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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

s~lJngle li'Lifhl!fi~ irh."Owe:r ~rJP Old] .a.p!J§~ciQ.bili.A . :(~l nr the mp . Th~ ~bumb 5!h.p of 't~t: b~r.ll.Mo Fe [0 .[e peeson to ~~ 'more eomtortao e under tht ~I .01 d.s as nuking the 1.seeured l[lp:t~«:' by Iift:Lng.l!b!id.l. !..6).rullg mil 1~'St.nd Fix4S.)._lr.]i.!bar :should be p]:i..w!. ehe cn@lt and sboulde'r~ me nR:r!o~ 14.8.yintarpret dl:i. :<i:nd d:w.perso. ..r . 'EO" :S11:ppi)r~ the' bar better ""ridl: '[be muscles of t-b~ Jlostcrim' Siholllde~' I hen the ~ dbow$' Me l[f.~clt:.lnilln. narrower .aJmd~ 'Wtcl~ r trip ~llowsill] "_.s~les: so [Jw"'~d. h can be demonstrated by 25 IOULh~ll~ lh. mmy o( dl~' rohl~m!!!~f~e:i'1l ~Ii1CO'1J[1t.grip ~i'~lI!).l~ :dJ'01.e.g[ ~an !beheld .::m.}~ ~d!:l~ of the I!.si~dy bnndled.IdCl· blildes~with tb~ hl!l-:Ld:!.tht:'. ("lll.o:ado 'pC)si.S) piFe'l. TIi. :pbcing d'lt:: 'LhtiiT.iIi either-case.!!tIl.1r..ek.~' .d. . and this is ~.I\!IfIlIilii' .(!JutC'f rilf:'I~ fi..i}rJ ['hI: f~JIii.~~rt l5.lI '10 btt~. 50 thaI '1!.m'b an top IOf the b.~r [C1 i1i\mlIw r.LgEri:t: ~Of~. <I.ppiOrlY:.ge[ used m hf:..ytisies weight ['oom. 1i1t'j[i'~~litr get ir GOW.n the same til11~(figll'ri~ J. 'ba..l encuy.gpoo..n:~mi1li1. en th~~lrtfr.Enormoo5 w~iglm be .t:t po~it~clJ. u-dl'f'~ btildi:.i:. 'who 'm~. I bLiid p.~1gj r."red earlier witb 'l p rwnd.ls!:k by ~he $J10'!JM.1J'".·' dag into (11e 'back (fi~tlre i 51.ill:'.f5.. F.a :t1exi'ble 0 .Ey(usuall}' l n. It: i!:rtit}f b".e:r mu. t: 'lel IJlUJbeXlI!J'.l"I' 'IL'I.ia!.ilF..L1~· ruse Y!l'l!!l.ifl1 ot !Strillgh~:t.~ch~sti! is . pifLti' 'in-an S iltx!Jenclcd.!jIi!IIC~ Ijq ~I§b!i'i~li~ tn 1111~ Sg ~ht.JJllt"J. l~...m.ed~W1~L N "Hi! ilh~~ d~fl1r.l'~[lt:iS[his pm!t LOrJ1 mU$L mbnlt"e5 '1.l1uD1iog_ ~oi! ~he WnS1E:.tton • .itnpm~~<!nt: ell!!:" O~lC!''Lh~l will b~iiJiSOO . ~trorlg'ht"POSiUCi!l.l[~J i then.If ~lack of flf'JoIi.t .!'.[1 the correct ~o:iU{:iOJ[ij inu'i!!!~clliudy [uldE'f the. t~'i5. {'otrnpiitnGoo!:li1" nilll~!:'~ '!.~m~'_ Ni:)l~ amI: :UillF!1h ~ ""II the !Qf) ~f~l~ bl1llilld il1.tl undl pruper ~trt!u.ndl!.d :nll1. .rne'wid:1 the fCllr~. willy' 1:ilI[e]'". ~Qn:fu5:ii:. d'~f in :_rQI:lIf more vertical (figure '17l.J!'j aedQfI!ti(t6~ns the rnIli!rCI~ ~f the..(6gu:r.111J bold 11:lml.md..[L aa .cil:d .the kS!O desiRldMC! h'Lg'~- b. tj[jJ~~ lOT dt>C' 1t-atneC' 'to .C.lllOOd on 'LtJ.Jlt! bar is ~I!I~ OOt!'.t~d • . elbows . '"'bQ. 'the !::hc:.£r).tnd lifts' the the'5'i:'.'!i.[ils '~"!.ol'l]d be p.ri.

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

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

dQult ~[o.three m-Mi!: lmportiH'iI.[lif' Il:iQ110ii'tl. $ropth~rn w rulcl dID t:W{l wore sets of :li\f..u~I:.tj((t nbOli.t6. br-C.1~f of . clan '1.r :E'l. il~V~ y'Clu.furm..ad.Tell him ~o "'find ehe ·~ri-shlSi.t sqUtlil: wcu.5pot o:r~ .j. '" '\l(ta!'.dJrack ~I.a1ul11.wl'>ecuo:n [he bar :m.o'fjt.lilru~dawll ·ifrre fGf1'iIl! "G!.""e.':-t. in e¥€1'I: inlCf.<JJt .r.q:h iI .1't:.'l:~ 6' in.g is (hi.tII'Y'"Libh:le!:o :puSlb.a. and '~f ou t.~ck 'The 5"mgfe MQ.lilJs~ lot 'win e\'-enm:-aJly have '[Q 'be: .til ~p thi:: bad neck . plalill. "Ewrythiag.the:tii .- eorrecneas iJm.:Ri'C! pJ'(Ifi'.'C~lI. and it has ~ mtl.:r .¢"1I. 'glVf'u ."Iib(l\u to d!Q is! the ~[Jm~ as yeti: dv~. :iW.lcl i'lI1tlClf" thi::' f.er~.1Ud ~I •... if is: uwful tIC S"L!ly the fuHowmg.rYt1~.lI!dd we:i'g~:utd@ "8.iIiJJ!gh~ 'Ntook up :.k.~ to brtj¥ GnC"t! it ·i5·~t"4iJMisJtt.e.hertl:l'l!dy "I.1S 't·o. to p6cIit '~he c£rviclIl spine in ElXtr€niie hyperexrensian (lind then '00' p].bi~~ are di.i!r. you ~lC~'..i1Cith~rsel of fi. pn. reql.s 11a ~~fe.a:~e bifnr.[Ung the st.m.II[ ·the reilll. imprudent (ffigIJJre :2. .bO"W"S..~...1l.:.there..p:ruoID.tiCli . ~~['..'E~iy gpoJ. 0:[ meJloQli.~...'0).poim.um.f!b~r to . or seme such rwsddle.n~ls.ti:h.. }~Qur .itic!Il1 to :p:if.e'.[IIn~ :i::lOld it. do.'lch-c.!D up.e ~OOfl!.dtll..c.1.final i~trucrilQlI1s should 'b~.. 'UllUiI flOi"~ l~coml~l.U!l!~.~~ kl~ will iaa¥t: '6" .5i the' ven~C:'rll p.." thUlliei25 ~.5q. hn ve h~m dO' .h...ret]gd. A !l'l!mhf'I"~hiM.t f~e.k.it is H G!filzy bad.e~y of d:ep"t:. t](.J( the b oft:!:l(IJJ.~'p1"1~~. Rig.c:Ol!!I.To rack dte' bar..itLloek up yaurn f.• o.~dy rn"y . l.11 (.:: hook b:ur if "QU "Cry to :fj ited. rnln:~. ran. O:~.opEe~:L iL{.ichdu' .l!.k ru l. slreuld WDI['.romiS"~d! iy th.ll1attln.t.:cu.skg.?" e!J..well iQ(r. dre .f'jmC'~ apprnIit '1100 >"our eye ·tth:u t~.1'~ llllst ~1~ L~ Head' .d.a[ • j£ the fiN.a correct sqllllil!L li"Jvarl~bly .l~..b. WI'!eC"l'L.le'm encouurered by Wi'rof:e~ii.d k~p .~imJ.h~.p a:~. :Il~ tlO< go up in lOlb e. YO''''. wiU _j '1 • I' ~n.[D)' de.'lj1l!!tCi.ilIt.e me tralnee ~ tLgh~wci!]hl!~ 'j.!j..p$~ oi&e:r.ndi.l.'tQT." l?aiiuil)-~ U} ~.!ltd.!:o~(. l.rE ~.~.. of cll~b01.'\r.lg.i~iDni' iiand :squat.y 'h-es-hh-i:..derMe. J'fOUl a A rlill'd: o:.do-:t:l 'dtu some 'I~'1. Iacrements b will vary' "Wlth..nc wi !.raliil:t0£: his: pm.ahlf! ·m.JU:5I~ ~O·d0WiiJi ITmid immedjately 'come' oork 1Ji_p~ drivii'. 'the walk forw.e :."sqU.fiftt rep . 28 .!! A't '~IJj-!j.Q m'an.!.re-ll'~'C!i.~ (nml:Jii.iso!at b....bolwm..IokillliJ.f.vkse a~ii: the . is: :ll!l) un!Sll fii: .!.i. ~i.gy 'n~cl .'"' when.:i5ilJfrie 1 c :n~(d{ pmtt<ioTI I"Sil1.!~.Say! '!!No"mt ~ ~lf.O'llL .~ 'O/l.a.ai1:rfLesis it'he trainee who has i1.loDk dlown r~glll.errect squar..n:lmei1r~l.e· ·v.~o.erfeer<t On: sq.J]e who has ne'!. If hl~ fOm:il iC~ptable. r.m.~d .est. is to do :1.~be ~ ~l. This bl.~e ~irst unle. YOLl.ry.1.ln~l ~t.15kg_ ineremenrs.t.f'lNemts.. .oki[1. L II ~enel. time ro 1b~~J:h .JI bi~. miss it and"be Low 0.(fl::'rtt. Iiil .:)."g. until tb" bmr tm. up wb~rIisq.).il. ~ <ilid.ple mt:!re sets witll lemJ?1.h.:Ell' t. f.On~~ Y"GUi..~ hm"ry '~igh~ on the' ·~pe-z.Q['[]1.1F1}fW.hils is II V€:i'Y' clim6:1b~ b~bj.kids.ki:il~r. th~ f1.A~ iLhis pOliIlJl!.iIIICE"ei1!SlJJ. T.:S[g. the .e.m0'5~'i:ntne~~. ~httost :i:noJlk. .1'.yOy IU be y over th.ft1 [pl"'O:Ged:w. r...quat third will need wi):j:'k.d.b~ k~.. can't miss '~he''LiIpr':tgh~. 'TwO'.oj]uce a mO~i't:il:e::tii:C du!t.a :perf~[ ~ua[ • ~!..c:.EfQUrtrnl:m!~65: wilill..i correct >the!]i~ position. to tbey ·iiq!. errers creilired by ~t..TCr himseU done ..1J!'i[ of'd'J.!. '[~ ~M '~rt.e next ·i:i'!!!=.Q~i:tnd j·f Y<.e l'a.l'tip drt'Y"e .tek i~~nd r~pr:.-.s.li'Cminor ... 1rfhEII'i! j·t ber.e .gi.l{ ·i1.reil!dy been stlOW'fUQ PSt'u~·t" by .pas.lIm.a611 6e:t:~I115"e'-lOPis.11 one side.is fir.i. '10 diO'drrs: witholll'~ the. jurn.'! . It nooerii'ilil'J:d. tine. .lg YGtlf bun eur ili~ .'!tcln.:il1S mescles di:roccly u!I'I.(!'lu::h th. use' 20 01'"pooslb1'y 301b! 01: lo.\e a eorreet z. ~_[u.':~·O'm. Now" ir\!.'"eig-ht.S[ eemmea prob.Q<.

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

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

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

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

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

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

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

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

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

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

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

t .::it:l'~-and.'l.'.libeu.m ill.t]" plli!:t..1a.l)" to .hl~~ro feel these museles '~ they' !l.thi~.ln<Lre.i' iiirtcl.mllli .lf' hun 'i)lut" ~&gul"e' 36}.ed' ehe body. or a booy oJ pan .~~ i in iIIl.A.emphi!1L.-C1!!J.!I!i.tciOJ]_ QF ~it5".I~ f~i:h~'r. o~ the squat.gh dH plXlp.':hl i'I.-and SiP!1 "'lLifit the chest.1II.cor. few WOrkO!l.tml& .igh!Lbe due to . is.8.!l~'mJmr.n:ebuoOL tlnd S3Y'I' "'N OW~ !:L:ic'k.iofi is .. or' Eh:it .O:l1r.1'£ . ffi.":2:~~Clr ssume a 'pOs.c sense..pi Ill. :iU.j.t'S. TIL a 'b' ~~ '~O· ~ue . t'tJ Col[D. ~ UP'.utely~:10 idea.. lack m . ch(i(~'i: wm 'M~P him fr'~ j'!.'rn(l 'Wh.std ia til ~s: p:. .l.e t • -e- 'io'wer'~'IJ[I[[Ib~l'Ij" l.ami im.!I ewry tame.f)~'ll~ J~].~il1.Il<J:I'1 Qr' <LIllY· de..'''S to inl:r.jlti'3~rd~litiQIl~iO the lioound 1t1:!: dte 13([the 'boo. ~ek of krnesti1eti.sp.:Ij!l of .b him.S:LIi~~gh~'" i we.t:b!l.!!'OtJ:rI!d~~.:t :probh~tn!.i:JJI t'l:ile'.he trainee'!..identify d:tt p~l ~.Th~s .urrib\:lr.ttf.. i't~clr.0...1hlSli' ohID'S p.:t. -- . elder i. . '~CIJ..L.Once' m..!l!Id:wh:h i c:ar(J1ful O'Itbt'nllOili 'p.i[i.U:r::!.J.iU' ..eJriteitSiD!IJ! a i1Ind hold ~~thQ1:~gh ">E sq~.C'e' can 'be r"Q~nd. ::ii.Ii!" b.1r.e. If hnii:f::r.. £rtMg :hi~prOfLi.. He tle._c.perfecdy flexible kids 1.un~ There .denti.'[ .nOe:cib'letrainees ~Khib.ly ~ 'Ene ~i1ict-. ..olv.' my~des. MallY :i.~g 'Um.fli 'wkat lPa.importa:l].th~ ini\bn.~ired..J:l!es5' lowlE'J~back posl:uon.J1g" TbiC' 5qu..pjJ3~riQUthe !o~'\1r b.'~._'t'too p'roJhi:eru~ 'but mmY..:d1r in yOIlHlge1.i.d ~il"ll!J rtp~~'R13t ~!.1(.~'3.e trsiaee to cp:t1Itr.~".U.i. It is. the ahilitY' ~(ii .sllt"i ....Lt is arched correctly M the mpl of the ~. mi!ii$l.[iobJem is 'lIl11d:er~lL"pod1 tb is pg:ti:.1.1Ji:ra~i[]f Ime: back.ty is o .1"a("l:. will ttiJ!~i'.I' .. T&l~ aaJS.U:'. 'cite bo[cQ(rrt.15 a ~:r:re:l.~.'!r-~11B.= ' I.su''o.i~n 'm't .:'lil.Q. Wil11 the oQ'~her h!ltiidan diw£r ~idc 11. U'aillees~.1i". Ma~:r of ~he~'l~' b~'!jfe ~hs·d.~. of mak~i\g him.EuS [0.u~~.J.i.fiilii. touLh him lI.tlIC .utu' .to'Ll'!.gr'Otl!p .~ckis in • .1tn:.c~usi.il: DDfhn.that: '~hi!ir ](~\Vc:-rb!:lGk i:s: .ft~1 '!:if !f!i!ilmdi~~!. mild the fing~[)5( DIll hi~.!>i..LUIl.!: .a.pC!rI~mn 'pl1rt oJ Sil:r'e'l::iigith t~lIlmg.iia.D:~. u~jJfD:~tl..eTliit !Sm~~e~. f ilf'Kiibili..fy w~ch .'Uli~1:'!i gv~r. the ~ooy.Qtl! of ~."u.. iIiI OFIDei:L..!..lt:.ndj"'icl. 6S. . witb ~!'J.i~ W'!f!j.side of the . very' cQmmOrli..l.50.. d:rf!III..g. Tak:c the tl:mmb md rniddl~ Em~r'af y'QUI h"iittd !lncl.. filion time ~'l'W.f :!I B!.atiI be itself eorreeted 'WOllllgh iIlilL§i.$ ~y~ &'e~nd beJi~&e't.).B-mnZil" Age.sit~Cln it .o~k ifiF! . the ~f.fl'"Om Gulf pall)f'llIi:S" IDd teaehers 'bac't-. kLds ..1 i!¥JI!'I)~J!t.nOC'~ 1lJi1l0t2"f thE! mlt-'!:i1. .s ~Iltit h L~erector :>..u: the lev~] oJ '~heL3 ve.od~ '~n!l.(1' lI".j)tc! ooflll1.a'Ctb.thllil t'Ood ]crwt:t borik 'p-os~ci'Yti+ ~nj~i~~s ..ivlL)' has cw.remc:m'ber h~~ri'ng. dlti3t he .e' .0i25ir. I .!I. m has • iL . yCU. 1I.?.ware.re::1 h r. ~t The 11i'l~r..'! ~.I. Ii' i _. itllst b'!lPJ:!elIDcl. [JIF! !lnr.pg!!:.s.!rioeept:ive . as 'lhou. They-all of i:nv.sternum .trl!i.i~ ..

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

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

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

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

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

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

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

h11\'mg trouble ~~ns.e[i.uA!I!J:i1lg by n~~~~rnuiuD i] .heni:D&!' the. add.~n~ hidl w fO!ii.I: [!~fl:).ot: .Q.:th~. lIdiI~s-I'. So :gQ8df form is -a".-are ..13 L.n.~v.i:lfL'!.Mge-t stronrg>el'·. '~K/9U'iJ..in the .s: iOC!(!J.pmbJ:S-rrJ!.fm.~liy th.ruPI p'l-01)lem.Illml.l: with ~"I:!d"ilIiliti!!:!: i CQj'\r~~ ~~N:~'~\'il'hift~O'm~ ~~hn~q.I.. nny 'c'tner mar'h..> :f.I!.so.f~ers .Y<e t-<i! .li1i·!J1) .j!.[ors.Ml ~d '[his. --- ~~ . bewu. of <1ddlU!:ited pQSi·i..fio. 00]!. "the' O'll'~idf..' i/fiSil1g.y ro rs to :ffiilit!l:e ' .:i!~]~ ilrlr>e 'wleak.iIM~i. on~ i~·"S. :rnt1£dr:'is 00.e Ctllr. me ~he' had :~Q<rrn... cit.:t @ Q'.. .pt'lcll II:LCOfTC(:L. '~ht ro ou [aeeral <!ispect of .~Y w. 'WJi.1ii:ifli.e~p IL 1'_ his knees OO. q.iL me' I. so th.Rg~Nl' 44~LU1.UiCmr.II ~E1.gillJ more us.H.¢ acld. Q._ti$~d .l'1'lfl'I"~~~i~ 'U:il'!iIl:¥.abmncto!fs1.l: iob r. c& me hip~he i.!fl'le~!fs itl all.1.1f. i:1i:>trjiil!l!Itl-L'lr! ![IfwIliJl~:isi\'~ rDii!. ~~![L'gr::.s having tr..ped:ally ldist L'1K1:ing s:iiIu::e til~pr~bl!Cm ' ~[]''t whJiLdt~· ~h(h.t:~.ef'!IJlrhi1LlIi. In.f.]Q'Jl I@ j]...)'I::~<d!...3' knees 3t~: :PliO\rlng clcser ·together.p. hi. 'wi]1I1.a·!!.o:uble oJ tltB tr!itD. The: i:i..hl!ilct:1OI'J.t:5iOi lh~t '~headduCiJOl'S ·M. do :5:0.l\[ 'dl.D~wd. tlO pill. 'it'NLne¢ !'i.trod.uacl'i'S\ they h. ciJl.1K"to:r· ·.ds.posIi~IJf1l..= inlliS'i res.J ..lvjl! ~he .lIl~drj e-eps (~n do t~. t!he qoo.1:Iet!i5h~ lONe-.!lIJI'!l OIl!lil'NI. Flg~~' ~:fi.e .Pt.~c"1.~ft .:J..1!OVe te <ILIl aitwmp~to mJ!iikJe i!lp the htk...i.. [1.g ~.ge· rhey' O1f-€ not ·itY.l.~~· . the all..tI. i tlJ!OI::.:'k up ·tht! rol(.. The '~l. t~e..Uj~r. knee .

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

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

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

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

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

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

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

mal :1n.redly trong ones do it to. ~n!n.... 1[ is 'ver." he' wider.1lD am lie it tJ$Eful in d1.tlSh~p:S:~f.S~ed !l'!i.l1I!l~!:'It-t:c'rlil.ill~. IJllLIJ[letla~~.."' Ugamei1fiS. As the kl1e~ Wi~il. CO.Iiti.rl i:[ s eems IJiI nwi~ to Gmi:l ..tdp i!i: L::l'tl.ill..rn. nre thlr: same rill i n:1. ~mdyOW" J.blrtJdt uudersbe heel 'thro·w'Sthe kn..'hed h:s:rdhozlldedness. mCr~ me roes :pain! am.Uy tlt"il1.. d1.p. i!.e!1J:lgod and r.Ln a chair with your lme 5: ]j~~uly bern.5ltafi_ding._ more g..am. The. C.8. As YOUF knees pOl'n.~s make ttL .dthem eut v. !. DI!]D. .!I. in nor.e~«:lcdll last 'pat llar []tlC'kint inj'l:lcie5 resulr .llrnO(l.1jf('e1iS ~r ~U levels of J.of cl:rielegs and .l:nd .!nar:mw' srance does not involve 'r:be g. Alse.li ill [he best p.and the novices ~a:ven'[ been 'C()IT cred yet. of dt~ :tLbi .aS:lt..r! .:t'.tm.~fII ae. it..'. In b-CI1h posinous y(l~.lCJo1: - (it .E event 't?f a groin .f f~ ~OlSsum:e a . hkl& OJ:' a 2:8:4under c.Illh~ bones .!.mt . as i'~ p OJ:){)B WS<!J h~c figure 55)" The p~~eof this.OLOO. h~Lng . your roes point om.rc:Ol'SOJ] iliis works is necessary o to idle ufirle!l'.Q:S~'tiQ~to gene1:.ings aee itl~¥eil' ~'1i.ds (f~guIT'55h b1.ill'ie poinD"" our.l.~. m!i:UiaJ~ture teo...g.Y'I. If Ui.rot . Th~JS arutJJ:o.mlJJ:fd~.L[is' .ptnun:d in 'the muscle m.hlp.if quIl.d.~3C un..1b~3 m 'must rotate With .cany pleasing.fuB iql.i.wundi ionj Ilg lor these It ~'8'very li1li~cl(!s.~ nnd sate SQLlilllt!J1..I:'i01.fO(L. r.sq'U~t~i:f]g'With theil- '[DES 'E'" your f.vet::01!chillli c.nt .aJlr.:L~ plan '!JIll lIMg 1J1'tf' . :l!.tance squar. reSitu]-c. (rom the URtll:ung pl'og:r.Jl:f!it is i'li an rulilltDmlca.n!:tiol rel~f iall_:s. . YOtlf f"ctrout in frofl~ ~f vou. of why it s"nDlLLI I IDJ{ be done.r:it~!Ildinll!i '~b .u_11iJn5.lg d as fWly as ~Lth.tumic ~ position.Yller.~~rig (figuft'.d. wid111l~ lW.ltroficieillcy . ru:lgl~ (JI' tlJ~' ·Ibim.~ d dt~'l:..iilfur.~ nst of the .r Ul~ . tbe knees! 'ililO.f"I$ is not as.i:iJ.rahi2ed i~r stance. cOJ'fI.~op-s.ene.J] flajbiLity to get: deep '~[L~~h with a narrow S'~ rtt: ."ial fth'~ .1raigllt' fOl"'t'.~ tm:t.ttru. . as d OCIJ.y. and [0 ~II'!..m.he h~.[l~. 5i1de. aad th tcu: p cints om: mere ~i[~Qfi poirn:ing.'!l important to have.. Spt~'!l. ~nd 'I.l.f:m:u.ees {oii. The ptru:tit:e o:~.mQ::J fo. &e~.6.11e. .. femJl1I"r[~..look ~I ~ . 5'6. ~A.de-.r~'brnuuf ob:mined b:-t :plllcmg ruiditLo~ I'O.hi:p DlLlSl.ih~t:i. ~h~ knee liji m~n'l::S. "HI:!:! oms ih~'h:. Here is 'W:J1 EOsee ILh~ rehtio."id~ and ncie lhttt your to: ..are I heai. keep [ht!' 'kn . a n1WffiC!W"..['.fro~.t1I1 be used for seve'rai w·t.r lnin to 'rl!ie EIU~ l~iRIJr.nr. !ltit::h thQ:W frequencl.in R"a~~·the joint liii1l~1Lifie~ .~ wi~hollrt beJlLl~ injured.aH'!:{o.rwliJJrd.~tto.. be llf.p-OSlt'S fui" 01gmlll inrlll'lY due 1(1' the tldi ol 'me J.ii".. C.m.it'd aU~ time.$ In tnt' same W. [ iI1~ your legs tlcget~r and 1'l00t(: ~h~ t four' me'Sare po:i:n:tn n .~S w 11]e the adcluc. As. . Jrt is very' diffie~tl fer' people of tL'IIor.Cnti.l~ po:sitt(Ul. mtil:r:row stance prNi:!ii.m. $el ('.Illligk['Iflh~ ri:l~1_TIlr:..mOI1 to see .l<1t positien easier ro reach.vard by till'ing the shin .paralld me because .!.r.

.k.sc(11 ilt Wi Vf.t-!Jini Ilg ~nOiJgh smtcb to c".V'a.."J'. righ~. YOy.'U~1 .i'lfil.:5 it]. P!i.l:h held .. yOlli' diaph]~gm.'.mo'ffioent.]! lit~d 'u:hrif wU]l pm~eil[ him fr.e3!£inr.eaI big car breath 'lllIlld push the ear .l!lflson~f'1pmhably do it 'til Ihis ~y too. eleser 'II!O 'ill. a rereb. wm r.e'te.!l'l Y(I\ilr :sb:iD'IllJ\der On the doorfrnlltll.t: '" (:'105«1 ~.\!: I~"""I!JIt1 . w:r. ~r.il1irn.E cf stretch .l'!'e'hn.[mm stteu:~.re the fiDssibiliry of L.t..[he!}' i~:si~~tin ipgnlllg the good advice of tneil" UN A while i~ [h~ 'i\"C~1}h"t M.ll'l'jjn1 rrained" .'f! Sf.!f[)\1'¢it us ~t1 und~(!:. are out IJ\Fthtj 'i11iili1.'I}'" qUlC!\.!~rubI" ~rXidents: dilrin:g exercise.LlS~ a :couple.t~lIr" • IL ·r·1 ' 11.b(l[i( ytin iJ.fuM. increases too.h:ri5.~in~11:>'IYLng Omhilr~. yl~t...i:'D'llMO.~lre'~S1Ulr.you wjll QpeJ:l yOLU" ~<li!f.O'f g. bereer !itre:trh than mes... or wur.n~·the rep.y.h.lllt:1dl. hEtt~£h by bdng pl~e:l.H}.u:g~rior J .1ry'i .ipah1ted 'b..)I:riI ~mC!'ly 'unCOmJIUClIl!.!II g)f..~e v~l~ is a '~C'hlliqtie that . have 't Q push it ml. heels wm nO[.ing s:pplied '~I.[ [0 the hCU. mLlSdes.t ~~I iLfildofl:1!i.d.¥g~.'ll:Y :piG~h.nti:I.t'1.B n blilc.lS'" presst:are is...edi.th'U!"'~!i1:i'iI.1:wk .M'[....coll1Jllo:n occuerenee.i'en:tifd .c. by . w~y to eiimi!ll. ~pl!.e. T. problems ~eftl" i£l'I1O'Ulgb_ to need iii. itiiq. b€.u"iity elevated :~ystif.~ exemre. l tr-oUuedl':l p~i:«tn!i4~li:tn.~ooit.!il.~it!!l1$d1(. When yen hold Y9U1. ~-uan .Lj"' .r.n:J.R'Ol!Il1:5trlng-sto move b<l!cir.lIlth oontroiversy I ex~st:\'i: :ohml[ bre!u.:~'li.U.This: .:O..hmk .. PfOvWe1!i a.'0.1.:O .Citt:lls 'while pressure is applied by n:1.il.. J!lliM~ t!f!!~gl'ii 'p(Jsllium.n !tlt'!SH'~'H ~'I'Llltf!'l[fj ill' 100~kiIl!f n!:'ii:rnilli.lbout thi'S.peak biooo 'PJ\e~!!j ~ di. "P'rof~~i(.. j ihl.t~fidci:lIe .r:fcre... The S"t1jUilt being .'fi~~It: prcsG.L 'Slt'rc: tell Olin. event.e~MDmi~!.1IlTIJi!' a bi.iai1! l<i [i. poob<1lbl r not 'E'hb~l~ "f':NIc'e'pr'[I!) take ~Dt~ei' quick bre:u:. $!lJiC~ fC!:LLrthol1"roc <lind <libdoID'Oi Ol'ii'l:ll:i~ are ~!l." d.l :fUH :l:'imge gf rnoti oJ1 exarcise.'il eiJ..' .i-iilll.!::>r dtls prcSS!llr:ti' mITeases more. u~ h~a\'r th. .i..:he va:t~ 'm~rOti"trof hUlI:ffillis wi1~Use ~'::tr unti .i!..". U yo:ut ear fW]S out .~~ 0111 me pelvis! thus d~C:r. A qui.'. F'..1bah~" .ilri_..':j. Ir be.j!jg.f~:a~?tl~~u.lD'Orn~.. h is thQu.. l~g n ~rt ""'0."¢rfix ~th~ IPflo'biem.sS:l1:ry to ge.ke'lihlQQd or an o. IT<t~r:ty millii:JirlS' off)'~ of J'Our speci~ pushil1g. yau will not !i:ve~r.]?l.eint:i:'~~s.'QfesS'ip!U.iIl!g~.1 ex ~'.JI I:he ...d~p'th Ln!:.-gb~'by WIne that ~~]]lDalil]g n rhe 1. ~!ld th(1~cit..nn!.. T.n IILFli!i[r!l~ lifir: trnlD~~ to 1)SS. _ 001 ~iJj:. Furthermore. the breill. and underrates the . c.' .oJ_r.'ni: p~tt'er!'J-S ifun n.J.hes (kil..l1llity -very ! ~~l . 1!:l: i.i'Qm:zys~eDiLthe'eerreet w:. the traiaee in i.1Il~ce..liH:I:'Is IiILlM'NG: LlD~ 'kl!Li!:!ttiand hlp!! '~ ~'.iltO!!~ei.!O L')rI.1.li!lilght YGlll r central n".r'clil(lpedic :U[Illlry" an alll"1!oo.mder hi]. bl1"eolith ((TId: tigJlIte>ll YOlif. hM t. :.ir beucr I' we ro approach W1 '._k Li:lldl!'f iJlI. dill cl!(~wa)r 'iLEP" is a good.· {hall TO use an :itt!:iBl".3l!llg~ecsuses .ti' :imQun...' ttl. QJ.:t. of the 'W"ii)' or &~t 'ki[l.t\c"hT~t sach adviee overrates the I 'Iike:lihiood..~.{irki~f hl:r~ly' due '~O a rnisappJic>'ltioJ! of the CYA" prbaxdl?'1e.Ti.Y' onl.OW~!'ing cl:li~.h uil'[il tha' car 4:i:iIJ.et r. thl:' mU.litt~. in :rQ~'iI 'Eh.ctllllS.\ take . i:iq.y down O and exhil!itli§. u C111 ('G~gu:n:57). t~. A. 0:15. ducirug the sq !.1JJI. W.i~lr'cign polint of U1e.5cks. .iilm::tse£t. TI:Ll.Y . btoek t.m{'!n.hmttion of' [hot: 'VaisalV<L !in~'Jei!1veit.

'i. br dl~ 'back Il)ftSJt':I.ng l:lek ~~.) 'fI'-Vhr.S.v.r~i:.l..§._.~ is ~in~' app~i~dto the' eershrospinal fhlkt.lr:.mPPlJif't 'li:be' !baCk .t: \-he other g~y wii:\eC:k1• 9.PO'Il!:f!J'S.injuries.y h~ry.$~ pf~5t![[\!:! heilid trans.~Q5 lbs. 1iITel' ~leanl.2If <In.1'exiC~.g.ood.n.':a!lCtlhr.. :aflmrysm. .l:"e 58).i:illo~dtirJJ.U attempt :or' set of Sq.e'rwill p. aid .r~~tu:n embedded in the 'li:runk.OOpn). W<1.ii1.'iI¥o:uld.tl. In fae~! i'~ :~.~.bdwrunliJ . not safe ['(:iii:" one S'pOW:l'F 1:0 'work.and cSqUil:'1.QDI./\ I w'eiglulifti.[r. .yY' w.h hddl rund 'cl:tis' pressure .![)JS.n. ILIIJlSiI!I:e O..sru.spine.lne: ~~!t$ under .J:'!.. doesa 't is a bad tlliraJg~I pO'~e1Jiii:i<lil i hy one~}' jerkl.~'kh 'l.n~~ult'!.'1l1-~i(!l'!I .i1iil ii'l:t!e:rf~cr_ (6S"IJi!Te s-?}" ~llt:rthe:L'mo:r·f'. dlQul:l b~ sputted by.of ~ bi~.ttly.pi. uneven ba:r if rhif:1 ha".~u. A.more !lti~riOf :support .e . Anry S"qIJi. ft. The S'qll:il.ft'lde~rl...Mer ..mor. .r world Mrtl1e-..:it'"heue.d.sp~~.ou. .. :ff:rom the back..r wi~h ~ W. and this Ciorrrcct: .f'!I:'" peQ'p~e in.$r~S. :tf. Oae spOUe.arnl. til e Hile-I!" :~s:'W@J"ried ~booll.lI _I: rn~'~.'ntemiU rh~lt he. -a tio dNP the bar o:f1. '~b. dLE' 'iLho. 'being 'EO !ldd rn Mteri!Ol" S'UppCi:r1lrather dlM.a.is SO ~~~Dl!o:US :. .rf'SSi(:ll~ is beii'fi.k:e'!y d'i:~'~ -advled' to "inhale on the I the W!ly' do(w. But this is .l.1d slm_plifl !J©.. The b.e11f('s 0'£ the a.. rJu~ b.t brcam they tllD.tiot ~iicfu of the' s'p~ne by .n oorfie.ve 'iIlIlu.hold ~e biUS·I2.Q'1"~ Ih~ !<L'Cit" '~Jil:r .u has the' pD"t"Cl' []tial to ever came.p.gim:[ .!Itue. be. and tba~ dl~·'itl:~t~~1: ( in P'. the skull llld mr.r~s.~ ~ccidctl'i:.L.cil:.e~.ab~ t'i.g thing thai[ calJI]. ~ha.!n:3.:theSi'1tn~' P[\E~ll.sqliJaI ..[!'~!i. 'f±ie' with.Cts~.pg:]: to resistanee itl"Zilruug jru:.spine" The ~pimi.A 'OID.~c'U!iltr :p're:s5ilJiit.1.].~rd. .: do not live-in that 'war.g DIIle.:e all (If the ot'ht. .~ by' One spotmer.d mmiLy bd .1such as.can do.~'!.people (fiStl'tt 60)1.yhe·lp . th~.01.ci:rtg .~'US.S h Wi~'i!iLlllli!:t t~ I1lLn_g" Tbe IritrdigvasCWM SY.fO[L~ {figl.'m.e~~:rt' 'nas.re'l.:t :ID.~ safety be $''p.ld. .hM ¢i'i!~t. :tl: strok:.tg how to :avoid: iteedi.u."-'p-er:sOJi spot foli.:r 'lb~'!J~ and systf...· .ppedi '11 rB'lLrndi <lIJdIunder the OIl 1Y cll!!Ii me e:ffil:.~L c~vity iI1~nm. in dIe body" "ltci E:his. dmt lh. 'tb~ pot~ntiaR tn eanse ilL e~.j!d(ln.'1i.j"'9{!n'F.two . the :If. Welgh.~ across blooJ/bF'"..i):l~:mi:tIi~.e-d 00 ~hc.llti" .t:.~]]~ tile' lifter ."!j. tt~r:rii 1iI~ Jrnow to do i~better.ik m.h-"!-h~~.r€(Ssuh!e CQm.of 't'bilii i1~ lilld ohl~i.f'tl.d.OOCil.in~Ilig.:pressure tip UtW~ t~ 5111lxlllra! ~P<'l:ce .':<!J:L is IIJ.e Ki.eoimn n o£' the Wn. d1:e i.ill i alone.[f"tnad:l. do? C:n~h ll-r CO!Jpled with the' fact 'DO p-g~l~i.ime. babrm.lh i!'!.[J'aILlS<l11iitS.g <l(p'pli.~~1.otlighotli\..Ol be ~fdy .. 'b. and '~D:tJi.reJluly hell.. i.resS'lJiil"iE'ill. W~OV~sctl'~!l.nJi by ..[ond'lsllo is. 'wl. '~r .hyih:·.cavitty.T~!JI'iI.d it .e wei.Ullj.[Ij:l!j ~. The d. ·'U • fS. w.U ['E' is <USQ b!:1if'].:Ii .. Dei]iVY.is i!lcreased hr' li.'lOOe:~aJ:y ~"'"al'S~ Jt.~tr..c1:"~~. br~'m !:iu.t1iml.funCi:i. is T.ildlvir:c''to 'iteadl trainees to [a.llu~ilIedjby S.' <II ~uat Ci!Ulf:!.et 'p. 'nO (.q\lEls.de'li'elaps :fci.infou:eci hy .1:I:l'.con i't -[[.er01'" 11111.s..ch ~nch b'liier arid work c:are:hillr ItO rn1niLil.r ~ltaj]&ing b~hi:ad. the ~e:DIci<llUJ~ nonwmp.a$.L'!l1~ t.~r by ~ uh~ .IJ atJl1r.rve ]earll '[~ w:.are ~1IJi SlJci!:m posituorJ. is! [-e.he V.!1Si:'!~ ."olf.2]L{.ng h_eldi.£I.. lmyoniC whC!.ke ~Jld.c:.rlile: Me 'bei.<1J -F~r 'l'_'t. is ctl.ld.. S'Q"i~gtit! .s p.m.ai:S.pooiiioJ]. Ilii!q:uir-e few.:ll n:.t.~~u!'tcmmy lJl'f'1Ii~ctJ. [h.fII.rng.wedifuitlg: mflet~_ Un[Ol'ci!. that this thOffii::1C and! aJbclomiuaJ ptre!: S..!I'"up whil. win ne~uilinyC~n~ 'W orthopedic: iIDjU t'J" than thil!! h wlll p:re}'"e.rsas s't reng."-1lp!.>S if the gruY' 'p]'~!I. . 1'iI~' concern of our '"tt<uiD.id~pted.CI mis eff~t..IS not J'ilder ~ wilmt~ be m-.__· .l.roMe'ElI'\S '~h.j.is.f requjres 'rnD' spotters! and theY' . d:ue ba<:'Ii.1i'1. ithl:: :squar can 'be . JExhilE on the. .. h side of yDlii!" ute am! me me 'h.teb.l\f'll[ fuH more .!:!igluli js ..hm back! as S<Q.its milln.hreti:i:n ~ . would ~..H~l!.'"C! to to ~d'p-. ~~ ~fptr :Pre5!j.1 . j:g)iary.rniltJt. for it in all.>!i-quat: Cr11Jje.u. 1l.. 'trnli~ltm '1IJi(i! 'thle hi\"g v~!rSf!h to the heig(ll~~d.y .UI'r.l. .pp.iff~t~nl~.reh:ra'l.5~ ~th a big br'C. !i'lTld...tll~'wilti wh In dots' .E] :and.H.t a C!E~ebii:'Q.ed i(: to the . This: :ig.lihe't'5 Ie-~f.pllhle of s_qua:lIw_g IffKt.l:s incre:!I:R7 in pr.(I'm.

.C'cSe~W!lli pn. ~f1t~l'l . ~rn 'i~!el1')' ~lb.~fii!l1Jl'i:Jn'y..nn i!I. rtl~ '~i!~8(" (3i~s ~ !~. oolilii~ t.::' ~btiIL tno: l}l.iIII llilli'! r~k.~Cl![atu~ .:!f bodt pLliiiir:~'ElI'irJ.JI1!.€ ilmflJj~' 11U! 1.1.. VJL"j.l!lH~ Iffi~Ii1i._ ~~.u..'cl: hey iii !ri~lm]f:l..l ~oiftl!'l" aFtI!!lti@"!'i ::IfI~ il.!:l en 'Iihr I'Ila1~~ :Pf!_d 'i!1~'fO'\"l!Irdll'!:r~. It ~~im~~"._.(!!· m ClL"le'hirnl '.r""DriI.'ipwill'iril [:t'ir.oilS!: of'it f.!I1'lNe.Iii Ie a. !l!I! P'.:1J.i'IIi~hlll Mmlil. iIluid 'P1re-5!ii.irlil:~a1i13 @r 0:: rnnM!JI 00 CI.rlJ'£ .D~ ItIf tb~ !ii1)l11'ii:: a1aori1 ~P!~<:. dees r:1~~ witb sbuln..ionr.~tllf~ 111 ~ 'C~~~.vi'II!:LIei:~IYJt'I'if i~r~l:r .w f~iL'!li~ ftll'l!.. '~['I '~f.I)!!F I. WIf!: [10.rniJ ~il\il-~:iti~ 11i~wel\(~lH . ~'trer wi U ijinwlde Cit:1 LY' A s..t 'i'!!".(lI.dhr. oo1!'~ !!!:(1} . ~srm'nWrri. ort !3~' neta ~~J!'I to q. ~ '!.l1l'iiL .(!S I:be 1!'pUi1:e.C~re'~p.Il~ ''ta.~.!.JJI: o ft h c: Ifilru. ~~~I'. :Si~t: p~diIi ~pJiLtitli!! is "Sin~iltifijl.t11l[ Illre~swe.'r.. il!J1 b~i' ni~ .d .'.:.V $.:!o' I]M ~Iti~.h:cr U!.tltt'l\!'I1 ril!lliU. JI(:It ..::!i1..'II?Icluri:g no I~t~t.Ihmil UMeT 'Lii:C b~r i:r [[ f1L115..iirlcli OOf'iruE~at~d ~~ 1i!l'eir ~tro!ii!:.pL. .i~'Vt:IiI!S l[.1I1U-:ilSi<'lti.1I1 .~'.'! .j~·jX!~~lb.t!r~Jld dI3~. 1.ik·ehblJOO o.:~bl:Wo '~~"ro..llt ~ .iln net dl~ ~ fig_lm' 61.c' .mL"C' 1.ltl~ TIi!:' pru~1i ~~IJlliL~ fl::chni-que ii.. .f jj[jtli K~lll.ii mpp~y I. mOweJ..'i~1!"1 stou.0.dOI!f.reD~ull:ojlllr IJi(rt'E!i1.i !.l~ ibmtb llll11id.:tr.s rSTANCE ~~RiQ.JiJll Cil!~bE'.U ~~tJ. ll1.:mit'd iift.iliilt'C: ro r~ (tDIii".IC~'k:IlIr .WOrJ.g../!II!.p!1I'tti~.!f!tf.ilfil iIle' '!'lK"'U Ur:i.[lneen l~!:(u. l'lCi€iliioo IJlwr tn ·tlllt! '~~al!'Ef.Rtl~~ t..:C.'FI:). ~hcrlnnm).1 !119 .lIftr !ril1~ ">'pott'!!f5 ~~ .I'L'"~!.!illIl.ihtl' >ifir mp~d ~tl.[L '!foiwne tU1I!h tb. prcdl~s!) t!~il:m r!Jptli!!i'ii!.Jm !I'I d iIhf' C'IIll"dl'IThI '~I:!trld~ ih1I):~~ as.1lIf1 YI cm II!! r !Joio rI'<:5fi~J..!ftb~ t.:~ ttj ~"'fj~lurt rtI iM' !.ItWfUi\t8-. to!!:' 'i.-t:lillf"':' r~1.ellll ~l.. ULi\ 'Il!~ ~Ild fiftb~ Dar t~Fi rig-mt.:wjmr !li11i:urn iSi-I:lEcatty ro.ssi.'l~IILi!!' the .b~ I."SSlIre~ !1~hiHm 'i.rs .~.:~I~F.C'[!lJs hm~. nlJ'l Dil'M' Im.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

,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,
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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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V$ry

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, '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,
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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.

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

'pQ5jtiOO~, where

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~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"

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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

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

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

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

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

~ 'Willi ~ho 2. [~.~'glinJ.! ~t:h 'It.d1flku'l.o~ued .i~iti.~bilCk to :shruggJj3d-up (fig~e 3d)"." ill1I:d w.~Il by :~l!~ki~g~ImaddtM.iM ~l\.J.]i' hL1!1. ~~~j:I~.~. 'Feds.'T. hey hi3ve dmcul[}1" :6iOli..1e f:' reps. !1Ir!:ivt:.1<l :scapu:blt.1d:er·bJ2i1iii29".iDsttioTii. tut[ilcu?':n~iJI~o.s diO"WI]~ roueh him wiw F.aul. ReftJ<fe h~·li. y~:r h!1r!1m-. • h' l' .1. ~hif.Q. F.[Ul] addued()f.ing rrhe :li['E~!]'I_jrtim'il[ s.'US~~lg.ii. . • :L.n:sdllllliing ~ rnu~l&t· d:l:llug and the dis·~\:l!fi{:e·i~a~ri.eIiiit'iO:IJ.t.l:]ch Illy h~1'I!d berween your ::roo]" . 00· ' tlme birr rn. ]p'l. ~L' • Lmiem :U!l ~.):pw. ii'!! tn(! :tarrl: e :P{:t::i\L tl.be dj5t<lJn{le the bar' has '[0 rrave] t·LI.'fll. p~irlo~ l th~t simw.have m push the bnr if yOLll. ti:gb~~. !lJ11JJ a't the Sc'almetime.::f :pD~'iliDI'!_·. of '!i]'!l.c. ." Y O'IJ CW iJlJl.cl~wn .'[ ~. ...~nllthe sb'oJJ]Mer~'b~k i[l'~O :full dcl1.Q n he asSU!f.lda mo-v'es muoh •.~ .uedl.e s~. cJ ficl!dIi.. A s.fl dll.:rplPer iba(.~~ Nt!· .P~[t]g·!:hii:' bOld" '~1ght~ a ..~eL II!re ~Ji':i!jli~~ ji"UI!U b ~ncl r~gh. .emcc:jn disiIailce &001 dile:' elsest bej.. ".~k"i. 't~.IDt.ight.ii~ 'g.t ..iLl_J • . bl~d~s OOm£ O!ll!.m.'Wy 'u.:iItch i5iQ< dl'iiit YOIlll.'!ind.c-hes[ as ~]jiiS·uppet' 'back.QI1:l.l.li~~i'vli: '.Q[.rn lily Sili'Yi "f~i... i:i!.ilflJpJe p:. . :[ro~~ ~h~&S. whik s:t!iIi.ticm'lwhh chest IIJI.!::n!C to! ds.l!llf'oS ~dore lr1l1W.~M' reqli.muote the.. Thf']l h~\I'e: IL· • -."J.lQiCkotu. .~his ~hol~Ue'rMadles.U.ijt out :a..jf h(.r b(j. of Now.ol! c~Jlllil~nJ i(') . ~~~d rdtlf\\)rce' .:eftom 'Y'C{).so:met11ing :~ii:'I! th.J .~jt.IQ. Tim C'.~ :!iJ).t~~[~Oll to d~e ·waty .t d~f:ft')t.~h ~lf.biOl. !l Gi:.~li::c.es: u.()n. ~iI1~e.I. ]~~.:) to !be t8ugh[ ItO ·IL.tB" hl.e C'a!1 ~~.\ n. T'eM YOI. .est h<1!~ !So. by ~hrlJggirIJg .rmCiE!11'1.I.O::i'.'ag<1i:Jl$t [j~ beLu::h~ be.lllf!!II[ s:h. t d [he dict. ~thi5 js the pmi:Ei'on you. movement is lIlil~.lJch l'P your dum:.tbe~e. mke the bar out. ~his T O:~. :i~i.IL Then:' win be 'Ii "If"' to 6" diIfe. Se i:~ '!I1i!oo.olil~ S:hOl1klJer haCk -rod .:ill-rug yuur sho!i.rs u~ O'ff 'ihe 'br.bes~ Up'.ve him t..il!lIlu~. 'S\L. H~v.e·.rm:~~ti."-'I .iltes [he s~u:rt 0'1 tble berlidii :p~.[]]O'!..p!:.l'i.. with so lIII.5iIlIi.h~nlli. ! 'IL d" .itlm..iI!::'±i .£o:re YO·:iJU1M ~h~ bar om of the I'lc'k.mt! u '~Iil'.P' .].-k ~..JI1J.'nt. e'nc ~l.3J DUf.~.IOWYie!.'VC.l!mil . 1'((11$1' .i~lg.1[ 'ft' P@rLiQJ.h:lm 't 0' l101i:t1l! his' . d!5~~. :stri:l.foOl' ·50rn.. sholl]df'~rMade~" {f~'!. . l Wilell h.in OJ.K.o.o1'~ l~f(:brl1..oil iJJiI1l= .:e th.l1ill UffiDlfl!.eB. G'[ c& conSCt·Qi!:lSf l~lO'uggU.flf.'~ the '"ariviriig Ol.tbe' p~in.] II.sh['~.i1!I1y iJ. SillY' hirn.<UJ.nru:td~ ~f1g'llf. •• Him.elbO"WS'u..lr:[the ]l1"OC'elSS'.m(!· iQf its: ''''lIIP.ibl'.f.r.l::ting ~1l..re.ovI'mg him 'what . By doilJ!i: this.id 'PiQsidoti! and youjJ 'bad~·al1ched .shu~.• Tk dmJg tA.uiI"if!i< .pnsm ~l'~ blt..ll de.p.gel Have ~lii.~~ .'l_ki~g .ir III :Jj .'":5.BoO. ~[1.e·him lie . pij~.s::well". di~~!!tt~ )l\o:g.10El.1UCi1'i:~e~~:~s.9}. rJi Ihli: 'b~fl [tl:il..f! 'ef1:ti!rl.e Ij.e ~.alC!.• .!!g~ ~(!iIi~.ll.e bli1t.t.l!d '~heLb. d!l)wIII ~ um.rnp:rnmise: o efi]ciellrCY' by LlIddiim~'to ·t.nthi> rniO~1.If the .enoviee tru(JIBElS ee : .:'5 dlr~'ilI]'.i. .h~ye t~i!n Ii!Oti2' '~blii i£fe'l"e'J]u rn: :p'OSi~li!c!!f.liOl:liolfl. 'q_mcotity .m i.ut M.gers· it r..hiw. h~.ot ..f shQukie'r. be iiJ1ut>Er..ouldernoo!:k.'1·' Ie U lrtt . lie' O!l] the ~eilCh yOlYr~-~~f~ alJid . th€: [miiM by $b.lil moves is.he.~t~ Th. "Tbis is the e~n'lII..~.-he: i~~ aiiuJ.h".v(.~---- ~- _ . Some ITt!·i:nitnt.J~.Qd PQ5it~..w.JI 'b 'IL . :m.a& .ruM QoCt:ll!t.(.il.d iiJ' l"j~d. ~lt:: .. di~ eeher ~Jl~ . -- - - _- __ . Tell.iid~hls.iiI''i1. to plant p. got.if Ir is ·~c~sivt!· h w. the 'positi.:Jxin~ .d try il! aga1r:J.:Slt uaira~ ~b(!lij.P Y'O'\1lr 'l0 'l. [~ .ike u_o.PI~e.sIUIi)J.e-31) •.sure he assumes .e ·elbow .. eeed '[hi~ to(} . hi~ c.lI-e1.go.ho1i!ll\d·6]' .(k. c~U hl!S8.onvru:d 'and :!ihQW.

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

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

After <1..· J1 Fm'li:~ i!lifiPJi~d bY.~ .". ii!J.ur b~tt ci6w]]. e.Y._ '~he:.:LI"-(! 'I ._ .lilfu. rgum.-e he rn""jntruns: the' c:hest all.'Dauu can bii.(.a:ue._.1ds '~Q 'h~-rQ.trd5 '~he5hlQnld~JI.!j!)t th~ floor bnck up Rl'o:ng.dgini· ta'ke5 ~Q'J"k."g.ouMnbserve ~i.l.heavin.I :p\I. . . W.cing the &l!!1re.:~ct 'lb.·Qun.~IJj.g8·.. ~y.lj.ith }'\Qur' l~'{.es bY' • Ui!2ll'Llir:rg t~:vfi-:m·Ovtm~ilt mJ~(.g ~f ~h~ Mif-$ d~1 of ~iJinrnt:t wlt'b the b~C'll OOC-I11CS as the HfiDe.aiI1~(i fJgijn.. 1 ~OCl:!iie. dedin.~.) M -_.e '!. ~. . .te.l'~~yj' .:~s the 'w:ei~bl: of [he .pf the up~pfet b2lik ml.ike your hands. Ilcc.l:'V'e' 'hlm: 't'ilk.w.the b~]" ~bi.e .. OiFf~ve.e .push hillt::k.er body ~') 'sl~J~e[jjt-he .b.· :" 'I".' ~ 'W:I!~tl! 1. Wa~h fiv[!. lihl~.tt.bi.e.~.i·~ps.nterthe' :~Q~SQ:f:' ~h iMi.~~." ost: people c~. .: bnc'k dolW:JiJl.de~'~in~ belliChi press rakes . Lcmk: :a.'..j .J M" .~lth a s:1igh~ e:Kte.! "''flliJis.co.t rus hips: _. Ther ~_rtd .o. whi~e feu IOD.adllruiil..IJ. fTIf dt .I~hN'6.)f.ttg.!i'~ l~1:!fro~~~~ -as I!I s. .iU:.gh. Tmt':Ib1Iin ~~C!~S 00 ~jfjc.'1 1fII' <l!liI. 't:he..I~_ - Fj'ghfti JiJ.dQ.in . .ii' (:MtribliJt~$ w pKiper r..~: . :!Iway i~rom cur ·ita:rg~t mu'ScJ.to lead to bri~gill:g~ll.~u"d (hos:~'bright by itue JI. tH bench USln.t<!i~ of ·dais pO$itiO:m1. fn~ I :fee~ pJarntecl.y.~ ~ :.che5'~ height 'b.cli :pDsilio. d an eac h S'<IIOl!li id':ell. Au.w .k'e e·hecwifl-.ll~..l~~Ei·(.'"' Y'!jJ'I] ~~.Llf 1i::L1. a<mJ.U .e.e.rait!~ d'~cil1l~ !lie ~ pi'~S ~i.re]iiJliO.!!l~.·~llte balr O1IiI:t and reset 'I:heb~l~: and do a 13'el."..III5:Uan.iUP set.'deva..hoJidi~ }"'QUi' ~~hgwclm ." OJ. .l~nJ.Bri.tld fOf by ·b.f." cl.ui.S~I. are oo"wn into the ·~t!llcli.p.. ·bmn5:tnn.ji!l. tbey ShglUld.'·1!lw I.b.e· COrne ~p as hjs b~k arches. 'r~h his: ~b~~td~n.t\t.:atr.D]:tiol1an. ~D wa-e 5"!IIJ.til.IH:t:I~ . or :t:ilc:t"e'01Se~ .Q~eibn[1 dtey bt:nch~ dll~ thli:' F('I.!!I!lJlrnt~a:~tl.QlIl:er. '[(t. to~s me w.-~rt:l:>J:: rpD.l .Site n iL • iiI . r-_. . ~li~ up th~· ench w~-.lllig •t • <K"tive'~.~IJd ~ly..·thq·shO!llM.~ffide. C~~Sij.pul ~rity. 'bUlt.' ~~~~:~~\I.is its t~dency.tkeep y.l:iDD'Wll as . The legs drive 'loom th~·fee[ :1:pif..s. ~ae'. 00 liJ€ Jie cib)w~ 1if]!posicion on die 'biSndl...t. '~acb t[ijg dii:s tCi"C'hili ~qlJ~.~ it1coo~ t:h..iDltS '4?~oM~mwi·th..d 'b~. b Now t.~@t:f ~r(. f'oren.u.rn~~l. Now. 'i!:he he4:1!dI. lean ..Icl~te'~."IOidab. gym • mh.~ilJly 1.1.V'usia. ·tth~baik ..0]'k :e . _.t of '111e.r'odured by isomerric . '~:U$p(js:L~ioiJl. ~:~:Be~"'E1i1?II. :ri:!:lclg.i:p ~f the gl!i.angle .}n(w.-.teJ.WC hi$ cJh~5't iU1!d i "II.~-.Bridging~· clu mte. by 't!lllkillJg' arch out of tile b~ik.. ribV.riv~ 'ilie.d.n. fl!O~ eh::~E'e :mil!ie~ :m~t.:uC1i(Jii:". bar una-.35). cGrmc[~y (fit1l1!rie .g a oollrU'o.· t~t~ h U'..] pop.1~lI . ~ To.timl'. :rO!l. 'IL .Low. .~'b. O"Qf1·~.. ooj'Ltr'.f.~lecl..llSQ1liLeu·ic· :k:~e·~~e~~'i.

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

' widcli IuddQm Gb~e. :lnvoi..EAd)s.IJ~ d:))e: ]tjiwr:.rid@~the l b'lJn.'Ex~si ..:.QW £ee[ 00..HtyfO'1' 'the hips and _.:e~ :p[J~itionuiilt'h'l.:i~..e~C1IJjlt to gel: e'J. mmy people hll1itin~ u.or.~ 1l1. :tu1ll.mUy.5~.it -dif.ffiiJ:.i.!I:tlli. a N'1!l'ooW feet .. [f 'the :feet :ili![J~ IUip (oef b~g~. lifbfl:J::S.j]J more moderate knee ~lJlltg1.ll~vd$" .. hb..8e]es.. oi.[l(~ :t 'ono.r. heels tiP loff t"lw 110 Wi' htl:5' g.'~~ we me hips -and legs.. _ dl>e Wtr~Q ~$ . like 'this .tl1:§. '~[)tht t{[lt~Q (fUg(:ln .ood cCiaG~in:g" M'O!['..3rQ)" Pe. two varl~Me~.-sed it: ~tidl!!J'lJI[p. The 'ree~need to' 'be wid~. J S).i..1)-m:!Iiiiiltij.1~e5. Iess yeliing ~fI.o:uild! 00 oornectGd earl.~ti!lhu..! e..t~'i1 :iu: :urll0.g will.C1.il: :is ~P:~lUM.. selected Jot.P ill 'r1:Le air. ~lips dl1.ck ~ndef '[he hip.. .1O'ruy.l"trlimt Jcm the.~oo:t placell1ernt 00.iJF !Ji.:!ld 'i.~~p:pO\~..it: lS tl'li1co:~n:fiJ\rtii1M!a nd hoo 101 .li'i'i:!!e-~~Q{ aJ.r bQd.is snathems to yOllf '[~oo'pSj' 'ilif':!l ypur '~1ici...y.d:LnIOUt (:Gp:lr.so (iigu'["t. and th~y must be positioned ~~im. . o:t"'rciDt pll!li.$i).!LCh. The f~[ mustbe in 'me' ~'9'I"rr. nor :6.ll pre8~utl: "'ilIp1dO:W[ii"" {AJ 8m:l: '''i:llfoL!lC.thUrf'!1' .\.If: LI'foot.ilill~l .1Dugl'll. rJJ. This posi~:i~npredispo.more OOrm1.'1>0 bri~~ the iileary' ~ps.~!= Olln(l.teo da~i:' tl!J~. up/down .ve.e~ tQ@ (111" d{].ey m !he :~in]~.'ii'.~" rr cliellitmg 'The' '~ee:ti)r!i t~¢ ecnnecrionte ~'_irop0(l'ta~:tbe. tr.o: ~~!i. f['.l~.ght.r to 'b. ~'il(.£i~[!J in.U:ll"'.tlii:\e rn.lJ m.v~:i"o:l!ii1g.Q'Lrjee Pfgjj~' 1£ 1"00 lIIim:1i "'lip" rm~iI ~d lii ~X£r.r:Oom is !WU-.l!s.o~gh ~ar" to ]ptt:Jvid'c l. likely to £tli~.:c k[iJ. IllS of ~.this 'pu~lioTIIm.g ~~l1X.rld: !('h. the t'J~.ei).tne[" .P '!.r.Q:aer :him" 31!. .h. has... PQ~]~in~.rre' c:an:Lmoruy :. :m the U'1I.the ch.icl! hOVl.1im.t ~'/1.~ par-aUd.[.wJ]. ~~'V'f bend.' this .:. flOoD!':' correctly ~ .y roj'tt>ct~~.[rever :being .o'b1e:r:n..~'Ll"Ot1. the :tBet rh. 'o.e a 'F.rni~ the ._. 'who have ye[ W le.rvcd.! dle.eel] in I1.k~.~ii. 'tC'.'(B.im.il.oundL ']:f WiE' iI.~ wid.tel:'" Tlhey ~re ffi1.C' foot.s: f:o.> O'OQ[.uIl . ~~td.l(].ree~[edl.<I~ . by lh~' 'bw'cYt body coUapses. Tm~ jim~j.or.9[lJ ~he be!'l~h_.e.se5 'm~'i£tc.l$I!.e~ef.e .cOl'LI~ the gr.J piii:liiJj~1f!.itt1itee di~. .l.t~hf.01' ~l'l:pt:ricnoi.d coo.:. if a·guy"h.m.to ..chW. [he' l[ight-Ole~5.l!E~d"t:e..~ps.fitr ~.re<lJSUI1 .dbilcllin.i1$ hl5 f~~ ree . ..mai!l:ttain.N::n.. thra>Ltgh.r-ely' ~ liule '~ESi'i..ee'ex'[en$~a~'ih.uin~.rob]enl is p'i!1CiiUig ~h~ {-eel 'Up tee far. 'and is uSliuill. and . e'm~iJetu.

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

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

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

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

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

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

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