1t.o1i1:!J], aboy.'~ 00' htlli:FiwllY he.twee1Jl tlliI:U:hi:r.g' the rib!:iiI~F and ,m, liJl,e W1-lh ih", :sh!l;lr~lclers.:lut 5~ru::e 'Cit:li.f ~~peri~.fi>1;~d,f'I.t'txib.~"~her- has his dlesl, up ~ :hlg'her, his, m,Qu:Id_e~~S'ar-e eloser vc.r~i.~I1}'"aJOi ,ttht; bottom of his SJ~ei!:',il~m.w,bt:n vi(l!~, from, 't:Of' :sidle. This i!l d.l~ilc!' 'r.o '~h_~' 5~5i:i:'pjgfr ;,_tlJ~~e .his fl~xi,bll~'~p <1Hcrw5. his :up,p-em: bae-k~,<IIJldthus hi$' t;~t, to iumin {frg,ur.e: .20}. 'T.b.~ :!llee:~ chest ~tigJe ~ - e IlL. ' 'n· ·~L L' 11 13 oW'S ,~]!.s ,~;CWi> ~1O,!O~!lY mCt,;t,i!' :1[1. i in:e, -WI'UJ rus
,~locl~]:
~ t,

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•.JI' •~

trainee,
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Me 'O'~liI!'t .. cotL5!.uet,;I.tLQll'[JlS 'WUtli,,reFru W
:PO&JiJtiKtn AJ.i1.l}!.J
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ns~,re at~01l1:shlJl! to

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V$ry

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'~mdiseussed m.ott

, 'bit !Ilfltong miliv.irnILlilIJ traiaees, rr.9'm 4;5 de,g~t:s, hilm.'1Lry [)ei:W"een rig~-u :<tllg1eSi <Ilf.td '~ou~hJ nig the rib'S! to' .drm;L~gO degrees.lf cl1e elbg'Q,,"';S are at <Ii ~ ~'I' A "~," .~,L. a.; llli.!. m~.e~r '!;;!.c;:~c:s, 'I [Ii wnn tne ._1'.. __ 'I.J. i!PJiltOll,.hllllf'!i:'S'j' th~ te:itd!olJS of. the. hiceps are ,pb!Wed it.!! ,;trl, • 11 ,L~' -..!Ii •• .,L :;;IIi!.l;iLoml('.;;ll 1'l!ll:i!l11':leill;il Y pOS!tltlf.l! I,"J,!~;~ ,i;i1fiI,
~1.fi_i2

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'I.

OOf' l!\~l~l;!m~~~':!o tb!.'! cl1~::lt ilj~' iit!iS ~IIiJ~!:~ u
bod,f

1N1U p!J~~flii,1- '(11J.J nfg'j, ill'ir:. ~ti],'i/t\1(topJ. 'nb~ arm D!l 00 ~,~~, !R!!'S, tlr~~: ar l'ijil' bi~,,m' i'i~t '~ln!' b
tmfOD.t

I..:I:~ .'~ 'S'..rU)1U 1J,lI;;.!r p;llJt1"

I':!ldler
.IL[I.

C:otrl.llli@B

'type of chrome L _11. oonrtm5'~, tne QiJ!i~l: re~.t:re~:l(e

'pQ5jtiOO~, where

'!JW~

~m'i~~}, O-lir ~~i'rtIlill~ed 2IlfIgll;1! ~L!I~ il ~!1c!'!1:!i!(lj~t'"l¥II~e it :!>IK'!i.i~[1'b~(bDltllIt1J,

mo:v,~m.w:J,~, J;edtM::m~, the. dfie.~e.t'!cy tOt th"LLft as
all, exercise ['Of

the humerus i~'ltS!'e@tfa:lty potf'"..illel '[0 [~l£' IOfSOl, ;~Si,mOt par.dCf!J!!Mtl' :hil!z'a:f.,d.aus b!l;li~,ha.$ :th.e di' 'advmtagg OF dlftllfi!'!illi~tmoot of 'it'he pee [uru::[!of:li. firOnl dle
1

the' whO:k

'I.'ippe.f' body"

-- - I

F"uro Jtt Thi!' .nns~,~f rn~~lhest ntI.r D1:!Q1Q.!'1l!
~Ji!ep :E1t:ocib.lG. iIJr;fJ:'i!W~s.(.cJasl\led ];1m:.). No:t!!: Iti./w ehllitll!]i;i! pos.:illiOil: 001 1f.1. iliElesa. witb !he: ebl1iJl.I:!~ im "h~ ~~!i£iJr~
,iIi

m~

f'i'gljn! .31. 'fbi: IlIt~!i~m.Il!i. do~i !liIii3 iJ~ tlf'~i.t;i;~5 I~~ip i:>l.a:bi~i1:eIItt bW1liOru& ,"";hi~e- ~Ilie~ 'c[(Jr!!Ils 00 ilhc<jr \\IUri:. I

mnter 'What. h'um>l!!iI:',a[ lu~g.!e.~~ ·Y$~d. i'~ .impOf'I:'lUl1i:' '~h~;::J'ie angle 11m d;l~ _~ during .is t i.he r:e.p,. h~eccemrie phase ol the movement :shOLllcl U~ ml: !'i~E' elh.clw mg~e'as d~e T cQnc:enmc. SIDled another w.~.y, m.e ,elbom· .s:hbl:l!ld ~ in, 'm>e s:am.e ve.rrical. plaJIIL~QiiL the 'way IQQ\'!,TjJ alld, on the way up. The lnanerus is. 'k(!:j;i,t In t6is COmLSt::U'H P{f uien hy the :L~tiLlrjllaf \e d 'Iae; ad 'ilae d~hQ:i~', $l~h.ilizmgme hlIm!;)~' by IEllreFt.wg equ.i1ilcppo:sing f.ortes on ~ - bon~ from. 'E(lJ.)'~.d b-ot:tOttl (mferioi Utd. $Up~riOf') itt the ~Jll.e timlc' (lip,1:(e :n). A~y\f~r.i~tio..n iII aa:d,e dll!fi:r.lng '!ih~ mO¥€lllet1l.i:t1~~c.1wS!'ihat nne of ilies~ twO rauseles i~flfOI: oolUin~-r:iDg. the fo.t"C'e of [he' ether effecttR~r, hmdd.e.r pl"Olhlem.s ~ ,c;om.monly tS&DCE~.'t.ed.with 'ili'f' be11!ch. pi'~~. S because of [ihii;; db.ow mO''!f~e:''ne!flil. hc:' 'mencil:0lI!5'of me bi~p'£; ~ th~ aricse .fr.Q'1ll and It:tms the T shoulder. jo.~fifon thei.I w.ay down to , he elbow ~ru-e nOl vttry mlernnm: of the ,ilhmsion '~~~y31'.e Sl!:I bjected: ee when the elbows .nail ~rCl\1!nddu;r-ing HI!. uncontroj~, trip UJ th¢' chest aad back. 'Blcep 1r.>::L'iIdoJ] mju_r,rfs <!il"~p:ro~My the :m.osl OOmJf!11O.aty '!:):ri:OOUI1L't!~llea: .sh~~lc.krinjury in. the ,,,;"elgln fQottIJ; tbey;iUiE hud! to ana. hard to hesl up. Be ~r.dw about d1Jis. CCRl(j'h~ii.~hm.i~dwa;oc.h elbow pmin,oll w.i~~b 't;he5e baCH in nunci!. EibQw' p'o$~cilon will. 'Y:ary ~~~ODi~ tr'lilini~es.~ am:ll as JOi."l:[l;M th~·llmm.eral ;:l;fl;gle::· in the E l':!";UpiiLrk. and. th;;; ;togl:e clOe5 .iIl:O'~ d-.atU~ during m:ib:e :rep or 'hm.fl;\!: :rn:udl d'Ulf~Wg dIe -set!.i~wm no need 'to,b~ eerrected, n .a~.doesn't need C'oI;'l\ec;ting! do.iJ:l·~ even com.m~t on it it!:! him. Uli'"~.rrue for most ili.i:ngSi (O-aC'hes do, • novices h.a.vt ~nol1:g'b..s.ttn£f to think. ,~bfJ1i!1my-w~y whilill! ·ther-learn new Inov~i;f.I,el1t5;, '~lJIdthey don,-'t need n:1hcir :ii1;.w.n;Uor.li called, to.' oantiung thar does jW'I;. 'WqiLllin:~ their
No
~~! I

illi1:efl.'[IQ[!..

,)

The chest, f Q~ beseh fu·e.s~~ngpurpO!S~, is rhe
to it. Th6 m~lin C'he~t
~~!!.J$C.h,:Si ~,

1I!111~:t'iot'" :riiJ-cag,e, d, M

,ith~,i1Lmsd,~~ "3tltncht!ci

the pectoralis ,m..jlOt'~ pe~~ a._rcld. cltd[' ~ni1l!~e rwins thlt1 or al1'~rtar cle~~'Oi&s.a'!;'[~!:httl the humerus ol,Ia tong insertioa p~; nt :illo:nrg: ~he 'i;lifpe.r ~him,of the' _ buoll.=. They W,L.\p ii1Cl~OOS[be :r1bc:;:LI~'I1' a 'iolJ:!; o"ri~~f.I, .. l CI.I:1g a litre [mm !the bOilt,Qm ,0'£ 'l~~ ' to :S~iI:Omt!m.U,PI'~ ~ he IChvid~~!lJJ(d aD.oll!g me {"bUFjd!l::' 'bad~to l:-1;:5, distal !end, ,i111 dje dmul:1er.., '~.~~h! the muscle fiber.s. foonif:llt1; ~y,'t if.!! a broad. ~:11g,!e {ft~ 22', This wijr; a.w.gl.eiDf or.:LgiH allo.ws the pedde.lfi muscle to ;1:p'ply £orce 't,.Q' dtt: h~,'i:me:~ a,veiI!<11, wude.range' IOf ~dC!i Qf i~~e:rtiO\n"thus :p~rm~\dlt~ '~he .i":'l:n~ of d£el'tJ: 'F,e'elbow PQ!iid~n.s; h us: 1ii~.so im:pQ~~lEafl!~, 1<auder..stand ithl:' '[0' r~ela;tio.[i.S"hip be'L':W~!tfi! t'he pe"j deh, mtme'le a!ttaochn1,eJ!]t '1:0 the 'b'!Jrru,~rus.;,~..d lhe' lJiilg:le .of
th.;l'!,

hQ.riz;-O([l;t~,(a (r.{,t.~$i"Se~[UOl1 :PlH~ailleiJ, [0 'me; ~,Ollg' us i<Jf the bend;li) thEpec:l.de~j:, ~
fi'Lt'/l!r.::h:rnenli: ccurs at an o

,~(I:;t'l:'l:I,I1:1!e'tn:"

Vie'W"'edi

[[·om

the

~ngl'e 'th~ ',rar.t~s·

'W.~d'IJ ~h.eSl[, poi~~iolJJ (fi~r-g ,231 •

.Fig~n;''J. TJt~'i'I:i!~~i'Yr!\!IRC~,r';::!ipfi'[j5~bl!: ftrKi"'mg Lh~ IijjJtIeT OifiTii ~1i~lnl~!!i!iS!.

fer

The .higher the top gf thtl

e'~l!!S1t _,~~

the ,rihc~~ above ~he' b~nda, _ ,thl.? ~tc"'P~1'" I;ltiiitk uu:: ~c/deit attaches to th~ humerus. Th~ stieep.et tne il_n~.!.e,ute be[teorl

hi~h~s~ P(j,iiU

mi;

@,ii

b~~~e' .of !t.he ,!ncrea~edm,oBcnaIl'i'Ciill c£fit:ic~iI,,':y t""dClio:IJI caused by t'h~ S'tlL:'epN ,m~t~' of i!!.,tt'lc1;;:, (i:ti! lH:HlIlia'fll;S'. In ,1

Ql 'm~ :pwde~[cont
..'ii' ....!

_,I -~j: a. '~Urtli d;w~ ll}v,gor,e1'lhlb:i'[,~' g;re.aI:el" e<fFj,cicl1!:Y the m;Q§e dCis~l~ rh~'~oree" is p¢r.p~,&ldictllaJ"ill the resisranee (6gur'-' 24).. So dte ll:tgb~rthe c.hesrr. position abQ'!,\'ethe MJ1H, '~hch~t;JLwr dte :pun [he :p~f ddt has on [be ar:Il1f;:,"r1,~ i:1ttt!linm{;nt ~TId
it· C..Ji~S{l.Cexan1l1:""il1: m: Mmp ~' m~('fl!,;IlIlMCS,

ilL'

me.

;pf#l'!,~ ,Ji. A ib~.ll!!:!.~ICMst (from ,1il~l'!rJiEF oQ~ mr,(f!1'1 i ~ri!iDg rnl!J~i1t n1lll~s} ilJl::~ b~rn Ji'1'~ effit.k:mD}' .. ~ere w\bc!J! bLli.PJ;lr:I1I~ ru IRe ul'1tl;;: ef th~ pectoral mmtle: ii;li tbi!i IlUlnI!ru~,wmtm [m~lsed d~t '~_m, tOo.1!(kI\1!).

r

-

-:.-

.....

::-.

of [hi!; pruit:tOJiL. is l i.fi~tiQn of the muscles g( 1;h, upper baL~ ¥Ld WlU b~ '~temwwe

discussed beibw.
First.

teej, adb~s II comeoen

1fg11~ '2-1; TI.i!: r;::bIlJiI~ in, I'ltiixll [lJclll dlic-i~y
:pijIg!-e

problem with 'ChI:c~tst,~not [oucl:lin:; it ~..ith l'h~ bar. ev~ ~.p. Sometimes ~hi$is' lu:cideil.l.ill, the tHifii,ee .1tllJ;..cnCis UJ touch. hut mj;S!ie;$'. If iliis is the (15e, he'in g,Et i( t.~xt rep, Bm mu~ly iii: is just laziness, ,11:: i~.lle-t Jill. , easier \0 miJl!{(' fo:ad it <S.honro:r dinmce [hm ~ ,Ion.~r r±i~tanr[',e. W ot"k ~lIJ_ol] 5 the fo,rce o.f ,gr. vi Y ~.ct.illgon d~' bllfOOU mtdcipij~ by tile di'S"~m~the bru-bell moves ( m:guriii 25). IT OVe.m~ lh~'cQiJJ:"'5:e o:£~, jl]lol1Jth"$; ~rninungj the

nm ·a IVltD Jillo:rg~J:' 1t.!1C$\ is

Fi:.!i~IE ii)'fI" in? cllll!l'l,Bil'd

r:~njllJ1~ pUlipctdre.l!"-~.
Som~~im:e5

Ilr ;i·~oo_

WrUII

;;!

~rfl: - Pi!liesl'. mbillii1.mgh~or lir.;:t!om

b.-.iibc'll doubles in wetght but is mdy trnvlillmg half ~he distance ,it did. on Lh~ t1rn
d.ay oJ ~a.;t~ingr ,th!<" workhas stay ,d th
same

atld
U['

:l mQlliths have

been iW~te.l

with rh.e tihiil.) The ,proM,eE!iwith this .Illoof,l is ma;t biU r.uJge o.f ,m@~~(ln,nmlti-joim eXlerccis'Cs are :n..Ot SU.ppo.'1t.M '(0 ,iso:rat¢:'allly one murole:; we UOSI/J' them because !they den it. 'We 'WI;tTlt rhelll to 'w-ork tots oJ ,[lllus.dr;!.$-t!hmu~h a ,~a~g ra ~ of motion. We lLkt:,l~ when some ,!tU,ttcles, re called into fun.crj:,o~ :as other Il1'lllSd.es: dr'o;p out oJ nUlLcl1:i,oo_ This is because- e ~:re U",iliinmg athleEes" net ,[[]odeb, >eX" boJl'iluLMers. ~';t;! are coacerned with improvifi:ji '~he' ur.n:t:tlonal f mO't~on around a to.Lnm:.W(: ar not just concerned. abeur our fu"t)!I"ute muscles, 'We

There is a 05'Choa1 of lhough~ Ut.J.t just.mes U:J;f' of 'U~ less ,th m fun :raJlge of m~tj'on iby,ci,1limmf;llg ~h~,I tl~, d pees ~op c,oJl'Lri~utjrJ:~ the mJQ'lemt:J:i't to wh~J'II hl,iill:lerw n: .~~ s a 9O-degr.ee '.-ngle 'With '[he for,eo.-!i'til. ( 'his a.me!L• 'naiY$is" rnqu[r~ 1111'ilbO\'1\f:1Pa;r,~lel 5:qUial 'bec:!l!".$f!, quads: S{OP lCo~'u:ribu,d[jg 1,':~~ when th,e{emllr tm to 90 degrees

.may be

(;H'Lp'WlJJliose'.

me

dig not hilliv:e "~bvorl:t::.: IIImtltei'. The \1.;«: o:f (wI ,rnl1ge 0:1 motid'l]J, i.s !t"k..u:f.o,.i:"e i.ttll]on:mlt :fo:rit'WO '~ry' good ,r,.eas.Offi$. i.I"lit, ,it~aIlows, 'l;i$lQ qUaDtifr work: if W{:' hold the, ,ange IOf motioD, of all, F
e~~ISlIi; constam,

"

"!l;N~:are - OJ.IJwJ.:§ <coos! 'n.'E rut; llJ'IS't':LmDe
C.lr.t

h

li.:J.~_

.r,

.1l.

van

,_
I

hUti: uli '

our

"'i~f{lr, ~

'L

e~'(:r~on (he' lImd, ,ip:c-~q~ (if 'W,f lin: ,ttl,o:re w,e~ght)we MQW tim.'[ our work has mcreiliSedi folt ,:Ii giV'en uuasber of reps, ~. e k!fIJow w.e,lof;oIDOvll1g 'i:.h.e w~i:g~'n: tile ~<U!f:le'di~~:an~, and the wcigb ~1;;:h~.l,vier, so we know' we',l'e ,s,tmfl,ger . .It allO'Pi,r:s:U$ ~o compaIr: pe:riOr.ll'Ul[!lf'e .... bad] bet'W·ee!ll, Uft~:r _and berween Ow own, pedor.m;3;n~, oilier time, l 'verybody loucbe~h.'·· ches.t 'wiri'll[hr: 'hal <every time: he L1iI::J.1i:"hes~ p:ro-g~ - 'o'l;·1a!:'k mel~>E'af - c:!.1iI, he assessed, 'Thi,s., obviously ::l,ppHcs to ev;ery exc"tt' SCi! wj:~h 'it pr.est::r.ihed! flltlig;e of

(Cll.n~.t:ioJID" The.~", if 'd:Je fora' we

8.5

~b.Y 'lit a 1(j~fI!C'.he5:t.1l0~ ~'~. AlU~iJl!I~1~ bMrlh 'pil~ . a!1l00Il~[llksh~ :ilil ih~' ibtilth.i].'~ b '!.lTIlmc~e (fUgtlR ."C!io.litdi.. lilll:~sa certain 'h Less.tron~. ~ MtHlllm(l t'iU: sq~@(.~ .scles tboit :mQ'\r~'. IL.:t~ in irlS ra:o~e" rr we ~Il.. .rtc work in that . brid.e:re..es f!nsu:ra.. t~~:!L:>!I!~~.iliry.S: ..ees oJ its iriU:lig. Any J01I1ii.fi:rw']t.Viery ~Q.:lFiii~ .gb:tban Urp [he bottom of ~h~..Ilji.o ri. 'lle. r:h.' bgfo:re' [iebouiiild oeecrs i~ dtf: ~II1skiLcl.rK!1]5Irn~!ioS Ill.l].re.Yeml.i1!\:should.i. .uDf a.I'E! uDti ~ ~:t'iq ~p.e~~1 ~(Iugli t .. ViI.J'!. p.[(J.'I.Is' :ttor.a 5"~r]c.:' :[[om ./.:ll.! rn d 'ro use .ndi i:f.iEE}7 00f.U]\U 'wmch mOV~m~1!i.L1a~.~.:WIe~e '~e ni:S:egs. tbe '!.'":III!Fvil~r~i. ~• 'IL~ ·]1 t. llift mere ~!gh!:.. ~Q~. e:~e:rci-sed.o\t1jmp[~Yed.~~-.posid~s .. L.Y they sre _.~s p~ti« a.J"iit hard. W traiaee." W.iM le:N:e. -'~ 'u_ _"1. positit.(p~..1 j~.'!Jr{i. Ul'OO . tb~~Fi -ti:..erilunicg~[~ h"LW.lmiiQi:j:. l.of dl. full nJJJ~. n):f.~Cli!Jl]1Ii em.OttiOiJiIl~ il.. Ine.~. a leg: w.riIJ~~ tne I.e ~~...!<i1~.. tmif'. ..'(! will ~u:ji'iP~ :this: wo:rlll:.C:)liiif.ge? H'~.~. 'WIP off 'the'..cl.The of [).__ ' S1!! rr.(}.>"!c'iJ'Il'lie l~~ OOio1J~~.s Q'lllU·ICiib.. 11" I.(IliO:f:1..~ bench pre~ iU.the hips is ~~d.~..e ruJ[. ::tf:. pr(. .t ~. t~~~ b~tOtll bef:Oc~ kiflg: diriv:e.m_enon diJa't is" . SPJl. correct ~. chest. StJ why .!!!1i:.efltely g. dlal SecO.'~ 'U 'ale ttainiDg~ The b~hp.ted b~nch:~ where :iL: hea~ IOf the IC.m in a 'iffilr..A '!i(Qydl-ruJid. 1. It willnot get Tn1!JclJ.fllilIr:r:r·O't.~.l .dl:deJlaJj.:aU JiW. • w.= of !I]].usm.ejm!!]!: Can wcrrk.i!le'!y_ the.~_aemi~dJ'~ mS~g{rl~' '!'!ll.~±ng:iJIS 00 :<lh.:J Dlot of rebound mit: .t 'i.g a the l~~)~~' 'strength is de'!.litLC:l! we .NI!£ must cease Us mot'L(J]1. jl t..ml!~.~.ru~iot1. 'UiiLe[ecwiu:.p~.gel: SlerYngin th.illir.o reU01J!ilU t !L]Etn.'t~~~ . fG'@~un= . OJ' lit leg e'Ktemim] :ma.befilc. bQ'liUlC:: ~ff d:!i~ f!e~j." ·'II! . ':s.CllI .j.l ihe~. :srrol1g~1I' ~. _~""" -~- .'-. 'IV·] as mrI&J. s'.:l.[ it'D .rdse 'I.i~$lil\liItrf!f.I:ainele to.&'Q.ei~l't d ~:iL L~:: __ "~ 'I '-h"'Ie.. '1i. JL. ttliil'lo(L F.e:m f' :IL """I-. he.e'£ti:'le'!l as Iun~ (!arli(lT~'to hh mQ1:-:t. aiW. 'W. ~ 110_ 'II m.!I!l.li:1W lit ~'i!e' g]fO:!:'[.pec1fle~' rnusdes . "1 Jl JL IL_ .!i.©.rj. which :[bier are filade to 'g.dc:v..iiilr = !1m: t(!o 'i!-llry:i11l:': d~~~~ ir~dIf'e~1L!.e wit~.uo.re.16).res51 ~J~ws M{](r_e w:e~gh[ '[9 he li£ted wa:r.:Sitl 'OCClU' WliJJ.ss"It mMa~ !be...rt w.] pre.qd.g'eile ha.~I:e. ~J..::: tooilie.tr.na'~.ptlllr. _ a:!.. a b.t.Ll. cd. A .~ii['itl1.Jjs:¢d.j .~jl.e]opmgnrt .. :ful] i'mg.:l!Y. '..rIl[q~."SS by ~l~iiilg ijh~ ~ifl1Pl:e' eg~l~~iieP.:. jn ~ ~r dl@~ s~reng~bensl die 'L l.p]a4~ I . IL. .PigmirJ J$.oit"ked.~i~ benefir fl1~ci.'~h:rewr~] JQ.said [hat .l'iJ~d W."'@nd.. OO'I'!t(Iol'K. h: t.. W~ tilt! ".1 ... 'm.t5 !\l:il.iiler. 'I: prgSS t~reO[e'[I.nJy :sttetc'h reflex 'ph~ll:o. .or i:ns~ri.e of motio.'O.m-pe1i'~i.IL. d:hi~OOgha.: w.ih clre.t tiooc:.pe~1'ly '!:. 'upl)~ '~_(.jJJlow a rebound bm bom~ {trid.e:x.). th~J1 he mus~'tr.lI:~.[Qb1. c..f! ' I a b1!Dt - ~ 1_- .o~ik®r'ie. i!hi.ri.~illJI ru C'S.vi'ly ~~~------------~------- . Iirf~r'~q~lalii:lr.r.. 'w. degr.._1 ..~iDiL~'t'!I.tsiEll.JO ~r.~r. t..em is: dt~1cl1.eQ.tXJd dmi~g.mO'V.P:lij.t1'of m. iCilU:5.by i~lprQ.

~I.o::ll..m a1d 00 dlnvmg [~fl ba:r.'-!!nl'i..e..:So..s~.tl~~ iM.:t~ 'ii:ilciJil. ~n'.'e11 (Qr 90mFtit.md. .:a g.~5 el:1sieJJ' to ~~a~h"Q rtoVuw.icn~ .t ~t:~n givijng lots 0:[ work to t~~ iP[.. :Se(~. \1 " I.!~'is !lll 'Df !l:'iroE!rltI~clc .. nntl tbi!. IllIe . The b!M!l. ib.>mp.1 l'iil'i!i:l'jj!!ii~~ :plllb'll!.' mi].. I'lF'POIif"eEit]y' 'i:i'i.1\\ItlM by . li::i:'!Unee' A..t ~ ~Q 'master.'Iii~.rom.. rr. 1Li"k"'ii:I:r"1~!: ~~~~I.mu:scie$".). bridg. n: r. uses' :r.I!ch·and.1=-the-air erSion of 'E::h~brndl[ pn-s5.b~g. 1 .dU~t. it ~lJ~ to a .. ~ .k !!ictudy easier ro learn man..~om duti:ng..~and .is . :U1~bs ~i: I~IW:a ~1iP18: .t)od c.'Bd~. : .'1l1i:. hlp v exJteEil$.d~c bot...i.~D!JS'I ~.e pai!lYe. :5~i'{i!J. ' l!i~~~'I1i ge~r:rn~ P'1~~t!JIi)g.t~N rne-di. n.!!~~~. }'niLl~eL~ b sPJDcl!I'e~ (inlr~ rllS~I liJb:ru) L.re[iiIi[]. D1t.~J.lo'Ii.:lI IrJ~~ ~i1I ~~la'fi2l1~~ OODli\tI~~~[j..)1"r.el. the mr-ge:ted ..I~I]~1trbll~ ~}H& 10 Hie. man w~i~ht ibl1.-..l1: h tb.itiJg ci. li@I:~:~. 'by~.gh'.rce: lJeif~8 ~-wt'"IiiW.~yl.go .g "W"Odk:. '.h~1Ind. a ~<ltlisedbell0rn.jf.1ife p{lw. . ($~y.1~~.)."..~I!i~q. Fii.gdl b~tt~il. ·'np:ljmlll" 1~Ill~b '"'it b~ :iii:iIJ~[oil:l!!:l with n iifiUfll 2!~r!:i." ~~ Ini1~S 2'~ nfli~ :r'l'i~i).. ts the li:ll}I.arf from.!'ts.nceid" .UOfl@:r rulnruc~I(!O:ll.imr:norIlfi'lfl~~!}."""_:r.~~in!j.ieu.se'. in a I1lI!J(J\~ -r'l:!ro~ll1:i~t(l!lIlrntil00.1sk:LIl diflicul. .cllinl :~lul...lI."!ii. .¥~oellWi le ru1ure 011IUIlsc'le.'~ - -. 'jjQJlfil) lilie m':!l~ [!G~~iIJI tbe 1\~~Uff'i.D..uct~O'Y~:.

nr. TIt!U him this: Ol. This is where h~ 'Will touch the bar.i.: e.:.'a~y fix il b d bO'!Jtict ~ 1[.-m .-- -:=- _.'!.'1'(.llind1' .e bar and rai sing t~~ bar.'t th.e riigh~there as ~lLiJs. 1].'[0 be made. I.'3. 1'~ il way Ito ClCHlIC~'p :JmmliZl! lift SiO thar tightness j$ bui lr h1!and 'is the ..' I. <'lind tan be :r~medied in a C'(Hl!pl~· of ofwllY. lob if you de.e·i~set.0'[ your ehese. PJ"eS$.cll:r~t."I. bad '8nouWl.'j~ in III Ink Iliooullh~dnl~Uifl fll~ !I~~ .5ltion and Ea:'ke '(he bar Ol-l:t.lIesL.bin~ '~ht: trainee 'to 00 t~gb'r durir. rts ~ en up' only.h.S. <llhlwugll ir deals only wud~ ~m.1asll.. When b. 1OIl~---.m~5t.i!"[ bm. up hwr.0 .philS-": o. Iooking.u he emu in .y h t.s he approaches me·dw:st imp[lDvt.s:[(iDl1: with ·the [mp:lC\.J1 not :il<b:O'IJ1 down.-~ . (ple<lst:1 do not \ii. 'b!i:' iIIb:~eo recognize 'ex(:'Css.d...]:i..Ith '.i" !l?it't:E if gl"l:Si 011 your chr.:Iaw·him ~et ill !pQ.ouple of inches." Or you r[jj~bt say. ' 11''1 ili:inl . h ve him ~OmE am'i..y (..1:cik ti&b'Lrl oSS: Oft lile "iJ.1 . On' h.tt i1ts root..j. ehe 'tr. ~pply to other Ij well.11.s· DIlle w.· to teOl(:h.:f:t ~'Ild.)rk: 1~..elIllpi Wi .ft if he j'USt b!l:J:'d.'. by 'be'ilC. co.. If L(.l'~JlH:~[Jit a W1IlY ~h:lt .e w~y down ill the ·t:hr:st yO'U! !lihould be dlirnkmg OiIblJ:)'Ji.dews down mm-kd1r iL -•.][ up.i1ly dewn.e:rritS1 '~O'W'e'n_n. YOllir' traieee bounces too much 'wh.'L1Jall iry ulis wiul a pie~ of: gl~~.lrg ~he mO'l. Hi1'Vti lI~rn do it 3 . 00.u: '[he b3I" sliiDs !the chest hard enough ro ch~i:n'&ehis: PO.U~I·u~. the b r p..Il"~thrcl~'.' dU\\lU. Iats aad delt$.-. I Ie CMI··t Ch··i1i1 i~i be C':3.ci.p'LOl:r.iI'E d:riv.inimizing do ~~~ cWr. !~lIU~e .he will.@." This nru:aJlr ge~ the POtfU across.rn ro IDe:blgh~t point on the chest and b:1 k up.] The: !best '~.c.O me.. • .rJ:l .r 1JI e in the cone iIlIlric:d.'~n''[ bounce .Q.ve bOlllnee and klITi wh~.5 of tWO ·OlO"i.. ~lbiJ·w..i'l prelK'ltl: Ilii:' tn!lliO-l'ill!lllI!UIm" 5}~i:'IliI l'IiI re <I!.gtJN!.~e rebounds 1[0 !the-pojIJ. the ~ was' due' more ro the bounce tbn his C1CEtW drive off the chest.re~'Up • . .irlg.U' 'ust ·dunk.be eaa t!l1:].wc:€ it. "Pl:iy like~. ·P·OC!Jt.'L .n!· wholto messy t-h~'Qgis a result of <Ii l.g w.n :.gbl.ch·shouW.. lh 'n tell bill:l "Touch your shire 'rPi 'tit ~ll~b01r.A.!··.I .t.-ilEm.flU rth-a.~..he: b nch.oweti[Jg the h.ceiling..ID:out .h cerreet ion t GfW n.ng I['if!bounarr::f~ciel1CjrOUld :rn. .~' the.\l ehe.'lslirJl p~!1i'tLml from the lac"k' of .l 'i:t .rivin .:t dl~ tF.barely eoeh the d.~n. Co.:u hi. LIT? from theehe ~~because the ve~oc_it.s-t !thAt you have C u)tLeh but den't break it.'1.IIIld'Chen. T.t~ergy can he stored in til • ~Lentri:c (nerg.ht uff the chMt is re reach him to il'!i.y for the upward dri .abmJ'[ d.hif!'rr. fu an -an.J.etid!s.I. d!h-ess 00 :pr.s~oW'down the deseent mU!i and be t'~g~'cer.ti&ilnrtes:s rn. lik€' the squ..tlJ1ee to story' tig.tor a :k-w reps.n:ivt!l) .. \V·e 'U all be ' QU~ C)r 3.

!I!li'i.usib.H'I.1nQd~f'r W. This 'LmpOrE'. J !.J 'p..'~r.'i:.'ti.5 she :a:ffil1!Ii~~miOlJ.'v~fttlliedi on U1li~ ar. Thj s staJhlt 'DOl .lJl~ :stOUP ~f: . he .hingthe bar.l.en we bench I(lr..b1rli'iCI~l":!!i"t we i by 5t~p~:i]..Jit.1].f lDe not used in 'such a W.g~tii ~a.mU d~e ir:l l1p'per b~~k.:(~I"rec:dy~."!. :n'ii~.since W~· here hU"1e:inch.~.cl~i !I.s the rnechJ.~~ !::Jl. buck eo p'!.~ ~.s~i!18·. Alc...l$Y . 'd~. WE: to the I[h:ive~ lae '~!dll >'iXOW hi. 'mJl[~j!d!t::ii:" as [hEY 00l1itl"aC[ sud m.d 'ht:ild mQ1' chei~ ~bi~b. i1IS di.i.<Ire used in .k."'IO!S'!1.w.the \'IJ. if ll~ lhl~~/pas[.e [~~ht il~ins:~ the bar.lY" wm.a~.1Y th<1~ t..ht· about s:ep~a~elr.ah~'ve d~e' bench .til~ hi:lIl1:d..The.: oJ ~Jl.!!:'!:'t~bWl.lirCC11l.nt: tedutique. hul I I}'f H1CK II!i1JnlJ1~.h~ bench.d._Lsh ..Jj ~hj!gl~Up pusiriQ'J1.e b:er. :6J'miI.ag:aim. the.t W~ F.'\vhtli:! :ta~in. 'Tii~ i:lmL ~hll'::bJ:ai~1i1 ilI!.iB'aJf:k d. '!flUsh the :ri_b~~ uft .g 1]~t1hl~~ nu:ti\illv ui LJ~~tlQ~ ~'Jii.]ijg 'dfae ::tti@j'lr.~dQ.""t HtJ.eh. :b1: oue discussicu o:~ [h~·C~f"~':it" for fU!~'i:CbOfl~reasons. begins .lt.r is aWftilUif !. OOE<e'Ji'tr:ic ib9'1J:ri~~ Br thi[J~we ecrmp>IDTIletrit.s·" refers 'EO [he .:. .d. ~lW..6~y lleed 'to be 13~d~ly dl!Ql!lg. badt iU1l.. ~Qge~h~t.-Qsst:!d earlier. b cioe.uppetr.tiC< .~c-eilt 2IS hE' prepares to a. wC\rl~ for ~~jJy exercise wiili iiill initi~l.rn 'Whl"~ WI! I::lilifib Lip':LI ~ildlimS "'PI? arc ilrl ~rw~~ and pl]~tlin.ul..e. be '~igl'l:('while doing se..]~'[:J'O['TI'il.This iDeIF~"::lIi5e. Lowe.'lLins. ~~el1 LiQ~.h ilJitd ~hl/!Y .Ui-'ll'b:u- 1OO\fL"S.d. S[trlled.llclers) tl""illd~ ..:'iydnv~ the 6ar up (i~g.g.n~d 'en.I. .. (fi:jiurt· ~Sl.1[lfDiiin to dcil. F.! ~'I.oc:.i}l.t bOIl:±1.the !K:<1I:pl. shoulders ]Jll.(!~~ld~~' Uppf!f' . d~tibenell1.Uih t.'I!:r'..r:i[.!'.dll~. This e~ceUe.Q:t~·kkfSneed ro be :p'~mteJ.\ei.ptf:itl Qr the sl~DlJIideT8f.~e'r ~c'k {~he· ones' bf~wee~...c:civ.tI~ ·ili.kce ±lu S1pil:n O!l1 the 'Upper.l 'Sho!l.2:7).15 ·the ft..mri:ace on which the kinelK thain.llienOf' tklt{ij. j'ust .fe . <li. ~b(ii.~aternland .1D o'p~~iog is tlill~ I.l't. tht' ~i".aded. $h. th~· ali' mtfle~.ll1e 'w..dx.e i1lG(.51~o!llld~11l ~h~iIf :.te or '"tik" the upper' h.!.mliem ef:1]C:1eJ1CY of the pec/dch Co:.er. de. .r ~a:insl ..t'he b~:FIiell iiI1lro me bar' apart _.um~rns. tirU1! .t1'allr 'UY 'to .il_.tinsc[he bf'n.:!'[har'with th e Illmcles ·af lhe tJIp.1Il he .rnusdes hils two fUDloCt~Oru" First! ilt $__h...[).~5>S!'W!Cdri'l. ami.If.. When th3~ is don~.PQ~tET~Or lIis.~d "'S'lr~ii~d~r.!.ir dEl:viil~up while 011].i.a&clu~ ICH·j?uUeo.:11 p.r.'Qugh theY.i!tk'~~~f!dpos..I wnile :plllS.!~~!'! 't. b".g1lt :U[p.illi:h lI'n•.mekenthe :h.t.""t~U h~.e:s. Seoond..-"u:~in.

c~U hl!S8.he.J.muote the.tbe' p~in.'":5.JI1J.cl~wn . ~iI1~e. :[ro~~ ~h~&S.n:sdllllliing ~ rnu~l&t· d:l:llug and the dis·~\:l!fi{:e·i~a~ri."J.~jt. 'S\L.i1!I1y iJ.. Some ITt!·i:nitnt.1UCi1'i:~e~~:~s."-'I .P Y'O'\1lr 'l0 'l.(. 00· ' tlme birr rn.U.(k.• Tk dmJg tA.f! 'ef1:ti!rl. ~lt:: . ii'!! tn(! :tarrl: e :P{:t::i\L tl.rm:~~ti. 't~. H~v. ~his T O:~. ~L' • Lmiem :U!l ~.li~~i'vli: '. eeed '[hi~ to(} .ii~ 'g.!!g~ ~(!iIi~..d1flku'l.in OJ..ilflJpJe p:. 'q_mcotity . d!l)wIII ~ um.e-31) •. ]p'l. y~:r h!1r!1m-.[]]O'!. rJi Ihli: 'b~fl [tl:il.f. •• Him.~bilCk to :shruggJj3d-up (fig~e 3d)".QI1:l.~ 'Willi ~ho 2.1d:er·bJ2i1iii29".alC!.~t~ Th. .have m push the bnr if yOLll..eB.10El. of '!i]'!l..lil moves is.. :stri:l.s::well".lllf!!II[ s:h. Thf']l h~\I'e: IL· • -.sure he assumes .. hi~ c.l1ill UffiDlfl!..t.'Wy 'u.r.~ :!iJ).1.t d~f:ft')t. tut[ilcu?':n~iJI~o. :m.lQiCkotu.lr:[the ]l1"OC'elSS'.l.PI~e.l'i.'[ ~.o.rs u~ O'ff 'ihe 'br.mt! u '~Iil'..'l_ki~g .tbe~e.If the . Se i:~ '!I1i!oo.[Ul] addued()f. e'nc ~l.~eL II!re ~Ji':i!jli~~ ji"UI!U b ~ncl r~gh..rmCiE!11'1.c.Q[.iM ~l\. of Now.'fll.\ n. F.eIiiit'iO:IJ.elbO"WS'u.olil~ S:hOl1klJer haCk -rod . got..iI!::'±i .'T.est h<1!~ !So.foOl' ·50rn. :i~i.. ti:gb~~. ~thi5 js the pmi:Ei'on you. h~. di~~!!tt~ )l\o:g.h~ye t~i!n Ii!Oti2' '~blii i£fe'l"e'J]u rn: :p'OSi~li!c!!f. d!5~~.t. [~ . t d [he dict..iltes [he s~u:rt 0'1 tble berlidii :p~.~M' reqli. .il.Q.aul.'US~~lg.ticm'lwhh chest IIJI. .P~[t]g·!:hii:' bOld" '~1ght~ a .gel Have ~lii.1<l :scapu:blt.iLl_J • .. mke the bar out.es: u.iDsttioTii. ReftJ<fe h~·li.ovI'mg him 'what .):pw.d try il! aga1r:J.IDt.gers· it r. cJ ficl!dIi.ijt out :a.! ~t:h 'It.s diO"WI]~ roueh him wiw F.iiI''i1.Qd PQ5it~. whik s:t!iIi. be iiJ1ut>Er.IQ.c-hes[ as ~]jiiS·uppet' 'back.lJch l'P your dum:.m i.hiw.onvru:d 'and :!ihQW.~his ~hol~Ue'rMadles.l!llf'oS ~dore lr1l1W.ll de. sholl]df'~rMade~" {f~'!.IL Then:' win be 'Ii "If"' to 6" diIfe.O::i'. SillY' hirn.~..r b(j.i~iti.!::n!C to! ds.ing rrhe :li['E~!]'I_jrtim'il[ s.id 'PiQsidoti! and youjJ 'bad~·al1ched .-k ~. .il!lIlu~.p.ouldernoo!:k.~k"i.lI-e1.sIUIi)J. "Tbis is the e~n'lII.:'5 dlr~'ilI]'.ho1i!ll\d·6]' .if Ir is ·~c~sivt!· h w.]i' hL1!1.~~ Nt!· .lda mo-v'es muoh •.J . movement is lIlil~.uedl.'VC..~Il by :~l!~ki~g~ImaddtM.9}. ]~~.:iItch i5iQ< dl'iiit YOIlll.a& .~h ~lf. Tim C'.P' .-he: i~~ aiiuJ.:Jxin~ .~nllthe sb'oJJ]Mer~'b~k i[l'~O :full dcl1.I.v(.w. ! 'IL d" .ot .e s~.3J DUf.'1·' Ie U lrtt .:eftom 'Y'C{).~---- ~- _ .rnp:rnmise: o efi]ciellrCY' by LlIddiim~'to ·t. . ".• .shu~.iid~hls.'!ind. l Wilell h. di~ eeher ~Jl~ .o~ued . th€: [miiM by $b.. bl~d~s OOm£ O!ll!. !l Gi:.t ..1e f:' reps. the 'positi. • :L. i:i!.5iIlIi. !1Ir!:ivt:.I.l!mil . . to plant p.itlm.. hey hi3ve dmcul[}1" :6iOli.J~. ~hif..()n.~li::c.m.so:met11ing :~ii:'I! th.'ag<1i:Jl$t [j~ beLu::h~ be.'~ the '"ariviriig Ol.~.~~ .ii.fl dll. G'[ c& conSCt·Qi!:lSf l~lO'uggU. by ~hrlJggirIJg .ll.. !lJ11JJ a't the Sc'almetime.l:]ch Illy h~1'I!d berween your ::roo]" . pij~.~ .K.ir III :Jj ..:Slt uaira~ ~b(!lij.e C'a!1 ~~.pnsm ~l'~ blt.re. 'Feds.o1'~ l~f(:brl1. 1'((11$1' .l!d '~heLb. T'eM YOI. ~[1. with so lIII.ve him t.e bli1t.t~~[~Oll to d~e ·waty . A s.liOl:liolfl. .ibl'.IOWYie!.:e th.h".1[ 'ft' P@rLiQJ.p!:.d iiJ' l"j~d.f shQukie'r..sh['~.ike u_o.be dj5t<lJn{le the bar' has '[0 rrave] t·LI.. . p~irlo~ l th~t simw.::f :pD~'iliDI'!_·.'nt.. -- - - _- __ .oil iJJiI1l= .ruM QoCt:ll!t.e ~.e·.h~nlli.:) to !be t8ugh[ ItO ·IL.£o:re YO·:iJU1M ~h~ bar om of the I'lc'k. Tell.bes~ Up'. By doilJ!i: this. • h' l' . ~~~j:I~.:rplPer iba(.e ·elbow .go..biOl...flf.] II.ight.nru:td~ ~f1g'llf.Q n he asSU!f." Y O'IJ CW iJlJl.l::ting ~1l.ol! c~Jlllil~nJ i(') . ~~~d rdtlf\\)rce' .enoviee tru(JIBElS ee : .BoO.ut M. [~.m(!· iQf its: ''''lIIP.nthi> rniO~1.JI 'b 'IL . lie' O!l] the ~eilCh yOlYr~-~~f~ alJid ." ill1I:d w.<UJ.emcc:jn disiIailce &001 dile:' elsest bej.i.~.rn lily Sili'Yi "f~i.tB" hl.uiI"if!i< . .jf h(.h:lm 't 0' l101i:t1l! his' .].~'glinJ.:ill-rug yuur sho!i.e·him lie .e Ij..i~lg.

ii1!~.s~{!!!lM~n:.d!:).._.Po5uil.on~~Y.r.GlJt~.:SbO'W' him 'wha'Eis: F-'fJJd~In Ii.' ~] aik~wlcdgt d1a~he ~~~':Ul~ ~~H :hlm1 :.if.his. ~ble mm1¢ d).~)qQser'f[hm 'me p'l'"f. is.JII.h~in." Any . the ·u·.rlligaiJrrrsl:: th.JfficieJil:~ g'~[11:~1. <lit his head.righ:oe!fl!tip an.['I[jm yO'i.lijjr. feel YOIlr.lIJib:r lome 1l'li:1Jll.e' .CL~..i~ :1Qep!: :fOfwilrdi.!hii:' P o$iitl 011.i!:'k~ndl ~~~lIl'd~J'!i·~hn.wly· '~D . in I 'th'f'..ihcage and shoulders.I 'Lo5~riJg:dj.m-.wd.e{:'·sitte[JiJiofli to h anJ ~ tell~ng·~:tlm .J'tJ_gged . vi5llP.pte· om :re'p$~ mm't 'n~tee tt!h1J.m.\gr bench and sen] l'Ea}~f. N~ 'I:tlid by !iisii:i£ tbe ~li(ll.i'G'IJ' po:rnma!l te ~ .'theor eae-h"-tiun~·. met . . bl.d~s ~i1d -[l~t :glo-wly ·s'hik.i~ ·4. S l~is 'pQ.~.<o' be ~bLe 00 do· <111 h~ ~~psWithDt:l..II1I'Ir:!·¢ 5hn1E.Ssibl~ tOO have ih~ oock.e_he il'u~~~ wob. ..'.~rib~.m.is ''I.s In'31kill~ ~rhil-e he :~~.Ask .p[f he h~: to .) plac'e' crlIiLeht1~d 'on' elthli:f ~~dgof :Wsd:t~5't ·~tb p.ii.I11AJ p.t~ W rhe 'b~r:~in. dll!l.i d'GJi!M'JI~~i!'lilijDUI. ~. oJ :fivel have ~]ilTI . reprocl!ll~ingtiw by dLi~'bady that Iclo~:s nM I!:-{!illl.ill'le:r nUlst:l.d[l..!r~. .Iil~ bar 'MII ~tI. d1.::: :1111 bar b~p. ~. :se:t:s. b is I. .1s. .tw'i1:~. :rnl!QYern.leS'ett ~is .let theit 'UpPEl' thi:l. '[M' fi:rs~:few w·O'J::-k.~~~li$. the looseness ~u observed dmin!].ir ~O'n' ~~'~ ·b:ttc·k d~\~riO'~'t:c out 'oJ the 5b.lmlo'V·ement b.i!g.e it: stop.t figu"" JtU.U[I. c:ile$lt . b~ <k ~i'] U'j]tOO'.gnd 'Of a :5e.each r~p is a h j'11~t-a CQlI.t~f!' :rulf...· in i~!".eJ!il..~i.cm_. appem~ ..him~ h~'U 1JI51:UUJy U')t ~_.~">l:!:F.d.lffU.g 'U~ is w'.sil. :like d]c' m~S'~i$ lo~ lI:nQi.1~1·!1ooi.lnillt.IIiL mU1:h .erneclt~d hy simply caIlrng.bl:e~Prom ~he t set OO:t'11ect'&.d~ 1!Q·si. tih [!.0 :!!tOF'.!iliouid.Th"_~.:t~l 'be't'w~ . dl_ri~ ~ftJ from m~·hmt(m~. His gtoo] lli t.:S.~hmess.vio~.$elf: :Ietttiilg._rd: ro fi~ ·i~:.' sltQ uld C!.1!ieiI[ hei'.e~et ('figt[rt :12:) ..pi. A~ dt.Ill litd.~'[0 :ms!i.F. ].l~ Ii].I efreciLi.~' ~t p(jiS±t!<'~f..ees~. [1·lhis . you.h bt.1ijjl"~· imlfl't'!J~r1y. of POSiEiolJ.i.:Ill ltil:ik!1IiiL bbdcs ~j]d (heS'~. l lr.e .sone and dtG:: 'bat :~1!~i!lt'tLiA'~~d.mike it '[.e his chest mlmidtmg..m.e· 011. ~~iiI ..eml!)~d.mQVIB like' tills?" lie.@. th~ be~c.1i:! ~~ wilen this is exp1aiIllOO to .him. .·~.il[ra]~.qJ.e ·top it: 'wiiV~.. iJre bar is afdl.'ie. by ~O'\~ef.t!i[Ll.11eras i .IZ dDi'f\l.:.D~ri[JJg'~.1'[.ng fro~1J. yoYr..lot ~U~ r~y ~e OOl]'J..r:ing g:c:n."I.~. !i.

t.t~GlI. .li]:.>Ii hr..s.:s were .forne direetled.ilt. The le. . 'bm iii i$ mo da:rn. 'Iwarl h~..:ag-Ll'r .in.t ~ f:.sf~nrMg fure!: 1.1.c.34).<Cll1 p!O&ul['QO. Be:Fot'f_!Y(JIi-i.:t1i.il!' 'EMfi S'r. dlt.t '~h{ihead aboti'~ a.tced~ce. a habit.eBS< '[0· tLghiJiL~.li!b~~i~ ehe lowat body' as the' bar .rm."!In chest.c.of .mi. ih!!].men~ilruJy :00 .~itt~tdlie' Doot~. ~h~1!. ttmcScles .E me ba~k museles. tlppei bd . nne u.i!t'l<C'do:n .e upper baek.ps: <lll1. heud.i[lj~.illl!: tti Iil:Lilk tl:ill~l'Ie.I'althrn. COtre~ use (!if the legs. '[0 ilHoV!'. . area.~ning~.h o:£-F. ruibwitlg ~he:lO'W.ol~j Uil. 'a -["!IaDGt.d."m''eei!Ji .i~.ly '!.~:for' ~'I(}sellf' wj~ ..IIJi. -when.id -off' me bench tile !led~.'~."i!!~i~1i FQwer' .[tltlIl widt '~h~' .uiIJI!~.'t!cilll. rrn1:IrUIiJIJl.S_Q. 'd:J..i~g' '~~t bod.d'le.Q['Wlntally '!IJ.Im 1IJi~ }.. !. nor tJ'.C(iI!!~e~~iQn b:et.Tht is Thempdng to '(j$e tb~ neck ro pwh ib~ ber!:ch.es h..m.1.ch i~. a~d.d. (fis:u~ .a_nd.~ d:n.~ c:h~m. ~aek. :110t 'v'erticM.r.lctuitly ~OI!r-wS.()m~dy utilized b... hod£~nt.groHnd..'Vor!' ~g. :~.g. 'this ~~ cj(~Ue[u''iiIlnf '~o. spine dha:ring dJ.~~11i:l!Ij}"'i.t:w~~FJ. cl1e butt . ... Rifiilll dl~' ib CDge 1.:s~ tlili:s h..[JJ_ the s!hmil.kfi'~ift:ll.lin .1!l~' ii:ight" .l. boor fm:1c.II[ 'p!.fi.cJ~. aad hips .shO"I)liIrderB"j g~.).e~ d~wti.' bal!d!.:ilgh.b.ti!s.e.roe ith~<lIi:h and keep '[~ chesr in .. Used.0£' '~b~:e ~ad.t'o Wf1 ~t·h.~cil.hjp!" «nil l~~ The befiA:h p:rf:S$. :il!fid the hi.'l!lndth. ~liLd.e.s: . If ~ yOt:i. h: adds (.legs ~I'ie m.thH1I~as br.c~''rIO .' h~ndl..udiJc. -: _ . tQ~ry cl~~ . r-nU'l:!:tml:l~~ ~f ~iilfids1001I~ 'rnD't::tIgc: to..I~J~ the.n~ '~OI 't'b~m!oV4.rN'g loos~~ demtlil~I1Utl!Joili.mrur:u:. neck.ng.ck.nuue~"t[his i.m.l::r-ch~5.~~iL'i bcfi~h rutd.pres!>" DQ Wltlt: push 1be b~rl i1l.ulr ~ocng .Iu".1l~hillg the .ifthe' llE!'ildis .~~[) S[OI11 of tlie kixu.~e.ion :sillll'~ru" toO wraJi: o'f th~ .P:p'e:ff u backlbi\i).aniteriPit':ell1:.pO. Ihc As s:l1ehij '~~ tliililCk mlJ. hruf"..tle neci.ol.. 'and leg pos'J:itinfl aeim<1Uy Fep'res.\"OJ:v.:r' h.. A~ @ pr@I:."da'ii'ee'dy~ [he...~ .. the. [d~.:~liSck~ .e. this is ·n(li~due' same .I1!p off oJ the bellC~l" The l J me _.m~Ji]:'t.s.e:upper body has the :pQ<t:eJnia:~ to ~f!' hn~Qlvedill dtc ~ .)" 'iii OOm. h~~h posidun ~tOLblishoo whe.._- - - _-:' ::::.~e'T b. me fret' "aili)d -rh.The . Stticdr 'Sip~:3!I-J:itlgl i~ekine:~c >cb~ 'bt~ill'!1'M ~hli'h .~1J$.. ~l1d.:~vins' the ~r:'.r."Oflit:r1llcted ml'lllilZls and cightlilljf'~5i to the' IIl:P. WiEh d'tf!' hilik . ciMrin. EIllIJIscl:e.liS:.. The 'legs de.Jck.ma]nt~~l.'~'Oi. W:!u'C. encls ~t.iiCk hip:. 'and! to protect t~e ce. Ji m:ajor :p~I~ f '~h~i'r is: O' i. "[below~:r' back..v.o.eQ: thil:'O'ugh .gs. ~ - _.2:.e!L1J(5l ..by.tiQl1~.e .~QOOtiilTibi!.e' .. '00 befl.n.the' .i:tS P~th.pJ"..idt' tti r .h:.gu~:·..p~HM.rtil: chaia dO""iV'III to [he gfi0und..g the rep'! ~.vx£n]."''O'Ilrii:' hE!ld.1 "With the lilt. .k.]leek 'to hel'p. ..i'p.y tno!J!tcl..ICIl:IOIl to ~be ~h~ fleer.a~d hips: 'thus nm'c!i:lon as a brace fu1' the che~~'.lS :~heJeadllft JEhu. ~ -_ .e of ehe .P bench dtt''Jlligtl '~h~h~.othe ~t-cbmdlmt.e Lo~ing.. - - .mvo~wj.gemtliS.~r:b-ody .c r~~1 Mtnl he h diJ-jl'1~ '!STOII:!:!!.tf':iJl YOiUf'tuir:l. ITI(!(f:'.P . (lff U~ benw. of dl~ dte~t .'t-i:t:at h .1:i.4s' An upp~t '!il~i::.s -widll. t~ beneh. ']IJ]I other :wo:rd!Sl tOll din :t.ilJ]iClJig .~ 'l:ih€ feet are on tie -floor~ >el<"erydlJiDg b(. b~['" ~m. their IIl.is 'In m.- - _.to re~nfQ.:wd! .lih.

1 ~OCl:!iie.. ii!J.gh.' ~~~~:~~\I. fn~ I :fee~ pJarntecl.n.rait!~ d'~cil1l~ !lie ~ pi'~S ~i.Q~eibn[1 dtey bt:nch~ dll~ thli:' F('I.re]iiJliO.Bri..'.~'b..}n(w.ur b~tt ci6w]].:uC1i(Jii:".u.!!I!lJlrnt~a:~tl. b Now t.~ilJly 1.o.~u"d (hos:~'bright by itue JI.iUP set.~..iDltS '4?~oM~mwi·th.r'odured by isomerric .-...cing the &l!!1re. Ther ~_rtd . ~ To.S~I.bi. ~y.QlIl:er.~@t:f ~r(.p.) M -_.!i'~ l~1:!fro~~~~ -as I!I s.w.angle . . . C~~Sij.co. fTIf dt .:LI"-(! 'I .teJ.b.. ~ae'.: bnc'k dolW:JiJl. ~D wa-e 5"!IIJ..cli :pDsilio.:atr.k'e e·hecwifl-.g ~f ~h~ Mif-$ d~1 of ~iJinrnt:t wlt'b the b~C'll OOC-I11CS as the HfiDe.~ .tt. W.1.Low.de~'~in~ belliChi press rakes .".riv~ 'ilie.~ffide." cl. .] pop.IH:t:I~ .~IJd ~ly. :rO!l.t<!i~ of ·dais pO$itiO:m1. ·bmn5:tnn.Y.heavin..l.e.j .'"' Y'!jJ'I] ~~..te.~: .adllruiil.t.Bridging~· clu mte. ribV.WC hi$ cJh~5't iU1!d i "II. .es bY' • Ui!2ll'Llir:rg t~:vfi-:m·Ovtm~ilt mJ~(.l:iDD'Wll as .til.' ~ 'W:I!~tl! 1.".Site n iL • iiI .t rus hips: _._ . The legs drive 'loom th~·fee[ :1:pif. r-_.l~nJ.l~~Ei·(.in .t\t._.tkeep y.pf the up~pfet b2lik ml. Au..~~.·thq·shO!llM. ~li~ up th~· ench w~-.Llf 1i::L1. :!Iway i~rom cur ·ita:rg~t mu'ScJ.!!l~.lllig •t • <K"tive'~. f'oren.l'~~yj' .D]:tiol1an.ui.I~hN'6.)f.timl'.t of '111e.b. OiFf~ve. 'IL .·~llte balr O1IiI:t and reset 'I:heb~l~: and do a 13'el.push hillt::k.'Dauu can bii. e.1~lI .is its t~dency..'deva.~ it1coo~ t:h.the b~]" ~bi.g8·. After <1.g a oollrU'o..V'usia.lilfu.~lth a s:1igh~ e:Kte. lihl~.~-. . 'i!:he he4:1!dI. :ri:!:lclg. dedin.~ ~ :. O"Qf1·~.dQ..y. Lcmk: :a...f.hoJidi~ }"'QUi' ~~hgwclm ." ost: people c~.'1 1fII' <l!liI.ith }'\Qur' l~'{.U .er body ~') 'sl~J~e[jjt-he .ji!l. ~:~:Be~"'E1i1?II.i·~ps.a:ue.(.1ds '~Q 'h~-rQ. Tmt':Ib1Iin ~~C!~S 00 ~jfjc.e.w . 't:he.ike your hands.. .lj.nterthe' :~Q~SQ:f:' ~h iMi. rgum. are oo"wn into the ·~t!llcli.:~s the 'w:ei~bl: of [he .0]'k :e . Now. a<mJ.l:'V'e' 'hlm: 't'ilk. Ilcc. whi~e feu IOD.· :" 'I".e· COrne ~p as hjs b~k arches..!j!)t th~ floor bnck up Rl'o:ng. 00 liJ€ Jie cib)w~ 1if]!posicion on die 'biSndl. '~acb t[ijg dii:s tCi"C'hili ~qlJ~.l . . by 't!lllkillJg' arch out of tile b~ik.~. '[(t.i:p ~f the gl!i.I :p\I.IJ..to lead to bri~gill:g~ll. ~. gym • mh. to~s me w. fl!O~ eh::~E'e :mil!ie~ :m~t. bar una-. ·tth~baik .d 'b~.III5:Uan. ooj'Ltr'.! "''flliJis.35).-~rt:l:>J:: rpD..Icl~te'~.pul ~rity.-e he rn""jntruns: the' c:hest all.ii' (:MtribliJt~$ w pKiper r.ouMnbserve ~i. . tH bench USln..ll~.s..· t~t~ h U'.J M" .· J1 Fm'li:~ i!lifiPJi~d bY. . .tld fOf by ·b.f.'·1!lw I.rn~~l." OJ.."g. tbey ShglUld.:~ct 'lb. d an eac h S'<IIOl!li id':ell."IOidab.llSQ1liLeu·ic· :k:~e·~~e~~'i.dgini· ta'ke5 ~Q'J"k.d.aiI1~(i fJgijn. _.~lecl.I~_ - Fj'ghfti JiJ.iU:. or :t:ilc:t"e'01Se~ .e '!.trd5 '~he5hlQnld~JI.ttg.~IJj.e . '~:U$p(js:L~ioiJl. Wa~h fiv[!. cGrmc[~y (fit1l1!rie .e . 'bUlt.e.che5'~ height 'b. lean . 'r~h his: ~b~~td~n._ '~he:.·Qun..

e' yOIia e~n?htitl'l!these princip. Lifci[JJg 'the' b:u:tJt :1m_.hl~t~. l'h~ b~t~k . ~:J. Th.L!t"€ '!lM' t]i:!iruEC' i rrto 1!1~ 'be.i5'w~:ule tieing it.verbw:eir.)m.~ th~ me: the poteJiitl-al 'foE peer. \We: are 'r. us w.i.'!<clk. ~e'ks: at ito use .N~-c~rncnt. :ii!iIla .:.e :pur.)..oCil" Th-e. .I'1o.'dl_.dvt: beillLllI :afld.\"e re d:Ue'iltU..y.Qn.~ii'f' 3~. 'his bu~.I.OJiD side.. gooo !pl:l. b'!.during.ii. w.e te mp... IOlIl1mmO!lrnI to ~cO"i~fm~iQe nd a .'1:: raised ills ~JI1t~ .~y"8 ~f'J:'eJ . 'whY' h~ 'i!i . h~ 1!i:)W h3:fk Md.id . ueeds to 'be made: sociaUy 1JIlJl.:wOik.\1I~ ~l~. .'i!t ihls.tetJrli'hl ~.Fj~..h'D1l!e'SE' correct lO.l!ge'of hll~.'1'0 ~rdj. :ptC)grnm.O. hll..: iI!.l~ 00 W[ ~1..~\:rdlecl3bo:u-~.C: Jt!l!J:tdsls~n soeeer."Jri 'we :cm(.tr-en:gili .ryirlg 1!Q' lift ~j. at..1'c w~ !!It-e.~[Lgbt~ildi.:iIldarch :his' ~C'k.the b~l1ch .ce'med .U1!yingj down'I' !ha.~f e correct nab:i:t. dru. C:oOOahi!'lg hl!irnd. ~l·oet::$i.e' ~.e.:tel1 !1i'rti ~ha'l hi.dij.wF. bench..malke' 011 fi$~ uflid~ h.:lf ~D pudiJ Ib!:= s'IioblID~r:s: [JiII~d~.Q:J~~ii)fth~ ~r 'l'Io~ iillJd~~Qd'5i '1!iiJf!'iiooul~~!Jlj:.UY'P'u!i' ~:t'ain~ebridgesi. '~opl~ tT.'!Z11 is e~sy to '~ch. '\Ni.~eyelwith the 'bencrn.~' to d:r~w .::~~ ~ff the' be~cb.(o:~ta~i'!lf. S:tv~ yOllJ.-t wn:il~irng .S g.5. . ~~Jm . O~l:r!:' .- - - -_ - -- __ .hu~:ewe get - - _.e ibellJ!ch pr.reaten ~illl.36).v.J. it'D ~~."en.r~~h~r :R$ Soni..C1{\1~i '[e~:ltEltqu_e~ '~riiJging the bench! like :squat.eeps..idv~l.ea~:t.e~t.~~$.is.O!!.m. AfA .' {![J]£aroe. rel~. about . 'be $'1. i-n. 'b.. :S~J:O'a. ru5 'b'Y~th ~F"y(f~ 'W. If.d. beJiie:ve' '~h~Ll '!.i!J~ro~e ~aII1it..rn.c 'to !"oor.you havi!11 to.rum.l:lJbo1Jitg:eni:ng f.doi'[~g:hi~.md~r$~~nd~..of 11.ooep~M. ru].IlN! . 'M'a'ke.J)f!.0 {fi~ .~cr Cf.f_@(ly 'l~'~ill not Wi~ny 'be' i!j. m [~~tilled (.. 'room .iolJ!sithlJli.'~h~ ~m~ way if dl!lit ase oful.!.1Jl.w him !1$Sl'!IDe fui5: posirion on .ting hl&h @iJ:' not kli:ki~'BO:tll the. see dlay~ight: umIer' it.0U. DliU.~~ Hf.sure he :h:u<n.S..! ''i. we ~n.is . 'eyes.ru[hi~.hh: 'ood:[ eemes ~y f1::"O:111 clue!.but . !iiir:tEi.P..re (.ess.I~. is ~.an tI:!J.lk. as you look [r.!iC. Qil"~ thI~ p:rn~~ v.'ll.l!l. much V.¥g a 'wb. t ]if'i T. cn_!l~.tlO!i.irresf.!Jj~ '1:. . of a.~jJ.cre~ s.~.im. UJ(~. . in .. Teactulfi.J.:il. pro~J~j'jJl.e:IJt of g. nr. AW::r ycu h1J'. '~i.b-ute .JU rea:SO!1!l!b:ie' ]I).idlg~[J[g is iJ!.~.i·'Q)?'!l:!'f1~i.i" hmd b~t'!l1.s.

.EAd)s.dbilcllin. ~~td.ei).. :tu1ll.ll~vd$" .01' ~l'l:pt:ricnoi.e ..[rever :being .HtyfO'1' 'the hips and _.:e~ :p[J~itionuiilt'h'l.k~.~oo:t placell1ernt 00.o: ~~!i.r bQd. e'm~iJetu.d coo.8e]es. selected Jot. likely to £tli~..If: LI'foot.:.~ par-aUd. 'and is uSliuill.£i~[!J in.l.oundL ']:f WiE' iI.J piii:liiJj~1f!. flOoD!':' correctly ~ . nor :6. and th~y must be positioned ~~im.. This posi~:i~npredispo.rid@~the l b'lJn.:c k[iJ. .~ 1l1.1im.:. has.r:Oom is !WU-.~ps.l$I!..\.t~'i1 :iu: :urll0. heels tiP loff t"lw 110 Wi' htl:5' g.so (iigu'["t.it -dif...~ti!lhu.ck ~ndef '[he hip.l~.. hb..rob]enl is p'i!1CiiUig ~h~ {-eel 'Up tee far. [he' l[ight-Ole~5.3rQ)" Pe.[l(~ :t 'ono.il: :is ~P:~lUM.C1.wJ]..> O'OQ[.o'b1e:r:n.l(]..r-ely' ~ liule '~ESi'i.teo da~i:' tl!J~.ree~[edl. . lifbfl:J::S.'1>0 bri~~ the iileary' ~ps.y..l!E~d"t:e.g will.mai!l:ttain. IllS of ~. . _ dl>e Wtr~Q ~$ .ood cCiaG~in:g" M'O!['.QW £ee[ 00.tne[" . [f 'the :feet :ili![J~ IUip (oef b~g~.1)-m:!Iiiiiltij.C' foot.li'i'i:!!e-~~Q{ aJ. 'o.se5 'm~'i£tc.g ~~l1X.v~:i"o:l!ii1g. :m the U'1I.lJ m.ilill~l .:!ld 'i.l"trlimt Jcm the.1Dugl'll.rni~ the .e~C1IJjlt to gel: e'J.l!s.ll pre8~utl: "'ilIp1dO:W[ii"" {AJ 8m:l: '''i:llfoL!lC.i.. . like 'this .-sed it: ~tidl!!J'lJI[p.rvcd.mUy.thUrf'!1' .1O'ruy.P ill 'r1:Le air...re<lJSUI1 .~ii. The 'ree~need to' 'be wid~.U:ll"'.i.~'Ll"Ot1.ve.. ' widcli IuddQm Gb~e. Tm~ jim~j.r..P '!.<I~ .ffiiJ:.i1$ hl5 f~~ ree .the ch.'~~ we me hips -and legs.'ii'. ~lips dl1.tel:'" Tlhey ~re ffi1.'Ex~si .d:LnIOUt (:Gp:lr.ee'ex'[en$~a~'ih.e a 'F.this 'pu~lioTIIm. Iess yeliing ~fI.iJF !Ji.to .itt1itee di~. up/down .ey m !he :~in]~. by lh~' 'bw'cYt body coUapses. ~~'V'f bend.r.~" rr cliellitmg 'The' '~ee:ti)r!i t~¢ ecnnecrionte ~'_irop0(l'ta~:tbe. thra>Ltgh.more OOrm1.! e.5~. '~[)tht t{[lt~Q (fUg(:ln ._.s: f:o.!LCh..j]J more moderate knee ~lJlltg1.e.rre' c:an:Lmoruy :.tlii:\e rn.[.' this . a N'1!l'ooW feet . 'tC'. if a·guy"h. The f~[ mustbe in 'me' ~'9'I"rr.or.o:uild! 00 oornectGd earl. o:t"'rciDt pll!li.uIl .rld: !('h.e~ tQ@ (111" d{]. oi.chW.h.ght. the :tBet rh.is snathems to yOllf '[~oo'pSj' 'ilif':!l ypur '~1ici.y roj'tt>ct~~. :lnvoi.! dle.~~p:pO\~.tl1:§.im.e~ef.$i).it: lS tl'li1co:~n:fiJ\rtii1M!a nd hoo 101 . PQ~]~in~.1~e5..:i~.m.r to 'b.. 'who have ye[ W le. ~'il(. f['. two varl~Me~. mmy people hll1itin~ u.!I:tlli. rJJ.icl! hOVl.IJ~ d:))e: ]tjiwr:..:. the t'J~.uin~.eel] in I1.~ wid. tr.N::n.il..o~gh ~ar" to ]ptt:Jvid'c l. .t ~'/1.cOl'LI~ the gr.'(B.t~hf.Q'Lrjee Pfgjj~' 1£ 1"00 lIIim:1i "'lip" rm~iI ~d lii ~X£r.fitr ~. J S). and .or.~!= Olln(l.Q:aer :him" 31!...9[lJ ~he be!'l~h_..

Lftit die is p~~I'J.ln) i ~.'1..hi.. to ..1. !lO.S'~ 'no . h~J:s can be-used: _ilil.of I ~b(!'[lcd). h~g5(i~gm~ I). the ~(ijkl~is arI.mnetLc d:i:~m"Ju~ like.i~ mQ''!.'I1l: v i~~[lgi~ 'i ' lfIe~ tlai_ JI1 'i:ll:: Hm .gNI.~e3rly v~rti~l.r. Nmia~ I~K!"lln..F-JfjUf.".g~ve ti:lik.def' th~ ..tily.. One eorrectien fo.iL1~ are .liIi lh.iilIlle!.ptan~ed arui 'me .in rell'Lf!Ol"t:it.:'!: ~r~~e a pr~os.i''~ liJier":s.': up F4l'i\N"'liJ' . die.''OJ. w:here ~o p~. knee-s are !lhnQ.rmrt'b '1!.p'!' ~tJ~j~ ~riI~l IIlIii'::'P~I"IIi£. the Jiher i:5 iItrulil'::.n~ . Ai w~diQlQ.. tension.\"Ored) by' 5C~ellJil[fics :IS opposed to the more obvious ~nkl'f!..tbm the . Of QClFn.1:. N:I<w J!:J:ii) C.5it .')od: ~i~~oo ~I.my 'Width with.F1i~.'f.Ih. w" dgr position.sthlli hrid~ do so with narrow feet l~J?'UIII.sks Irt dir.s Wily.out an_'j' add1.tIDg~~ i '~CJ ~r.y oll{e.n~r..e." .Mic. T1i. o.lDrid~E. .i.lt:!:.g 't~ an.t ijft~e:r.JlM[ IJJ)5'e . I!'DWi:eclmJiq~~. Sinii'1' . OCD'J'.st direcl~.l~ln~t tbi ' .. .d±IliC:l.s. 1litil..1" t:hi~s. in the 'Upstr'e~ components (li~re .fil'i!!..0 say that al~li[~f:rs widt th -~ir ("Crt d]e hips 'will .-p] find! i' .[II C(III'~e:t'IO'!. fOl'iee of knee .£ie-Ked (i:1i t:er.I1.be .~ !'(Ii tlile ~[Icl:J.[ee~ GU.w.. F1!i1l!!~ 39.mmru:!1l.' '~d¢'~ II.:!i to! m '.iSl. l!i\r>iJper r~t lJ!D.iQ':I!m.:: lImkl~ and m..~ftlJ.the.t. om P-5" P.Ic~ct!l. '[0 bridge.the £ee~ a~t. And .e~tensiCFJl ~gilrly ~ efIici.]cd~.li!~. rem(ivf. {ejmlU'S~ T.! ib~~ of ~hC" rive d up ...ung~C'.n·:. !In IhrJulI.it. -rIi~'~Iltire foo'l !ibaJii~ be.red ~i ed ptl ~!b r.th!t. 00 down" If. 1m :gt.1. 'W j)"IJI'!Il till &y.Plrom"!I-' powel' transmissicn.ck has b~n taken out b Qif '~b.neceS1S~fj' piece of' Uo:pplne:sSl ~h1ifs~ouJd not he d~(lwed.[[oQ.k .tees.e' a (ew dcgt~t>5eithee OJ!' way.mkle .en:tly ~ he eil!n i"f heels are il'IP' .~ei:d to.(I.e [)in :bjs. q.hipr.iJgh:m:room.o. wri~t.'b~but doom.ihu 'mmg:s in 4r me: we-.mpa~ foot :p-otL~i'O[iJ ~no.. Qot position should ~ $e'~ $.-SiJtiO-J. '[0' (lQ1l]..:1lI-~ ~f ~he]egs .Dwdlbe n IE a~"1St '~he :IilOOT'SO dliU.u m. .oDd.l~:t to b:r:~cilgie ecaese dIe' sl~.!. Tco ..C. .cd from tile l...siil:io~ a]lows for 1f[{i£.ext~mi't.s.._ e T. hr:e:~s.o::.:-[U'1. .. .r te ~Vl1er.his p'o.C~ pDs~~ij"jfliIl8 'II these pltJD:IM.llu fu.sh.t.

b.!!rt'IJL.JttUy a tni.~ -.~. mif:~t be u:ref~l to ~. . the hsrd waY'~.i'1Ql. .11lIflEl.c grmmlJl.U) O'llO't'mu (o..toi!":t'liIoll!itr' tf~ri1~~S hi nrutir..S'it[\jjD rllll~ i5lllfr1. ".of t'h.oii!&Jklesl b:.-~ The . it d:tli:~p<l.]!aJlr C~l)Uf~'i '~n.l~ere~ peup]~ _.iused . ol. 50 j~t con. 'if'iUruiili:< (li]. ~ na~ ~guj. up ern.•.~iI'."dr1v. OT.v~l1tmg ~iUlngJ. cslighrly' diff~K~'t[Ingle 1. - ~ r.eJJiII:.e.I'roMe'J:11 'goes' .'. is· '~.~t11 ..~1!. hoo'lf: weigi:u~ hut who ~mI. th.:r.. ~.1~'l[~WiJ<1:001. 4.Li. J1:t...p\t"(i!blemwh~ iroecurs l:S .\:xcfi:ise of te.. 'f.eet'eil .&.[he' ~i. O:F' .i i~! ili'~5 . rna: f.ex_J:~.i:i e !] very . more surraee :lH~~ [!!Ol!lm1 " ff'li._~. i!.ot :slL.:tr held.mpi~i~.'J. 'U. .iJ1 to" ~ille "".:ral. less ~'lji!n.s~s.d pe:ros...s 97 t~ wo.g:s" .dl. .P in 'p~r~i~tlirir ~OJi~r.iI.u~:].~~nec~. ~h~ mli'io!'f:iTIt!"Ji't lind 'Ii!o :makli: 'thiii' ibenin press.i.t.': ~I~ IIibij~6:. cooch th.'.d2L'b~~.[.iU.i~j' 'b1!1~1 . dl"aJt the .ry :lind.tu:ll~'..1.plli..u-d~r.~..H.".ung p§ '~'he feiE'~ [0 : . IUy • " " 'L.p"Knees d:.~'W'1:dl dteir :teet. with oolJi!.sooa'bJ ~ ~r~ 'W.!ilJ:y <!Jgg:r.dO'as~~ '~he~:d:we of ~hlli' fi{l@il:' Ot' 'r'h~ soles . .e-ce~(. otl:asionattiy .:' me ~i"r' j 01[:" p{).l_ he~ry bl'!!!r' c:a~. .'li:hEl' legs.p~ck.' I[h!~. foot slip doe-i.eJ:'Y hea..Fom dt:s1oi¥~~~..oc~l:O([i.p IJj. --. . But :9. stut~ ~..rolil.:.M-at'j.~..the.[..chain has :IOO'$EfI!.ill.!:D5:uHo11.Il!].~..tJect:jg.!. GJ'OO~~d. hte'dan~~r)l)~.elill1llml[e tke effective. JiLJ:. flat F.hee'~s. w :is 'p.·f· .11'" 4't.e-~lhe:t"side durh1!.~f.l1s~allto he iIlii'.~1)E!1IflrIIt '~hi5 'l.1l11io pW_Pl!:r iPQ~iti'..F. 'i.!W~ R~ not sh~tL'p" Til-· '".iIed.:b v:anced trainee whQ! far l\"aiious :pD:&si.'tl!: tb.o:r 1'1. wi'~hflat f~C'c. or iu.eOlrr.. .:hing.tQ'tee obta~iIled is J31rectW.'fee~~beuer {. • Jjlj1jell&i:'W ~i.bl. 'I.p]Ilial colurans.1.\j:t'iefS~ fi. .o:r:{t M:1Sl'laUy disartieulate ·cil. ~ ~~~.m]..of ~13IJjlL.li:nm· ~D'ii!ll[!> ~iiI mml~ib'J~ :pp'Siirwm~ ~~.iipS~ OJi"~.le~k:ki~r.U:.!J.bo: flo~!" co. Ill: is ~.c:'! ~hCi~j!l~kif.prese'J1.1b~ .1)i~~8r' body during.who iJ]s~st .:at 0:Ii .:L. the i~.ill meets o [lin.il.~ 'f!:t.rk :ham dilJl rlr:l..'.e[~fare .so:Q.ayati~gsilliness f:fiOiiU --~'l ~ .'! tb~ . .o!7l.p:te:ce kin~~e !Chan til.].IT.hilJ."fhls..."'!:I--.ltiilf'm:pIL Ally miss: W~... ..[e.11 collapse of '<1l1Jrd 'dte .tD~5Si:U/! 'easily .Iiutn. omdJ most 'Usl.tl(: 42)" The E!flie(~t'Clf tim. ~id hl!.e~. Kf .g ~ i"ep i.L. 'cllOji~'knees hgj. iess n: I thu.F.'Y· BOOT .liil)e:nlJtedi by :lime-eo .~s . .~J1'y r. Yoo !:[iJiI ~1~'1ililfy iii1~~!tli.!!.: -1.i~ :iI di.'~ he e no~!I'c:{![Lr.~:Ll~d . . .".e ki1. .ghl[ i~v. ~~~~ as !pLm~.s5iiJn~dll. ~h. Any :ro.M._11 '1L_ IL.~n.. ~Q ~i~'I!~U:~ ['h~ tfc:~.'i. d. lUlu l.ppe~ii'iJg.Mu~i~Ub. d~'h't!{'JtJi!"'\. u~. 'nor' :t1.d.kmrtuc chain.m.the kiili:~~~ndc1X].ea&[[i:~101:" ~..i[l!g zyff' ~hern. me 017'the 1.e ~t!h P![1S:51.on b8l:l!cA1ill.e bei'td:Jl 41.mUyl~~.P!I!J.d:lJiilr:f]at :feel ~I.r.(In 'i7ewJItS in 01 d. '"Ji.e-d. ¥'fg'f.fihas been interrupted. h.~Sled :rep or I.IJ.{i~g." i_. nts .si:d:er .lIp.ve. b"'" " ". DllI:OVed..!the i!.::~ILI~ed 'b-y elJl.u.~l A .S$i..g the .away" A.' to :l'!1n.)i'W:BruiIersr. :r-epr1!$E1U.oornr" l't '!llIsll.e fiea.p'pe'J:1S ne:[. ..ClE: f ooby po'!l!.g~lie it oonn.lci~g 'th(! mroe' ge.'llp:4mcl.rde:r (tlS is: '!.'i·I.1.

3)" The lret .'P '1." ~t"oliE!~~.F.rJi!t!Ji' mSIii~~d.hut 'w:ihQ '011.Al.J ei~enS\.de..t. illl1'l"~ltdf.~e I!.height to 'tile. ']f rou find.m~d.s.Jit' of ii'L 1.~}o:uld he m. :bee 1I<ll. '~h'iu tl~.acdc~if :an. s~n. Whm.y -strnigh~e:IJii1.1.:.makes s.:a:5e:·be ~Vl'Mcof thr.~lin.0 [\~Miz_~·the ]im1.el'ee ol spi. the 01<11'" sho!:ll]cl. d:L'll'!i:' tIlormal.e~sho-iJld be.edti'm~ is a ·had.'jj U~~ifiJ.-eI'(:I.g thIn knee.Oi'ir~r rhe .nrally .n~ :Foo~o.mdt hooks stl iba~ dt~.~1:e~~ iliat rll~db-o·w:!.ililllll tnro.~ le'j1m~ [0 :pia:rai:b. the.S too.l!~y time a l.s!t: m.JcrlL~l st-. !)[r.ro~.from t~\e h~gi·n. by b Iil 1i~ile .pfe 'Utilil '~bJ:r ~tr.'}'·l..nov.LD'!lI.m For.-pll.ettd up in ~he'c·~m"c~ ~n-d.\1: nheut :UL The be ded..a.8.mtg Q.t.~IiI.itilfll}f':med 'L~ge+l who t{!al~ze-~ a the be[llettt.d t:fu.lJr.short s.pwai.t1t:r. p1in5: ·of:t1]i2: S.P.'1.earned by alack of huno.k.h..pp]t:!5 re . hdd u. s-houkl :5tup by l-he lee Ir.rninirig around m.nr.- - - =- - --- -- ····iiiiIrrrn .QT'Econtml over .tl'l!lllOIl to see fIIQVi~]"es.b.hi(.e~~. ~xi!'e!i.[Pllt coming olLU of a~ _gol.k~etil GOImfl0[te.. ce. :pQ'i:enti:.lrl" :I1ex.able '[o·lt. bae is :ni1l1.ee. M~c:il._h of an ll.ure~.I1.. h m ~gh~ d~e tll} lower bll~ be ~r.1!r.P bench s. ov~r tbe' . the musdes when the bnr m('Ji..ks ~r ~~f.f 'body is m irlC"i'<t9ie the ~eigh:[ rh'at:<Lan ·M[edl'bu~.tik inro the· r.'e.dersiloQdl the 'VIISii:' IN.-.he·'elbom must .e' £L~t .]. \'V.honks oJ '~he r.PIi!l!i .b. t1oli~an 1iJ!nililj:I!tr¢d.d:te bar up aJ.t}'l.'XipbmtLOIiiI • .~ 'fUt.D'U!I.LiO:p\t"$~r . the 'tttP h~ .!I~rt pws.f•.sloi!J! 00 'ii'~l.iJf:lll -li'liIll).!i:'.prighiJ[s ll:l:1ti!.e S1L~Fl.1:111:: g.eJi.imioruO-U!i.. . t~:e' CUSe' .1nd . ~~tat~n'r ~nd (he: weJ:·gb'E is: king s!upporte:d. '~QPthe bill"sniO'TI: of t~.1IjO:f:.back I~ay ~e~iiiil ~i~e :r~:d'iL~r .:p'iiu:.t<ht:· S!'_".eewiTh ~Wf r back ..t~_i·~.OIJjdrep.ljr. r-ou 'will 0'-1 'd'!:E! us.ha~.:i~.k4JUi!j . S![r.i!tio:lil_.e· tklilg e .ffe r-l~~& trainees (It:i~. to t~. they lQ".ui:r:tg olE'i:.uil'ei. '~hcdbow~ mN$~'be '~@~k~.:: 'btu :Ii[JiO''Iji~ down O''l. '~r to j ac!:o:mmod.tight· to are pel'u'!Il[' the d~..re '.-1irion.'n.ht ~r ~hstc ~Ujd.tbiE of taking'me blU' out on oom e-1b~i'. Ui'iItis ·of '~heafit\ ~r.O<. second ar ·!thUd.?~d~d bru:.'j:~·.l.~·~tgl.~hili!t)rj if the spjlllal [ig<limeJiiLt'. 'me u.r.e i:h'in the 00[' is OVrM:"hi:G.aiclt.eIlOr:l'i s.''e.eil un•. flo-\')[ for .j!'0'U' h:!l"!. the exercise em s:r:m !be done ' ii'.th~ti:enflcxilik pCQ. to b be cllen['. bench positio:L'!I. pwt~~'!!fll·~.oll:~h~ give: it nc dioYf.s fee.out 0''!.~<m1e5.td.iet:h.trainees ''W"9:ffil'jl he-1llvics'~~et ha~ to f~ug hl~ o\'tmet11ti~.d srlery siitld.te. start dO~1][].e~d!!i:~gprt)Ce~.s of ~:. i:11!i1.po:s.Iower [hie b:il:t. is !i:llCf'ltii1.~ fOlJliJid their p'~ilC"e iilgalnst the. ncki~g r bar~t.~mevemeets.userul in.t ~!ild M 'l"~~€['.ur.mg:!>s:es~ h~ '~H1 kicl-i.~n.1Jt. NOI ~PGd~ The UiCBPS: sheuld Took tlie elbows..it .fOOI":'U.'): 'WlLO :sull illee&~.~: !!l. posi:r:tO'n.1!'' the ('best. of dO'~g h" 'tAm 'wm.'~ Il~ ~he :~k 3f'!!d.tc_k.ci~~g~@f O'~hetwi5e 1C·~.of the '1Il!s~ of ~he ]O'~.)0''~'hel~::.. .'l!s.e~tarit. ~tai[)le~ ~~rutlJH.tUtl..io:t'Q.usIecated ilIi:foIVe [he f.Thi~.u~ ~1' reflexiv"il.\'U !O''''~r We ht!~J ij:nd neck The bar .mk.oJd kid.lt.e' T aBriI'-the h~r {'. .'Os~ItIo:iinttlS and (.1tcioru.:!i.th:ro:u~ :a1i1:d.: and filC't 'lhiili: .to.ltJir-e [UretlS. .'t~c·tireshfti.ku:koui: wMe.j'_ In..!g:~ •. jkl. '[f m:t doesn't.mg..bis [~~t'~f.~'{nfile:k.all 'W<I!¥ .1.bd~.al'118 'm. f~il..ni.tIC1nJ \~hhprobl~m.t as . Ir is. tell hhu ph.h'!!g pO'~iicl'OjiJ--t low~!' ~b.. Blo~.p I[]~llry the k:~dJo .Hi5htfi'nimlgthem out 0l!S dte'}' mocv¢ (he bar -dOWil.t t~il b~ uid '00' arld .rood}' IIJ:n.d!e oj.p :h~~ dowf.t thlti .iJTIg.L(:f' oJ r-..0.(.i~O:mIlfolrt .. Vf'1:'1 :SU'ill:l!g. 'without me or me the ·chht 'OILm.lh t.~re. dtL'l'bar ~e1C5 ~JJ.0l.+yerur. U he. . It is>a~oo. 11l1~sis a ~u·.ru )r.'tb..tinG. SlOpS .e:f. ~:fy-ou hil~ Ilot.d.plsee ·~o. wo:r'ko~.f"peatecl1."'f:.<Ii~f!' sl1:o.ti[t i111.r<1igh~.g.t'(..ep !they miSiS~diD a.~Diller the.l1 trainees g{'[ in the b. 'bm lIJIm Illllitil then.-ei:ehifJ:g the exercise. A~ all times! 'when the ha!r.abovle . CO.should mOille . that :are . r:e!lwm. .t~:itw::k in 'tM.iil1:dlcalJed1 bu. beach.i.IfJ:JJily.ftec.[dl~'WOiitkO'I.d~p:ooced.S(' in 't~~ eo ·5t3lt the ~e.h.Y'I'point: our m. djs~![':~". do~ d~t. Y d!l1 wi~~ ·this ooc.ill] U1. The unr a ckJ f'i:'I.d:.o~~.

l'l. it: 'Oii. .PQten1l~I~ O. taking... bar' is" §.uprighu.OU~f'.iJe reasons.I JlS: • .~t le' !p['ope.. ' __ ..i.~d..ra.hooks:.t.~ . "IXfm ensure tha't it is' hl.IJ]~!l.mm.rtfet.!.ht.l.. out the elbows gGt ir d~<I]". . .ac!lt.¥if'~ 'iJ:7 DloQ'f:e ]mpurP.p. l111ike .~' mar W_...that t.s ar.y.r.es.~.s~r.. ]f OJ!.'prigl~. ~11~l!i~~ O!..t.icl.l·uJ!)}k-s.'[li ini\i[]l.>lI!dt w~thl~kled .y .1i1l~e'J:'O!i!l.and..:':11i1..e.'~t.ilrn.c.~od.ii[!£i'! .s i~ n!(:~r~ny ". th~·b.~t. . ]:ne l'tE..S to PiI'.-n ~: nc Ib.w !E'Jol:tOL seooDltl. rry" .it :ts. .OGI"io.a dliffcte:tj.f~wI Ib~ inlmg~!'i~~l:y" Som_i. see . be (!fj!u.s1 tOW'.i.tr..-~.s. hClOl.r 'f" .U -d~.e notnred. 'Wliri:lil-e'v.n..rli to 'thee..~ che.~ve:ry 'd~l!"te... • • ye 11·-an d· seream aIDDu[ ~:1}'.r~ dow~bcfOlre .I!ppe:n'l as 1'[ ]~ .!I.uil]~ '~ck to.~his in..ill • 'When . .om~ to be missed and dIe' :S[po"i!.5!t.nDoks wh1JOU'E Ever h~:'!..jm~ .oF'tbe e'hf'st ~[agruJ~ M)..hop~rnL1ywi~hQ1Jt: . .F1j:.hooks_ They ~hO:1i!tcl.rdl?6'.f.e!d r:..[Q .n o.i f' dlE :~p O sheuld :IiIICI¢..Qt t. ~!ilJ.~1ll i!1dlj''!. C(!iJiBg .~~' I.e' ~~e.~rion ..1' lack of .sure that yuur' 'lralr!le. Y ou nliu.l 'li:red e:~bO<W"s not locked out.t .liflDflj: fruf1IJJ g~et. "ni= '1_.ehsr dow.iW. 'L :Y'I' tne L_ arm.:' e . ~en locked.s to the T 'EQI ~i:U:..i:th. It nukes ~e.mg p!r.~de~.he hilltr. . :£~~i~~d. _. [he' S_:.!i_.1tt ones.~~gh~ roam e.:8[ be~made m [i:fillsh d~.s-'" .st or his me~t_b.Y ..a'Y '~t). ]!~Is (ol'il.lit.PIia.e.'[lOt paying mte. j.[. elb~iw l~c'kt)u!t: b. on the htiQJ~:sljl"t! t~eY' b@".iliEln 'L • IL.gp.y!goo.iIS" --f"~W.:: ~r' JP'i!!th prDH~mJ."i~1 1~~k:QL!I~: po!l~tl(!~. ..~o R".fi.sl: his iL .j}l::'& the :raek right off the m~5t".~ the ehest 't!i:3r!l 0[1 the ~"'""ii!ba!~"If .sh~1d ~_lve.' .~ YU"..~.Atik wh~t h..nme oor u.>" .. an 1J.g: ~lCii'r.~~b)w"S \H'l. I~ iPi[ifl"le.llan~ne:iS 00' ml'l.they ~(k cll~~~r'.oper • ..iJjckill1g tllil.read.or.• li.a:tr! anm ..i1 !O:~.. will a If ~Ilt.ce :apptie:.eI~[ ~'~P~1I '[~ '~.ntM_ raiklng OL~r.u~41" o!~ n~~ i~ OOlfrlfl1(i!) ib1~ :~~.""he:n>''W1f..v . .'i/iI"ll.dJere will hi.~k.al1~et~l!!lIghii:to fin. e ih~ le:he$~'r!gh~.OIlj >l!ld ili~ {<let.t'!f'U.n.:m'OV. i~'wHl ~lw~y3~ ~bov~ '!the ..pp.press tI'l~'iStend! ill eU10w lookom. part of the :1l.sitioo lover '~hL':'t'.U"I..r.m £'. ij.. dlow.e' bar.a'bo'll[wble~her h w:iH rac.oti< se~' Jlmfrnih~[li~' '~O u~inoe$ d.~. Ih •. ~ ds O"'I!"let the .Ll '!.O~n~f ~~~r.trnl.ree~y doo~ the iSe~.5 in :po.tbt ~aj" i.v.'LM:iol} set 't:he hilt dow.m~ssc..r i~.fj'ot ~e' . d TI'lJi. [[ sitraiig~tt'r:i!iDg.: rod§.hawll:' ihe ~i:' eome ~df. u.~'b¢l101lgh to !l~t '~fiik pV~U. and ibe !a i 3po'ite:.pridut~ .rg.! hlJ:l' iL. :~O["~act~.errol'. !.errce for pmiti.f the hooks...~.~~..hJ!:.~nees.·. I'~ .". whiel!l.:it .Am it: ~ndiC"i1. IW~y 'in' - 'f'-Il.1..tha t c[H .·OXi~wi.t pIace th~n ii~:S~ill'[~rl frti:lith.m '!..~ennltt]]r mi-5~.Lr 'I.i? the hal' o.!lders i.'~lii~..:U least one side of the. -d~:rece:11y'abeve rhe ehe:s'[ .. be[lldh pre~ is' ll:. 1 te. be~'~ thdr I~Jb~w$.~erfails! ~:~is .tb~ 'I!. dgh'[ . . dbO'V. ~he'Y' will e.'f '6.i~ CO:i..1 tlll.tl~~I.~k.ppe. I.1iJ\e:ry'tune YO'IlJ.I{5 e."" Wi: -'" .Ue'.Llt~mi (beTiev'e: h' or nat.uil [h~:rep~ ~~~c"e' :shO'li.9<f~(!!!11g ~!.\'t4!'!!d~ ~stl~ 1iI:!)i. @[.'H:h~~ fh-st.d: the.l!I. :M~ pl~t:~.' is g.r.UIif! ~~~ iDll~~i1Ill. _YQ:m: li'.er' it ~s'! Y'O)l.\IlSi1.pr.g.r.1I hook by' bein g '~OQ' 10'1'11".@:f ~aki~~ i~dO'w.'a b~f path .:6. fil'&'t 1~f'Pd11Jete.1 The beneh .Qing '[0 ~me cl.gd~cuIl1g.s the ''!ff'~11c. ]f 'Cb~.!!~.r» : ' _r. b_.] ] ~ft<tl~n~.n:cdy ~t. if it dO~l dne tn 'ci1f! Jack ~ ~.Qwll.n..'L·~~. -".~ oo!l.~ b~~l. thell ~tid!e' :it down OIJ!i:O the . ithis ac.~~ '!CU"'" rum: 'I'" 'IL • • ..1--" 'i"iJ .ri~ n::heL.o-\~fd's. '[he.:very Wijlek.10\11[.k.'I~ L· 1 W.li!:'hie.{I. eol.. '-'.I' n. :).pp~"'i!.ud" p~Ferdble to .[]i.Tihj&..-. lte m.'fII ..U-T.J. his same ciId.d!fli11.I:U-ilIHyhili.'~ .l:liil:"<e t ..is tf.~f'Y 'E'G aet '['h.\'~.!I_lI '~ ~V'~o.to-:"· uiIJIg 11: l'IP" .the . ~he hahh.'S 'W.fid \'IPiPiOit"Ib~a 'Stil~l~' eople p :se[ if).IiI .tl~ l[Ls.:1..

h·l~SUPpOf[. i~' O[ ."h~pxer) pfQ'I. -.a't:W!I:.lrn~ dil~: r ~j'(h t~"q~1r.mi:lk~ S!I1LW' :p.o:uW.st.'llan. b~ insrruered to: m'be a 'h. Mor~' eX.ssoJI it :p'JfO'vides .r~e:ncoo.P:ott Ear' .!jIUP.l mallh~uYlult ~"5desctib~. Iess fo.. I~ wdgbt is lilleo '1hI!ls.e~ iht.evesyrl1ing is set Icer.Lt rj:gilt...the' :@. ¥.ud:IJ the ~b~ ~ilDnO't o. of the kinetic: .'LiJ!i:'es ~int:e ~fE.~ f~)r PlJo're dfi.ecil. d16m: w... how ro do .iIL~reased: b~ik.re. ~ OOjjJL~e"De drlvew~.:ribl..slJ1t-e.e bar by.r~s.~e 1'I..eill.a:tiISfuli~r.Ij:Ie.td¢i: '~r} use IOi'!i~' 'bre"Jiw.ep~boM I'~ The [.iD.er:eils~ intra--:ilb.A.~'~}lI(mISS.en i!"'5.hen they' ooLUract'.r Cf~igl1:re.I.~1tlcl!Cko. ']ifit:eN ~r 'bdd t.s. '~hebench .es.n~dl bY' :t1I1rn~enreil. tiig:hmc~s.ili'f\d.op'pm:TIll1t~ty sehool 'ito 11J1fe'\rybady on .~'i.illblr: ~t~iljJft.dcpe.L"'e'Rsein .1!Ide.ltilil@.'the sole :ro\:!!!1:'. :s'b.!Inw:bk'h ii. . p.r.u~ mdcing .j!'iOSl1'looi \'!i'ilHi wisumle ":s~f.~ 10:£' S!l. the r-epi and ex1A1b~. .-d 1.AJ~ J1I] the '~$"f!n~oo.rbrc~ 'iii .l' 'tlue clii~"$~.lLjiipiL'I!cli m.~sb(l:u1~the thQ:r.~. Thi?:Y i::. the'. hI ~h!:'~ii'ia!!Qgr. h.t: the ('. <iJlon~ 'wi~h '!:ht.th~ big' ~r.ei~ C'<i:vi:ty ciln'e to ~he' .rce get'.n!lliC'.!i!!.11(rp~'tZt hi'11:g M i~ fot aU bfIJthdl.i2(nl. bench .p~s..~liiin!ilun~ liio.r.. to trying: '~Q p'ic~ 'IJJI..per.!!!br!w'.rif"ll·:t:I"nr.a.'!e~s :!!!le b\liigb~.'!5l:Em! lJ.lU'I!. 1J.rnc:lioTl! Ciliil he tt"".r~d!O.~:alo~arn.~-.th~.le ~f:i.I'!.iist:poJ" SI. the squat ~Ild is de:adlift~ du~Vil~JV'.j'l. .IP[. fur.(i.:-J!ent tr.r:O'l'l:dedhy ehe bi'g" held breath.u.! 'th. [pIlHbil!lg agains't wII. £~Ii.eI!JI' 'lis w.!' lower boor ~:Q~~.erto tih.r:t] IOf .~I. J~'~he pee: 1/ii!Jiddeh @r.re.dy.--------~.e~"E!< :p:. "This.'Of Ul~ Urte~. tight rib~~'(!! ill(T!.~Eh befo:re 'e~cl].t~.effide'nq in the 'b~[idl'press. cigh'Een.~~ii1 ~iJ.ea..llcemeaet ugai.5 absbiJJ1b~dli Of' ~:~. k.~~i'!fe~\" . Y 00 ~rno~' d!:r~klp tl'ie 11l8xinJ2I[ ~~u!f1'~l''h. Thr. ~r d'i1.. wfu.ljd:ed 45)". p05'~ti(lli.dQnllool :p:W~$S~!'o!l!'~a!!ld.esk be:WW'.ns[ <I.-. _ .'~fiJl1! oo~ '!J!i.c.n. In the beL1C'.vy 'wo!!iglu 'w:hMe'~fidj'~g :i~~.. 'ira. the j during.ijj£~!J~S' oo~ fj :p-~I~fIl1.ht. '~O . 'me' rnu~les a:ttiliched to i~w.\iJI" tI~e'le'by .pp1il.~'01 n'be fUIi'"@t of ~h~It C'M1:.iit.e~o j 't.11~ ~'~lI:tit.. i.efo:re .['.. AI~ L!I"..iciles." Novices.lV!l!~ crra~k2li~y W~t~~.[J].t rwJ.'lrib.:d .f.- .'E:hf - --- ..t~H~11 b~g 'ill w.ben .rulll!Q[.?I1l b~~' WlL~o.~~. Pigl~W¥!dj~ dcvt~I~~.t does not move when l:MY (Oin'~("~j 'then ~~(lr. ehi'{i'1.: $lipr~J'~ :~ml.~e:r. iilght s[r11fcttu'e' i:~.::: :SU." - - .l!omJrolilb~ eUFlChy '[oj"'~~jjiLi~lt ~l!I]c if.e"eJl. This .f@f. -~--- -------.'\Wben....Id~u_ci!'..lgit. end.'~~..HiS£-e:r' of .i~!'E as .Iiit. ihc5!!::.tpow.1.!Ipp~n $o.i..nOt l~o:~J. 'Thh 'Pilik.ijldmtil IlbK~ iii. 'Ek .!~l'tmi!'tf''O~..ilIt~'3.~I1IL:C !Pl:'OJ!iin !S1I:Jr.ut 'Usm~'~he V~1:Y .th.!:tfS(If1I.lltlhl..cted d:lJe ground! raru_~~.ipin1li.a.::h'illin t~h'i!J~~: to rru:)\f(:.!. <Oif 'bre.u: 10\£1.n.i:\ep~ to .ilil~[I!j~ QC.!!1'Iii'int '!tie d~el0.li~n't 011 thl!]~n~~h ~\h~' ~ld of ser .pe.y' increases . Sq~~ . p .dl! ~!l'ine :r~Cq~-:.e.re.i:i.. rne.~~(lI~]iJg'CanQ.~ur!l1i.~ '~e it hnpiPetli '1. StUP:lEI01:':t.e.e' as opposed to f ~lca:~din:gOIn.61ile bar.~.~ -.adJJing dlilltflfl!!ll. ~n.

ru'~_. ~Y' 01lJ!.".11.tti'iU1Y gyn.du.h:ypo~l~ .![if toe: ~I..· of .le [i:'i:tt Up'.h{jr~ :rdmh~r.II! kiti.U I.§b:ed.hingdurin~ the" set OClins.Jthe l-e:p. .ch~stl!o ~IE' th~ 'Nb stru:idi[iJ.a.qutd~ ~h~l~fitJ:n! 't:lita't might consist of only .u:ne~·.mOlLllm.J. :LcS' IliO b e I!aim:~ ~rc.e' l'. . . '(he p-e:~ ate .''''Wo rn.1"Qh·.h 'l!lIjti:1!~_ty..t fun re m±:sS' the fi~X~. T. IJIEe'rlliu.ut·irl:.g.L~~' .n1_¢~~cl J~ees. really big '~I~~th.j !i. • .· '~ .~ s~y cijghit. .t..en~~. ~.!p~.b~on]'es .e:r ~~ other ~ <I.tiflDlltllJiOHl. y'OU 'CIDl h~the If dl~.i.~'€by' the . ..<'IiI~J\ <rna 'some .e' eih-aleJirllhale of tidal vo:IUrrll. •• !.ilIt tire top' w[1!h.J:Ii.s will ..y L. rue. ..I' 'L _ I .yof wpp±~ '!J{f{ t~~ .td. .ilQ!Il~ a~d.eIllcl!lgh to nnow 'thr. !1et 'will ifi\. is ..any. WI)r'..' IL l. .m.~.LoU 1.liO%.c.one:e 'th at tne hI" 1.VO:r.IS 2J.~rti~t.made.'..i~QW'iCQ'rl1. the bei1lch is !'f&~Il'I. l'E.. \'0 h" ..mit . .ring ltIj.!I:1ir!!eti. l'.5. .imfcil.• · ?I!. ~g "IIit(. 1 1W.c'Om:ple1t..1" i500plS Ul '~ .lbow. ~.etD'IIe'n.prcss.'~iglujfrom .ote .D'Yer his he. ~ .Qj.r' 'L.f.. se!t '[.e a.e".v:e.hJ~ '~!i.iI:Imi:J1.is~.l 'Ib.}.~El...oIIl wboJ~ . on ~he' r. l L ·.huge bre~(h ~e:l] b~'f'QIt'etle first r. r~·~.11liii. .i'!i!'rlrll' J. B.~p':S this :vimy be[~n the' d.igh[i'te:~ . disU'~etil'l!gr'Frow:a!:~Q{IIg..f NQ b\FeadlJ taken .lcl.he' bile~~h is tak_m . l F~t#~· Il. .'.. '~~ilI. if '. locked e.~ Ji. :lit !lie mp (ruI'UllS.f..m~~t amgle>.iW!I:I.[gamls <W.!Ii' ilJefii. wheTii the rep mrt:t~~.l'!!iO.ti!e m is.ftJ] &~·'W '~ooclin:g . Q~ll. 't:he :re"it!.i'lcl!:lompli~~e~. _...~.ry~J][ng should ~e. This si. dl:t.h.l' '~~t!.Q 'be: :6ni. '[i1r triOR' .mg guy' .~i~I11 ~ak~ :~~« C'.!:>iiA~ man)' lifr~J'~&cld~· 'to fOll~gOit ia R-.eover.re' r<i.Qn[t IDiUI!gjg.:. 11 .n (f~urc 46).re~)t.[\E film ~.. of' t1d:i11 voQ11JJ1TIe.\405~ Qf the' 't:ime.an:r.i:iCQmoJT.'~!j:lng Ie:'."r.y e.~ mClJ.e fact In'illt: .9...:.' 'h .rl.t\S to ~ li.i1'aorn.L:pCli:1~fnM~l~ to .e':fl.'im!.1 t.h tne 'iL IL· IS {ii.:f.~e.e. 4'6.H:l~g:eand.'I.i:-~h'~ .t!ilio~ 't~gt.i~..tl:e ~oor to dle' iinger.ill.t:· fimm!.c-O[lr.e.ete' mhil!b.en lJ.:mQ.l~!i'l(l'ijdl~ !lIlCi.• pcopl.e mUtlWe !&.ter.:e.:: .1l·:'K·ir.llJli:res:too .vei.. ~ . :3.vLil p(~Velii..t a.f loo@lming' of the chesr: 'EO exhale . ..~oa.ve.~ UlL .~d .ple~dy' .r. 'I N .o£': the 1:'ihcrJ.is il1.). IJlI'eiJt1Jl!:i<~ ue is ii1'bOtl.P!a:F.1.dui:ing.~ '~Oolo. up".rs 'wLU . 't:Q:r ~.~eit. :p{uilting.$..P! y~..liS iIlfllluuu ~te. :!leI[ 'lli.wiD'plL'ii.-<1. '1.!I • .d this t.1J]..xhi:ilhIri. :t~p e- S''fJtt~~ I'.~.~. MDr. ef maitl.mg. hz~r !'i-iil!il.:I .lnt: lIJ. if the set . :f~tY.mJL1'C'hre~~E.'_ h.f . L..

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