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Thl: Press i, _ ,~_ .. _ •••• _. • _~'" !C_ .. _ ••• ",. , , ••• , •• ,., •• "., •• '"." •• , •• ,' .', ••• , ,'- "._ "-_ - .. _ -, ,-_",,_ .'. lJi

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A .nlilffidD bdllg-roOI,!l]d b!=. :ahlr. '~0 ,~~~' iii, mapr.-I'! ,p101.El JJi iiEli''-;d!L'!JJi. ~jtHehil'f 011 ho~, rnljil;L I]; ~hi:p, d~ign !Ii huJJdi!cg.; 'w;n~ OJ ,j;(j!l!M~ 'bnLlJtr:e ~ilI!nt5l" bl.!Ii~cl. ;t w:J.!J, ~g'[ ;tJ heae, CffinrQ~ ~~ dying, '[\liIi;1! 01"&[5< g~¥lc' Ij~~, !i:oo~m'~" oI!i:!t UI~i!, ~~,~ ~~i;!n.i.ci!1'§., ,mIl!lrol.1t. O! ~v IPl'Qb1~DiI. :pi~k 'lftli'i.t'I.l!~, :~rogmm ii'l ~Dllnf'~:r, C'OOk 111 'tiW.l)" ~;J.l; fLgbt !:;'rf;C';~~d,ri' md d!i~ iWIJ~n:d)'.

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T.~.ils ho(!;k is dte 'result of a ,C'onrvc~~:ci.'Oll. betwiiien Lon rulgo~J' Michael Hlt_nmm! and m "; [n [be SllmR'te.L'" of 2004. These guys hasicilUy accused :m' of ~41f.1e$,s In bav.in& not yel ~'riuel1 do"'f'!. Wkl1 I .be-w ;i1,b~u~ te;a~wng tile ~~$;, ll:'l!i\dn 't: <1ctYlllly cotllsidereJ. ,dun] ha"L.d .'Ilyt:hing esp-~cillny 1l,i'a:~U<lMe to :s~y beur le<l:ching them, hm. I hlJ\i"e in aCl Ibeen, ,coacbing barbdl5, a while so aid l: 'wollild start wi J:h. rhe squa.t c:hLlptcl" .U'ld see whar .hmp.pe:ned- I had 'wr:~tIXn a :f~w clllngs for' plJ.bheatio!l befQ.~n h:,i,vill'ij; s:t'M't.ed in 1980 '!N~i~h .iI! Sir::Il'a~~ anid'e folf.' M:i~ .l,am'br.:n' . ~e.gt"!1dm-y publicu:ion Pow.grlifutl. USA_ At the' nne ~'[ wasn't legendsry, ~:md rtfl. itfr"id m.,· 'i;tdc 'prtec:e didn't !roILy d~ much toward pr.o-pellln:g it in tlN:t direetion.

I Wl:'!IS "WorlciJig in Celerado dren. ~nd 'WS1!l nm y,,;11: ~n ih~ 'g.Vlll DUs].Ile5S O!S ';'r!I n.Wfleii. I had ~M wo.~king 10 the h "~h:h dub bus] nesS fOf eve.~.}~ .:, W~S just: starting ii " orr.rpeticive career in pOi!Nt!~ll ftin/5! aad Will .~~ Cci'omdo {lin ~ .,,,,,N,:Jrr'1!iftg silbho1tic'lIlJ, from :!11 rg~C!IDt d~iree

fII.d.tI. persoaal 'trn~d.y tb .• u b~d 'cl£rply ~fec.~~d :rny' Ij.enct"r-tl usefullilJess. ] !mod continued to t:~ ~n ~lld.llad in f~ iT'tended [0 rornimJ- wntwg wlril 1 w' ' cltere. BU,1i: r ctu'i1I'~y didn't

1m. 'V<J.C' much useful. 10 s~y 0111: cl, 't polIn in my ~ j 100., ,lUl,- v,i'titing 1 'Dlight. ~,'Ve-d:otit ;:u: 't'.h,;u Ijln~ w.iU :IlC,n be ~ligsfld illIywny'.

Shorily (tor :r,ell.;'Ui.n~D!g home' te \"{lic.blta, I;oails from Colorndg tQ :Sli:~ to; ,my ItliliothelFilj; h~it~ and flUllsh in)' dt.,.1~I~; I ~ld the c:pp¢l!fI~ni(y [0 b~y the gr:rn I wss trni'[ifu,~ IPt and the gym business :i:tl Wiemm F,;JJlb: hag. never been ,the $.iIIll1e. I decimaccd t.he cCd:ll.P'etitioIll~ iSnd

:rend! redl.' ,cmb~.r~<i.s.silfJl.g tOI 'be; II; 1JIghm: ·lU"t!lnmg ilDY1i1;l'hue else, A sfiglrt !i:.X~=e.rntian, w.m,;OO~ bu~ Wichi.u Falls luhletic Club irs one yf. clle oldest ~ole-p.toprlf'mmhip hlack m'ra~ ;ya im1 the ,o·untry'.

The wf.:t[iag :Sli:U~ bscl .. u 'UP ye-ars i.:Ji[eX·, once Llrad beCQII!:t: ~'!:.LUed. '["0 an oplrl;iQ[!. '[h~ough more y~r.s of exfJI&ri~:nce -atlci srudy, [ b~d rn-ade .il[ clne· prnic;y lof Wtchiu f:.dls Atl'iiH!I!ru:

Club that every{jne 'wjJ'l:O joined a:JIlId who WH 'phys;i~ly , ~p<llMe'.of doing. ~qrlLlJ,~~ would leO'Lni hiljlw tOI de them 1;;.0 rre c..cly • M'l' .~l£I.nemi.otil W~ i:bat all my m.ernbetSi b.e <It ]eo1St exposed [0 the (lassie biHbeU exercises, &0 ~ 00, carry 0[1 the h'a_djdot]~ approach 00 gym exercise ,thn .had 'been rh~ ncnn p.N!Ol" to t.he ad\i\t:tn of N aulilns-s[yh~. he:d:rh clubs, In le;LcW:rng. everybody 'tf.tjJjt jo.ined ro ~qu~1 ~'[l excess ,of 2500 p'~op.l,e ever more th~ti 20 ye'~rs), I :n.JJ. c~.tahlis~ecl. '[he .md·iini&m for aoctlmul~tlng· a .. rather J~r~ body to£' e:x;perit.nce and. em.pineal d~!1 t,egarrnng m . p·t"~b,le~ lS90Clailed wi~h re.l1chin'R. squats. The other barbell '"~ . reise'S sufie:rred tht:, 'ame fate, being '~ug:ltl'l. 'm 'lhous;:mcls ~f mere OJ[' I_e,ss··'W'iIDing innece nts -wko tNs:'ce,d rae wirh the; r tra.Ining.

It is still jnuntei;J:ing, to me th,lt wliie.ea Jive' yeatS 't·o. ·Ij.!.npack my hoxrcs., my i.Ei.teltuioilis i][WIl,:f.i b.e1.c,g to ,go 'back tQ. Co!.or!ldQ.,

AcwaUYi this boo.k :-eth,; R"S~r of my havwg i~.er my coot:b n..[jd friend B.iH Starr in rhe SlJ;IJJ1lllJ:t!1" Qf' :t'9J'9, He WilS in t;awn during :rnd. after' ih ! A.pr:~1 m i:arMdo. taking care of:lli ckl;!lgiuel' who 'W~ irJ~u.:reJ in dUl :stOr;m. I r,)jl into him ae oOJe 0" the ·t!iVo miSi¢r~bte'l!Dude vn;igin :!rOOWl:l)S; .~n e~i5"t-cnt~ iJl! the F'~1s 'at the 'L1!llU~ w,here Land . .l couple of equany .poorly~ i.rJ§o.:tu~d. 'mti.it.1!bag pw.ne:rs wei''' try:illg 00 g.et big, er <lll least bigg-er. Billy g[':a.c-icnJ.s~y took tt.1~

under ,llids :tli!l.tehuge (U'IId, :g.!f"V't:: me: ,~~t ~.(io'~Si I t.i:~eded 1L''!4i .g.et: done w.h~~,e.ver. I m.~gh~ h;;tve '~~tt:;r ;:I~o:mp·ii~h~dL. 'fh¢r:'~' ar ... ~ny Ci.f us, '!IF [i~:rllds ('.If. B]HtI!~. WinO owe '('~m.p~tl:tiv.g and p.rofess~o;Di;t1

1L.'"d .11 "~.EI

C:<JJ'~el;5, to nrs g'LU. anee ilI11u IJji'J:ue~e' •.

There hillye been ICld'u~:1!" pe:o.;ple [1:9',tn 'whom I h::il.v~ l.earuerl a g:r~aI deal, and ee "it'l'.hiCIrttii. I owe ~t :gre;Ji[ .deal, .My years crfS'iI£-elt!/plo.rmen~. ,= '~he sjtltE~uir)~ '¢h~t. ~now~d me so be in ~ :p(iSj~iM to 'k~ .5QJTI!z ,f~V{ ~hi;ng~ ~heut ;t;r;dnmt and, ~O\':M::hinb, - is, dw: :trli 'br~ part 'tD my (]I,M-est :fri€.llt1·.and :lSSOCiftEeM:atik: Tucker']J who told me m:I!llyyeaJl'S ;ilJ,~(l1 ,~JOW success 'Woll'~d be me:asmied. He~1:nd. ,my fa:llIlel"' were good !'$;l!IDp!~~ Qf .I!ii1:en th~[ trusted. ilb.eu:lIsehle,,'l' UJiSL Glenn P'e~dJ4Y ,1l.J'i;!ii b~en a. 't:~net1dotas hdp ~,er we 'p~t few y~~r;!J, wiih h:~s. ~b&Ii~y 10 e~_ntil ~ ~d. analyu hl[i!~ ~m..o:t!iIl't5 of. &,~- disci1ifu,g jD1pOrrmnl ~on~,pts, from tile oo'(;'kgtom:ii,d ,rlioi:se 'm, a WOlf" no' one else has done, The' nliiige ,o.f hls, '<IIb~i±[if:S !DC!i.Elt~ILl'les. 'f.o alJ:lElI£e': me, Som.e· oCf,hhe- ,mOSt ,irupo[1:ant CQfl..Ge:p~s: :~l1i, :this hllf.ilt ::J;ii:'iE 'i:Jj~ !t\~Siud't o[ Qrur "i:I.~O\t"kj F!I&1 [rain:~trI!g~ ~d th;;i:lili;::tI1\g [!5:~e~hej"'- Dr, KilG.'O~' ,ha.~; bei!,"li'iI, rht: iCiU~]YSt.~ for ~,{j~E oJ wln:t'~ bial": 1000tim-d W cl1~ de~1op,me:F!I:E '01£ Olymp[c' we~~tliiftin,g in N oreh T sx~s '.d:noL:!' he came flO, 1MIidw~tgni Stllte Uru1;."~rsi·ty in

1 Delli"]' u:_ 'b " '" t dJ "'. I _L~~ L h JI ~'IL ~ 'IL l_. "L ~ _ ~j "~' '7'71 " .nJZ Q!. VlOUS arnsue tasents all Ofg,IlIItlZ~t..la~ . :~~ ave ,waUebiUS ,IdOQ~ ,[Elb5!S.I.t:rlLe'! aan ,.II.

W'Oll]_d nDt reVe'jl ~",Q~s.±de.i" a pr.oj.eet Jike '~his withm.tt ,him. Dr, ']?'1tiHp Cale:e.i wil![} served as ~he. .f~l.'!!i:£h ~-;:illioo:r fflif' ~his ~~~, h# been 't:¢;i!!i::hing me ~hi:nG:i: :f.u't !1!, ~ kii.l:iS: time, '1 hope h~ ctJ;rl:tli1\tEi,S 'to 00 winin~, m dk) s@. St-.e:f Binldford has be~n h)' m,t ~;d~· ,th1' ~.ntir~ tirae, 'wi:lh ,gOt;ldJ :fIl.cil:vire, di!ipa5sio:.o:iI~e ualysJ:s, aM, .auiiiny' diH::eren.t '~. of 8I:.IppPrt., .All~ ,my m;rui1y,memher..s :iU~e due a ~E deal iilir I liatlb1, both fe<r pmV~dill:5; me widl. ",lab :rs,~·' m~n: d~t} pay dl1&.~" ~ciI. fat

- -

- - - -~d _. - -

puning twp W,lth rc]iWIQ-tjS i,]jnd polidc-.u_jO'l!~rib~ whi'lilz t:ryitiS 00 trn~[I;. Th!:"C'J-p,POfiLli[l!h;y '~Ol '~C'.:n11,

'h9~ Inrge n'!;IIm;~rs of h"tlmlitil5 [-espol1d 'CO< exe:«lile hJl5; 'b~_ltiJ ~1Ji'!,t-.;]liI:;Jbh~',

]'tt; is! my ~;Q!ll:ren hope that. .lilj'" ver-.sioJl. of the W:i!.:y WB,gs are. dOll-iii' cOiL'itricutes to me SfLt;eecss;'of yOW!" :ad1lletES1!Ia"lci yQll1' ,p'.t"Q,V~jl1.

,;5

:5'

Stren "g"t", h 'iii 'W""""":":h" 'Y"'" and H' Iow

- I ~:', ,- " -, .,-'1" ".:', ,,_~>_:.' -'_ " ,',' .'.:

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Physic131 streng:tll..tis; the 111'0i'~ impoJ;lta[lt mrn~g rn.llr~. Thi:s .is true 'whether w~ WillSU i~ to be er ·nOl. As humaniry h. 'il d "·ldoped thuou~boill hi!'itmy, physical sotrengili ~ become less cri;r:~cn1 to our. daily if! f.i&tr.:n~, but: 1110 less l~liIPllJirt;mt to our Iives, Ou.r :S-~I!.iclllgili, mere than any other thing "4l1: plOSS· ;s, still df'[:er.nillli\: ilie l'i.utility and the qU"J!u.i't}'" f our rime bere in. these bodies+ W,blUfll:i'a8 pre vi 0 usly out physic:.11 s.tre:1J!gd:1 dererm ~ni',,;d h Q"ii'!,f much. '~Q{!Id. we ,illle

,. nd .how 'W rm t1nd dry we S'~~d;, i J] ow merely Q:,elfcrr.IlLn 'S how well we . UJmCllOD 11l hese ~cW' !Sill r,c"c::n.:um,diDV 'W~·b~ii:· c TI1£t;gd for ourselees as !QUi ICIJ inu,fj has <WCtt!'l:u,:tI~'t.ctl" But '~,I'e are s:tilI iilnimals. - O'I!lJl" physi<C>Jl existence is, in the fmn;il i (I.D.aly~s the O[l~}' one 'tlll .• n actu~y m..1Jtters. A. we,1Ik [i["l.tn i:s .IIlQ] as hllPPY ~ :t1.-Jj~ same .m.RfiI WOliJ ld, be I f he 'Were ,stl"Ollg. This f,f:alli'IW ~~, affC'mive '[0 some pt'Qp1t: who 'WOll.1!d. like die 111 tdlt:Cmru 101' spi I. irualro ake prt,,>t"C&ence, ]:t ,hii inSi[ ruC'dv/'t' to see w~"lJ![ .happe!fIJ~ to. ·t.he.se 1Ife-.r)' people ~~. 'their $GIIUltJ[: S'u·e'.t1iJj[h gQe:5 up,

A:s the nitUlm of 01!!If' C!l1~U1re hi:!:!" chall9gnd, oar' tI'Ie1tlti.l'HlSilip C'l;~ti"~b physical riI.C[iVLl has ch~g~d"~ICing with it. We prev~{Jt!:Sly 'Were pHy~cn'My u'on!; ~1.S a fUJ]cIjon ru eur continned ~·~t 'lIlce ill a ~i:mple .p.hys.k;al world,W e 'Were ::J.dlil.p'OOd ro this: e:l:+ste nee w'!.:!U; sillice we had 1101 oduu- eheiee .. Tho :' Wh05~ sitl'eng,W':ls ~dtq1J;t. m the '[<lik of ~[:l.' iIl~, alive contiaued doing so, Th.is ~.haped 011.1 r kmsic physjo!.ogy. liInd that of all GlllU' verr~b!i'~~c associates on the budty litde. tree« t' ' Ii ll!. it remains wi'dt ~ tOd~lY, The relntively recent irumQ·~ arion ]~'lOWfii ~ :the .Di~{;I'J1 af L a hoJ!" .us.. ~o't se [·emOte '[;hat ,00:1' gefi:e1th: cO'mp os.utiol1 lsas h~ dmt.'! to ~da.pt agu.. '1nce mast olE '1;1$ IlOW have been freed from tht! Iuroessi.ty of 'p'e:r'W:if.l!~U·' oht:f!liJJll:J,g ou S~bs.l§irent:e<1' p&~~Cj'b~ OLC[.i.v.tty is reg;!! mlecl as {lp~oJ]ilI.L Indeed it is, ftam tie st..andpou:u of in;lmecH LIltC; Ji1t':cessity I but the r .<,;ility of miliiQflS of 'years 0 . mj;J!PIt' riOII to a ruGgedly p;hy~il;;~ e-xtS't..ence" ·w.U.n .. not lun go alV~r' beeause deiks ~ne i~.,\j'enl11rl.

Like .;t fil!" ,L"(i(lt;,'~ ~ remain The ~lo:sse$SOI1i of potemi.all}' SU'.PoE mus.,le! bone, sinew i ot.nd. nerve <ltld ehese h[l.Jil-won c'Cll:m1:1oditL~S demaad oue a'[[t:m'io:~" 'They Wfrlfe lLoolong iIEL we .If.il;llki",g eo jiJ~t b ignored, and 'W,f! do w at our peril, The.}" .a~ me ll'('IY C!I:unpon iiJe5 of cur' ex.;:£I~~ljo;, the quaLity C!f w.hich now depends Ion our eoruciiD'1J5.~ dC!"~ ted effo:n ; ( gi'mg ~hen:.l 'eDt! 5t:imujuS' they need to SEaI' in the c:,onditiu on .' h~n is Iml'mru. [0 tb~. Exc.rcise is' tbat

Stl mul us,

Over tllnd, bove my oons~d.u;jjtigiJls of per:fCnl'U'llllre far' :rports~ ex e'rrl se i : [h~ 5t; muiu:5' dla.~ rewms 0lJIl" bodies ·~o ~h~ wIIdit..Lons for wh;t:h, d~c·~ were des\tg~€d.. Hl.Ifi1@ll's are 1I10t: pl1ysil:<!Illy normal in dt!:l . ,6wnce of .b'ill.'d. pby.sical [~ffurt. EXe:Fcts:e IS Plot Oi. thmg we do to Ill, ;:I, problem - it is a t'b~iS ·'l'.1-e must do a:[!,y~y ii ,th~ng 'W.ltholB.t 'whkh th-'te will·il1wa.ys bIl problem.s. E~erci is the dtW.g, 'e mi:i!st d.o to repliC'.aE~ th.e «lnditiiOm; under wh.tch our' .!phv-sia](lf;Y WOI:S adapted, t.1me ~nditign5 IllInf'l' w.Mch w'e UCIe' physic.aJly imiO,[lI'D 1 •.. [11 other words, il!'K,e;r(;"lse .i:5 sUihnll:!IlI,Le r=,l:Ve--IDi:II1I acri.v.i~y - the' thiag we need '~O ID!;alli:1: our bodies :Hu:l. i!l:'ll fact .0'1.11" :r.n.mds, l10fmal in t.he l[R Cf!fU;U;ry', Andll111eT-eiy normal, for raost '!i\l"{)l'lhwhHe htitr.innsi is. .1I00t 'gr:!Qd (,fLaugh.

A~ ,'UJliett!,',s deC'ls1QiU to b~ .- men,gth mU.liijl~,'prOP·lllI1 n111y 'be ll'lOll,v;;Ued by.jJ de~: i ' 0' join a. team. spoc' Ihiottrg!l1l1rres it, or it mi§bt be fo.E' .mIJre ,persol.h l reasons .. Many il1diividrual~ .feellh~~ ~hcir st.tengrilJ is iJ!L~dequ!lJte. or could he Lrn]lrro'!,\'ed b yamd wl~u i[ I'_ ~

7'

widlUiI.n the: carrot of team m€I]Jtb~1"5Mp" 'Whateve,r tfuJ.e r-JFinUV,lt_LOJiljl dtey lleJficl te be [atl:gh[ what to do ~ SC1Ull:ebad,y ~ ruJltd dlia'[sornl.~bodY' is, ).'91/." It :is fQr' th~e 'pe:o~Je' 'ilial,t [iE;id, then:~seives In d1lis ,PosittOfl dl~!i '[h!~ hm~k is i~I~_.ded- M~~\y p~ple h~,'f"re s!;lJir~dJ ,1ii1~ing '~igh!:S Qrra, thei r e'Wll, = either- ~;i ,~Q([~l'ej ~~ school 'wh,h ~q~,il1y ]n~(:Iiit;i1o¢d bl1,dd[~i 0[' lllii1mt the u aoqu,lIlifioo ,$~peIT;;S;i.O\iil of in~xpe'dc[);Qed 'CI[i<lche.S,. who do mere h~n]:lI i~~I1, g>ood, It: is ~tl"em..el)! dliEtel;llt, fu[ a novice ]if.t.er' to ~:ea'tll correct 'iIech1:11-g,U>8; from, picmres in '~.I~;<Lciues: ,~ by td,d, ~ilcl. error, without an a;Jleiie,~e..ed ey~ ~ro:v:Bdb'jJs mr;:' feeclh:li_k ~n :pos~ciM ~!1d, l<')l"m d1~t 'he: c"'<inJi(TJl £001 a:rad~, himseJf., The \il~se .mrorj'~y oJ pCQplif: "i1i(,ho S~tul wit'~Qu~: ,g;ood sHpervision 'e1~hel" ~t: ~~rr: i;}r faU '00 lnIlikie,~ff!LCie£l:~ p',rog.[1E'.s~ to n1a.nr.oITf.' 'their le[JIthusm,sm, and ,eIl!d lJI!P qR~tcil'l;t"

So" your r,a\IleJrere is ve.ry im!pm~m" You Carl: eeaeh iE:Clt:~dv - from dlie. .s'bI!OO~'iO~IfU, ('if

. ~ # ~

"9.profhff. h~mnreha:ilk:.a~, :;l[l,ill.y~is; ,t:I(f '~he ~e!J:\Ll!J;:t!Si ~ and pr(!liih~!OO' adtt~t.e5, 'clnt~ 'win 'be'tLbllc tc 'ti!~

eerreet fftt'1J:TI llnd. o1bl~ ~re!it :pro~re55 toward their :pQti,;;IitlLll..s1:u-euttgth dtrougholl.1't the rest of mr.;it ,e~{;:ts' in 5:port. 0[' yOUi esn fal],Q<w me tJ::eJ:ildg es.t."1!b]]s"hed .in dle ,P'Otl'U~aT fitnes;s !I:l1i.ecilia mJdl pmduae trP,iml, ll:e:aJ:tn:d.ub memhers, Nj]vttl~s .carry wid'll, WIlO, d,~ hahju: ~l1i~d} ;u; 'Ih.ey firsl lea:~ to ~i~, Al'i:k(JiL~g:h. ,~.om~ ,can 'i;I~l.fam 'th~ ~rl. ,i!!nd ri~e ~boi.~ ~, pO!l.Jf .:it."1rt, mOst do nm., l'~ ~ lfi fin,iiWly tw.m:~f to f~r51 :~i:;iOli:r.L'l, CQr:fCtdy l~rom .\ wcll~lflIi[!)ed and. ~x,Fri.e.ll.oed

f "_111 'I'll..,: IL. L • . "'JJ_. ""h· L .'1'...' t..

:pro' '!!~~,'IJJji!Ui" , IJJ5 U(lCIIl;, lJS M, -atite.mpt (0 ,p[iOYl~ same ,Illsu,g ~ '[ IlntEi' tne \l.ilnlg8 'IIU:;t'i; ;Il1JE'

l]iereS~ to b,QW '10 he t!:til]; pl'ofemio!ld,

~tldJjlNg

e«: . h"' "_.' " L ,', ti..'I[· _~] _-'L _L- ~ .J 'L

"'-..iUa.c. : l:JJlg" iil,T its m!Jii~·:e-Ss~]]t.l!i:U! lS '11~([f;J,g ;awe' to '~~ SO'mBO.n.e file 'iu:rl!ll,~: ~]e' ,1i!I.eEuS, m :t;1_IBar

't?~t 11im, toc G'O! wlm ~,hm:liy thE' tbirtg ,he b, nY,IIJg, 00 dll), C:@a~hi!1:g ,~o:@tb:~I] on cll~' :pl~y,i.n~' field, dt!1r'iug ~ ~!Inl;:'is, ~(ll: (;O'otc:bi~g in ~bt:' sense w~lI h~ ,_ ~a'c: 'is m~t'ti' ~ie;n~15b'~,p; er ,~mm.a!lod" ,lli. dillf£~~fit. Izypc '0'1 :skill a'k;Q~~thll::r; The' dev~lQ,pme:n.t of.' gj"m.:Jl].a:St$, or ,(~:Di~e;r3" or Oi1ym,~~ w!iliglu~]i~[s. req~r,gs 'thE; ·~k:E[s, of me 'L:oocllirJ,g of' mov€'.m:e.m'., Som.e people' are ,~.oQdl illt' th1~, .md sonre aee not, hl,'Ee~e!i:~iillglt ,errliOtIi§:~", ve<.ry gpodi ilJiatural athletes (tif~E:tli. :oiak,e 'Vil;;ty 'p~or :CGa~h,es. ThE)" n!tw ~ever. be~ll, In 'dre ~l"ewL'eion ~f ll'O't bein~, ~MIi:, l'tl, penQrm mU, omd 'C::!lnnG~ ii.i:1:'!icle~t~J]d hOw ~g expl:d;1l]; :5ome:t'fu[m.g th'ilt 'th'l'iY l1ev.;:;[ ,ilCt1\la1iy had to' l'€arn rhe-m5elves"

'I.h~ :be;s;t roaih,es, Me. u:su;aUy former at;mL~Btes of m.od:?st: :;ltcoomplit1~.ruf'(II!it. TI1!flY' worked ~.<!Jtd with ]ess-r.hamL~:p'er.F~c!t. g;en.eU.c ,ahi.li!'cies :alnd ;rnchi.evfd some S!UOOE~ !thnYhlgh pe'.rs;ev;itrn.Uil:i1;! ,~d.~cquirecl, skill, T.~hey 1earr!ie~ how [b~ hard. ws.y; ~nd gai~eJ 'w C1{P~~~I:;· :n~'JC~$::ia:ry '00' 'OC~dl ,others th~ ,~e '~h~tiiwJ' rf they ,00Jiw h:;uppen to be ~lni"!i.able inrn'\iidi(J:!lI~l tR~Y ,j]jil'€ abTe tD

" L " " L 'U'- _IL "'I!. ti.. ._. • ,_I

c.Qm.miJ.l!ruC'llte 'tl.L~111' e".X_pEl:I£ll{leS '1:0 OUDilf'fS. , r u.Iley are 1D~:eJll.tg)e[Ji(! taJli::")f ,£:ar!, CQIi1l:t~UlE :['0 ollll:i:I!J.y2;oe

L ", . .L I .1. b _'L f' .. "d JI 11." -. L

tlJl,€ ever~gmwmgUi:ljra POCIj!, u~.a[ a . 'UI!I1CI". !!ZI , flPVl.c)~ D"<1IIne:es pl.',!3P;n es, ,;Ul[!l" ICi.41[aJjl ii'teW inS\~gll'[S

into Wh~I~ work.s, and wh:llt dI$eS1l~' t., A rJ,d, if ~her are the lcilJJd, (If fuU~s wheS(! 'eg'"O£' c.1l:jl :fiemtiiin, :til ~hel;~, 'fi.hey ~y ,re'C~pciv~' 'I!:Q '!earra-lng 'fr-om o'Lt!J~r C01t~W, ~nd ~~p:cr~ii1.oed pto£t>~i{)[lals. Pt~pJ:e~ who ,p-G:m~:iS aU th.€:s-e 'I::r.::.[Es; are; exo.lilptio:J'l!oU =' mOG'it coaches ~r;.e less e:ff'ectivlf'_ beC"Jrl!lse "O:r:(e:

Qt, moOre .of 'iJre.se ,by com.:pmleilEs, Is lairu!l]g.

TileR· are two klty df':J:ll!E~Ig; '~O :e$~t;hini !o~Ht'tiplka.t>.ed, ph~i.eal m(f';e;_metIJ~~ knowmg W,Uj the 'm,Q¥eme~n; ]go;l~$' 11~ when; h is done (or.rndy ~ ~nd utld\e[s,t"l.:nd~ whjJl[ the a!tlilstf: ,,~p.;:rit."l'i~:)' whsn the mo,vemeIU· :~5 done, a!JIJFr-ec~lr'" The fir-st, is, <1:11 db~.<diC!i.tl.a1 ikiU1 'ii:he

pd.:rn."'hry Will.}" the ,c~ach. dbl$jr15 lnfo:r:matioili. abou'[ :[he ,adll!e~·e.'·$ p~dtrl.lE;mce of the' moveme.nt. Tb~ second is acquired !by doing Lhe nlc·jtemenlt;. ~nd it b why some esperlence with ~ .!oiport is nec:e.ssary to coo,C'b ir, It is ICri.'Llal to, om, llEildeI,standinilg of me a:thle:re .

__ .. LI- ,,; , th d' ~ _j • • hti _JL t..~ J1"

p-nJU ems ill l.earrnng e. .wn:vemet!!tj. an . :proJ;1'W~S IDsng. tmto w.!I1at. to sa.)' 00 '!4'. mm ·tO~,Q rt

right. M:rJ.~r eeaches rd, prj m~ rill' OIiL du~ir ;abiifIy. [0 obs~trV¢, and thi~ WiO:t~~ fim~ most of the time, BtL~ a ~ru.l,y I~f~ecr:m coach. brings b oth ·t.lIlAenl~ 'eel bl!r~I 'wh~tEa. ru. helps his adib~ll·'& :hm_p:tQv,e- '!;l'uO!Ir performanee.

The "coaching e'Ye"'" I.S m~ rum.e fOil a :let of o~:Sl1!naciol'1d. ~ilind. <lin;a~yd(~l.~kHls n~5S,:u1" to e""ihJl<l:'~ff ;adll-etue p~rJIO:rrn;ajj'3«. Most s:ports:tll'e exp.~O'siv-e (or ,;:111:, ]'e'U~ q-t._~k) .in 1ilI.j]J~re, 2LIild e-oachillg d-~em.. it'eqlO!!i[,~ ~h-a4:, the mcvemenes i[[Vto1.'.,,~:~ be assessed orur.a-rel,.· at the ~eeti idu. which ' 'Eu:y .a"Ctu.<illy oecur, IE is 1tm postiMe' eo ~low down ~ pitch 01" ell!. hack. lip for.·- ilic:' oo~e:JJIce of I:h~ eoach. Ir is W\1.lUY. inoUti:lO'rolle.lltf albeit possible, to use '!fid~g ~~dul,o.logy ~!D Ill<Y:3llutltite tl:ne·veil:]f:f.U~ T,e.pea:~d1r jn' sLoW' .motruon. r..hi~ w-ould. :s~ow lEiown ,t.hr. ~-'1oif'ko!Jt~ -ma delay the irnmedi.-!re food...bru-;;k necessary for rtedlf.l.iqlilf: i:mproV!Htlen-! So the ('.i)~ must cl.ev,e.1op th fibility to se-e all the rde· ant an.gk:sil ,dj , . n,eC5-I, ;mel ,r~Ii1J'[.i.oruhips in real '~imt una -'I:' ~h e !i1Ln').tI~. conditiens of perff!irm~P!Jt'~.

Tile roru:hUitg err::' i~ dtrvdop~d thr-.ough .pr-.aetioe:J. iE'!f~ as 'tb!l;·.dti;ih of: the rp!lilrtilre< acquired by you.!;" u'-a~n;:. It takes many bo'lll'S: 100t ohse:rv:u:io!ll - wi 'n the lO(:used intent {C! audTi.:e thO!:t wMch ,i:si being seen ~ te get gtl .d_ ~~ • t; 'or 'most of the' movement we will do.i.~ ,t'his P·J:''O,gnU'III. 'the best 'po(lS!~r;,(!I.I,1 001 ebserve i ' the 4:)1:' olbli.q1le~ eirhar f1'D.m. tbe frM'or 10 ik~ d\cp~[Lclin~ D.ll the ~rdsf;' OIiOO bcitity 1~yQ1iIt .. In. this pooiti'on~ all, dle body ··~[tU~llt 3:flg1!ZS can Ib.e aceu,filld ob c:i;"i.\'t.'d. The e-XL:e'p:ciO:IiI',~ the :be-ncb. pre: s, wh;ch hi lb~5't !:oacbed, [mm tlilf S:pfUrl:Eig p{lisJ;~ion d][iecdy behind die' IrFt.er.'.~ :h~~d :If 'he Flh of the bar needs to be observed, it is besl: seen ,end-CJi~, from, iI. P~];!~'Ul dk,r:t..'tty. :p.f:rpe-.I!'ldirnJ,tIT· [0. the .Ij£~er. {fjgure A}.

Those of us; who:se :i.nct~~( i . in ]nunim peflOI':momce ~re c{!in.ter~\r;:d '!iIr'ith IProd~,J~in!l: me 'best el§.<:~p,lles of [he. burn'R ~:IU!IiO-type tbi: 'wiE eaJii in oundve:; :;UJA. in d:'IO,se we .have 'been tfMs¢ea: wiili trnicilii~. For Ulls .fealSO!IJ!, 1110St Effec,~'v,e C(1~he5!a'ili]] themselves - either wiujj !:hei.l!" " Ehl~ .JJ..,r by themselves .irlrrer. 'P\)nl.cti«. The" ff..ective coach unde:r.s(a;t]liis wh~1f. his

r. ini'oiie5 are feeug and 'ttFrie:t1!!1;mg a'S htil' coomes them, and me o-ruy -way he can kl1JGlW these thin_g5 is to ha.ve· done tth~m himsdf iP!f1efe:rtlbl.y ,I"e(',enciy.! The he~' ;c~";I~hi!:.S hi :vc learned [rom themselves 01:5 m~y train I .and the (lQlllIUITIJle4 ~er,jenoe' of ~o.i H.g it :lFlr:sthmd is iavsluahle in

I' ;.. L_.

e;~q:I\,,[I.j:~·ll[!.g It '[Q otners,

Couches who theerselves train ]:5'0 :6av\e a:niIJ1±n~'r .impm:'raIu :il:d'!ldLil·~~.ge' over th¢; r :re<ielITlmry" dise:tlg,ag~ OOI!':ul'lerpMt5l .. Thcir own :l'Hlt]"".,4t~on re itI'IIproll;l-'e 'I.:I!I,'$ du~m in til£' shoes of their .ailiJem:t'!s· and buil&s an impm:l[Utt bon-d. bew.e'ell, athlfl!l- ~l1d ~OlJ;eh. tha cannot exist unless th_e ;n.hl(l~e .krH'JW-S- thas the' ccrath 'U"~fi!5 me! oJCc~S]olll11lnr sees him do ·iif •. This: ~on:o~'Cti.(i!lJ! .sbo~ld ,lliIlDit 'be ·1lI11.de~',e~E.i.:tniuedo a'ehJe't~ . '~p¢ct @. oo;1lch ''liil1o is w.imng to de ~~he' "amt mints he ,i'Ilsks of .ru~ traiaees; Eve.1:1 olde.r c~he'S wbo eaanot .Fi!.':fo.rm. as '[.her pr.eviolLt 1,. 'Gould. needl tQ tr<li~. bDth . Or' thems -1\",;s asamatter a : continued 6~~Si ,_'nd cOi'JIching competence • and as :l. WfaJY 0.£ "':p'rnclicing what 1'01Il. p.t>mdlj,'ri'

---

,t!,W;,'{l~ ,i~ C_l~!D!E i~ i'iOOl!i~ l)b5t:'~~t'flEl_ (1000 '!,1!l'!ii;ll~~ pt;~filts i1R:' iio rmlln ~"br ~.!lHtctiw 1t1'l[L!Y$l::o omd, f~!:.tlIb~. CJDi;:~vi~~: ONi....£~I~[jg' p:;iisr.tioIllS rot' iIf1o!! :sq~t, ~It!c:b 'preSs. pm-:!:l5., and dl'cadl'i.f~ ~,;{:rni!, ~)ljy,~t eleo;,mJ,

.D.ifi'6l:M-r types: of ~diI~, (md ia £a_Gt all adde~ ~~ diffl':r'!Z!~t) f!E!spoud diffe:re,~dy re ;t:CI'.'!.dling~ A~1: older rto£~_s;iQJi1;.11 m~ e~l:ILnm, 'be deiil'h: wi~h illil, 'me same. w'(tY' th4ii1 a l'4-y~lIT oM, iboy ,n:lrtts~ be dr;;~'lt widlL" ,M, acC'-ol11pU8:hQd ,~m~k; m'flSte.I:.s a;ddf1te ne~ ,:!( di~ffr: r~[it ,~p'proac1l. to he~r (O'.:i,cih~, rl_M: her f1!Gv,j.oe d!~'UgJ!n;ef'. Groups of :a:d"let~ i,1I!i:"~' c~'Ched} cliflcr-,en.tly mom

i rndiv~d!i.!ar-s,,, Same b~$ut; :g;nc;i,Il:'1 ~ki1rS" are :lraeo~ssMY If dl!1;; eeaeh i~ 11,"0. ,"o.L'1J:iecr~.r tlppro~h d±v~

'ic." , - D' di _L ,~.b. • lb. L L _I ~,~

'COI:lll;IlDID'g'SIE!Q.:a;W)l'i!SI, \liipen' '[IJ,g 0JIa. tne tUa:tt.!~ ,O'~: '~!C JCv, 't;u_e eeaen ,m~:r QnI}f see one g~R-eII"'U

type oJ ,a:ihkl~' - 'Elm. higb, school, cO~i'c'h. clliX'Ji rliQt ir:iIormtilly e'.nDrH;lin~t!'r ~p;gritl'tllOE'd maseer !ll:hk~~s" B~u~ he dnes e,nct,)Uf~~CT v~r.y· diff~RlIJIt: types' 0:[' :~l~gh 3£1o-d'! ~1~1t:!li~~ and indlividliid:g, ~s,pO'J1d <fL!S s.ucib. O<ne ,rn!l!ch1f:'!g, :st,J'~.e is n!;!,\ .. rer !!IiP,flrnpr',u~:1X for ,all WIIJ.E'fs. T:fi.e iCY']!:!' :t'ili4$~ v.uy with ,the s:~m:;Hi~.~ ~ (;Qmrn>01Il sen&edLc~.<i:~:eS'. A~d :Iikt: i';W1Stytillug, else ,iD'!,\'o~wd iii!"!! IPrO'ksSila~aI d~dopme'IIt:J' wide if'x;peri~.ncr;;' :improv,e-5 'this [:mlc:~ing :ti!i],eJUi~.

Why b.arf;elh?

T'r.ruu[JJ_g lOf ~Jtl\eng~ 1$ a:s::dd ~. ~ivillziiitioni;t5elF, The G~eik ~Ie 0:£ Milo se:L'tes UO ·date- 'the d1II.ciq~~ty Df ilL[J. interest .m p.hysi.on d~'!'W'~Iop.me-j})t~ :m.ci[''3!1li iI..Ii!ldersts1~dmg of dLe. pMeelSies, 'b;t whlch i[ is <l~~.u~;reLI. hJfilo :i&' ,s-aid. to :hs,v,e lifted. a c.~Jf Every l~~l"j' ,;I!flcl grew Str.o~g.et $$ cl~I::' e~U ~~W brg~f'. T.h~: Pit'O~,rIj)SS;V~ n~~~~ ,oW ~!r~g,.h devdQp,men~ w;t:S, :t-rnQ'~il thOU5."mds .of y~iU'S &go'I' lrut ,O'nly r~t:mt1y (in ~~r,1lll;5 of 'cli~ .5W,pe of history) h~m~ p'roblt:1m oJ how best

f ~~: .. .,' b LL.J L ,1., ~

'ito acwtatf!' ,P[\QW~SSI.¥.e 1",ESHl;[;'1lD!Ce- tralDmg: aeen t~l'ilw IUif '~e('.Lil1mQ"gY!.

A.m:ang the ['ir..sr. tools 'delffl.Opc.d. uti pr..:tC'tice' ,i:'¢sl,s[UU ~eii:'Di~e' '~r~ th~ b-arheU;, .a! ll~g !~t~l. ~h;tft wh:h ,(tOme ~,rPc crf wdgl:u ~!'l, ,t!aeh end. l'.~e ~ar]ies~. b~I.1bd1s ~~d ~]~lb~s er :l.J?hl::'.r~ f.Q:f we.'ig~tj w,b:bi:-h {;ould be adju$.ted. ,EDt ~.Mm];.ce tlrtd .. lol1ld by' £il.lmrg dite-m with s:JlJnd or SfuL6t, n~vicl 'W,illmlgbhy"51 SIlperb b(mk:~ The Slillper .Athle~e~ (A..S. Barnes and Co., .1.970) details the hjs~Q~' of 'We.ighcl:~fliEl~; and. tb,e eqrl;.il;p.ffl\fl!:ll~ tim-II .made. it :pos$iMe',

~n'll i~,~, cl~~cdrJ):p·me.[!;l. u~fo;~~e~~, by Mr. 'Wmo1:~g'hby, 'Eb.L~~ cl~~ r<i.pi.dly in m~ m1cl,~1 Sl?Os. A g-entl(;ma:rI named ArthuJ J ~ln~ in'v~D~l a 'type' o£ 'e:e~ '~.Rl~p.me.nt' ,thin

i " , ...!I' • 'U' ~ '[ 11 'j' ,. '.~'j\

m'l;1'Qillt'.l!on:;Cz;e!dl. :res!s~;ml4e ezererse •. ' .II~)()'lU':Iln1rte Yj; ,nm a :rev'!:l~utmns are Wll!l,i'er:s;.l!l..liy

.1, • N _!, ·il'.1· .. n ,,. • • ~ f ,! b'l • ''''~. ~ L 1 - d '1-_

JP,wu'llCCI'I/e" .... ,~UWUS u'[ I:?'e!!.l 'liI:])e:'~li":lIli;:lp]e 0: . 'I,I';;)J:;l;\l! .' e 'reS:tS~at))tie 'I' W .tl4CIjI. 'i::' ,;ll1!ne· [10 l'at'i:~

".&v~~I!:8!ge Q{ ~he f-ae~ ili~'E cliff~t~tlJt pa:r!;_s or 'm~ :t4~~ ,o,~' mo:t:ion ~r each llmh were s~orrs~'( tb~'[~ Oth_~n:. A. rmtchl[t~ WijS ,d~;gniUI f'Qf eatib Hm_~ or bu~r :p,Mr,. OlIti~ .a, c;:mm, 'W~s i ncutufomttd info the chain ~rnched to the 'we~,gh[ stack. tut 'yal!"~i.ed the resiseanee ag~.:si: the joint during "ilie mO''i,_1\fm.enl:. The m,."l-chin-;¢s, were di11-sigiIDed ~o he used i fl. ,i:l!. :ipecifJiC ii;}1lcl.eF~ one !In:eu. ,1I!1l0'I;.he!i" wi~hOllt. ~ 'Pil~ beffi~o, sets, $h~e-.e; d!if£e~:nt 'body parts w~.re bd~t l;.fOrW :oon~eUidve'[y. And the eentral idlilOl (From til. cumtl'Jiel:\ci~l. ~lrujdpul1iL'~ wu 'lh~,t :if G'n.ol1gh 1'J;la~hme5 ,_ ~t:h woricintg ~<se,rliJ:'.l!i;re body ,parr. = wer-.e· add.M·1:0gether in :;J; lciocmt~ tn.ee:.Ilil:'lr-e !boor waS ;being tril!I.L'iIed. The' ,ltnac.~ine:iwe-re ,ex.oepi!.iDfi::.Hr well n'ladf'.~ncl. handoollle; Rtld soon most Iifl1nS had the oMigatory', v.e0"'e~pe:r:l!s.i'file, :~2~~r;,':uiOi1 NaUl1iJu:s ei':iX'l]iL

Exe'~~~ liltiitbinc-£ were no~ IltzW'. Mii)$t.hit\'h "$i:hiUlot~i h~d.;l: Uni\r~r:5al1 G~O'Icli:nt1l.r· multi-s,mtio:iJ! unit.,. 'ljnd; 'leg e-.Kte'.IiIS.iom and lar puillclDwII.S were' :b~i'iIlt to ev,erybody th~It trm,nm with w.ei~:tll. The diHe're.n:ae \V;!l!S the :Il1L-<J;r.lk.e.(iMg hehind the. new 'eql,lip11llte!lH. NaUii:ilm, touted Ole 1;D~al~'bodi1 e.ff~Li:: 0-1 'l',1b~ !!:lPfn:p1efe c~ritj;d,'[) som;e~hi~ ,~~~ h~d !t'I;ev'er. '~dO'~ 'beer!: e~ph~~~;(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.'lgii;', :;!:it ,~nclividu.',JJl whQlud !lp,par~nd,.. g;iin~d ,j]; ~Oli]sidernb]e amONiU:I:t 0$ w~tgllJ't 'uswg o~l.y N ~lJ!!ih,lS '1aqui'P~Il'~ •. Mis.s ill g, hO'Dli the ';IdeS w:as: the rnf!m:n,aIiol1 mat Mr., V.j atnr was rf'II',Jl:llWl1g ru.zre ,be p~'luo~l;r ,had ~,N1ired utr.O"~,h m,OIf:e ~m:Jv'~UiOtlsJ ~edl~~ ~ ,;lin ~~:p~n;ei:'l,ctd. b~d,ybillJder.

}C!,~~ ~~~ wen~ ~O' :~~ itt ~o daim dw.t ~UU1g.th ("O,ukl, be gai ~d 0\11. ~uJtil~, ;Ina 'tr.'ill1S£m~~ '10 oomp~ ~c'l't:ed. ;mmrSm~nt pa-\itt"J:n's ~ ~k;e" tn..e Olympic lifts wiibou:t l1'iivung' ~D do W lifts widl hea,?, '~',:e.uglm;"iJ t]llng whiCh. flie5 ,m the f<l~'e ~f 'E1'terci;;e tDE!)L!\t] mrl p:r<l;G!tic<u

. '8 _'I. i-.. d IL 1-]' il._..1 _~..1 N "1' ~- 'I. "·on

e,Kpell.'leO(le~ : III I: :41~ mD!lle.Eil.l,l,1ill, n'il ~ IJee[CII est::!.:!:.'! t~'LlII!,'1iJ1. r;I!.I!!U. » ·ta.Uli!.utlS lIJ!~!4I:m~ ,!Ii l:lUg~ OOmii'iilerel~.

'SUllil:e-s~, Eqgipille:n'Lli~ ,;:'[ re~~&~~! the,modem S"U'!!!1dud ~]g c('1mm~rcial t:'1ter,rut:' ,uadtides ,;dl dV~r '!:._he w'Oirkt

The p,rililary :te1iI.SQIlI, for. ,dus was '~t ,~'IJIci'h.lS' equipment illJa~:cl. 'the hei~.m c'h:l,h (Olft. ih~ii:illte' kllo\'!,i''ll, as me "'hetl!.kb, ~p:a;n) inJu'.s,U'y· itO @Ife:r ~'O dlf~ 'tJ-e'l1er,al :EllUblk il rhing; wh1dl. hnd

Hl

b~~ pteV',iou ly un a vailrubJe,. ~riOt to tbe in.ventio.n of N ilU.til~s~ :if a. member w-anted rOI t ~ill"il h a rd~ in. ,ill m.o;r.(:" t:bho!f~e. w. y 'tb.m1 Ul}i.v,e:rs: ~ eq.WPltlef!l ,p ·nwttce.a he hiUI m· learn .hm' 't!Ji use 'ba~t!U&,., omeone b.'I,G to tea.ehbim. ,his. M.oll'eovr:r, someone ha-d, to '!?aCh tlre bCiJlth- 5p 'StMf !mY! to, t6a£.I:lI h~mtil 'clJ is, Suoh pro' e.s5>lorul:1 ediULa~]On 'W'.LS, Jlfld. slilll~ time eO~tlling and nOI w~Jdy avaibbie. B-!litt wi[h N@"l'tilus eqttLpn1.ent" a minmU;l.m:-'W.i!j~ e.mptQYec could be 1!;<l.1Jght "lelf1! qukkly ,bow 00 IttSC ehe whole -ciit;u_it. os[e'nsiil'I).- providing:). total-body w(J,rkOIJl:t with [lute i r.J'i,rle5Jted .In em p1 oyee' elh_1iGs'l::~M" .furirhf'rmo!!',r:~ ~h..e' e.nt~iI:',e cit'C'''Ulit GOulcl be performed in abeni . .30 minutes, th:u,$ d«reasmg- uil.embe.r<trme EIin, ~hC! !'!~')e['L!'Se fI'oo·t. inr;l."E'.asing; rraffi' c~p:a_ci~ in 't!t~ d~:b, :lIucil'mmmWni,SiUe'S tlxpmtllr.e tlO mO'n tf.il£O!l::. N~uli],u;s eqt1:ipmfnt quiu~ Utel'-ally m,a,'Cic the ~i.s!iE'.n~ a! tha modem In-:iltb dub p-o~lb]e.

The problem. o:~ (O~. is. rJ!l!.a1: m;·u:hin.e-based.lrnining. did .lot work '35' it W-a:5 .aclven:ised." lit' was ~J mOoS :in1,PO siMt=, '!:;() grun m,usc-..J;l:[ ibodYWf'igh~ doj I'I~ <L c-ircuill;.;. PeopJe ~?'ho were t:ryW,og to do sn wou~d tl"a:Lfi fi!ithfWJy for memhs '\'I,mmu: cnJ rung -any S Ltimil'ifit;llnt l1l'YSCU'~M weiih'~ :iI~, al1. W1'le'~ ~hi!:Y wen,tt [0 btr'b IlU-alln:hnlg _ mITaCR~OUS thmg would h_ .pP-t!llI: thmr wo!UJd. mmediillldy pin·_ widw.,~;l, 'w.- e'k _ more ~j'dght than dl¢Y had gained EJl1l;'be ~nl:iLe l;mli! they had .r,gu~ln 'W ilh tb~ 12,-~mtiorll ci.rc:t~i't,.

Th.e re<UlOitl eb illl i£oL:tEed bociy-pm't Ir.:ai~:c; <1;1.11 machines d{!l~JIU:-~ w,oirk is, 'C~!L1! 5~Ul1e reason thfft bil.i'b~lh ·wo.m &11, w, ']I~ 'bm~r cllM .iiiny other '[ot}~~ W,e ctln use 10 ~iJ] sir~'Jl~dl. th,t: hWDIil!ll. body fllJncri!oos :H;;,Ii. cc..:ln'p:r~te s~y;j:u.:m - ,~t wor'l;;:s ~__at W';1VY'~ • [J.dI. It lil"e;s to be' 1i:.r-~n~

that ~y.lt doesl1'1[ Uk~ '0. be 'se,pa!t!!Il:ed inrn ~tB CGml' tJn:u:tj;~ oompa(:l.enU; ndJ:hen ~vt: l:hme camp nauts. exerci'e t:dl S'ep.'.rl.IiiIIIely . :>In,,c' the S'&re.ll~g't:b. obtained (yom. training win nor be u tili~e.d, In this wary .• TJ1e' . 'n:eril: ,p,utem of JS:rrength Il(Q,ttsici.on IDUSt bt: the s:!jme as; ~~t in which the it~l1gth will. be !Jc~ed~ n .pril'lcipl/E· knowf.!J~' Tr01!inimig Speclnt:it)". The I1ervo-y$ :syste..J:l CO:J;l'f;fO~ the :muscles.. lind 'me rdi!itionshi!p betwel:J] dUi'm is .reJ'en~d to ,~ DI1l!E:u.rom:us-cuJal.". " NelliromU51;';1].Ltll" s~l?eeU';,;j-ty· is, an Ut~ fortlln:aie rea]1lY· ~nd exercise programs: mus t .i'~p ·Cit this pr,i.nc-~ple the saIlile wny ,they ,['es.pt!.!l:t the iLaw .of GJ::l:l,V,Lty.

Barbells, and We p·rillila.ry exercises we 'U:5Jil them to do, are .bI SiU!petiof. to any erhe i:' !t'J.-airung reels that have ever been devised, IPn,:pcdy :pe1i"formedJ. ifWlU ,r.:t_i]!ge."'\o,f~motli!ot'l 'b!ii_t"JliIeH le1{ef.dse-iii eee ;:-~Knd."tI~y tliI;:. twctiQ.tud ex.p',f~5(1on IQ'( hl.!l!man sk!e!~e~~i ~l'iId mlliml3'JJ anato-I:ny '~l1dEr' iii, ,IQad~. The exercise :ial. cO.l!lIooUed by m:t-d the :result of ea£h rr.r :lin ee s particular :tl:!:O\~(:mmt pi1IUf'.nlS min"tteiy £iil!l.'!-tu[ledi by each jndb.~u:)llimb length, .miU.!~ri.i1M a:ttaC-Mlent position, ~'re~,gth ]~¥.eL!, .f]~~ilbilityl and n..eu·mnnlScul1ti' efJi(ien;;;;;y, Bahulce 'bC'C'w-e'e1l aU the' mtli5d~ i!:1\.l\i;Jlv.ed in :<Ii movemeat is mh:li:'r~liIt in the e~rcii~l sinee all ~hr; muscles in'l.f[)~~, co.ll:[f~butc their ,U1!,~:rornicaMy' deterMjrmd s.ma.J'e of tl'iitt 'Wor.k, J!lhl:fd~ move the 'i r)in es bet'W"eEl] ~ __ bones. w,bici) u-.tm;fe.L" force to. thi<' loadl, ~Jld m{; WolV)" this is. dOric:' is a ful1ctiO<r1 Ipf th-e of-sip o.{ [:he: :s-y..s~e:Ol ,=. when mr,r[ S;YSl sm is used ,jt'1! we manner of its' de-sigr1!~ ~i: [l:i.na~lJJl.5 Qp.u.rnit[y, and trai:trd.n.g ~holllM .CllIow 'L".his; design. B!J~[~s' allow weight to be .muv,ed i [] eX'<:Y.cd.j' me 1/\ .. If ,the 'bod..y is d£s~gned. ec move if. sino: 'v. ry speec of the movemeat i!i' determined by the' 'body.

M~cb.L![l>e$.; on the ether ~n.d , .force I£.h e body to mOll',t: 'lite v.'ejgin ac,cordi lilt to the d~jgL1. of cite ma>ehil1e. thit1 pl;]ce;s Slom~ ,t',n1.cr· .serious .U ml'tilbOilliS ,r:mdle a bi ~it.y lor "dlC

eserc ise ~O .mf'1f[ the .5pcdfiCo needs. or dl~· ;I[We,tf4. For l nstance, m.ere is 1110 w.ay (or ~ hum.m bein.~ in ii,1 L~l bt-c tbe qlll;ldrtCe'p~ muscles i!iil. mwl stien Irom the hamserin . in jl,ny movement p!!.t~r[1 1:.1111t exists ex:ce.pr ~1. Ii t1't~chii'J~ tde.f,~:ned for this p'i,.l!rpnse. N 01 n IItuml movement I<."tirU be pcda.rmed I]KU does Ihis. QU.j),rld.ccp~ and lut.msl:r:imgs alttt.a!yF uaeticn tO~E'the.I" .• :It'[.d, $1Lme time, [0 balance tM.j! f!)ft'~ on either side of d~e knee.Siacc they aiWij).rs work H)~dte,r, why sholilM ·they h· ~'/!o€J ~p"tnuely.~ Beesese :sO'mtlbody invented l :~rlrl1i;) '~ha~ 1~t5 :~:S?

E ven rnashines ilia.'!: .1I1C)w :rrl'uhip:l~ joi [)t~ to be 'Wo.rlc.eJ Ii:\[ the' '~{i rime are less I[han optimal, since [he P~lLrem. nr r.hc' IDOVemf.IIE ·th.l:·Ollg,h S:P,l(;': is dc:U\!.m:UJ:1.ed by (he .~lJ3,Lhirte,. nm the ~ adividual biQ~l1«hl1lni(,s, of the' ihu man u~~n,g it, :&i!['btII~ parmir the minute ~d;Wirmen~ dluing [he 'movement that allow ind;:vidiAa~ m'r!tropo.metry ito be expre sed,

:"1IJ!nh£':r1l101f-.f. barbells requi-7e ~h~ .individual. to ma:ke dt~ :MI~w mcnrs, and m.j'mhef' ones th.at .IInig,hr be .m1e"'C$s~f;' 1-0 retain ;l:O:I.'iI'IToO] oyer {he mov.tm(!llt![!lf dle w~igh:t. This ~~~c~ of exercise C'1I!.i"IIl,Q'1;: b Q'v,ctstiilIt"d ~ tlse conrrel of !:he b~_f .• md the balance and ,cflio<tdin~·t ~Qn d.en1a,;tu:l!ed of rhe trainae, aee unique Eel, b .. tlf'b~ C'1':~rc;ise and cOlJ!Llpl~l\E'ly a.bseru ~n machineb;:tS'ed tmininfi. Since ,every:up CL oJ th~ movement 0.:( 'me load i cont ro[l.~d by the trsinee, ,evcery speer of that m.ovcme:_r['t is beiag trained.

There ~r.e o(hclI" benefits 01S well, An.oj th!;· r!:xe.rr:is~;s deseeibed m this bl101t r ;lined mmt other Ibarhd~ ,ii:!i$~Ml.i;;e e1ol:.ere6se£,. jrl:vo~\le v.lryj ng dq-;:rees of ske~f'l<IlI .loadifi.@,r A ter -;tH, tb~ 'b('iH~~ ,}I'1:l what ul.ti.m;;uely iS~.pPf:l'rt Illc wt:igh.t (lEi. the bil!l". Bo~ . L~ livin.tj;., $t1'~~re~:rQ.lllsi ... e t:t5SU: ~ : ust like musde ] i~rn~nl, tendon. slk.tDls nerve, .Ui.cl bnl n ,. it Old lIip ito ex:if'f~'C~:S~' i U;q! 1 Lkc. .my ether tissue, !!.nd btl xnnes denser lind baroe!" 'm :r~ptJ1'IS4:: to heavier wgigl~l. Til ~~ ~sp 'ct of harbell u"9..i!t~!ilig iii> Y 'ry imp0r'i:ilIll1 ro older tn I [Joe -5; and women w:~me bene d~n ity is; 1 nL'1jor fa ,·t or in oomin.ued health.

In Ffracri.ca.l. terms, fiv . er 'S~x very funrttjoll!li~. weLgb:~ room'S ._ in 'Iil;;,,11 tell. ron be done Ii~frillr hundreds of cl~{f.c't~lIlt~errise.s - me, be bU;lr '~.u tb cosr oL one circuic of :a~y mode.rn exe.n.:-i. t: machines, ]f cost is tlOI: ". i~t·too r, ll.tiJity sh;jJu·~d. be. The 11.W4lI~r of pe:(lpJ~ li1.'<I!inllfl1i;; :!;~ !1 gi:ftri time pe,,~ dol lar. ~I.jpen~ ... -quipprng dt81Jl. mi:"gln. be an impo.rt,l1Irt CDIIls;bilf'I'iiUlon in deciding which. r:ype OIl' ~q'lliprn~n[ 'ta'l:my·.

The only prob~~m with barbell ~raill.iDg is th~ rllG '~hat t~,e vast, O\Tef.W'lie.J.m.irli majo.r'.ury of ~O'p1t' dO-J]"1: MOW how'H) rdo l'r co:r'fiCcdy, This .[5: :511Ificiefid~rlleriull,\i iilJL(1 legiri.~_,ate a concem ito jmrlfilJ.b.ly d~COl.ll"'irlge' mou:J.y people fr,o;t l U1Ii~~llg with barbells in ~he' .1bsenc-e of qualified ili'l.S'tn;l:ctLQ.riI. And if most people d.CI[]. 't kn,o ...... · how to me b.u:,b~e:nh.l correctly, even fewer know how to t.e;;a.C'ln. theie use, M~t peoplCl' 'Who cleim ro ,now hew don't, Adding eo the Pf9blem. is. tire f ct that d,eJ:'c' ;lfel very few places ro le3Ji11 OOW't!OI 'toCadii barhell c),j,iniEl,'g. h ;requuJI.'.es, eKtefl;Sl. e pe:rwlJi~l t!X'pe.r.L'euC'e with barhelh; >lin Oli'bility to c[):!]1!moo1c.1te' this experience. ;and '[he C'.l,P"!lm.t'y [Q acilb.lsl[. '00 dte needs and :llibil .. Ll.ies of the indivic'al being .i.n1itrYcttd,

This !r:Lecliod. of W1ICru .. l9g Ihe barbeU e'li;erc~~s has been developed O'le'j ~5 y~iI-~ ,~[IJ the oomruetdil~ fiJt:t1i~5 tndmrry, '[be ti~.j.1" tild!1:' part of it thai: re rna; ns in. Il:b, 1 i;ttlt.is of indr~c1'-uah; I:{.'tm rnittoi>ld. 'to' remlt!!, uarte!r\,[.y ;'ilib-o'!.u wh~t 'Wo.rk5, andehe clme-hc..'lrJ'lo:retd 'prindp~e~ of rE'Me:re.tte ~r~ce. It is sugg€.s'l;oo '~h 1!.1 the .pt"05ipecr:ive: ',coach"i!D t: ~t;__bC! mgt hods ,he,rei!fll df'~t:ibed m reach

L

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

'I'-

)0

T-· 'h .-.

" .. : 1- e S:!,q,,'-_' u .at

1 l .• • • • ). •. _

" - :: - "_

T.~ squ,at h~$ b~~ n 't lliI.e ,mo:;~ Im:pllI1:u1'L~ ye'r ]~]mt :poQ,rly 'illIJ:tIdS"rStlDod ezercise I[JI me. ttailiJLKB1g ;/'I!fseiiil:<i.l :f.o!f." as lClng as d'1le:r.~ ,~,'I,j'e been ,rn,mi vsred ,~th'~~~,~ 'wid} barbells n~d o~lh[}p.edie :ftlr.~~a~~ that &i&n't; theillBeh,es; do, .sqr~<1i~. The fylllt.i;~tile of ,ilI!O'Q:IO!l1 exe[Jc~se knOWll as the :sq,L'l,{)i~ is, the singIE" 'i"nDlfi, U,1C(liil ~~~dse 1~ d'l!e 'w~ght r.,~m, It would be i:rltt"resting u) 'see an ott~gpcdl( ~,ea!l [ell n, kud_not EO ,~:~~y fuorbilml hrl5ketb~~jl 'or :5OC-CElT, 'the' spt):.r'ill n;h~t ,[\ewh; in the hulk (]if .h~~ :kn&e practice, and ]~'V'C' Fult 5l"Jtu.l!il :o:Il(ltillli'. h, wQtiM, i~~ ~2 ,i[JIitf',r-escimJ.g. '~Q; :maw what pt'rt:'Cint.1~"'" 0'1' '[hi; SIlml!: ~S'"ur.:geO'lli.s praetice is the resulr 'Of :fui~ squats. O.itth(;i,p"d~,Cl' SI!,l:fJ;~O:f.!:S: are net ~e.[',dse JP'm£~5SieIllilob. They are ·5'UlI'geO~$., They $t~dy sur.:~:e.f..lll and seme aee C'i.1\~1Ilf g:ooo !lit it", Bl;~~ 'they are ,[1:0)[ u·a,; ~.ed, trt exe-ro@ meo:ry or. [echmique~ ,mDst; '0'( d'ltrn :~~V ' ~:er 't¥'~r;f.'!Jed OOii:r>ect:ly ~ rnMlY" b~'I!e .never 'been m "3. ,gy,IU. The :rnml2: ~hi,nt is true fo:r :pll~tL~' 'tbe.r.apii~ts and o:mlCm" quasi,-,9:mdic.;J typ.c~. whose u'ahli.[ftg ~1l!d le~penise' is; ,m J:'"e't!J1"iIJ!rng i[;a.e phy-rucaUy a),"8ruillC[]ol'l!al to runctWII. u.:ei."cue' -f'01? h.tlal~hy lI1divh!t~3h is ner the S!il:me' tb il'1Jg' as dtt!',rnpf j i!l[lrl a iaocl w'O!I:'kin§; .ki1tZtWled~.e of ~l'IDomr and kiinelii;cJow~, while ilil¥orcM'u mad iI1e.c.es5:My~ is !lO't th~ (;ItiJly ,re.qliisil~' ,f;nr. ex,per[i~ iii1I~N:eocire' ,presC.f.LptEOIl...-md pm;gramrning. Medical ,P':r:o~e.5sioIllal<$ 1..100 'to d~.llmg 'wi'tb ~niii1ir'ed :pa'[ie~,tt 1tl.<l!y H~nd [0 -app:ty d:1f W.['Ql1g set of p,ril't.cipI.Es 'Eo healdlY :p.o,p!ialatiarillSl !being cam;e.l""taci;.'C to the poim ,o,f h~'il.g :sj]~y .. As slI:l"e'ngitl:Ji a:nti], LQndi~,qfl!~ pfcJ'es"s:;o.~~IS:1 we·deal with heahhy.arnletes, and Wo!1i must Ieam the mo:s~ efhctiw ~<!irS to ~~le t]iu~rt' bodi.e;;;' ~nd, m~n& adapt to me. ,!I:',ig,o~ of sport, 'The sq,llWI: is QUI' most v';[tlul]b]e tCl;pL

TIl!~ ~qUi:lt Is se EFfer.tJ,V,E :itlll ~xerc.D~ OO!:lf1U~ of ,thtl. WiiI,Y' i:t '1llS"t:S dl:!!' :mySde~ ;l!tn.uud ~he eere (If 'dic body. MJue:n b, m~~ iZlif eere strell:grAl mdi fortunes have ooetIJ: Intllde ~Il ~iIlg iI1~W W:ili:y.:s to train the i!:OU ro.~l~~. A rotted :squ~'~ p-.er.riec:cly ~ai!tllus ~ll the to:l'Cf'S areuad me knees and me hup~; LJ,1mg '~hese' ml:i!El~ in 'eal1~tlY' ,th~ W(lY dlrt' skie~~tit 'biCi!med~$nics are de~ig~d fOf' d~e.m u~ bE, IJ~I ,(llller,tlueir anilIDmit:r.Uly fun T"3l~~"o£ moiion ~:f;l!tc: t)., The

IF es h:);J",l!J l 'mU!Stl~Si ,o:f: 'the lewer 'b~ck, m;e, IlIippyi" mralC:~j"~ "1Ih.d.Qwmail~: aad l"I.lI!eTa1!:ftl.ttJk ttvlLl'Sd s, the ,!}osrnJ "ribe:-.a,g'e~ ,ml1;sd~ 'I.llll!<l: ti:~, ~hl!:' ~hol;ilW~ts ;i!!f!;ri ~r.~~~ :tIIf"e w.ecl iSilJim~erica~~.y. The'.Lr' ~ta,tic oo1J!!i:rnci:i.aD: Siupp;orn '[he truak and 'trm5J~rs kiiildlC po .. wer £iI:'om ~ht:: 'p:.rimo ,!lfi!l:l!'V,E:!Di. te th~ b<iJf,. T.he tiii,1ilk ,~l~~es [Wl.mjenl as the '[ft]ns~.io[L 'wlmile the liii~ ~d 'le~ arc the engir:u;, N ili'~ilCo!l:. Ul!:;tt mi,;j ~'~ O'f ,~~ body .!.!J: ~:~ 'f/.he ~lttE'r of: d"te' squat, that the muscles giflt: sJ.mdLeT [he farther ilWiiliy Irom the Qore they are, :;jnd lila)'!:. '~~e ~@' wOlrks d:H::n~ ,~, e:xacI'~l' '[his p,r.io.rity

Flg~n:' ~', ~!'I Un:. !fI,lUI ~q:wlj. U!.i!!' ~~~jm:'sur[~i:! or'l1...: ihiGI1 ~ !I:lo hi 1'1 (1\) 'llIL'!1St ~ ilQw~nb~l~ !I~ l'i).j:lI gil ~11i: ~~S m~,

,Pl:!Nrji':}; ~~r:r "'~VC'I~n1r:Jll IS: !l:r;iiil_~red IJI Ih· hi ~~ ;!!I!di ~l~ i=il1l1m,)' '1iD ~rnl!: PI'-~\'~r ,[liiti:IIDi~l1~~ wjlb diisi1iil;;:e .from 1m;: lIGP5. 1~rn:J1b III Il;Qn£,-",pt by ·O(W~ W~bS'1r:f; ¥ml'(lD~ I[If wllirdl blll;'~ ~~11 I1i.5ed ~)' T'LllT'Iflfl::r .KVlm·il.OO .e.:j Il S'imi, liihj~ rtllr;JCl'pt hill!> 1I!}(l!;,!~'io\ed fIII~l.;:!1 il'i1..-:ifll1ljJj, .LiEi~ llie: :fib"\'!,' mum::s "'oore, 51lf'!:JJ.gIJf· Lililiti ;;'llIlfIC:EE{'!jjii~ tmililll.Q;·". ~~ 11i' tl1l!il @:,I)Entlln t.!1f' ~D!: I;!jLiUletll iJiil1l1l1 iJlmll;le with :p •. :500 p!:il,!ii'ld .SI1,ii.'i1 Jms ill ~{i.ll'l~r 0011::' tlioii. lI\lfIllI~lttli!!~ wttll g :lHJO iJOtin-d SQi)liLL

f'iguftj j'~ Di:t.NbDI!- [1if'm~18V :!~-tlct1'! n[I Ulc Ij:n~o:.

(fi~.re. .2). ~aT1ce' .~s. p.rooidled bY' time int,ei"l'IlC:tiofl !}J [:h~ ;PQ!:il'l;if.~l ~'i;IISl.des w ill'i! thit' :hips' and IL;g$~ s'm:r~etli~ CIi. litt; gro!iill:ild at dt~· f~i: and pr:Q{'.eEld.in~ 'I,llp 'ti:! d:liI~ I:MI1;', nnd: ecmrelled 'by iii. ma:ssI.v·E, a.mollllli't 0:[-' eefi~ !Jl:'en"l:!'11S ~[e:m st:'[~'!,/;'[y ~;J!iIl~e:r 'lh~ I:a~~eious ·dite~to,t1 of 'Lhe il'tht~te~~ milld. In .000ddi'~~on; ·tIl!: sy.s'1:e-mK: [i!titm',E' of 'the maVe'IDf'IIlfi: 'Wite.ll. done w[l:h lle:.lVY w~igb:r;s produces _I1Dn1'lQ~c.u !f.IeSipOnsf'.\i cl1('!'E .1!ffC!L~ the' en.h re boody. No~ only ~;5. the' ~{M-I~ :s:trnngdJ.~ned, itis strengthened ia the context o.f. a total physical ~:r:lld .[llellJllta] ex.pe:r.Lfllt;e.

Squ~t ][}ep:t.b;.

, ~ , .

SmW,e;t.y and. ~'~'PQ!i:'itS:I.'II~'e

The [iilI]J ;squat; .is. the pr.efe:nced [OWiII'lI' body!ll'X!~_Tit;ise' :ki:r S1!Ifety as 'w~Ll 8! athletic s.F.ffll;~b:!, Yet rhygi~~. ,merapls.i:S', flilf[h.o.~di~ s~rg,eo.~~, ~i!:'ld\I?fil~!J~; r1iuni:: p:!,,~i;,~t;i~ig.,nli!'.rt. t.ll'1d i~ci_{PI=rienad! ,.~hlc(ic 'u'3i[liE!fS :regub:.r'iy t::!OlI1demn tile ·iirn,e~hoIJ.l:l~. :fu.ll rnn~f', of mouO,EI squat ai heif!lg 1l~r.mli'ul ~e the knees and :.ppnr..endy, as ~ resuh, tnli: ~ul 'The £:qu,tt:.1 'W~U:':ti1 ]!errlQm~ rnrr~i:t'1y, 1$. ilJ:O~ tully the 'S_~fest: leg exertr!:se' for dLe' knees, iI P.l'OOUceS iI. more ·sta.ble kitee rb!ill ~.y mher. leg ··f'Ji:ei:Ci~. The i..npoti;~~ piU"l of the ]a:.n s·ti!.~m1.J;n~ is. tnlli "'When P""'norrne;ciI co.r.rm"~i:r·e q~]j£ler·. Con-eni: is deep. with m.P'S d rnppil1li below :~evei. with. the top of [h2' pa.r.e.lb_ Co:r.i~d.y is fd .r:an:~e 9f. mmintll.

fuLy 5q.~'1;t ~ bat :i.:s not. d~p is II. partial squat, iilDdipmi.aJ. squat:;; sreess me knee and. the Iquadr1eep~ 'li\ridJ out ::uTt$s,ing the .gliLlillf!cS ~d rhe h~~!tlS~r~!il;g~ •. The .ho."'!!m$~r.~!lJJgti. Olrild ~hllt~ ,Pt!rftl'rm

h· ~ .. . it. I!.. ...It. IL..' •

·t IZI r :i"U:r:liI;;'t~Qn IJ1 tne s.:q.!i.1m ·w.ll~.en we .M:~'p •. m

SlIl1e"]'·dred ret '[he poir1!'r whej~e r.he.y gel ci.gb.~~ ~,I full hlp .fl~xiai1 ~ [~.e d~ee.p :«iL1~U po:t1i't~Qn (n~1:!Inf .3)~ The .h~mSiEr~g mij5d~i ~m~ch~ roo the libia ;TI1& t-o' 1:h~ itt~]a1 tui~[<I;;I&ity of the pe.hcis. reach a fun stretcli at the vel"!!' bonom il2!f

- - ... -

fornrsrtl wl:~h dllf' to'~[}., ·~~!X::hl:i1l1; the' ~ ~r:ld'l of ·the mus.;lill' apart, AI; this. Si:I,gteh.ed posi~iO[L

•. '6. '..:i, lish II.. .J; f' ~n.. b L:' h ·lll' ._.1- '11~'k "'1'.. 11.:1' ~iL· •

wef f!i['t)VRIOJ,\c! a s '~g -·t rnuO!.lnU: out e\ 'IJIJ,e' - ott:om-, ww~' 'i;'l,1] ieosu . :eo .;!. uOG..il!l!l:,el' anti ~:IiS 1:0.

bc~ is 11 u~jL\lI m.ln;~ IO ,t:oach inii:Q '[.!h~, .mov:e-~iliI:~ .if dOJ~f' enreJ-wUr 8J!i1.d w~th ~pod. ~pbn;1l'I;iQi1 to ithe ·~CIiiJ]~. The :t:ensilOifil eJ du: $~!i"e~rh puHs ilili: iilhi:'!. b:!.citward.5'" f1t~· f!Cl5ttdOf' direr tioJ] l' ~I mI.rCing. the f~!\'rd.-plUlning. £-o:rli:r.l· proth,] ced by the ~aclrirepcsJ whic'b, .P. ull .from the f'rO'I!D:t. The h[lrtlSh"i:ng5: :ti[L_i:d~. their wor:k, w.~tb. help :foonl the gl'l,jJreS'~ by stlf',ilIight~nll:1;~ O'Ul1,

'" - -.J' ·"...:IL t· (iC. ,~.)

eneil1!dm.~, 'b.Ii~f' .!l:UP \l~~~re ., •.

']n o!I!. p'iJf~;ljJI. !1qu~.t;, ,yhkh fn-tls ~o prov.l(;k. ,~ fun :5;trt'tt:n fDiI' the ~.-m1Sti:Ul]gs, :mo.U ·or the f-ort.'ti .:ii:g1'-]:~Jt tne ,ti1:i'il is fG~~1 from t~ qlJadr]~fiS mel! their iUt;.tI::Im'l.eI!l.t IO the :[WitH of the tibia oolow the knee. This p,.md,uce.s ami. :ame.dQ:r< shear, ,;l! fOrw'atd..Jirected. sJidi:nt :~:rCil:';, Oil ,tht: .lk:n~, with. '[he cibu;,'l. bdng ·puUe.:d f..orw:l;l;tl.fI"IOH~ ~ht;: :F~wlhT i!:~mldQn [llIJid widlOllt ;i)j.1:ml<U]:ciIi:g pltiJU fro.m. -the tJp.ptJlSi~ ]JI1!'tlJ,5t:r,lBg_5. Tni~ ~hcaring ,f.o,_rre .~ and the 1r-t'!ruhi:IJIg :5u"~Un ea d'le pl;qliu.tiLbr ru-ro - mil,Y be the h~gge-SI. pm Mern. with p-anial squ<'l!IS. ·M.i1ilY sp;8Ltncu.b:r doses 0:[

__j' ., h- IL _J _.J ... 1" ' •. 1- II " •. I\. ~'I

t.{'nbllm1tl,s·, _avt: uee-n pr-o[!l.'lllC~. uus 'Way~ W.!l~~ $ql.:l~tS' - ge~~no1\ ene ~) :;i.fn.e~

Tlle h!lm~[t'i.l,lg.tl: ~I!.fl!l; fr.om t:h.r:ilt .LIJ:t'oJ.velIi~.lJt illJl 't'he f~U ~q'l.llit by' g,etting; Sit-ro;ng in -dlI·fe!l.:J ,Pt:o-pot~Jon re th.elr ilIialt(im~~y proper share of 'li:he W(ltk ill.- the Il:lO"i.lIf'm.eIJ[, as dewa'ttLi:rlied! by the Jllecihan,:[t::S< of. the m~veme:t1t .i:i:geH •. This fac~ 1s afll~n ove:rlookt:dwhcn

".:I • ,. ~ l' l' Ii.' ~1. I"" '1i"L.

aOlJlS<L-tl.e!rmg ~nrtel"l(l(r Cri'l!iit!3;te re.a:n; aim/g. 1 :iI;~~:t re ~"iiOBs_t'lJlp re u_'!:_t;!: ,ono:;u'!pj,on.Ull1~ prtJgtam, Ji -~:m:

ACt :sltnbj"l~ :i";gS ~hc kn"'e:~ it p~E:lIlts the tibia :from, tr1J.nsl-u:.ing. (urwa:r.di J:iehui.v.e to the .~elnlJT.'. ru Woe ha ... r~ .otlrmdy .set"n~ 50, dil1e.s t.hE! h::un:s~ring,G:ro),Jp of museles, Uro:Ierde'l1floped, w,B:tI!l:. hi:t[ustxl.rlgi' i:hll-s-.pi:ay.:a T.'G.ie .i!lli ACl if~lurie~~, :il:fid :full squ,,-I!I:s; w.ol:'l~, ehe h:1iififil~triiiligs 'Whj]~ pMtla] Sl(_l'I.ilIlS de fLm~ In rhe :5;illit!~ -wny 'Iilie ih8m~l:r'ii1~,i) l~rot~c:t' ·thti klle:e du:r:i:Dg JI full 5~1J!i1·ti .h,,-oan,n.nU.gs dli!ill ,~![',t: ~ir,o.tlgt,'r due til) flilI15qU..-lil5: can .!Protect t,h€ ACt dlll!r.ing ith.~ ~s'porr. we .1U'.e squa'run-g '[0 t:Ql[J;dihQ:J] rot .. In :r.l>!:[l athk--li:t:'.S who ale mis&mg an ACt C:1!ll! safely sq-tla.'t: .h.ea.vy :meigh~. OOC<LU_S'e the ACI_ is 'I..IlfI:de:r ,1;1.0 stress lil!l. ,a -CO'_n',e_l;:'dy pe.rfo.r-.rned .full squ~.t,.

~tt,~oth:.ef; pfQbl~.m whh ~~,rtj:;d .5q;i]!l;t.~ :15: 't~.f~C't that ''I,i\~'ry h~,vr ,bacla .. may be rno",<"ed. due to tht snbn mnge of mObon iiI1:U~ 'we' gEWiVe:r .rn:ecoh:mic:ll1t::ffi:cie,!i.i.cy of the ~Llaneii" sql!.!i~~. p,cos.iIcimJ. ThiS ~med.Ls.pmes the traiaee to bllek ili:lJjtllr.i~$ as ~. reztih: of ,the:: ,ex~remr: ~pJn>a1 ~Qadlnt thar usultS'.ff.CFm p'liJtcirJJg a. w~igh~ a~ .b.~$ ·bitck d'i!~~ is ,po~ibi'r in (iX(;~S5 of'itD:ree limes 'the weigkt dt~.,~ ,can be- :::.~r'd:r hiindil;;;~ in iii! mn',glO:t d",-ep squat. A lo!: (ilf. ·fomball. coaches are :£o.lldi of p:;1r~ua1 ~,U.lt5;j, it .. [lows '~lNm ro ,Sot}" tb_:a;iI the:it 17 YJEar old lme'lUt1f.IJ ~re .ill. ~.U~t1iflg ,oon n~$!.

o Q[JIrit h~'~ this .hap.!Ilf'1'I! ItO Y01;ii. E1r yOliU" pro;ra:~ .- :YGU do ![I! ~'t tlol;i2d ~~ :p'robl~l'tL5 ttha~ Com" -with 'j[fai;gees' h~1:E1i.(U~ilg 'um~fe :~Q;'-'&~ [:f' i:~:\~. 'w~ IteS/V'}' ~~ ~ ~a~ be~,@iW f~rn[lc~ ie's ~'M' he;1.vy 1..'0' b~~· on ,th~ hack. O'~ympic 'W-e~gh'difue_t:~ provide a perfect .iUll s~l'aci(l(n o:f [he safety ornd. b!2'nefi!s ,of tn,e; full 5Jl:tiI!HLi:. CUrneIl!rl:y Hi.7 oJ the 192. countries: ill: ~he w~fld '~'O'mpc:tl!: .i~ Olympic. \Weighcllihin~h M!l)i"e' U'I<lll .1.0~OQCI ~~iUvidtial~, ,·t)~pc;~,e in liti!l.:erri.ttiD[J-a~ W (l~gl!n]ifting:

Fe.dernliOtlJ. evr,::tWi'Jj i!J.~, ;and' the f111;Ulil'b~'r (If: pa-nj,cipant.':'j illii 'DiOI;:;i)j] {[--.om the 1.67 cQl1:J]ttie~. would :be' :sra,g_g'i;:rin);, .iili.~ly 'l1l' the at'd.er ·oJ.2 to ~ ttJ.UU.i.OIII (ChimL'ili. alone boasts over. 1 multiof;L lif{~rs ,., r~t M~.Jiari P~.[qgl. An over.' the wad.d!, ·w-e.ighrl1ft~t"S ~q;~a'[. w<~y be:!(!iw par;lld ~!ifdy', me5't o.£te'.i;l ufiing some :fonu of lbe. ~e~f,s.i!::" either b-ilt:k sqUO'lf$ or froot squars, eYi~ly day" l'Jil;Jlit .is cerreet: dlley st:]II.!J~U" way b!:i,uIW _pmral ~el (!VoE!ry' I_r.rumng dPlY ~ ;and L'U~I !pl~ug;r':.ltms call for six daJYS-

p'~r w~'k. Isn'i[ ,ut :fase.i:1l1J~f!"g '[ha~ cl~Ey ~.'1b0'~b, .!il!.1'Qim'~ 3nd 'IiiQ't" '!J,'Il tm I:' thecate of an !,:lrthOp.e.d:tr:: srur.geQil,l?

Therti' ,~ 'imply no mber iaKe'n?ire, aad ~arnJy ne :m!lehii'1~; rhl'U;, pr.OOwt>S dte ~~yel gf Ot:ti'l.':fil n~i."Y(;Irn sy.n!"tm "lilc:ti"'f7~ im,~r.Q.~ ~ahnt;:e ,~ciI, Cetord~'!,!uion I' 5kelri.:~aIi loo,dililg lme, bone d~ii~ao/, IiI11!1J!IC1l1LlV Sci:ill!ltiaiio,~, ~!!"\ld ~rtfi;1t~~, 'f:;tiiI'tIJiCiicttw 'tI$5U'Ei stress illlid~ .stTe:l1g,~h, p~1L.hal ~,(!!1 de'.rnL-afl.d '~f.!.,d, 'i;(J'!;!!gh~ess" and .o:v,~tnn ~t!lIllU!:' tl:omrntuil1wug I]S' the cD'ff.n~~I].' ,PErlOr:tiI1i!=d, f~U ~q'ii;;.'!':'. III'L tM :ilb.s;eElQIil of. an ,ffiilUf]t 'tilill( pii:"f,'!;Teilil~ dlEj~~ belrlli J?erform~di at <iliHi !O."V';;;:Ty,ij.lle 'thtn, ,~ift'8 Wtiig]rn1S 'M!lJllld learn 'ito do cl1H11 eO'ti'ec~ly.,

Now i ~f[':g ]';;[:!I:n~ hfl)1;1,1" te '~!lcla ,th'tli movement u

1. Th'e squat heg1ncS ~i[ ~lle rae:k, OJ." the s-qt'l~t stlindsl w:b.t.c:heve:r" is ~,vill;bb]~, The rack heti:~.t .shO~ldd, be Se'C so tha.'t: [he bait' ,~ ~c: r~G:k_ l:s iii;!::. :albou~: the lof've] of the trainee' S !/itf(i"f!lU!l'it riglll in, '[]jJe'~1!idd.t~,_ CWe 'will be ~rng 'tille' bail: ill the l!Jow·pf5sitio!'!l'IJ·o.t), the posl'erio:r (k·lU],

i ~~~I;!W, of dite! nap ,_ more' about i;hj~ b:[er~) MQ.y 'w,ill p~i,~e ~hi:s ~ roo lo~,!, to !.It, ~xpb~n that Jti.,s, better 'ito be a Iirtie La·w 'Ij'!lidl the :bar OO~, (if du,': Pl:~k t:l1:;m, '~~ :b !iv-e to U;Pit'Oe: 'bacl{ ineo tile ,r:a~k wid~ ~ I'!!~vr w:t)i';~1:. Of~n m~ .emp.ty filicl. 'Ii~ this ,PQsittOI1 'will ,look 'Iow:t 'bebf4U~ ~h~ dl~l't~~~t o:f m~ 'bar '~i-tl:i:IJ~ in, thL!-.hco'ks tens me e:li"~ til diO;e~il'l ~tary a,b~Q1I.'t il!.1!) true ];u"kght I'll, ln~ n(;k. Wl:u:-Ji the bar is, plMe;d !J:ll, me :Ldti'k~ U'lJe' eye w~l be mere c;Qm£nr~lblr.i ,with Ihe ,settliIJg.

,:2~ 'li/x7~ win 'WI:: ~ (::Ii rly ru."l'~r;illl t:eilJ~ p11l!t:'C'menl!;,;. WJ~h dt~ heL1:~s, a:bout· .showme.r width3!part~ the toes !Po.~nled Gut al[ .abow[ JC degl:,ee8 (figl1.~ '4). ,ExeesS!iv,~ width ti ght.t:rt::t the h:iF:;;;'~J: the bt:J'ttum, md e~~~ive It1iITQ'!;l7,tl~5: PUV>e!IJII{j: :ili~cj:Qr S,,:ti'etch and CiUlSes ~e qtl<lLQs to jill]] ~gp.ijut: the hf';Uy iu, he<Lv1.er. trainees, both, (If whi~ p:1:t.~nl:

P[\Dp~ r d~~!h. ~05't trn~ rilei;i5: seem to seLf~ select too nolt;L1."GW a HarLpe'l possib.ly dIU.if '[Q me le'lO'il infhleDL"eS of fli1us;cle iY:i$.g_:~:lill-e._~ An d'lie~e :fn.nilj:efb~ Mi;l$~ be l?Urg;OOj l~G ,e;'."e:ry

w1OrttOUt turn ~n~o~, b.i{l~·fes~.)l

Thi~ is ak;~ ;l~ ~rni rlm~ to ~Jl!i]~~e 1h(7 trainee widl 'w'~ere on the ,~,Qm his we'ighl' is; l~ar:ded. H~'j1e hl:m lift his hlB~J.s. ~ ~.~ wfl;glhi.t is. IW.W' on ,his l'PE~!, Tne.~l h;:iv~ IJ irn 'p&ck his OO~·!j '~p o:f£ ~h~ ,pJ.i:nOrmL _, his wle.igilu:: ,LSi '~aw OJiI, ht!O ,heels. These win be ti~~llhirit~ l~l'oor.

F~~~ 4-. rOO~ ~'!8i:~fifll['1 ~1~!Ji!fld b~ :;'j~ 3(1 ,dt..~ wi I:h ~ile' .bL~~fr p~ao~, i!!~ lSJ~tlilll~~ widUi,

3.. Now C!:IIT.hi:$ '~h~ 'I:rt1t::ial part df: :lYeiJchlillg the, mQv.emeJu. We are 'G,'Oi:nG 00 'ph .. ee the 'cr,tinGe i'n the pmirio.n he W,[i[ !be ill a:i:. d:l!f' bmtoni of a ,~:oi'ft'eC[, S:(:llj;~ilt,

Thi~ is £iilt s:!i!!p~riIPt 'W :na'Viti~, h~·m dlo~ h fi:i,!:I 'w.i~h. d~ har, bE~U8e' ;!lily er,~or&. in positiDn can, be easily GQii'I'ettiecl. withou~' 't:.ltre' bar -adding' 'to dw com,F)kxiw o:F' dl,c srs~em" H~':!jf{~ '~he'~raff.!;e~ ags;UHlle ~!he' cerrect 'm;mce~ audi, tell, aUn1, to n',sIllu.rul d,ti,v;.rn.1 all 't:.fu:e_ 'lMOliy,!i' Th~5 command

.,~ - .,IL JI ~.'L· ...!I~' .'11 "_,'L.. .JIJI.· .,IL

~.~~rOO'~j:"Jl~ llJl~e: ~~fI~ I!,D go '~o. '~le: pfOp.e.r. iI;IIep'Ui, :tmmetJ.J,ateJfJ'! WlIiuOlili ,e-Yell 'aUlliie~mg; 'L:1rmiP.

];d~~ tl~,t d:L"~T:~' mig;al\ ~~ 11m in:~(I1Uidrn'tic pQSI:ci~1l 10 ,S!r:oU? i~.~ d'liw, a"il,oiwn,[!; dte ~n~ob1e~, 5f' s~op'![li]]~: high" Same 'trainees! due'rnu'i.111.:t' to :;i, l>aik ,of ,~~xibmtr i'lii 'dat a~dIi!~"i;iI:rs; ;l!.rrl:d, lU~~1J~trin~'i 'Y,m !It'CI# ~b:o.\'e p~rnnel :inv{llunrnr1Iy. T~ is itD be' exp;e~ted, of. iii, 'migh p;er:(;~nrn;ge

~' '_ "

of: trnin'~~~~ !tad '(id!lb~ ad~~"d, duri.~~ th.is !1:e-x:~, :pib~e'" Makce ,S,t.li[\E thai! :prQiJ:ler ,roo'[ ,P08UHOO'

has bee,n, Jm:Iint[lin~cl~, ~h~III~ tell ,ithetrni:ti~ ~Q. '~pUit ywt dbO'W5 ~~i!!=l~t lf10,ut ,kn,ee-:~ p~lE'll~ ,of YOUJ.r. h~nds: 'ID~e.ther s ~,d ,~D.~ your' knees 0liJJr.i> (fi,gtU"e ~)" T.h~s ,is '~stmU:r ;:lJ &.t;-eJilt '~lOtOOm, pQSld~t.i~ :;tt'!d, iJ ~h~ inf]~~ble ,t~i:nee m~lu~~, jjf. :for a, few' 8eoo!llds~ depth rum 'to 'be jJ:ttailu~d. In tbe~ infl.eKihll! h:i{h, 'the' bc.k, ,01£ d~lPcl~ if.;, $om,r;,tfmt:-S ~~o:~panied, by <s, rO"~d l,OlWel~ oo~k. This u:s,naJly resolves pt~lf: when the bar ,is' added Li;~et and t:he ~[bo~ ~e co~dy :~jsecl, W hDMihe'~.

'li"L. ,-" , r 'U' L. . ,:t,. , ,0", ~,IL . b ,.' .. ,,. " " ro, -, . ,~--." -.. "..:1. -.,...11 ,,L" -.," -, ·'~l·- .

], ne U'~lI.I!'l~i;! Vi. I ,ttaVte neea Ill, 1;.Il!Il;: [K[;,[Om. nOW" r 11 ~~w secnnns, ~ru !tJ.IU;, 11.mi; ~I Q'W,S:

:Fo.r ~If.ile ,~t~e~hiag., If f~cigi;i~ iSi ,mdu~~ dIDc'Ornlm:'i,~, diS iil. migh[ be in lex:oepuomlly

-.- -, c .... -_j,:;~;,~ -"'cd! ",-.1I·v"d· .L, ·1 ..... , ,b~.-. )""";.",,.::1 _.'n. ~""" rest ,3. few'-cooo" and '[hen. elace ,uu,'ba>Gk,m.

u:n:c""iI1W!kL{iln;,,!1,.!! IJ:~I 1 U;;!IJ:5l hi~ .Il ~m .."""""y 'U!F, _"" ~ _.,.~ .. , _. ..". _. . ""~ _ .. _,. ..

tle mITI8:Q: '~trUDm. 'po~i(io:lJi.

At 'Now is the 'b~m~(! ~c ~j!im why ilii.$, ppsi(io,~ :~!l< itnpm:':tmt]. ,mcl, :~ow '1:0 :i:llSl'Lme' .it

"' __ ~:I·· T'" ,.11 t..~' __ , ~""', il -r;II} .. -· ,~,b,-_ ~jL..·'-II~t "'b""";"I whereveu ""~,f! n.aw, Yourfee[ are Hat onthe ............ "'~ y. !JUJl ,uUll """ ]jJ,.,. ':J: .. e: .. u,'Ill_ !1"UI:Ji1iD"'"" ....... _ _ __ 0". ~ .... _ ..... . _ • _ . . . ....,.~

t100(f (they u'Quld he}! your knees are ih.Qyed eli't n~ 'w:lttr.e dllt:¥, ;]U iH ;:I; pilnUd Hnts 'wi:cicg, y0~ ,[eel"1 ,md your. klliees iJre' [r~, ~ J,l:[~Le in front of. yout' toes" (fi~,re 6)" T,~g b~ck :m~.1 Of'

,[flay J] lOt be nillt: ef:l!ol,t~h '10 qti!!!ilify as C{]!H~( [1' d~,Fnciljng OIl incli\1'idu~lJ fit'xibiiilY ~ b~lt this is r..H1t crueia], :re t.

A 'Word now' abtlll:L~ knee po&ili:,~ I] and adclJI:ltlto!F fu:r.IiI:::t~ODL This melh ed lL~li~~ ill, ktll~~Q'LL( prnit1Ci11, ~Qth. :11\ the bouolin and 0111 Ule. "MolY dO'W'!l.l!. Kn:res.-o.;UL does ~,WO ir.npo.t~IDt '~hil1g~, for rj)f' Sq!J<I:E;; h .1] lows (or Cill&t~:r depdli and. i~ ;1dds ~h~' acldl!ic~o.rs! the iiigroirl" muscles, ~o the- ,rnCf\1"[!lThE'i1~_ N,' f.or" ek,plth. n:hc .u:ore.mt!llciotlcA j iI~,g ~.ffe(.[ !DC dL'~ dtugllS agai nHt the b:~lIy Ill'~~ ,mrn( 'tnlin.ef'!i> ,r.eg;u-,cllE'S':5 of tbe de:sr..ee' [)[ ch:~bbii1~5. The :!:t'I:MJenc-y ~o 'stop Ihi2 d~~f;rlIl or u.1!; hips whc~ !the !beUt C'0'1'I'i;.-11:1t5 'l:ll e 'Ebf ghs i~ ~ trnoST. I.Jniv~tStl~ ~ is the no,nde:ocy' to' round d~(1' lO'Wf;lf" badi! ''W'hE'1l '~'k5" bJil!p.:p~JlS, This:. in !;;Gmhu:<!:tIDn wilih fhe :fuC"1. 'thilt if the- toes POil][' :fu~;, as L~ ~1a1 'Wi~~:t.l 1J.<U',r.O~f .st~n,ct;:'", the M ees W.[~ [ g() farw,;lI~:d too, J!n~kes '~Q(:!d deptll ,h.'I!l!'d ta, re.'1:t:h. The knees t::aTi: travel. ,r\{;l"'~td ~nLi] cl"t:y Ii,t;e,rnU,. 'tou~ ~hc' Floor', and the !lip 'will ilO't clrop below '[he p:;ue.!Lt (HgJilt'e '1),

The·ltriee.s. CQfiJ gQ to 3, point J~~r in .rOOlnt of me lO~S,. ~flJd iliis p>()$.I.~iIJJ], w111 \',""r.y W'itll the ;(:[iI:tl:amplJ!meitf}' (<I fm..i:_1!' waY' of <:laying i[j;dividul~, p:hys:.li:"l!l.t clime!~~ion~) of ~h~ tr,ajn~. If t.h'i! kner;,S are ;[00 fitr bae.k, too m~d., fuiiW';l_:rd Jea[!j wm be, req!.1!ifd 10 h!l~~.c~'. Kta~~s too Jnr fOI'W;:trd p'rocih:i:~ tC(O ~C!J[e ;], k:m!f.' ill1!.g'~~. ith:r:owimlg; the weigf.tl or.l! the: roes .1IiU.1 l.f.t~king, hip drive QI;,1It of t:h.e, bo~o:iitIi i1lLef:ftr.:-~ellJ:['

'the' .ro~e of ::iddll'CMn? in rh:t!: ~qU[ii:t ,is'ii bit i'UCti!re diliffi~~h to rtlndern[~d. A good, unde~.sitomding: of du~ .'lIn;uomy h~ is- i]J1PQt!,~nt (figtire :ij. N etc dl>:l!: ~li these: mmd,es: >i!t;semwily Grit; n1iite ,w die :groir;i, ,,It:~a and ,~m~rI Oil the Jlt'!!di1ll

F.i'gil,~' Q. Krl~\~r:.:rol!" Ii!f",r!tioo, C'..t!I~ en:!ii,ly Dc, clr:l~frItl1i".iir,rlj An 1i1~ lmime.

Pigu,'ff.;':9.. D~Ifi'ij(I~~!mtttm of tbl:l I~mgdi clHJI,.!~ll~' ilI1 I~ ifI1'liSooI_R~dre!Jri;ghilUlm:!:'l 1m, the p::hnj:f.and 1[j~l'tiElg im!_o [be J;1I1ee dl.lrrill!J:!l ~~ ~lJlI't,. N~ 'titu.;, 1m;;: rope J~ lfiil.!lt iii 'thl~ bo-t1om (~Rtc_h - ,u~ 11) mid, IDose n;t'llM 1l'i5EI~~ {r~~ht t.

(Jem,ut :a~(i!. N' sueh, ith~ur. fUJl.cli,oilJ will h~ '~J:il ~h,or~l:rJl dlg dh,'t:.lll'cC' bl'.',tw,t!er1 '~he~ lI:.Vj,'o points. 'When }"Ul1. cS'qj~r.:J;t~ Of.' simply sq,ll'l:lii: d~, llD,OUCg wha'[b.-apP;EniS Di)' the &stnrnce, between these ewe p!Clii1lUl ,_, h iW!riJ"lense5:.: as i:i!n be It:asUy riemonJItL'a'LJeti by ,phLcing Ollt' 1inpr oQI"i the oriij.~ ~ the. grom, area (do this in the ,pl"d,"I.f:agr ,oK yOWI' o.nice) arod !.tl)JDrl'l!er .finger 'p~!leecl, I01:l!, tht"; inside. 'Olf '~he knee", As Y'm!, COm,~ baek up, '~he pain-itS g~!;' closer 'ClJg~'~nf;TI' oofiniUilg thiii: :[ot(;;. o:f:' these, ,m.mdes ill, 'the sql1i~[' {fi~re 9). T.1.l:~ :i!!dtlue!ilJi!"s, f1l!illftion :[iIl [!J:1JE. :squat. whet~, the 'ki1ie~s arc' g\.u, <!i(:id tbult CO:ri'L'ri~,u:: ~r,j me ,ttiO'lf,eme[J[lj sin~ we-1:tIie tryw;g to ~mJllgjthe:[ij, mere !D!lus::::le-.s ilU1td ,lEf.1 mor~ wdgl;r~~ it makes SI~l~ to iJ,lS'e' the ;;l..dcli;,iJd.Otrsl during the! ,srrlll~L ()n~ ~IU![Ir: mdlli,;i!Jti(llJi Gf wc~k ood\!~~Oni is ,thl;: inability tp keep. dl~ liurute!l: Gm Q1i.uing th'€ S"'l;I1a.t, ,9, i3yn1.p~m~ rhaI seme,[i1:'QCS- ger:s ;if!lte.rp[,e~'OO as 'Weak. abdl!l~l!io.ri;i~. '!'.he '.n;u.seles, o,ii! ,th~ o~'~idt;, of me hlJp'. U the' tp-oin 15, injured1 this: ,mfv.mI:uloJ] ~s, 'u~fMi~ a'S -w:ell ~ ,llt!J."!fC t~e 'ef..airi ee s:qU:<I!I. w,; dl :a closer .s:t;:af:l;C'e: un ril E( n.e.lis.

,~~ TR~(j 'P'ha,~~ of ilJ~'tli!Jt:t1on 'te~~'h.e~' the V'f'q ,imPO!riSlflt COJilK1B,fJ![ of hip dr:Lve. E1eC'cr.omy~grs:~hy!Oru~a have' .sb'L1i!l.~In, dU!iI. dJ1.e' gJu'~ OIifid hn~,1,';rin~;:!R '~1: pcime rn1O,VcJ1l' 'II1t1i~ ohll.e- b-ouo:m, elf the fu]! :squ~,tl ,HId ,ith~ (JQ:nID1SEld. will he gin tc !f'J!tlhE!d the :idea 0:1' w!p clr.i'iore :it'l'i;(J '[be 'miij~~ It; l;rl:LI,vemf;:'nI f!w'I![[t::'t'n., Smnd faJCmg; t'b~ traiaee's 'pro£a~ ~t 'ri:gh'~

!1Hl:W~li to h~5 :[m:J]/lt, c·l.o~ eIilolNgh t1Ql'to-nih him w.idl y~ou.r ,hiIllas. 'TeU rhe traiaee to !'Jj]D,W ~OID~ i!;IIp o1;tt. ,of t~.e b~oo.rn." NYi ma:r~~;r how he does 'this! tOi,it:.h ~im OJ'l i.'i~,t;b~:t tilde iiJf tb.'t! sacrum wjth the thumb aad middle fing:,e:r of yOUl" hand, {figure. U'l}. Sar,y '~he fullowmg. !IN@u~e' that you ral~ YOlJ.r btllt/~;FrJ~s {te:,lrrn ,de'p~fidm:g, on the- cOilicil/a'tMet:c' l'el-a,~i(J1l1sb.ip~ out (It th~ ~tIDm.;' H,E" will

--

,~Y:l'~ la" i1;::jmd "l~~rn~1iI1 rL'ir \:ili!l~lrlll!:1 i:niI[~ i:J;.liwm~ fir Ijip I!i~rnbutl~~l idlllilng '1:£lt.'f."C:i6e_

fVg'N'fi!' j 1., l·boQ p"j~oI'm~t r~r iie;at;hin~ ~m:.'Ct ~~iJl dii'!!l;:l.

'~i ;11 JI; _I~'" hi L_r,j'"'

'Ii!Sl3i;U~y SIty ui'IJI.~ or somet mg ~'O tnat J;:.:I.J:ec~.

ImmOO.iat~lr 5fL;t1'"m 'iThis .i~' oort~o:. The. ~li~t. ,t.!'I: jJ, :h .. ips ITltO'I;reme:ntl ~1:l!rl: YCiU come ~p ~'If(im 'lh~ berrem US-'tll~ y,f.Fi;Lf' hiF~' .f1J"t;iL!! Corrtul'!;tc by

- 1Ir...~ I .,L=,_L IL_ L_

~itfDir~!1;I,-,,'U'J:i 't LlJIJlJJ:!.. ll!U'UU~ yom- snees

st.r.-M.g;ht~,wng out, dOIlJi,'t [hiDk. about )lii:}utt' lEer tpll:shmf;, ~gaMJ:st. ,tthe ncuJ!ii", d!o:n,l~ Think ,:!lbl;}.u~ yaw. llf.~fL 11l~[$t dri''il!:. ywr hipt 'up ,1;;11]1 of tile bi:},'!;tolit!: ,mid l'he- ,[~:t: '~fiU take care of ieself, Ii:! And. ,it will.

ij, TIti5 impOn!ilDt pomt should not be mismd, Om p.rev.!:ow' rus!:uWo.n ,,.hCIlLl!i:: the. 1Il&~ of the llillmtl!'ii'l.~; in t:he ~ql1'[, is :btjrn~~~ 'bo' ::lppltC'~titltl! here, TIlt!:'! 5:.qL1.1!I1 i~ IIQI: .1 leg p,res.sl, ,Mln, 'pus:l~ing ,tilt; flo>o'r "W-:ultn the fuet p,Il"O"v1,des !m irn:lirlequ:1Ite me :f(]1I:" the. ,h"'im:llsl[J"mgs, ~lcl. g):UJtf'5, toO :prQvide dlif'.ir PQwe,r (ltL~ of cl'1!c hou'Qm, l:';]'~,p ~~~ion i~ mit' ~:r!l ~ p.ut I,J:I ~hiJi: I(Jip~'td dtlIiYiIl:

~Ui~ ~f ~;hC!' bQmJm. Wh~lJ, tlrue h.iplbll1ltt is i§ivelll, " .comm:ru.rtldi ii!k~ nr<lli~ your. bu[[ up O'u!t of tOil! bmmH:l'H '[h~ rlit:,r\'(!U.tl ~$~em ha~ ;i!J b!!u~r' ·~ty 't/o flre !tbe (@rrea mO't'a.:t''1;lIlllt5, -m::lId to ~[lg,ag~' ,hup

. 11 I!.. • L ble .-~. ~L"

~!.i:J]I:i~OIlL. ' tae trainee LI~ 'ITOIU, ... ie w~iitl!. tms

OODicept~ ir '!I!.till be dpp-a~Eil:U, frum, t~e side, If eorrect bip d:ri,,,~, iSi bdiPJ,S ll~ed, die bu,u: wi1i !l~IiUi!il1t rise ,Ij, lit.1:1Ci' LltSl~ 'tbiliD the: sha~lcle.rs! pos5ibl'y making'~ Ib,u:l{ .aJlg~e decrease If.\"eb.ci,Vte to the :l]OOE. This is fii!l~ ~~ '~h;so lItage.!, B:UJ 'd~, k ~$iJy correcred l.tl~r. b might ~(t1L~IJ}" h~'I,p 01 tt,1j!ir.ror.:: who :is. h'lI'1,1·ing rrouble with '[his '[0 ,i.l{St1.m~' t.be bonom ,P.OSillL'Oftl~, and 'Chen for. [he· coach 'EC! place a hs:tll,d <1I,g;tlf,L,;n: .b.tS' ~lletil,iJm,. tt~h ~ bdow [~~·l.l,.I.tIl b;1E" ~J1,d i~~ abITift.l the t.U~bQn,,"

f<:! ll owed, ibf th~ QommandJ "Drive up <iI:gp1mI ,!Xl],,' ~:il:nd; Push.my fuaRd ti'ii:f:ai~l!i up '!fe!~·lk··.:ttly am of the bQHo.tl:J:"" tfi.:G;1,Ii!i"{! 11.). U the '~r>iiJin~ 'cafiI, '&0 tllilh ~~'IJ b!!bn~ he witl be 'U1...hng, t:O[[e~t ,b LP drive.

7,. 'W-e are IlJOW re::ldiy. to 'sqlJotL. H~~ him ,t',h~Jk his: I:i ;m,-ds_ Chdk ; s; a~~".lY.5 a good iclecili. becsuse ,it dries OL1.'[ {he ':drin1, and t!T}r sJ:cin Is I~S5 prone 1"0 rrudilli"!:~ :'lind ~brnS"J on ,t::h9l!l rn.oiS!i: :!ikin" ,lind rhercfere ;8 less pro1.'lle '[0 p,roblem callus :l'OTm."'u:iofl. If th~ w.r.4tth~ room is nOl equipped 'with dmJJl~, the rt";iJi[I ee :!lih.ollld pii:'O:Vtde. hi!> own. N'ow", rake htm Co the billY.

A.l. \WAYS an em,pli:}~ bar. a~ [~J'st. Ah""ilYS. Th~' 'Pttft!rte:d ~Ut pl<t>cern:em is NOT h~.gh OJ) the lr9!p,S, flUS~ ~dO'~I," the :~eck~ aldm~gh, 'millt is, :r~e pm:(~IT,ed 'Plrr~men'[ f>or Ol,yl.n.p~c weig!H~:ihe:r:'s;, 'W~', cl.v('J~~!:! d'i!!i! 'Ul'i~ of the ,ICiwer. P[)1W\f'Ji"Ii ftmg-style, :position. whei:I!2i' th.e 'b,ru- is carned ,il;S[ below' tilt' splr.J.;g' of lhi!: !S~~.pll.do1. !Dil 100P' L':!f the pesserier dehoids (:£ig!)ll'e 1.2)!

This lower ,[1;Iosici,QJl shortens die' ,I~v,!.;':r ilfirn f-o;rmecl, by the w2!lgb,t ofthe bar tflliMmlnccil. d~,;T1i tbC' h.lJ~:k to' 'the hips~ ,pffDdbqcing ~~S5i '~Qr.qllit' ~t '~h~ 10'w b:id~ Jincl. ::Ii, I,;U_ilsequ E'rtdy sale'r. ezercise ~fi,gu;re- '0)., for tr~in~es ,with 'lltr}' inlle~dMe sl:l!~wde,r:sl the high 'bmT p051l,tion is, of CQuts!;:" p.~fe"'.Jib~e' te not sql'ULning <lit all, '!but lL lLttk SlU'ctc'hi ng (~il i!:1L~tI!,tUy flx thi!:l 'Pro'blf'~:l! in :ill c[}'IJpieo OF w{;C'lis",

Tike< m C~fe.ti!, ,tip u~l clle b.'11\ rne,;l§lJlr,ed, hom the marki 11I.g;s pi",o;.d en 'tb<: b;.t f,~i' 'lhis ~n.'ij"pm~. ,8, 8lfl:ndilId power DliIJ hes 1'7"

bet Wt::it!il dle ~~ of the om,icle irnll1d~ and 32 H b"'l"'Wr:c.l:iI the score m""rk!5i~ the 1J~'~ gap ia the knurl ,inrlic,n:mg ,,] Ji'::~] beru:h P~$ '~ripl.

G:tip w.idi:h for dle squ::n: will oilvl!i]\wJ r 'ViU'] wit.b the _.;;~~ of tile ~i'.:titlee! aad widt shollM~r ilrxib1Lity, but jn gs~mJ '~be haftdli> wiH be

be rween these it"W'o IiiIlar.ki [I~ 1)01] th ~ Ityp~ b,.l.t

1'qm~ 1:;1. 'IrnTliie OI~li'I!l~, till; fo,;,iilt.'f oo~k; ifil;~~e~ "...ilfij 1hIi!! iIlIL:!ii1lJ111:1:. !lIe bOT I~ from ~11c: Ilr~, ili~ rig,fu IJrlInK sl'gf'III!ftl ol.'m5b[b1~!5, 21 I.:::,'!:[ ILlTIi ~I.;:I r Ilglil LI~!: p:li.nt u,l"muDiliillill :II. 'Iltc hflJllJ... TIl~ ~ml@o"t 1~K: !1!i~~IL'~ OO~W~!t1l 1~\l!' pc illl !l jl rotiL,jo.JIo tmd t11J:' Ihi:t~ !J r I~ nl;llild'l;~ burt tme' gn:m!ler '~h~ !!Jr'liiiJ!o': Ilgillll]~1 Uil:' IIJ~f bac:k.

24

.. .;;:;:;:;-.; .... -. ~--

II I I

~: I

(6gu:r,e. l~.) . .A ;JJllt"J;"Owe:r ~rJP Old] 0,,,f5;;a :t1exi'ble ,perso.ll, 'EO" :S11:ppi)r~ the' bar better ""ridl: '[be muscles of t-b~ Jlostcrim' Siholllde~' ~I hen the dbow$' Me l[f.t~d • .aJmd ~ 'Wtcl~ r trip ~llows ill]

"_,l"I' 'IL'I, t: 'lel

IJlUJbeXlI!J',[e peeson to ~~ 'more eomtortao e

under tht ~I - iIi either-case. <I, narrower .grip ~i'~lI!);C;[ils ~he $J10'!JM.e:r mu;s~les: so [Jw"'~ d.Jlt! bar is '~"!.'!i,ppiOrlY:;d by :nll1.ls!:k ~I!I~ OOt!'.£r).·' dag into (11e 'back (fi~tlre i 51.,

Th~ ~bumb 5!h.ol'l]d be p.lllOOd on 'LtJ.p of 't~t: b~r. 50 thaI me '1!;8,!'.ri;g[ ~an !be held ,ifl1 ot !Strillgh~ :t.rne 'wid:1 the fCllr~.1r.m. If ~ lack of flf'JoIi.bili.Ey (usuall}' l n, ehe cn@lt and sboulde'r~ ~oi! ~he WnS1E:.S) piFe'l,l'~[lt:iS[his pm!t LOrJ1 mU$L mbnlt"e5 '1;111J bold 11: lml, the kS!O desiRldMC! h'Lg'~b.ilF ,p!J§~ciQ,tl undl pruper ~trt!u;rullg mil 1~'St,;l!b!id.l encuy. 1i1t'j[i'~~litr '10 get ir GOW,lI [0 ;, btt~,t:t po~it~clJ. Mo Fe en th~~ lrtfr,.

nR:r!o~ 14. I bLiid p.w!;~m~'_ Ni:)l~ amI: :UillF!1h ~ ""II the !Qf) ~f~l~ bl1llilld il1.ia!.!!tIl.I\!IfIlIilii' ;(!JutC'f rilf:'I~ fi.i}rJ ['hI: f~JIii,}~ ~d!:l~ of the I!;l1uD1iog_

F.~~rt l5. {'otrnpiitnGoo!:li1" '!.ndl!;r ,~r [C1 i1i\mlIw r.n:~mi1li1;,::m,d.ed ~ W1~L N "Hi! ilh~~ d~fl1r;!jIi!IIC~ Ijq ~I§b!i'i~li~ tn 1111~ u-dl'f'~ btildi:. nilll~!:'~

Sg ~ht,! bar :should be p]:i,cil:d ;[1 the correct ~o:iU{:iOJ[ij ruse inu'i!!!~clliudy [uldE'f the. '"'bQ,L1~· Y!l'l!!l,a, :(~l nr the mp ,01 d.l~ :dJ'01.l;IdCl· blildes~ with tb~ hl!l-:Ld:!. :<i:nd d:w.m'b an top IOf the b,ill:'. il[~J then.seeured l[lp:t~«:' by Ii ft:Lng; tht:', elbows ,md. 'the !::hc:,t .n the same til11~ (figll'ri~ J.6). TIi,J!'j aedQfI! ti(t6~ns the rnIli!rCI~ ~f the, 'ba.ek, .tnd lifts' the the'5'i:', :pbcing d'lt:: 'LhtiiT.,~clt:, SpifLti' 'in-an iltx!Jenclcd, !; ~trorlg'ht" POSiUCi!l, .nd Fix4S; mmy o( dl~' prohl~m!!! ~f~e:i'1l ~Ii1CO'1J[1t,,"red earlier witb 'l rwnd,..o:ado 'pC)si.tton • .Enormoo5 w~iglm ("lll.[L be .si~dy bnndled, t~'i5., willy' 1:ilI[e]'".

li'Lifhl!fi~ irh.~ ch~sti! is aa .itnpm~~<!nt: ell!!:" O~lC!' 'Lh~l will b~ iiJiSOO .lnilln.y tisies ;]i, d'~f in :_rQI:lIf weight ['oom. and this is ~, gpoo, tj[jJ~~ lOT dt>C' 1t-atneC' 'to .ge[ used m hf:;,1J'".~1g j r. It: i!:rtit}f b", ~Qn:fu5:ii:;Lg Eri:t: ~Of~; 'who 'm~.y intarpret dl:i.s as nuking the 1,i:,_lr.s~lJngle more vertical (figure '17l. h can be demonstrated by IOULh~ll~ lh.~'

25

F:;gutlf t,.~ 1C}jlibp"l'ii~oo ~f""t11~~ll!lP'!' 'p!B3Iil:llll tJJ' n '!!!i!t1k.:J~ bllJ' mliliide-di !Wick oo.j>ui1t1Ii1,

/ .

.

PW,Hrt! u: fflc)'llM:::d 1l;1!!ll) tor i:r4i!,!~1l: iiJI.lil3i~C! 'Efu~ il:mr:~t. inttll prl1lP'1~ ~~~i!lm,.

1;:~~!i'1l~ On ¢hher sid~ uf ·the' sternum "Wlth; ~he ·thUJll·h and F.i.tl.d!dle .fuJ,ge.r. ;;JInd dllfl cm:nJuaucl ii.lift tJhD:s upi" given (figure 18~. .M~ffit wi~[ .iU";C~ dU'.if u,pper back at: th.~~ cue. It will hoe impO"rtant f,ar 'metilli to :Ie<!!i'.~ .how t~ ';;f(~.h d~ lQ .... f,~t ibllliik iii is !),. Mor.c about this b'ter.

B e. Fi'~ :lti~ for~mQ5t" At WA vs 5-UP BACK OUT OF TIm U.CK.. AVX1A YS~ NEVER PUT TIlE BM :BACK]1\1' n~ RJ\.CK. BYS'TEPPING EA,CKW ARDS", mVER Th~ C;llJllI:l:01I be d:O'.oe ~a:Fd.y. A tr.;tlrlf:t $ho'i.iM ne \',ct be in jj FQ~iticn to ~"H,II,\'-e ro step n.ltkwol[-Qs ;lid! i!:''lIILk "Ii 'Wei~Ju .1t 'l.h" end of a :sC't. Be ~ti iii t:it ~~e 'I:h~ nooksl nna l"I{I',iIJi wiul i'p etters there will be ~ ·wn:'cik.

Ncrwlilie· bar !l.houid l!O,w e1'1:.m .. !lgl:1i.i[l.1I1'Lt':· .iC';tck itJl!~'~ ,l, ~onq'Ul~'~ ~~ r,e~u;j'cd 'L'g. g;~L' 'it om o:f i:he' ~k~ S'Oll'te ~r.-.u.nCie:t ta;!ncl 'to ~r-r 't;C! do diris w,uth tl-l(i:i:r hips o.uJi.y, doi~.giill ilgo,odmorru1tl!~·' widl n;he b~. "rh15: i:,io ·fLrLl2 with ,n ,e.JJ.l!~ty bill:"', b IJt as Wt~ighii: is: added! it: beeomes ii:',uhe-.r. 1;.Iu~f,e.

The' b a r i.lJ~gillld be ;,uikert o~t OlE '[b~ :rack ,in t~e. ~le: pos;itio[]l [~ is. u) b~: sqi;l!~:I;l.",d;, W id4 '[lle torso 11L:nd sn.cuildier.s' tigh~~n,""d~ me 'I:h~~ otlfl!d. ,~U~iQW$ ~.~fled, a~d the heed 'pos.ftioIl. down {m(!;r'!!i 0'11: ~his beL~) 'figu!f~, 1i~) .. E"VteIYth.~g should 'be; Ih~ ~iU'M as f~r. [he, {\nil mcve!'tle:1][. In ,~liS ~'~1'1 aL1Y ~ig_ht (jill, he W!lTh,ed, ~lr out of t~~ [--ack. Many pr-obl.cims ... re ~-IIIi!,1iSed ~ doing thi'S wJ"O'JiIg~ .r~ i~ very t"t>.m.f:[~on ~:@ ~e tie u'lniiilfle take me bar' Ol,1ti ,!J{f 'dlt'!, r1!ic:k en O!; leese 'back and cl]:est~ ~d 'men itrtt€llJIpt to d_gll;~ti:h iOo"VJZtythii:1!S" r.igh~ bdCllle- :aq'l1r.i11.tring. Et ,is obvious])' 1111 u cli, i2S~lr 00, tighten, ihe. muscles ,~[Ld TfJEN' take. th~ '~i!iilu~ ,t;ball it ,is w I:wt [he 'we igl:JJtl, lei[ ,it m"sih, diiYWijI into. "hI;:" !bai_~" 'W}.tili(, $t~,p.!8 011 so~e crucial s1.le~gt[ll 'rDmpfO[g£n~j a~d. :rhc~ ~ry '[I'jr

• c.., hi .:II 'Ie •

tJJgiJ.:~eIli. ev.e:ryt , i:JJi15 up l;iIjjliJ:!:i!tn,.~atfi!, rt,

MiillY t~eetS like ti.:)tl1ik:e; ~ bJke 'w'idt the ba:r ~ ~t::ki~i: up thxee! (U' :b:;ttliF n:e~ befcrre ~ei;-riil,g '1Iii;P to squat. This; i:s: UUD~sgary-,.and -cQialcl 'b~o:m:!::'.l1 'prohl~m iJ we'se~, is~ h_e,ilV'j"! .s"o:ttu~ (JH 'u.nrdi,ilbllii;: ~nd '~he 'mp h.LCk_ to d1!e :r.a<ck. is:j'UiJ too f'ilJ[ on 'Ellis, 'p!IIrric~br' dl!i:Y'" o.iiif step bgjc,k. 01;.~t of the m~-k (o:r1'l, trni:n~ w~ili g,-ood for..m);] is eJ],m~gh 'to.cleill'" the rack otr.Ld. ano~

t: j ~,Il._. • IL IL .~ _. •• ,. ~_ ~ ., 'J!.. L tL,

:L'Or ~Duers to !;.IIO U!l,Cl.1r J'Q;U W,[aJi~ ~['n:uttlIl~, mJinHrJilgm ItT;QI!.!IJ1!~,e §etlUl:,g; lLiac!l1., ~;iGme"

The ~11a1t1fe-.e 's:hD'll:~ciI. be me same as Idhe' !Q[].E!; u:s~d dlJ.l!iriiIJig ~hil:! s~tdl. A~UIfi, heels shou ~d be :a!!Jiout :shoukJi2't-"widL~~ ;ii,p~r!.':, eees l;1(1in.'J;.ed lEJ,tIi~ ahQarc 30 ci.egr.ecs. 5om~' 'tmiiJ]r:;:~, need to be '[oM. 'EO iOpo:i.n;t ,the '!tOOS. om' :ti'liOirc. !th'lllrii, y;;)'~, ~nll.'. 'EO.."

,,~ A~~hi:s'I'Qi~bn:l' '~he tt;line:e is marly to :squat; 'with 'ru-e etlii~tJ hilt,. THE EMPTY BAR. All 01 me Gtollndw@d·~ h~s 'oee.a ~aid~ the correct bottom pmiriQri .f~ .fresh in his rnrind:, and me is [)jaw in ,nt' CM.tr!t¢ $~r'~it!lg POO;d,c;,il, Eve,ryi'hl;l!1g

27

slreuld WDI['.k well iQ(r .m0'5~ 'i:ntne~~- A~ iLhis pOliIlJl!; if is: uwful tIC S"L!ly the fuHowmg, rnln:~;s; "Ewrythiag; you ~lC~' ."Iib(l\u to d!Q is! the ~[Jm~ as yeti: dv~, dtll.[Ung the st.1',!;'!tcln .• o.~dy rn"y ,t..bi~ ~ are di.(fl::'rtt.!~. On~~ Y"GUi. clan '1; il~V~ y'Clu.r :E'l.bO"W"S .. tII'Y'"Libh:le!:o :puSlb. }~Qur .ki:il~r;~ 'O/l.l~;. ;tiCli ;f,gy 'n~cl '10 diO 'drrs: witholll'~ the.m. 'TwO', dQult ~[o.p a:~. [lif' Il:iQ110ii'tl;.JU:5I~ ~O·d0WiiJi ITmid immedjately 'come' oork 1Ji_p~ drivii'.lg YGtlf bun eur ru ili~ .bolwm.!! A't '~IJj-!j; poim, the .final i~trucrilQlI1s should 'b~, 'glVf' .. u ,. Say! '!!No"mt ~ ~lf;~.;JI bi~; br-C;1l,t;b ;[IIn~ :i::lOld it, .loDk dlown r~glll. there," l?aiiuil)-~ U} ~ .. 5pot o:r~ th~ f1.tj((t nbOli.'l:~ 6' in. f.raliil:t 0£: his: pm.i~iDni' ii and :squat, '"

'\l(ta!'.ich du' .fiftt rep .. Ii il .is fir.'E~iy gpoJ. hn ve h~ m dO' .1 ~f of .r. ... -c. ran.dJ rack ~I. H .it is G!filzy bad, .h;a:~e bifnr.tek i~ ~nd r~pr:.ilIt; 'the pn;"sqU,ft1 [pl"'O:Ged:w;""e. To rack dte' bar, .b~ k~. walk forw,i.i!r.d. until tb" bmr tm.'lch-c,5i the' ven~C:'rll p.1J!'i[ of'd'J,e l'a.c:.k. Tell him ~o "'find ehe ·~ri-shlSi;. t](.J( the b oft: !:l(IJJ, 0:[ meJloQli. YOLl, can't miss '~he' 'LiIpr':tgh~; and '~f you t.(!'lu::h th.er~,. yOy IU be over th;;:: hookl. b:ur if "QU "Cry to :fj ited. '[~ ~M '~rt; YO''''. 'C~lI. miss it and" be Low 0.11 one side, Rig.

L II WI'!eC"l'L.

If hl~ fOm:il ~ ~l.'! .. iC~ptable, t6;e ~enel;il. plalill. is to do :1.c:Ol!!I.ple mt:!re sets witll me lemJ?1,f!b~ r to .lilru~ dawll ·ifrre fGf1'iIl! "G!.!ltd .. the:tii .. lI!dd we:i'g~:ut d@ "8.i1Cith~r sel of fi.'\r,e, :iW.d k~p .iIIICE"ei1!SlJJ,"g, in e¥€1'I: inlCf.f'lNemts. 'UllUiI flOi"~ l~ coml~l;romiS"~d! biy th;e· ·v,,'"eig-ht. Iacrements will vary' "Wlth. ~be tralnee ~ tLgh~wci!]hl!~ 'j;m;~o.ndi;~imJ.~d .kids, :Il~ tlO< go up in lOlb e.:r .skg. jurn.p$~ oi&e:r, ~~[',rYt1~,l!.j;" thUlliei25 ~, use' 20 01'" pooslb1'y 301b! 01: lo.15kg_ ineremenrs, 1rfhEII'i! j·t ber,f'jmC'~ apprnIit '1100 >"our eye ·tth:u t~.e next ·i:i'!!!=.re-ll'~ w'C!i..l.lcl i'lI1 tlClf" thi::' f.Q['[]1, $ropth~rn rulcl dID t:W{l wore sets of :li\f.e'. r.h.a[ j£ the fiN.t sqUtlil: wcu;k.O'llL

.. AJ'fOUl a rlill'd: o:.E fQUrtrnl:m!~65: wilill. do- a :perf~[ ~ua[ l.~e ~irst unle, A !l'l!mhf'I" ~hiM. wiU

• .,. • ~!....- -.1..- L~ _j '1 • d 1'~ I'

reql,i,li'C minor eorrecneas iJm.<JJt .p:ruoID.:.\e a eorreet z.;quat O:~. ~n.e ~OOfl!;:).:Ell' t.1U ~I •. ~1~ llllst

third will need wi):j:'k, Now" ir\!; time ro 1b~~J:h ..

Head' ,a1ul11.~ck

'The 5"mgfe MQ;S[ eemmea prob.le'm encouurered by Wi'rof:e~ii;ln~l ~t..ret]gd. r;ai1:rfLes is it'he trainee who has i1.reil!dy been stlOW'fUQ PSt'u~·t" by .!j;1;'lj1l!!tCi;).J]e who has ne'!;.TCr himseU done ;a correct sqllllil!L li"Jvarl~bly ,~~ kl~ will iaa¥t: '6" ... 11 (;.iIiJJ!gh~ to 'Ntook up :;II[ ·the reilll.lg.'"' when. tbey ·iiq!,.!;1't:.~ 'p1"1~~,um,a611 6e:t:~I115"e '-lOP is; dre ,wl'>ecuo:n [he bar :m;~.:S[ g,Q~ i:tnd j·f Y<;itL loek up yaurn f;!D up, or seme such rwsddle, T.hils is II V€:i'Y' clim6:1b~ b~bj.~ to brtj¥ GnC"t! it ·i5·~t"4iJMisJtt;d., and it has ~ mtl.[D)' de.n:lmei1r~l.erfeer<t On: sq.U!l!~. ¢"1I.':-t;:cu.do-:t:l 'dtu some 'I ~'1;l{ ·i1.gi.lilJs~ lot 'win e\'-enm:-aJly have '[Q 'be: ;ad.opEe~:L

iL{;IokillliJ; up wb~rIi sq.ll1attln.g is (hi,?" e!J.e~y of d:ep"t:.h~ .l'tip drt'Y"e ,o'fjt. of cll~ b01,':~·O'm. ~_[u.i correct >the!]i~ position, tine- three m-Mi!: lmportiH'iI.t f~e.'tQT.s 111 a ~~fe.; cerrect squar, This bl.:i5ilJfrie :n~(d{ pmtt<ioTI I"S il1..hertl:l'l!dy "I;!:o~(,e :.1F1}fW.ry. to p6cIit '~he c£rviclIl spine in ElXtr€niie hyperexrensian (lind then '00' p],a;~,~ hm"ry '~igh~ on the' ·~pe-z.:il1S mescles di:roccly u!I'I.derMe.a,q:h iI .iso! at b.est,. imprudent (ffigIJJre :2.'0). l.lIm,ti:h.e .furm. errers creilired by ~t,oki[1;~ ~p (nml:Jii.nc wi !.til thi:: bad neck .pas.itic!Il1 to :p:if.oj]uce a mO~i't:il:e::tii:C du!t. is: :ll!l) un!Sll fii: .. 1S 't·o. ~httost :i:noJlk.e; It nooerii'ilil'J:d.ahlf! ·m.rE ~.Q m'an,y 'h-es-hh-i:;:Ri'C! pJ'(Ifi';! .. ~~i.Q<.n~ls, <ilid.vkse a~ii: the .5q.u~I:.

28

l±' W,~ realise mar bJrp drive is, c!,,:il[.ic:ll 1:0 F!(!i"l!."'er QUI(; 1Cl:t r.~iE' bmT.,Otll oJ [he SClU~~1' the :~,U ~ eil~Y" Ti'Y ~hi$~ ::Js.~'!.lme" ;1;, 'Rood deep ~9HOEl'il pus~ t:~OIi, .35 d~i:n bed, car,tier. wuth krliii:t"s out, toes put, and heels: dow JL Puc the: c'hil1.s.'l.ighdy down, .md l.oC'k at" iii po'tnl (In 'L':ltt: 'Roo[' nve er ::;h:: {i1.:er. ill i ron I of you. Nuw dri.,e' Y(jiur hip5 up olin of the bottom, sad m!i!:ke IIliOte: of how this 'f~.eb. Now JD ehe S;;LJ!J.~ th..i!l1~ while ::u:tempri.n~ 10 Tntlk .,~ the Leil'i'rt~ {f.i ~u~' II )., Y O\i, 'will distO'l.1'I:'f' an: ilrn.liZ~ng thing ~ that cb.in-dO!i'm Qookillg dowlJ, keeps tJ~e. dum dow 1:1) ,,,nlh 'ill;;:: n.t:'c=:k i tI_ <l nermal M1a.ttloH:'LicJ!l _f-l'odtiOll (ad~ it~,n~~ nip drive, b (~di L!:~\~ ~but-LJP' dll~ .I1Dtr.mid ~n;n::(jmi:c.:I1 pcrsitio..n, fGH" the dLorae:i"e spine under load, and this Is also a gOOcllhing.

F"ic:N:r-e ~L H~ iooi:dl1~ [If'! nnd I i"!CiIl: 1118 d'f.\\1l a IT":I;I!$ ~ru m~1o': ~Ii.j,m,,~. N~~l~ lll11f ILl A Lb~ inUllI!l!L"'S C_ll::ma;or {If ibu'IE'llliZ-t i!i ~iiiim\d l)l!; iftiiZ'T1f'jU. rf'i 6, tt'II:'Vlnlt 1m h!:.1rl tIDVo'n brimg!!! !tle cenrer tlr balance :r.cno.'llr:rL

And! COf:[tf'ct chest ,po~idoI1 is, ~il ilTI-pornu:lt r));r!tar in. 'plaeing tnt' hlmb.ar sp,iL1e i:Ll the cO;l."l'"emy e¥~et!!~d; sh&hdr ;a:rc~~cl, po-sition. Cerreer lumbiili" pesition is, [e~ltj;l~ for fUl11LJtilizat.ioJIl of tn€! h:.mtstl·inV ~!f1d, Wtll3es< ,Dim to.f iJle! boreom,

~CjLU:i~ wlil,;f',11 (hey are-stretched I1lOL~ oomp1e~e1J ,tht:y p:LEl 'C'IlJf.U,iI'",IICt mo.re OO~iPLe'j[ely a~Td g€!Ilf:ra'E.e more power over. a lcuu.ge,r ,mnge (mmoe' on dlLs la:t~-r} . .so biJ4 1l'Cc;;k PQ~it.iol1 sets up ~

I' ~ b~.J • • .J'. 'I..!! ~,' h d ('JI.ff' f _:I!.,

..t~r.i'~S Ut: ~,r~~'[~{[Iits, 't:.rnt't grelU,ty 'l;:I1iniJi'ill$' es l~ sa't'e'r;y' ,ilInlil eiliB(U}f,eIless, 0 ''i:.tif: :5qlil<li~.

MQSI p.tic!'p:~~' b~)]d ¢l.i'~:f ,$'Ih¥ltly 'W:he~, (hey lo~k. lI.1:p. A~.~.~ UjI' dl!is Y'0.'Ur:selL N m..iQe that '~ilcillg We head back chru1~;es "L:he ce~H)~' of gr,w~ ty' snglnJy i en!QJ;i!gh "'0 ~hil,t :ttt~SJ~ peop~e' ,I~f:!! for.~rd, s, little tfl CQJn,pefl.sate (figure ,12). W,hen dQS is d-one with. a bar IOn the bal;k h !Ul1oets the pasi'tIo-rt o'~ she s~l rue. usunlly :rE"~~~[ing iii, B, 'EI~ncilerl,CJ· ro s-hiit the '\'i.r-ei:gnt fO:~I[-d the toes :ana. ~Wi1y f.rom ,~ balantei efficiC;;fit liqi~:a'!:.

F'/;g,r!!'-C'~ Thl: ~rr~t ilirl,'gl'~il'it!li U[) i;)fi ~OlW;! i~ ~~nl!. ~111 A, tihe: i1m1ILCe: 15, I:rI pltl~r ru!!!!Lw11:!llIlim.o1.'l \i,·itli lIIie C~!lte'!" of f!~!1$3 ~~\1,'1 mi;;l.\"f;oo~ (S..""'e' w~l:!re ~ EiQr ~ ~I]'f' '!Jhe'fooL'?). U"I!iu:' trainee look!;, I]p'., ~Vti'll 'lhi:m,I:::i:i' 'I~ h",p:prn~ 'f ! ~,i¥j In. fII, d,~ gri'.~' l~flrif m~ !~i!!l "'aJl!~ ,!lD!f!,:!ho' tf!I![]Ji;r,of: OOIIl!I!l!tl m.3~ 511.1:11 !:D' tl]~ ht~L, or ~) .as Ifi C 1 'tili1' Wi1Ii[]~ .lTI1::IJ' k,it.k. ~h~ hrl;P!j lili'l!:::k an'll itlfi"l .... ~ 11j~ !i.iltie.$r t~)f!,\'afillll!fi olfolk.:r liII! ~l1l11i'ijtn.i!1, ~3!:mct.;.,

Looking ;u, the floor also ,pr.cfllicles me ,eye. with afixfid poruw:m, ~£~n,t:"{i'. ~y

mu, .... emili:f;ri:. of '~h...t= body if- clet.-e~:r;abIe ~~insm, the :rn.fd, p.rnitiO:I!]~ ;tm1 the co:ne.cli: squat beecmes l@miliar a,g;1I!i:ll:it ,hi.:s ref,,"re nee. ,Any d,,"'Vi~:t~flfI, fr,om ~hii:' 'i:)f.~~ tTlove.!uel:U. p<altern, .g,et~ :£eeJbllG'k aga:insc I[~S 1:e.fe<RIiblJe aad Cill.l], be adjlll5.te{i !!L'5 i1: hOl,p,pcm, Th~ .c:'iliilin:g ~jso: provides a reJfu~n,c..e, 'btu.:'i:~ dl:e espease o:f :sa:fe. :~f!ltk pOs.1tiD~ . .A..ndJ, g.e:lirefaUy s,p.eakin.g, the ,[tmH~· ,~, dD~!"'T ~{;i th.e ,eY'eSi th'(il~ die. cr~d.ltlO~ .. ·,(u'i:a ,;$ rhe1"ffQl:le jllO'te 'II..!~efu.l as a i~efe.re:l;ice ~' srol1lIle:r ,Iltl GY,eme nts can he d.~tm8d ag,~iJitS.t !it ,do SoC r poinr,

One problem ~5iSC'Ciailied. with failill:tg 'to keep the chest Up' ·wl:! t!riI ,sq,uani n.s 'i:~ d~t ,t.h;Si ,~~,;;orr'e'Ct :pos~tiD:i.'iI, '~el~Ck [P i~t~'t· the petC~pnQll of depth. ·Ma~lJ" trainees, whel:;l, 'Ii:Q~d th;xr they ,are ~q'U~:t;l):ing, hi~h 'rnro~Lgh. '£fJjnUc.~ io lewer lhii:' :bip\S; will lean IOilier. ill.C!f>f! l1ttt !the bortcea, thus io,we(ing the b(j1[ more (figure 23). I~ ~Cd5 de¢',Pef dl.lS 'W"4!J"; bu\, depth b j"~d~~, by ,hip position, ,Mlcl mere]:r lower.ing the oor ,more by 'be:nd~.ng; ove-r fJ:l0r.e incl[eM:~s the' c~ct:, {;If ;~iLuy ~I;~iie ,d.e..E["c<1Sifllg: the- '9lrnA21tlifU af work aOlJie by the m![];.s{".~es we -an! trying 'IDQ USe:.

.:m

f'ig{l,~: 2>J~ ~i! 1'!C:~jJi'loo !l)i"!!ql.!lli.t di:!pitl ls ~tI~Uf~ by not 1;;(!~l'IirlB. [hi: ~best i.I~, T1tis;k;1cls'to TIOOumpl~i~ ~limF ,U:fttu:;14iOii: al~d ~i;j.l.lliItijjll} {ihiingimillii: ~[llwm.!;!. '.i!..'!!~ tmill[ ifllll'lll! ~'!l)-m'"1i:', lI::\j~(j 'IiI~Dq8~~ ,I"..: !bar lSi liil. [ot' u,i!rK- IrlIi~tn:Q:cilJ' frotm ~~b~ fJOOT.! I!i ~"ri!~1 S!JQiIl tle,~d:i, 0115 not ~Il p.~hii:w;:!llI QilJ.I.fui;!; ,!f~l!h~_

Te eerreee ]oiJI~ing-l!JP; r'i~ the. ,gye~ !O:~. :!l! 'posJ~IO'.n on 'r1£: ~c!Of ~ to re,[iI. Jee:i:' in fr.~t o~ rOll, 0[' if n·~mg·!l::.kt~ 00 ~. waIl, ona ,pll'1!ie OJl! n:h~. will th~I m~~~s; .in the ,saline' Het:k pnsicioJIa ~g-ux;e 24). St~:r;e :arE du~ ,f~~:L1it" :and get 'Q,l~~d! l~ lo~g; at ,ilf. so clt~t .i~ . .re.q.ruxes: no.- .c;(,!'!]:.';r;iQUS

c=Uorl,. M;~st. people 'wa~ .!:i at .!,j,ik m.dI'· he;tcls; ~[J; [he· point wht:~ tl~lO:k p~i'ci'Jjj i~ .~£f-ei!:~~d if they ~r,c' look.i!:lg down. SDm,€ stubborn tLoUlIJ ees [M'Y :~edi '1:0 heal <.;t.hin dCfW:IfI:r· a couple ot times before. they !J.1rJ,~r~ri:l1.!If~, .A, .U'S.d'ul. ·th~lP!.~ fOIT iilo~~e 'to b,e,ar is, ·~.r1~· like you!'w holdlliil:g :;J; gr,a.pe:fmil beot-w,ec:n YQ!U·f c;hi;n iIlll.d ·YOJ:.lL' dIe-ST .. '" ·ill¥ellI.iV€ coaches n.lv;e used I.erulU5 'b:dls; for. chis PU!i:':fO~~ a1;icl b~,ve ilmic.ecl, Will h oo'rr-ec'[S ~'t po.S';~ion ~);t d1it; :Sfm~i: li me· 'fi$Ul~ l.iJ) •

. [t wi] I be '~h~ rare tmineewho 10015 dD'~ tiOQ mtl.c.h~ but you .mi gilt: have one. ']I t~e kid is a('tll!alJy ab-]~ to·la.ok. down te d~e eXren.I. that he's ~DQkil1ig il.t '@. poinf het'W'lien hjs- .hecJ.:s·; you h~1(.e .'!J v-cry £l~~lble t.rnmee; JUSt rell ~lm t·t] IQok. up '111. ~ttl.e., remembering

Fljf.tlt'j,·lS. TI1ir: Ir:il[ji~ bli!'11 [~Mlr(;l:i~.. d,~ J!~~ on [he floor' Oil:' wall. 11. '!,vowd be gJQOd .ur a~~ roa.-::I:i i!l:'li~ pr,obit..ms Wf!:i"e. Ehi!;·.tatoy re fi'x ..

Squntin:~ in front of :a' mirror is <Ii [cally bad .id~a .. .M."ln.y wl!:!i,gh1l:. rooms h<k¥c mirrors' Oft all tDe W:iI!Us! JDilkin.g ir i:mposjilhle to, sCJ,'UI<tt witham a mirror ii:ll'e'.re, 'm,;T(~ eyesight", ~;hfj~~ '[b~ rrainee ilS- .had f'eed.'b!l!.ck. A :mi~f." is !!!. bad ~D.,,·I be.c~~' il p!i:'ovides in fo.mW!ll.01J. about only

;ti;nJ!! p·lnn.~. tht!! fr,ont,lt and ~!:pdl ~f:I,)!,U;it 'b~ ·iud~~d.. by :~hc ~mn~r:! tlf.l!d.er. the- I1dt :F(Oi'E\ [he

fmtit, SQmt: obllq'IJ.i:ll'ie'S$ o:f iolnglc is l'·~ql'L.~:r[;d. to '~ee rile' r-el.!1tioll~]:p' b(",~'W'~il.'.n ·~~t:n~: .il!OO hi,pl crease, tlnd !I mir.rOJ" set ~( iiill. ob.iique :il.ugte wOl.!lM, produce a lEIieCk_t:wist. Ce IT~C;all'O[iIt.iora lijtd~:r:il: hmrvy 'biJ.1t' is jUYI :l)j b~ an IdJ:;;II. as ~r\fkal hYpE'!i:'e~:r:e.nS~{]fI! tm:d.er ,ill hetarvy bAr. 'Bl:..!lt·m.e be~ rC~n nCI \0 usc ~ ttl irror i:J:1l [Wllrt of ~~l:y m'[i!h:H(li !tl't 'I:}.~rci~e· Is ~.;'i;~ '~f' ~1i.'1itte,e ~hO'i..1M he, de"!(~llJp~IDg kinesthetic sense of movement by .Jf!!lJying. ilItt·l;\!ntlf.rn 'tt!:!' ~11 thc:' Sii.:inloory iripu~ poovicile:d !by p.ro~r.~o.eepriO:ll:l' mrllEi.' r114ili. :fQC[!Is;i~ m.erely 011 visu-al.iJ.l~HJt from ~ .. I!lI1LEl'o'r:. "Learn [() .Fe.t'l :i'c; tH'j ~ '~l. !irl:!~' it,; .. i5: ·~",;(!d[en'~ ~clvi.e-e.

6"rip {Ifill Uf'~

Gr.ip e!l'r.n~ ;;li~ cn;m m'¢rn. I~ ~['j. 'iN.i (Ii ii:xp~ri:t:rtiLed '[ii;'i,trtee-s_ Tire :grip Cliil the hal' .is the lir5t mcvemeat made in. r:h€· 1~e~.s, m.mp.o.f"olJ.I7' fl"l~;tj![!iru;hir wicll 'rhe barbell itJN:~ we I'e£t:r:' 00 lIS a "set, >;! If th:l!t grip is w.['tI)!J]g~ none' oJ the r~.rs in tha.t set will. '!be optima], because the l'el.aiIio!l:l:Ulip of. cl~e hiJdr lO [he bar is. derer.mmed. first by hmd pos..i:ri .. o.lJ!. on the b;.lr~ l=<u.r .ifi~~t~~. ati. 'YrLr;::~.n'r;.er.~cl ~d ~~n:'i~:tH. oi b~r ,nn bj£;k :rr;::n.j ~ in a!iymi~,etrlLal·LDOl.di:fl& of aU 'the. components under the bar: more wlcigln on om: leg', hip., lind .b:ll~ th!;l.~ d:tri;' !tlIlht:,r~ ro~; wt:U .lr~ a .spinal :ill1ear •. 1\. L."Otr~1e'5S· rLIi!;lp.roili~h. to ~L'ip p~ce:me.:tlfit could r.:e8l<11h. in .P reblems wi.th. hEi;ll1,,7 'W'e;g:bts. ~1cm ti':.tiJ.,e~1 as di~LWsed. ear.l.h~r.'. will. need ·~o ·ii:.:tke.· <Illl eveil gr.~p sm:l:lI9,rhel"e' between the scnre :j:D.,"Lrk ~ncl ~htl er:!t:i ~f Ih~ 'ttt:ilutL

There iS1 hl:JiW'e~r, m impom\1I~ ii,m;:tI~.p~iCiJ1i 00' this ,rn]e: for ii 'tTttkri:!l;(! li'.tl:lh m'liktdly clitfuren( :fleKibilitr '0f'EW~n .sh,Quld;etr..s1 ,til 5Ylnrn~uical grip ~.1liI the-bar wUl~ :resuill in an ,a~Ji1i:etdc bar pO'!iL.:ioii'l. o:~ 'tilt: b~~:k. \Wheo tb.e :!tble~e .§Oe'S ttMf!'.t" the ba:r.! me ci.g,h~ shoi;.llde'r

,keeps the' uppre:r. ann, i.l'Uln fro,m, 'the: ribs, Tbus, ~h!: 't"i~b t: s:ltOlt.lder will drag the bnr out mwa:r~ thtLt si(te,j, r.eS'i.Jj'~,'E~~'jjg ~ti ,the bar Ib~in:c; I:lff·celn~t IIlrJ. ~h~ back, :aJ!lI.d i!:el'Uiij:j:'ll!d 'iolilding of dote' 'b~dt ~:£ our Pii:'ilfl ~ry If; 0 no'e:rn, (fi~tlre: 26).. F'(J.r 'these' 't:r;W.lee.s, the ood , ... "ill 11 ilVC '[0 cle[.l~:j'.mi!~£' 1i'.r.hail:h g:rl:,p Cf!1:U~'~he 'b;u md ,re..!l'~Ji'ld ~hC' kid '~Q SEt ,it llltu 'Way it'ViCry time,

F.'Wn~' iro. S;Yllim~llrt~'1;:JI (~Dp) 'I':), '[~'lflnk1ri~1 bnr pi.:JGml~l fb:)tJl;'!ml As~'nmH::[rl"'u.1 L~ ,110[, scmd, 11 1~1~13 [[I ~~!'! :SJiiilt('lllooil"img Bod, 1Ef.l:~C'!:s ~~c.l;iijjiti kfjllmtllll:':5 "Df1lM Iml.im mm !.'1tl~l_'i.

the thumb s:lu~cld ~e pl~d, on top of dl'e ~~l:lJ'f so th~;~ th~ Wf.BF. eaa 'be hdcl i.n 01 SoTFrugbI line wi~1] di~ Ioreann (fig-Litf' 27). ThCltt: is ,~ t.lln!, liult' p1.l« ll1il

,Fit:l~n 2'" Alii ''''""lS,Y ilb.ll~litllE[OQ 011' iiH"0jl:H:ii 'wru.:i iIIlll'gmiIti!:ilt, N61~' [be wnnk lecll;(l~ \!,Ih~ fl~i'i~I~~ iPtj~IH.fi!'i ~:r~~1).

Some p~opl~J brnins dliU mUs ililan tba~ they' ot~ holdif.i g 1!A'1;\i the ~r 'w.idt du:ir l:innds ~ndl ,I]HIilS" P-eO''pl~ um! dQ i.hi.s will have sore ,elbows, .a :~nihle.~ head~e-dm~ sore:ra~~ in '!;;h;c· I't\sidl!; of irJ],~ e]bOl!Vl,f dlJ::it m~ rllf!il:l 'ltilUlk dIE' inju.ry' occureed ,clnif~g eurls, ]$ the ~~bow5' ar-,e: 'u:.n&eJn~'j,l;t.n rh~ weiWl't" ~ncl ~l;;I'rct '-If ,tbt:, woeigh~, LS' ~~!f'di~;I:~,'I;: d~~ {as gr,;]vity h: wP.U[ to m1bke ~:[ cto)" !he'll t_n~ ~Ibo<yvs win in'l!iel9:'ept ~~1tW" O-f tht:: w~igh~ {GllJ~n:: 28),. T.h~s< p'rodl;l:~'w,s a ~h~'r.iil;g f<iJ~' 011 tile if'Jbow' ligJDleI;LI5i ::and cawe.t A :moot u![I;p]~4.:SilIflt: iIJlOamm..11;,O:.ry ,1PJ"'oh~~m tb;;:)fl ~ ~im~_'i: ~o heal, IF' 'rthe nmmb is Qil wp oi: d~, bar! the h~11Jd can -aSSliUlll,€ a POS;.itiDIIJ. thaI is nT:3ight in llil'te W!~~h ehe f,oM;1m ~~'£il th~ e~bQw.~ ~f.,e :mf~~. tlp~ :]f.II: cllis' pos<lt:klfl,! none of me Wt'i;~gJl't ~:s OVe;L- ~ny pan of th~ arm, 'w,rnt:, Ot haad M.d aU of' ,the w.c~Jf, i~ 0:1]. th,~ ~dk.

O . 1'1 "iL L_ "_L.II t; hi I!.. IL "J " .,1.." 'L=, 'IL._;"

orn:S10'JlRny-a trainee nas .oeen :lilIJLIlSIitiiIJI !LJI:Y ' . ~s !jYrni:i;~e:i:"·:u:'l.- .:i1W J I] ~CI< 'u!tu:ilIli"y];'i!S! truL'~ l'e rs

:O.~y 'eo. put his·lwi:lid~ !QUI ~o wide O):!! the bar 'ibalt '~he f].~geli"!: er ,f:V-e>U the pur-us. oo! the hands ~re in ·CQjU~.ct with the p~a,t¢S. &. binrre as this S'(iu·~, we Q.I de J.:' g~,i'S:' ~l~Ve.' ~~eJl], this, A~ gr'Lp width increases, t1ipp'e;r~bac'k mJL'l-Sde dgl:u:ne!iiS d.eC.fefitSe;Sj Mel m1.15ei[ajtlr SIJ~,pOtt iti'L" 'tthebar is:cli.~ished" If the poo[eiio:.r de'h::cr.i:cils. rOliltbf.' clIff muscles! t]\ilip~! aad !r.hoJ:'llooirls relax d:~c lO ~ wjd~n.M grip" t:he ·S'kdf!'tOf.II bt;:rom,its. 'il:ilre &£0.0,'1'1; Sltfpon: structure'", Th~ is Less tlsan dltsi!t':abJe. &d ~heril 00· add '~O the problem by ]?la'Crng. tnt.: h!.ficls, @!1 [he' pJ iiI!~, :<1. ROTA'm..~G pair .~J o'bjeci:!ii &t rJ-a.e fi:li' ead of the' b;lr~ w.e~" this ~ just .silly" '!!r'§!,rJ,' m,ro.St be' in it:O,lIJ:t:ro] of it-h~ '~_r:i Olliid '~hi;" bliif' musr !be. see lll',e 00 the- 'back!, and we mum: purge '~l siUiIl!~' from our I;['aimring h...a:Jli,

,~~ is o.ttell the '~f' iJl :!!'cl'l:b~tiLsr; one p[lDhkr:o. is jini:i.m:a.tdy, a:s..sociati!ed with a:J]Dlhet~ and ebe solvi:iJt: of Ollie f~s diC; other. A bc_k. of $hotdd~t 'L:l,gh:tniC:~ ;i.n~ f;iiaU~ U~ k~c:~ the dl~l up 1!ir:.e ;ilmost me saraa I[li:ioblemu 'iIInirl ,[[111.)' he Wildli~dfm'.[n either clir.-etti'Q'H, [f ,!the ,clbow"S dmp. the s_I!D,u)del'S' ~V~: ,rel~ed~ i1 ,ti~ e:lbo,ws, ~, 1if~ed!, the sruould1.ers'llgbt:eEm." Most trainees will

- - - ~ a:a:iiii: ... :

,L1i:§lf mell;' cheses 'w\beT. ~(IM to Bi;ti~ the ,e!LbiQ'Wlij beeause tlQ'[ te cliO :so would! C?1U5.e ille'l'Jl to lO$e .ba'~~:r.!"ce £orwruxl" lifting the C'hss( ,t"e'q,wr:es ':;l ~on,'[j:.-acli(lTii of tbe 'UpP.El:r hack, lijl!usdes~ e.'~'Ji~eialy ,th~ superior pCKriiWl .0:1 the ltf1i,tlgi$.~~~5 dOI'$i (otllplex, So :Iutmg, [he chest is ~h~f~l;i!l; ~m",jl ex[e-:Il:i~IDIl, .01., 'ba'C~ i]ltl!)rveEl~·{n:. !:~!l;iJ'~e.il'liilJg the mu:nllde:rs and ttfur.g; the elbows ;;lids ',hie' 'thoracic-

Flglt~ 2&. iE.1~Ji.,snoo~~ b?>",]o:~'g:~d tiJ '[h~relkr, iWt d IrA.:et&y 1II'1d~rnil;!9It'.h Ulo!!, bar, '!~ :p~r ~1<~n~ll. Ih~ ,dl!i;I].!I~ilI~r5' C'a~ 1J~ 'iII'~lg!1t [IIiB'~U}, I nile: L:"lbifiN~ nre clJll]p~~ f lL!:n ~ U!!l:.1J tbl!' .... _ri9"~ !'lm:dl L:'LL10Wli: ~Uf1, (ilw:'~jI'j:; 10;..'

wd~t. ~m~fj, i;!ii ~d'- -

J?fg,rlN! i!'!J'.. As dl? !$il~ ~~ ffi~~, IIi~t;.:rwr I1Il'td 'Ih1! !t'J'bo'L-Ifs. 1fI~!!Hor. du:' -D1l1 '~'i: '"LQI..w' !moo fl,:'j~. TIm: al"lrDIW:;; 1I1d[I!!:!'11J: tb~ i!1l1,~lilJrL'l'tr:mmil:tUI~Dl ~'tihcdl~ ,!li!1oU!fllllr,.!I6W Ur~ ~1b.,w~ ,f.:i~!l.'IrilJl',

'~l~n.g:f(m JT!'USi;]¢!1 biy oofrt:n.bunmg tlO bar support:. iii!: duc'pG!I Il.'t whem m~ is :m:.u;hillg do'Wn into ~h!:! 6;;1.di..

:Many u~.n.et'S seem 'to :be 'mralllil!ll.g'(1 fla:E, le '1,1' d, SiplDt ["Oil' '(he b~.r '[0 .8it ,P:f[I b}, ,l~epJFLg c:he chest Pilt~Uel ro tlse £loO't"_ 'r [, muse be ~t~o:n.~O"'1!t,ed eo cl;,e.se crt .... 'liu,lfes:,l;,hM Uli;;:: bnr win ni)'I;. (011 QI!f ~'~c l'ir'~"Ck if they propt:.fly ,~rip 'dl~ bar nnd raise ~he' ~lbO:W:5 'wi't.b 'the hrutds in tn.e ,r,~gb.t r.o~tion 0111 tilt' bar. 'whC'n the elbows come 1Il'p :and the C'!best comes 1l!I;P, tm.e h;milfs, are pushed Jrin\."2!:J and the hrtif.' is :1ictl!!lal1y [orced I~jrd -inw [he, birC.k. 1l:ni!l [h~: bli1jj canm1!m go. 1I:n:rwh~ re ;u. ;!IJ] (Hgu.rt!: ,29).

B:3!ck errors 'IfmH,Y- be the; rn..L'ls:l. serions ~p\robkrn fOlIi t.ne ~l1!ee' 'b~a!l.A1e- they C4fty' We hlghe~~~ ];Jotendrtl risk of mit'L~Y'" It is t1iU",~mely impOf1;A1n~ ~D WlideJ'St~nd this" A~~.ho~gh the squat h as" an undeserved, bas.:B'1.e'Ss 'rep'lm]i~iiO!I1 f'Or J[l'K"e in;urypotl:'m]:a11 ,its ~lr:llJal Ue£I:rest dan®e:1i" is 'l.:ei the !>pine. ,'~, b:ls1:L' under.!l[:!incl;:n:g @f ~pi.fill] .tml.-tmmy is n.'e~,-5:;;t["""Y '[0 .1Ipp:l'lI!(:i~l.'l;(: ~:hi!.' '[iJ:;Ltu,n; ~-\lf dtl:! ptoblll:l]'il; SD.d. 'why I;{itrc~ f(Jrn ~ .l:ii!). ~t:it:i'-.Jlllr :IDiPQr!i.1IDt in '!he :squat"

The 5p~ is it:stac'k Q:ff bO[U:~5 'm:ltnt-e"Sf,pr,!lImtt.-dlby '[Q1JIi:h. fubbe,L1' :~s'ke[s with :soh cenrers, The bones, or vertebrae, ]il!~.e up .L!I:I! a cah.mm which"" whf'l'iI .till fl!orn:!.r:d ~.1!~'[Qm~e,aI, po~iuoni ha£ ~wo Ji£l;oru:~ cnrves i~, it (fi,~un' 30.)" Thl,;: r.ufVe:1:" i:2!.1Itd, '!:;n~ '~Y1?hn.~I~ i fl, '~h~ ,t:~t~ta.:'~.!; (~~p'p,=,r bru:k) rt!gion ;1T1id tilt· lordosis i 1:1 tilt! low'c:r b'lJlck Oum biu) r~'ot:i I llIr~ ,lJ.o:m:mHy p:r~n~ ii1l ,c.'!i'~rybooy .W 'tarying degrees..of ~'pres5iolll, Teo ll],uc:h curve i1S, bad, ~QO lime t::1I1n~eis. bad. The spiual1discsj the I"L!I bbe'I./ th:lngs: with, dl2' $D'l\t f:iilll"e,nij ,('I1'f' ibaped ill 3 war 'U1Jt !t,dClJlthi'~e'> 'i:he£i: 'i::IJI}'m~'L] CUn~~ l'UJ tht' ~pin!t., :&oOCilLUSC the dise5 are 'Shapmd [0 hoLd tb,'f bnek in this .slighdy curved position, me burk It~es ro bear its load whell, in, '1_hl~5 p~jdo.!l. Ii t~ b~t.:k i~ ~owd.ed in ,!I Wfiy that fn.u:s ~~"QI ltil!,ldhi faroe, en e'ither the fmnii:: a:r tile hadk of the disc ~[cile normal rn.nre is altered IilO much ilJ! t!hh~1:' clir.e.IT~Oi'l'1 or m 'W~ ~idE ~ i!l <i l~rjed roi::1l:I1g:n). the dl~~' CiJil 'b~ Ul]fui'(;d by th~ 'IllrJoEveJ] co:m.~.ress.:jOJlI." Tb,e injury rnn '[ike. the .kw.m. of ;], fraeture 01 the tough, ruhfDe.ry body or dte ifni$iL, illowiHrI; ilii';:' :s!;}ft r;:t!I:!Il!~1I" (the, nccleus ~:r1JJp'95'1J!i:j; th~, mlltert:il th.n' olbs:orbs 'Shock and oo:mpr:es:sio\EII) ro h!}J:'.n.i01lme • [(]I .sq,lI1I~ir~ Qii;.li[ 1!il an iueon v,ellkm &re!t'l:i~il (ngi;l'~ ,3 t.)..

The C(l,mp~sl,w'. r'lJirl;~· of,~ htt!liVj' sq'Uitl1t. ,lil~ [lJ'G1t: d2lti:g,e.:rntJs to a condi tion ~d ,iIllrer1itenebt:an, disc ,iff cile'Y' are applied,le'I;Ierily ::\C"(CI[<t$i "lice' eil~~' Nur~,e (If the disc as n.:hey a~ ~lhell c.he bOlCk ,~~ JrIi :rii!il!r.mal m:;l'lomt~al

] .~

~

/i:j!p~Jflc. Ci!.i'.i'~'

]~

l~,rJu 3'f1:. 5p!imJ!l !t'1;lI">"1?l1i. ,E;;iIi:~lve Ifl[(YI!Itlll'fl,.I1) i:lluber rt.·~ii111 bon [,e-~Ddti"!a~~I.

=~""_1

p'~_urj.Q:i:l. ~tl]ssh .. e WE'.l,tl'll!!:S h :l.¥1!: hc!;::tiJ s,ddy s~1Jia[Eedi r·e~ :m;il:!:!!Y ~oplf; Sl.il.ffcr disc injuries white' pickiJ1!j' 1J!.ptitl' ·lJew5pape.r. Injury IOOC~ when. force is il'p'p lied te dli~s. i~l a :p"Oi.i~i(lJ] other. '[han .nornl~.L .Proper f"Q1!lr'"l!'t form 'IS I'!I:O:f.~ :'iI:mJ.atomili~d :pasitiiL'Ul. fo£" dlf:' ,5Jine.

Thf;t' vt:"~b fa_'" ~!O'!iKh earn other i:lI !i1JiI.other point, Ih"e f.1Ce't; io:i!JI(s, These lie 0!l [he posteeior ~i&f of rl,~ bQ~"les:; ~:ncl are Oil sytilo'!tbJ j'oi' [l'~ 'like mnny' 'Qt:~~r j(ltLnts in. the body., with ~dk~~ ;j'Ii]c! fluid QOlltruned by .[iga:Lnel'lr(Oll[5

.lmf,l{i'ii1IM;:~iI.Pw>.~ F';Naf maserial oo.llll.prisi!]g the ~.rt.i.·r:uLt[u@!l. The ~~ mijo.rity of minor b~d'i. i[liur.~~s are h'!iCC:t jrunr~ iriJu'ries~ b~i!;:.._nr i ilfbmmoll"Ory in [La1I.lT€' and u';~~.!,';;)JMe' wid]. NSAIDs1 rest, Off .1iJl:.uliipubtlfiln. These {':i:ID! be .suffici.emly p~ii:'il:f'LIIl ~o pre'i.l\t.tu. ·j[I'.ain:Ll1g 0.[" e'Ve'I.1 :tiliI.'H:,!nal aca:i.";ty •• U: My b~k OWn~T COO ~C!1J V{:i~ •

..

.Iild er.m]'s, em. hill divided .iJH:O u;ppe:r'

back :mdJ iDW"e~r ~ock. We ~lcave .alre~l· bc~ne~ ,t:h~ i!l.pp-~r bID:'k sii.UJ!J;!!Lill pt{;':m'Y mllu;:b IQ ·cl~l/th. FO'r most poople, thr.1 midclll! back is; not :<II discernable lL"~giQ!I1! and. is' cl1f'rf!~o.re !lEI l. ,a. wd'u] thlng '[0 consider, T1H~' k~'!,,,~ Ii" back 'p~!::e[ltti ~

:t:L.et'.i.]ei'lid·oi,.ils chal'te:!:lt;.i: ~'O' ,~~c ooarh. in 'ilia"

these pr~:l;blC!ttJj aJi"e' ofmn ,'e:[)'" diffiruh to ~ol'i,\'.el 'b'tlit II is. exli\emel, tm,Ponar.!'r. ee ~~l .... e the:!ilk. At the .ll:IilL'tiom.l ~evel~ lJiJwi'l" baleR :tf:Liur.l~!i: .'l.t'('oiJltiil. for a .!l'uge p~.n:ef.n~.f;'~ of wcrrk .n.lOm.dosE due: to inj 1,.11",/, :\ hug~ pe.n;.e.fLlAgt!. '0 r WL.i<rk~It IS c~pcn£!ltion dliIliSl and are 'rl:~f' most ex.p:o!lSiV,E heaJtb. Ciil~' prQbl~m .rw J"!C!{;ip'lili: I}g.r;;~ ,;1fC1-50. M,an,i m '[~ low h~~k injuries 'ih~,t tre ~ ,p'rob'l~m ~.fi.t~t IT! life werif fifSE aoqtLiH:~d.m SPCH"t:;· wh.ile YOUHg) and. condn:ue ~o :p'~~gue us '~or m:illfiy y~<l!!L"S; If we asconches arc a hie- [0 pct"e\'em mjury so cur .. ~thlJ!!:lr...1 'while they are ia Oil r char,gfj [lJ'ld t:e:ietl d~oein thl!:: pl:tlplIT' WiI!;t t!d' \1:5>" ·t;h~iT· l'rjIWi.·,et·Ib~C'.6 whili: .Iilting~ we"wiH have .aoiflle ·[hem. :3i i!)l:i:'ea'l;ti' ,[Crv.~~ than me Liult ~iilot5 w'iiJ 'CW,Et' be able. to ap.!P!rJBC'.ba:te',

MO¥[ Inw~r b~~ errot'S ·fall into t:W~ broad cir_~go.ries; (J} if.t<!a.eQl1;lle' ~~db;~ity;. ~r.~d (2) Ii '~:;!I~k '0'£ lci~$t1o;:tic re~e. :rim, iIliildeqU'ilte :l]exibilii[)I' i!8 it ['dates; lUI S'1;UI!!!M form r.t'c(]Uirf';5! .\15 'u:5u.~~;, 1.1Ii1 IIii:i:dcrslaadling of the o1ina~orny' iiJif: die hlp .md J~ Il'UJ..'tt;uliO!.tllil r .... {figu:r.'C· Il).

The ha~i:J".iIl~~; :<M:\E the key '100 good .k~w 'b~k po,~'ti en, The' hillms:~r,uHl!g g[lQ'UJp'

censists 'oF '~b~ ~-~iup IerniJ'ik~ dlLe s::em1me.:mhraEl.DST.lS1 and the :setL'll~~e~.difl!~Si,1!S" .~l ~ ,threr;:· (If wh~ch <lrij~ -[r.Qm tile :~clll:d m~i:'o8ky of ~h"e :pdvl~. 1'h~" .1.·~l il'J;S'(.1!rt.n

Fr,rUri}' ;; t, AprJi'l:mlf.!l~ ~r IJli'ibfllil.:lK:ml rrno;:s. ijlfJlmpi!'1Si fJ;!;IJll ~m.p~~ ilX's.~]j~l iJil]lt!'l.enllllOl' cllliil.l~ ~iJiii!i!li~ m!1~ !l:~~!:, if!j~ll'!I' '-~ nl~ irn~~,n:I. dk;;,-Sl-

:Km!1! 'iE.xr~iryJl .A:em'kim:

Quldr~..;.¢:p.~ MlI1Sd~ "4411-, -~== -ettO'.!iI

Hif! ,E};t e-1iI,~ ~oo A.J::t.iC1[!.

H;l::II~Stril&~ ~ ... ~-- .. t M1I!5GJ.c .---~~!iiIi.A(ijl

.A.c~OI]:

fl'1g,'Wl ;':~TI~~ ~l!!!L"~Ib~!~lp of ~1~ ili!.'i!1i)f.s. gir:thcII[J~bsll"slll'iiU:; pch'1~.1imwT, :1I0t!. tbe iJ~r:rr- ;;lb-iii LIj) 1~t1trj]I~'. 'l"!.'I'i~,", '!tJ,1!! ~.~pOOif~g illLmlii;i1l 'OnlCc1iO:I~ f)f~ .q1;l;;idri~~I"~ ;J!.Il:d h2lmS[Ii,illi!¥i W ~!fI.illlj. i!t"Jioi!'L$. MiIiJ~ ,ewto;:~:eS:111tl!IoH.'if tile ~~,.il.s: ,3j ~rej],'i l!I."a,y 00 d~11,'1f) i!Je q~itdr:i~ps" Tl1i~ 'is '~. ibl!lt. Jl.1i!; 11Mm! IkrEl.llijj]l, - iii;;: ~ilImS.'Irlm~~, j].fiJ: ~~MIlIi!l1~ rdi:\J\r:I@]'!iid b:.1 doiilg [be fLd~ il:qttmi:.

:Pigpn. JJ. 'fq~ 5i;p!:nP.l'~f;e;::~,!l V!."r:i: l~&rmLl, .5huwr.r. 2!~~~} 2!tt:;34i~ ,ro ijw. ('iC'Il."is, ,~j!i- .onod 'V~rtdmr~' ~Qi;!,.,ool~~i:t !g,,~,~~.!!li 'fmi::: ~jlrnl!'_ 'l1I~ :i'I!rtIJilll tll!r~MIlI.i1l) is; ;O~~pnl~nsl:loo in ~DI\!J~]fl(lIHiJEl: 'willi: nfu~, u:!11i1!t'ttyi!i1~ rn!1i!J.ull1dis.; m1l'rtore!4 ,in_t'e~l::no.l~ ~(j[l 'in1l21O!Jr;pns::'<C"J!lwrii mlL5t'k:s~ M.u..~de5 IfIlliLthJIIg !~ ~!I: ~q~f;'liiJr'~'~"~:J:,~,~["1,l! ;l1~ l;iJI].'!J:i1bD~i!'. 'Wh.1iI !l:001t;3!l;tcd,, tl~~~ 1ii.iJ;lse~:'i!.~i U mHllLle tlm 5P~I!i~ 'oo! ~~'kf;) n~!'!, ~iM,si!'!lUDlr~~ ~ii> dnsaL'Ili!l,lil]~ '-~. L!l'., ili!ll·~.

:- "1"1 •••••

Yal'iOU5 pob:rt;s' on ~l~' ~bi~. 1~'L~' 'O:WlFi,gu.~do;M1, means 1ili:tl!E' the ,hamstrins gtu-up crosses tWQ iQhlts~ thr ,hip :md ~he kn:ee. iilll.d

t!h(;'n;:~'t<e has :two- run.~eioJC_s~ 'ili,e plr.lpxim.\;l!1

flulL'C t i,olJll hi" (i Kit 12! as i>OtI!! :;LJld rih;t. ,dis!i"ai {Ui1 e d 01'11 ~iIlee f1i:e,x:iio.n. When we :squat,. h~ ~Ilr,;'.nsion-i' ~r sE~ill:iuellil!il.g .. tz!m'~, :i~, what: we do '~1!tlh ~he ,hatttS~. 81 ~g w;'d~ '~he, ~'h,U:,es <fi~re 32). :Dri,ve out oJ '~he !bO't~om. is hlp e~l¢iiiI!;i~r.t, 8:Cl.d,

-L ,- :' _,i!.'(;',. " ... ,-1 "W " 'h·.-· :',--~,:lhnd,

tne more el!ll'C!)i1~m.y _ e il,lSe' JlmSh"mgs. _

~ ,fi. - 'I ".:!L.. iL 'r L.~ •

S,uli."~, r~ :[l:no;r:',e up Uir.l.we we nave, 11.115 15'

~ut¢~f ~ilOOr.!: 'w:hr :&-Dod, d!e.pdl is ,importnJit; the. ,cle€~r' "We. 'C!iHlI. sq;ml't '~l;!th g,ood ,fO:__m1; i!,'!le. mlD\t"f' the hamr:IiStcil:l'~ ~lIi;e .!itre'tclH'ld.~ 'lind d],!;;, lQ1~t th~y ,!li"i;:' §~i:\emb.MiI the kFJJg,e.r they ean rn:i:odUf.:~' :f\Ot~ when '~he.J ,r;:~!1'tt!i:1lC'[.

]~ .

Wihe'll. we' :sq~iiilt:i or lift ~I'iiyth;~g oH ,the

:F1oor.·~ 't~,e :po-w,er. is g~:e;nlted by the ru,P~ :alnd, lr;;i9' ;;11fid, i:1' '~.smi"ued! up lIhe rigid, tuuttk .segmmt: t'!:!' ,~'Ib., ~, d- ,~"'h- -,-.-, :--..ij;';-iI'i~' i"I,flJ mt: shoulders 0.11:'

.. i~e [OH! 'n Gh ~ ~''''.''\f>''''''''' ~I •• •

,~omgil1g fT.tom, the' arms, ThE' SpJ[liaJ, cg~urn:n is ~dd ~igid i:~, normal <tntl![omic~l ,p'm~it~ami by t:he: mLUlclt:~ ,of '~be h~Lk~, .side'E~ ribS! ,!lnd ,iJ;hj~ .80 thar

1fJ;g~r,(! 3'4, JL"rnmpi~: rill" i5"r.f~iN:~, hfi.Ck ,1'i!t!®il~!.ID t IIIJ.IDbllr e-)oj~ill:I~~rnll t!l' I]J[I!imni'l:!!J ihut d~I!I~I~ mll[] Lliilt\propr.lill'l!!' pos.:iiioR r imnDmr iiI~, Oil or I'(!IiIIlKI~I:l~ M i'lj!: lltoJim~!:' ~s-t~s, W'r! q;::'iI~r WIM['!t tI1!i 8I.;]oat dlir;;; ~~_

,~ (0Jti!Zl :int1!y be 5lIlf-e[y tnu1I.smi'irl~J ~ii) the load 'ihr,('YI,'!gh thr.:: 'tnfnk. These muscles OQ[Ij[l'';1lC'[ imtnetr.ieaMYl that is I they M _ :f ,j!t1i po:r!t~lic,nl bl!.l"t i;m~ no move:meIliiE ,[GI' c!OCllJU!,~, ,md ill! elbIng; so. 'Eber pmn,it. fie. ~'fociV~m~iI1f 'tip, 'iQG~1rJI r. Th'? peJiioS artieulases wIth !the' ~p:Uil~' :lft cite L5/S:I. area of the :liUlwer 'bac'!li:! th,... ,illL'iom righ~ above the, tl:!l,[J.bo,r:Le. The :m:~llictes zyf the JO'i....-er bad.;;;, ,th~ ~~t'l2lr 5.ipinae gn:rup, imen O'lll, th.e :pd:'l1is. ,and, ;'U' l:1!L1.i1'!Oe.rous pohtts. i!iU ;31o;lil~ amid !Up the' sp,inal eolnmn ~ .s:o' 'Lhm W.bl.e,H these m,u~,(J~ :1r:o!: in, con~'nttion the p;glvis' remains in <l OQil:lSEtlfiC - ,p~iclo:t'l ,fel:,l'I;:i:ve re Icl'll~' jUIlJb[]J::: vert-Cbroe. The erector s.pif1<le serve m leck rd!le 'pelvis -,1!_n,a ,~~ 'loweii' ~!:"k wgtn-he.r to p,L"l]Ite'C[ the -v.er.teb~:":at column :artl,d, $P~I'i;'JJ C~~, from :rnQi:,'"{~mlil:t lUuleJ." ~oa_d. ;:11],d to hold all ~_e.se :~rlts; :ili'1! :i:'iiOrm~_l !3na'rom~C'a1 p05i'ti~n w~um, liftilllg he-~v~' 101& !lfjl dt~t ths inIerve'~1;e.'~r"JJ dliSC5 are nor damage-d. These muscles, -ationg wi,dl se:vernJ. :I~yert; of: :Hg.:a!l'fe:n.i;S and ,g,l:het ool1nectlv.;li t~;ssUie, aet to ,keep lhe 'lower back £r.o:rlt'iJ MS:I;l!'llin:li nnyptcO.s&tiol!Jl 0'] 'Elifi~'O'fi ]JlJider' a loed, T.Ii1Iis area needs to S:l?:ay ""l!i:reb.ecl.'R' rn :ita}'" :5i11fc- w'hi;;!l!:'i! Iifcing (f.uglJl-:e J..3}" Thus, 'we use [he tooehi:n;g: cue '[@",,~,i"(h your dow oock. ." .And thus the peivis tilts ferwsrd .:l'lL ~h-e same gj'l!gle- as: dle h-YW'I:::r' b~C"k 01'5 :Wi;;; 1~ail1-O~Id "W.ith, the h~!L'k ~ock,l::':d ,in a me ,e'::t:t:e.!lcl~, POsill.nTl!_

Ho .... r,~,.\'er~ as the squar ;jI!(lJproll.che!> the bDli:O~ 'P!(!i~itioT.!J, dw n~ii!-';!55.1:rr :fo:rr,!I,1'";ud lean of: t_ itJ:'llm.k has a {ende.n.cy '[j~1 En~k(;i: '~bf!. ] o,Wl!:it bilek, ::t!iSllmc [II, 'lIi~lt.e.cll' "rounded" ~'O&l[n,t:ln (fig'llii:'le 2J~). This is due '~o ~hc;' .nO!.ms:'trin.gilfi'Ol,ii:;OD1Y-. As; the :1i1.],UflJ[ d~pdll il:l.ere:!He~, :and [be. ierse ~~um~'S ;a m{;!:r~' OOtw~;rd u~Jt, ~he 'bottom cf 'me. p.e~s' {I;.h~ Orig'i.fl, pj)-i~t Oof' dtt> hQ:!l~,t.r; E;I;~); io!;;k«l, ~1l't;Q ~ rigid spice, tilts a'Um;Y from tlite knei=. (,;he in.serli~n po~~~ i'lf ~h~ h.l!msl:t~l1gs1. fu tlae;s~ jJIIJs[\~_es F~-cb the '(Ifi,it of [h~~ f' ::!!b~l ~IY ~o ;rrfetC'h. they Pel:.om", 'i:ig,h-re..Il" end Ibe~,m, to. esert ,iwcu·e pi.illi on berh tbe Mtt: Olnd thC;f pe:lvi); cniID.n" Here ,is the source .of the Jower b~k pf;'O'!b~.em:, :~f IUI.tl hiimst(ing~ bllck ~uffit:'~~\11~ fJ.e:~ibiliry"'", Ilt!:'Y w,~H ~['~ ~o.ug1l. '~e.~s;1on ,on ,the bott'O'1I1 of ~h~ pelvis. to pull il: (m;t of,iu;~]!D~W, ,pmi~ioi'l it'tl, ib;e Jo,weit billCk, b'~ki:J]g' m]J5.t;~br tensioa l[i, the efOOi:QJ:' ;spinae:; aJ!!id.,_pE:;t'I'tli!.li.og :t6t! lZiUj rIC: lo,'W'.¢r b!ll::k 'to I;;om~ OUE" o:f extension iaro <l '" OOtu:u:t" _P08iciol\ ~:u:r~' 35,).

Once' m,;(1' lI"...1hlSli' ohID'S p,[iobJem is 'lIl11d:er~lL"pod1 h r.;atiI be eorreeted 'WOllllgh iIlilL§i,eTliit !Sm~~e~.i.J1g" TbiC' 5qu..:'lil. i't~clr. i1tn:.~ ;15 a ~:r:re:l;J;,,':hl i'I.!l!Id :wh:h c:ar(J1ful O'Itbt'nllOili t'tJ tb is pg:ti:;i~n 'm't Col[D, ,cor,re::1 itself ,m ill, filion time ~' l'W;~ '3, few WOrkO!l;l,t'S. OFIDei:L, u~jJfD:~tl;ln<Lre.ly ~ 'Ene ~i1ict-. of ilf'Kiibili,ty is 'p.~i red, witb ~!'J.Q,t:b!l.:t :probh~tn! ,~, th~ ini\bn;l)" to ,i..denti.fy w~ch ,pjJ3~riQU the !o~'\1r b,~ck is in •

.A. ~ek of krnesti1eti,c sense., the ahilitY' ~(ii ,identify d:tt p~l ~;D:~, oJ the ~ooy. or a booy pan iIiI .jlti'3~ rd~litiQIl ~iO the lioound 1t1:!: dte

.!I.0i25ir. 13([ the 'boo,?, is, very' cQmmOrli, 6S,pg!!:.L;:d1r in yOIlHlge1; U'aillees~,Th~s m.igh!L be due to .1, lack of ,emphi!1L.!>i.s illt"i ;'.s;I.U; ~ UP',S:LIi~~gh~'" ;:Ij!l we. elder i.ndj"'icl,tml& ,remc:m'ber h~~ri'ng, fl'"Om Gulf pall)f'llIi:S" IDd teaehers 'bac't-.. i:JJI t'l:ile'.B-mnZil" Age. Ma~:r of ~he~'l~' kLds b~'!jfe ~hs·d.utely ~:10 idea, ,that: '~hi!ir ](~\Vc:-r b!:lGk i:s: ,!!'OtJ:rI!d ~~, 'cite bo[cQ(rrt; o~ the squat, or' Eh:it .Lt is arched correctly M the mpl of the ~,Il<J:I'1 Qr' <LIllY· ide.fli 'wkat lPa.sit~Cln it ,~~ in iIIl, :iU, It is, as 'lhou,gh dH plXlp,!rioeept:ive ;,iia;ivlL)' has cw,;l,std ia til ~s: p:.trl!i;utu' ;ttf..t ,ed' ehe body. MallY :i.nOe:cib'le trainees ~Khib;_'t 'too p'roJhi:eru~ 'but mmY,perfecdy flexible kids 1;":2:~~Clr assume a 'pOs;i[i,Qtl! of ~.urrib\:lr. eJriteitSiD!IJ! i1Ind hold ~~ thQ1:~gh ">E sq~;un~

There .1r;e,' ~."u.i~ W'!f!j.'''S to inl:r;od~ '~n!l.'!

• -e- - -

,f)~'ll~ J~]. ffi;ft~1 '!:if !f!i!ilmdi~~ !;Ii!" b.o~k ifiF! ,sp.mllli

,0,1 i!¥JI!'I)~J!t. T&l~ aaJS;lt:..;d ~il"ll!J rtp~~'R13t ~!,!l~' :!I mJmr,1a.f B!;U:r::!.-C1!! ;J.,'!r-~11B; ~il1.il: DDfhn;_c. [JIF! !lnr.1Ji:ra~ i[]f Ime: back,

~,~";U:',8.J:l!es5' of lowlE'J~ back posl:uon. They-all i:nv,olv.e' ;c~usi;~g 'Um.e trsiaee to cp:t1Itr,a'Ct tb;e 'io'wer'~'IJ[I[[Ib~l'Ij" ml.'l.::it:l'~-and, '~CIJ, mak~i\g him, ;a,ware. of 'Wh.iU' has itllst b'!lPJ:!elIDcl., ,50, dlti3t he

.J.= ' • iL .!I TIL 'b' ~~

I;fiilii, 1I,,!I!i,;I' ,i,'[ ewry tame. He tle.EuS [0, ~ue a .:t.1II,t]" '~O·

plli!:t. ::ii, mi!ii$l.,i~ ,gr'Otl!p ,j;j)tc! ooflll1;1"a("l:.iofi is .ami im,pC!rI~mn 'pl1rt oJ Sil:r'e'l::iigith t~lIlmg,i' iiirtcl. 'rn(l hnii:f::r. ,LUIl,su''o...tciOJ]_ QF ~it5" ..importa:l],C'e' can 'be r"Q~nd. thllil t'Ood ]crwt:t borik 'p-os~ci'Yti+ ~nj~i~~s ,thi~.;$ ~y~ &'e~nd beJi~&e' t.he trainee'!, £rtMg :hi~ prOfLi;g. Tak:c the tl:mmb md rniddl~ Em~r' af y'QUI h"iittd !lncl, touLh him lI;;I~ f~i:h~'r. side of the sternum .. -and SiP!1 "'lLifit the chest, Ii' d:rf!III. to'Ll'!;b him, Wil11 the oQ'~her h!ltiid an diw£r ~idc 11;;1'£

. . .

the ~f,1i";tlIC ~t .;libeu,u: the lev~] oJ '~he L3 ve.n:ebuoOLi tlnd S3Y'I' "'N OW~ !:L:ic'k. yCU,lf' hun 'i)lut" ~&gul"e' 36}. The 11i'l~r,s ~Iltit h L~ erector :>,pi Ill,;),!;' my~des, will ttiJ!~i';!: .hl~~ ro feel these museles '~ they' !l;O:l1r.nOC'~ 1lJi1l0t2"f thE! mlt-'!:i1; mild the fing~[)5( DIll hi~, ch(i(~'i: wm 'M~P him fr'~ j'!.;u~~ ,1(,.'Uli~1:'!i gv~r. If

_. -- . - .....

I

I ,. , L i "_L t.;· 1- it. cl - - h iL = • L]

ue i.Ji. W'!;:!:.<IJ:m.g <l!. 1[~:!iniIil;" nonce ·ii.J:uu. as· ,g:t5 'ower iul !l:: g,~$ mro e:xtefJSJiGr;I I ~ .. ~t!, :!:j~ urt ~l"f.Jll~· es

perpe:t:DdiC:lI]~ !O his 5lpillleJ P.~t.8] Id ro the :i:lO(u' (filgu:rc J7J. This is; an e.N~n~Itt 1'n1l!L'It,er. f-or dl~' corree.a: ~{jnl,vac.:tion !lJif: the Jumib-.ilt· m'U5'.C1~8j v~~:ble f'Or s.'Om.e clis:L""~cr;! acress the roo·ln. 'Hi1ve him :r;el:m an . .Q .repewl tbi.s- moY€nte~.t '1Hild~ he (;.JJl mr..reedy d~ itwi;dmurt. t:he ald tfJf YOIillJ:" hmnds.

F~fl,~M 3 1;. Vl!iUIII~ cbGcl. {iflr'~i[ltl~ ~~~!!!lg9!i:!!'1 ~ i:!iX6FIt]lI,i:!tlti1di h¥ ~i;IO_kf.rliil fiilf ~'hlrL IIblrl,s. (milo[ UifIl! ~~r ~j[lrll!ll~11i.O I~til! 'llloOJ frr!§!Jt !';;II:I:I.;:·~, I:li!ll' ri:j.]d~ hec-'l}i'I~' IIppU,Jlfmt Wml;\:il ~~ tf'i:li_IiI~ lIT~bes mi~:b~l.

rhi.~ wi~l w~rk for .m~[ .poop1e.. ~Ttd. ~hmllcl. be '~s~d .immediltd.y l.f me trainee l1xhl bi~s; '@. tfiliIJlO ha~k when .:iql1 Mii:ing da~ f~ rst !WI. If ~-p:iov.~mGn~ is nm f:l:n~.fd ~£n: Ii' t~ tS; cO:Ii'.recE.i.CI~1:, assume h: .i~ ~. h_m:nst'.fil1~nex]bilitr problem aad address I[ w.itll srt.;eu:ilm_g, Att~r. ~. coup'le of hl1Uill.~flI-®i strnlEh.e..s,. I[ji"it !.1:-g;linl and If l'adiif:-iI imp.r'QVeme~'[ i~ ito.t .seen, try·lLh3.s :I'1li:Xt trick H@."vc dl~ tr.UI,'I.N~ U~ down aLl hLS bd[y elJ] tbe :phuforill •. T c;U hjm 10 l~u.t hi:;; hmds· behind his Mi;ldl and 1::Ji~~ his clli&St up of1. of.lhe ftOOJ,-. Y au m:~g'~ t:. 6.ve to ~:emrnd. him te lift his elbow!li wh~'j]J,e do~ 'this .. lVklsl of his ~l; will now be ~~ ex.~eIJsim1,. T~en. tell him to li.t't~ 'h[l~ fu nees up oJJ O'f ,the :illoor teo, Mi1I:tly f.'mLn~e'S w.~_t do th·~ by P"1:s,l-iing 'tht: toes down ~mid 1 ifWrn[g, the kj]i;1es lJi_Pj 00 JFOU'U .h~V"C·[O then LeU him not to [j:SfL~L~. toes. 'W.helll he d!'Je_~: [hil: correctly, .be'U bend .bi~ bel8:S :sltghd;t :iJnrl we bis iil~tes • .h'M:l:l$~d:n:~. O'lInd most impO:rJ~ ttY' 11~' Iow b;lid~ 'I:.o~ nt:ik.e w[s mov:,z,mem:, ·Whf<~. he gets :it .li'igbJ:~. cl~r;' only th~~J:~ reueh i[~t; mil!.' .f:I!QOir will b~· .n ~~ belly. Now S:jJY' to hiiI~, '"This is wh-at It. fee.ls-likoe· to i.la ..... e YQur low,ct bask if;l ("O:r:i!IIr:~!i:'~io[J.. fed W 1~ ereh, Kei;m ~!'I;d -do it' a gam .. io H-a~ him [if!.~t Iht~ unm r:nc light g;oes. CI'I:jj (figu.[e J,8) F I[ Ui5o'U<!IUy doe.!!!il "t :t::.ke mIl-:my dme-s: sifi>ce' tills is: JH1dl ~i 'We'ird position a.nid i't f-e~'s dafE:l:'!'ttrt [hil!l1 :lInYlhil!)~ he~5: ever done w~l!;h his . .bad.:.,. M'QvlL':mc:n:t patterns th","[ ;!lIT '~~gnijit::aJ!iIdy dj r&'ren:t

:lr·I::'i'.ill: th(}.l:;~· dlillt are faro ~[Laf are, iiCr.'Il1.:J!Uy C:l~ct· to learn, sine:c du!}" do not cadlict "W"rth 9iSitkng. shnil~t .~tterm:s. B)'" p]~~ing the ernifilet,; in ;]. position wht:re he hills to C'On~C"t his ,rIXeIL"EGt" :sp]n.:.e .[e.pe~)~ly wit'llu;::iur tryinl; '!;Q. dQ iiluytltiJ:lg else 0lJ1 the' SRI!lIU tl~t!'i he C:l1lI efilbed dt~s R-CW .!IiJotOtIi' p:!l:t~"W\itr' q;ui'~My auui. ~~'i'lr, wi.tbo!.!l:~ h9"'ing~(!! try t Q d~stijl:~iih i~ fro.b'Ll "Cdr!;!'!'" de-:m-en(S OE,;]jfi un fami[irur mollRt,[fl·t:!i"!!l •.

No"i'Jl," ,ilave':.him. ~1:lllJd up :;J!J1od ~JfrodJUc~' 'tb is mO'l,l'emeIIII: 'whiln &mndiit.i,g;.. The:mt p\iJ:. t.h!C bon- on hi~ back .::J:ilJ, ~~f!I have ,him rc£ll~:i1t ,it sevenllimgs;, J\.ISit to be sure, ~ h~m i.I.!:nlock his kue~ ~n~ hipS" ~o about: <1 halfrsqlJa:ii ,posicio,o, o1JnJ, ~eit if he c~_n still pc.rf~nn dus ll1,fllthar.' ~~nsioo,; If he is s6J~ 'w1.th ylO'tU ~m thill po,l;nl, he sho~lcl ~ ,~hl~ '~O k16ep ill;S h~ck, i.M~hed ihl'OHgh the whOle 8"'11:)4[; jj' he is ~£Ii"Ciendr 'fUexihle:. ]£ he: c~,"t, IMI'J, streldn h!:m ~}fi!I,t ,<)!tlldi ~o thiiOlJgh due whole procetlum on£: mme time! and eall ,it fJi dlay"

A Ij;'I,;"otd ItQ:W about: difficult trnifl!e'es~ :as' :<l! Lo~i~) r'C'Hi learn more :b-om, the hMdi cases 'th:ln yO'U do :from fiarur,al ,athi;ei:efo., Any ,idiot CQuld, tcilC~ 'G.reg l ]:eIT.iderS!DlJ! {'iur:tj;"i[:erb~k ffif ltice ~1.1Q4' ,IHliW re sq~~~_ These pCQIP'I~ jMs~ do i~~SOOil',eC'~y because dtf'ir booi~ 'tJlld,\eIi:'Sffifrid, biofit!l(',LhBrII~c$l' e\l'~.:IJ, ,if theUir braias ,cl,DlJ!,'1.. YOM;;M'e :a ,g:QlEld cn<i,dl 1 f y(J\~ mil teach c~inpli(:aae.d ~''IopBople. who ~ve :ne.vr;'.f' be~~ ,!!I bi !:' FO 1~r.f:I them b~~lO'fE', fwd a ,3,5 yeax:!Old. w,oml.11i! wh'!J never played, SPOt~s,. I,')f ,j]! SO reM-(I,l~, :s,edenu1.1' e.xe:c~,ri"Va~ ~ te.:l!eh 'chern '[;0' sqU:lt" This is 11~w yt1U gc~ 'to be f,] ggOO [:oa~h • .AJDd ~ good, roach ,!!:'ter;o~~i"?-e~ ,~ 't:t,:I~url;!~:~~'5' '~irrUts. There hi nb~hi~g '~t) b~ ~~ £;rutin fmstHtmg ,!IJ .1lovi~e: ,[~fiIi:C ~ili t.:j;~1:i liiit his own in<1biluty or y{]lJj1t h);~k of l':esi;;;!u['.ce:ru~J!less... "Ihe :Il,ex;i;. w:;:n-:kiOtil win ~n,VO!I)'""$ he better,

Th~ ruPlS a:fe'i1he g:ut.s, IEif me sqiI4J~l. Hip$ 'prov~.d~' the pa~r~;r out of bcttnnr, w~[h W.e t!r<lni~tl,lI)ll.lID' the' quads ~bQ've ,pillt',aH~l takj·n'g cin gf i~5'eIf. K..I:i!ees roIDol ,bips are !tied oose'th~f,t cOH<!Jepl:uIIlI1y ,QS weil ,~ 'b,r the fr:mUlr. If the 'hips are ,['00 forw~ the :k[!ic,e!s ~rc '1"00., In 'the :tan' ill:5!E!lif.!.t:e ~h;n '~M hips are too raJ." h<!ick~, i:he'.n, '~~ kn.~~~ ~:rt 't:M:'},J; in: th~]lF correct ,p.es..icioLl!, rd~,ci".f" ~o '~h~ 1,JOe.s. It is easierto cor,reel, :for~!b .. sck i;;;FWn; of the liups by correctillii 'd~E U~:;-; :sO

~-='1iI JI ~!L~-1' "1·I! n· .tl',' JI..-

wl1' WiI.I!J. no tnas. srer, For ,[I;Ov;'l',; "Vii1!; -WI~JI C""O'JliO:em oQuflieive·,s. w,~tl:lI, 11lj:! ml"i:~.e..

AI!. rn.tF'(1ld;u~d eiilrHiZt, '~ip dtiV!e C"Jt1l be ii:,aM~1:. 'W,iiib, the ,han$, 45 C'oIl!!l m:M1y things: in Ekif! wei.s~~1 rQOm- !that h[l,Ye 10'" oo'with pmi'lkn!.~ :r~~~g the' !:;rn.i:JJeil' at I:he' QCi',rrec[ hlZl:ti::{l1n, :Foshion: and ha:llin~ hM:l!!I, drive iiJJP ~g~ifil:5l YGYJ"' harJd is IIlSU""rllll.y' all t~'l;3!1:. is :r.1~:Cle~;!iry lO

. .JI _IL f ~ ,- 'h· ....L. -,~ ,,_) U:'D'" _I L • ~.. . L • iL.

lij:ern)Q:n~trnmf" tne ,POIW,Eii:' 0, ' ~ll!~ tt..'C. : rH~;ue:, ,A, V,gJ;U-LIIir-eJIlll:n].!l]er:! ", . ,i",~V~ ~J,~' m,ps! ;!i;5 tne ~~ltl~,Lt

.IM,::!' "'!I',,,"

increases is; 11elp:fkl in r E1s:mbllishw.g cl1i' rmcvement, Fo't', the cali,chl there hi (!ruy a subde' diff~r,ettce .w <,pfitanmce 'betw:eeE3, ;gQod strtmg Jmi,p,' dri;r and iii, squat dut l~t'ks this. A di~~:u ICbm~fr in back .angle may be ebs rved, ami. h: bel;.."'cme5 mere ;arppa~~ as the bar g~~ hC'ii!ivier. Bar ~pe~d jn.c.reoM:e,sm;lJ!".bdly with. the S~me we.igh[ w.~e.i"i ~. G,Qod. hip dr..iw. Is a!dJd~ out 0.1' Ihe !bo·t-tom,. tJne inere .• $ed, p!l)'wer being ,ev;~dent in the ·w'.hole ~t:(fnt :3:05; the ~om~n:. um g,f'uer.!!i,tA:d by gooo reooy.nd ,<Mild dirive, .~S; c~nitd tilmllgfl. Ar; d~!iI:: '~ee does his work .rel'.Ss th~ fQi.\y bl:' the' on/Iy CJ!.!ili: he needs, the [."¢5·t· or tire mevemen . having, been 'l'ie:mt!.di up' il1!JJri~G: wiYTIl\lfs;.

A common error is the teudelllCY for :Some' ~ifre.r8:tQ nn""e the .hips fo.twa:rd, imre .. d of uf~!llrd. es.ped:.[]y d~hr befuu fh~ ·I:f;nfl!!itioo. berween ,iluip {hive ~d qti~, ,~[ the ])oii!t iwt above ~rail1d (£igu1re 39). If: [he: .lamps go fo.:rwril, Ih~' kDet"Si 'Will '~OO, CIU.1-S~~g; me·weighE to :cl1Ui fl!}~~ to the toes -an_d poss:iMy p',roducili.~ a mr.dl :l!,1moor flexion ~t the : ~me time. Thi . IS bed ~ for- lElcQW€f and f'Of safety. If rhe ~~!tU;C'$ of Gr~.l/hy af the lifter/ba:rhdl ~e.m 'shi(w; . 'fOl~lIxj ·rhen·a to'~ efimpot!!l;J1lJt has been .ifitrod1.ICed in to 'me rnOVtllle[lt;, 1'.his: com,p:lj,e".nd 1I:11!rn~, lbeC':.:Ii~!:: :;'!,nytb.ln,~ '1::111,111 'dl~ whoie 5ystelll mO"l.~i!!J!g st["ili~[ iIlp is l;gs~; 'lZfficienil:. a.ncl will ha:~f~ to be ,u.~~llS:ated for bdoft!! ] O.C::kOUE oC'e;Ul:'~ ;ill!:. ~h~ ·IO.p. "rh~ best :piO'wer .~s: achi~red wihe'.lll the hif!i conci~u€uli~lttup. out. o;f 'the b-O!:~Dm, tb:ewe~gh:t }mys In. the mjci.dh: oJ the [OOE! ,~. quads -ex,en. ,t_hcit "xooce; ;!lJ.g,~r th~ ;[lloD,r th.rm..tgh cl1~~:s< b~<lnood fom pO$jciQ~, aTIid '~he knees and hips leek OYi[ sim!ultl'U"'1;@U~ly iiI' the 'EDp. Once. ,~g)Jiml, .it .is not ~o.:.s.5;lrY' to. ·think iilboL!l:t the qu, dLri.ceps = [h,er will dQ dum' . al. w}U!1'1 ttl:'Y ~~ .suPPQ5:ed to' if the lr.nnee st!a.Y,s' i[L buance mming :Ilp. (Ihe 1iboy~ oomm.'IillJ~ ,~pp,l:, specifical1y 'ro '~h· IACK.SQU AT •. The F.ront Squ.n is umiltt m.n"tt'f Il!-ntir.eIYI and tiiu.tside' the seope 0: . hm!j:·disrustiofJ,. Tfu! two. ~ ,ctunplet-ely diffe:~~' mevernenes, ~Itd (,orl:' this: reason it ~:s:;Jiw fS pruden~ ee l.earo one c:ampl.e·rety and, I!:or~dy before ~1J:i..(l,y.in~ ~o 'the o!:lhe,r; Si!l]c~ the back S',%Ua.:~ i~ 13 more ge.l1er'$U,.

1· C_'I • ..II IL Ji' ~IL _L Ii..·' • ..1,.,. .• _~.. ._11 Il. \

1iPP\LlCilivJl..e' ~~~ , . ~u can roe ·UStu. WIW muen . .ne.a~lJCr wea5 .• ~[:S\ .It .~s- 'Ui.~ one, presentee ~er,e'l

khtl1Y' 'rjm,es w.herl me 'trnm wfu '[~ hips f.owwaJrd. IEnmfug 'I.'~p he will also uri~ock. d~.c Jow.er back. to. do ·this ({~gtI:re4'O}.+ T,rul1> h\mb.lM.' .flexiaf!J O-CC:!Jl'i a-.s: m.e. a,ttempts ·to dl'iV!e l:11P' forwa~ 'and stay off of the' toes, es~n:tiily ,teaVm:Ilg the b>'l;f behillld:·;a$. the bips shift, This. ~fi~hm.g";' '0,£ '~b~ b, ck is: ett:renldy' dillng)"'['ouS:r as; m,e: h:rmb.al: .discs ~,l?erieJlic;e a CM!!1ge 00 i!JI!lJil1~ :m;'!j.tomig:.i~ positien wbj]~: IO:lded. The bsck ~~ tmm <lil"C.hed eo rounded. WiJIh 'w~~h.t 01.1. the h:aekJ rurtd me discs are :n.at des~gned fo;r dni:s; type- of sil Ii 1!1'1!S$ •. n thiS' f.tld~ is observed . nav·e' r.h~ ti\linee .raelri. tb.e .~[" [mmeili:l:I!:Ely Mid esplain tile' sirgu;t'l;iQJ1" Umran:r a '!Wt!Td or three albol!!t What'WilIS O{b-5.."rvea anda l:'iermnde:r to drive UP'i :l]cn fOf'Ward:. w,m: ·c.t:lrrect the pf.·o.b.l·m,

"f/Jl.lre; havre illll',eady mtmclillced the Clln(,spt of ihe "'hounce:'" out of the bO'ttnm. Sj ace .tt is

'11= L,.l • L L t, • d -. t_ i!... f ~j I~ " ~L .. L: I.' b . .IL L' t .r

'lccompllJ.s.l1ecJ. 'W'!:I::il, IcI:ti2. IJlP>S! ac'l~ .. W.ilw ·tne .pain 0 . tne tl:i;'lil__Jn, W<ri.t s i:.JiullK:!!I:1fl a ~O!IJI,t we' ]!~'p1i! t~J;s.;

. '~ms :~~ke a fin.e time [0 ,i:fueu.$$ i' • Once- ~g~i[lj~ the bounce DO;ES NOT DfVOLY.E: TH_E ~EE. ~'l: ,happe:as Wne.ll li:!:1;!: :hmnstr.llll,gs. r.ea-ch the lh:nit .of' their ncrmal :rmge .of .m"o'tIQn due to th,e J ight far.w·a,rd. mmi.o\IJ of the knee ;md. rlle .proDoiiU1ced backwnrd .mo~io·n

of thr.· hips. R.e:tn.emhe-r.: me pelvis is iodted in p'oo~cio~ wi h. the '[{]fSO 'by thiii :~aw

~6k. 1nl!!lade.'t1 t:h~ hamstrings at~l;h t,o time iJ£(h.i!ii 'ruberosi't:y :al tn.c l"otoom ai'tlne pel.vis! .!lJfia the pelv.is: rilrs fo.\l0VMd ·witll. the tor.so. ~5 s:ql1lcdil depuh i acreases, 'd1us

.Figrrl"~ 39.. H r,p drive ls DeFt ~~IDPfl!d ill 'I.Iu: 'Pi;J.!j~~kim .libi;J1JIi·!1 lTI die' .tQ(:! pbologrnpo, mot in '[1m:: knees ~~lr\V~«lII!}!!I~iti£.il) (lQ.n.il!Jlml.

f'fg.rH'). ,j~. ]~~i[:'lg ,('if Ih: ib.p!l;<k, (3fl: j'lJj i!fil;I: !t,\¥<:[ . phi!;!i!:\ during .III~ dl:\i'!,'li! lip i :!! Il!'tlhl~m.

$!.felC'hing out the halrnsH':ing.s ["f'.Lg!lll.re 41~, The blO'l.:mc~· .In the bl;l\"tlO·:J;(l. of dlJt;! S{f!J.ili"; is e..ssell'[idy

. -

~' I I. til • 'I. • J__' I • I' f . e

a ICOt':i:"eCt me nr tue $~![\ere&l :ren~X -IDJ:li.e:rel'l.'t In. al1l,¥, UY,liIiMlll<;' rnuscre i:ontti1i:;i!:1oD;, It a li~' ,e, i'~ :i$

OOI'.J;"¢ct, ,tnd il l; llJ!acesEtI'y If h.~~vy w~1gb.'!,':!!i ~re 1(1; he lifted. The, Qul,y 'W)lIy i:t (:.<In, .nun the: knees is. if the' :M:mstri:ngs iil're I.'d:ruedJ ~t 'c.ht bOit,~'O:iifii viill,k'h 1:ij,fO/i.1J.,d, resu~! ill ~hf' kn.ees

44

l(,Q, ..... d!itlg f:c~r.d~, .ill'0'(e ~hr)lllt t.hir.s: Iater .. ]I we .hi~s: WJe. s.h(!j.ved ba{'k ill: 'dl.e· hOt'ti:J.M! me' hiJfMErio,~ wiJ I 'cighteti~ '~he kn~~ will 'bE pr,a't.-"(u:~ Md, po.W~'f~UI af ili~ bO~!EI. L~ _,~[i~dl.. T[nl~'iilg he:re'is. impcr.rnrn.l,. ]I. tlfle. bomJJii::e is med! lCarrecdy" it win be i m mC!dLi~l't;d.y Ifgn~wtidi by ~ .I1aY-4 _~:hii1e. up .of w<hips:-. It is, impo.rn]l( to :JJi.ote: 'mai dle' bouace jSmLlJt ,[oUo'!jl(-ed by i1 p!lL1JI~ wd. llhett a dri.~~{:. up,. Tile bOti.[t'Ce :~u:l:t. be i:tl!r:QI'_pp;a;tell. into ,the m+'le - it .mutt be anticipared as ~h~ £[r.~t pm Qf 'diC driVl~., ,One: '~j" '~!J' coach clli_~ is 00, 'tdl th,t;!: 't:rnh:1e~iI ~ThUlJr.: ab(li..i[ ~hr;! '~u.p' I~ri~';in ,the way cl'Eii~"TiI" I?O'J]:~t thil:i.:k -ahauit, goili.~' down w:~u.itii2' ycn:i,t'fo! g,Qing down - dti:JJIk :ahout CO~III~ up the whoI'E time." 'I'his rtedures me. '[e:m:i:f'!Ilry tu.:~p:al[',ne the di[~'\""e from. the '~l1ilee'f ~iWiiOe- ,h'!li bEing; :!ti1,tic:i~lJe~~. ,~\'i:n befo:re the bol!!tl1libE o ccurs , (IlY!l cue wor.ltli w-ell am :;]il llft.!! witl'i 00 iWCCtitTi.C.ph$~ ptecedlmg' ~h~ cQ]i~ntru;.J

Tim~ng of the d!eso@:IJ!i and l'e:QCl!'!laI1di is etitiml1io tili.e perfO'l".iInilInJ.I::e of :good, ~q1J!~ts. lHiuuoc.e ifiOCli,l:r.S o-primdy ij![ d1!e. correct speed of descent. If the descelJiK is too filst. tn.e bounce 'W-1tl !:ie k.~s leffe~~:hn:!'! -atIdJ rr~l,J!i~l1 t~ ~ft~ because 'the· {.'Jilly W;liY te drop 100 f-ast. .~s; '~Q relax ~QJI]e't'h~ilJig~ T~gtI~ m1J~les in 'the' squilt d~ce:nt :stQr~ elastic Jt;Ilir.o.Q!iY·, as ilk~~traw.:d by our specific ,ex.:'lnl'p~e .of t.be' hiunul.ing .re'boIl1lJiild.

Tig,hI :linl!.,!~4es: also keep. [he· back~ ruPS:l lnd knees ill '[~ 00l"[\BCt.1 .saf.e positlQ,['.L, If e:t1:~,:Gh, loo~.flf~ ·e~s!l;$ l!.':Ci pe:r~llit ~ ,(_~n~n.ball~Uke. Oi'O.P i:n't:o, d~.e. hGtlet there is. .no ~rored, itbstl(, eliler:gJt ttl 1~ itt O!; ~',ebQ1jJil1d; and iilJ] ,t;~ ll.li-'l'W,a:vci (o:rt.-C mu:sa:. then be iG,r,i: ~"I,~E'j,~ecl·'!j1.dlhO:I1~. '~he be'11efil: of a streteh reflex. {This. is essel:1'li.mlly the, .lPttrpo$e of a~ paused box :sql!a1l: ... an ,il!dV~ficed. ~rci!?e th:a[ ·m~kes. die. l~fltif'--1" ereare 'lh.e ensire le.xplo'S:lo.rn. 10m: of 'ilie' b~u@m; ;l;!1Jd qciu~ O~!\~~ dtw. soope of~.r di'seussiM-) Atlld dli!t k';.~~ de.SlC--efill

1Cm pf'.rrn'~!t jcir.u:s to 'bll: jammed ,m.t'Ol pmh,iofi;) EQt wh ~!;h tJrey were not de:s.~p,t';J, a sf::ricn:Eily .'bad, d!~al. At best, m,1l.' squat will he .h~avy , nd ~-ill ~eel ,heavy. due to' the~d:ded mom~n[l!Lm p.ttxi1tkCe.d by the excessive :speed.

MamellT:liDl is (~l~i!ib;tled. 'by me 'Weiglu of the' b~lf muhiplied by the ~peed 0'1 dl!!.'l d.~SoelU. Some fiWme:n:tu:JiIJJ is measurable i:!J, c:v'r"rry bar movemem, an rilevi~l)I- ,CQIlS'eq,uence of milS.S ,atLd :mo:ltion. The cliffe-renee!, !be.t~e:IJ..;']J 1974 G.rJ:diUia~' g@i:ag tWO ]11irtiS :~rel" hOtH' and, the ~mit car gO!!!].g 70 mpb. ,is 'tha4:, YQU, can Siep our in :[roIU oJ cl" 'slo;w one ilnd .stop.it bf}' absorbing.its S'mal1 Wloun ef mOme!]UlInr_; if h's ilJ :ru!'IJ.!.t:.ral So. -:il! s:JioW'e"n;...ollovJf!!g bar. is i2';;!.;5WI' '[.0 uu·,t\ ~f.'ou_[Ld than one di.veJ hOtm bed, :uU'o ,tile pktf:o.rm.

By the same m~ll~ ij the &SOSlIlit is, too iliOW'! mstllffide:tl ~ rebQURd will be ge'Jli.ealed O'IlJld, ;i!I. ,simillar ~i,uado:n wm OClCUr' ~ rebound wa[lb;e in~,d,-qu."u,!i.i due to the I.Mk oJ :strg IXh iI.';('i!fU_ex dficif:ncy. The ~ight witl feel heary 3lfl0 the squ~t l'Orill 'he: hard. Aba [he '[r.Wt~ uses 100 m.uch, gas on ~he way dOWIl! to have m1J!ch lcrE:t .in the taak for I:~e' rrip oo'Ck 1JIp. An entire ~sll!:m ,of '[;rn.iuimlg fuas been 'basiild oJt di8 i:iIpPilli"lElI1dy eeel :~W' 'o'bIle['t.'altiCJiJ]l' -!t.he l1oo:k 'heit'llg till!: fat~igue produced. by tilie' :sLow nrevemeat and suh~u.ent J,'Il!:t;i1:fI~' .1:I;:C'lIlmu~a;rio.!IlJ. Ho~'V,e.it W'i: are tr.yl.MIg·h.ere 00 l-e.aID!.. hOw" '[;Q -squat: [he'mW'l weight, ]],ot ;jIi !.ErtLe 'W!E'.i,h~, iir.l! ;3$ ineffi~.elJJt aad 'u:oJ,-o,m(:O,mbie a manaee as pos:.~~ble..

KJ;1'gf1.~:

The knees:are the area w:he.r.e ~h~ :gre4cteS"~ 'V3inety 01 rorali ,p,r.oh~e.~ 'wi:i~ be obsefV'ed.

lin . r correct hIck squat, theee ii!l es ~rI' 'illlily- one eeerect ,pJace ,fo.r Ihe- :knees:;:' .s1:~ghdy OUE in, [mat ~f d»e toes! t~ En~~ di!i~;ljlo.! be"ing determined by '[he ;:];ntbro,pam~llr}~ cd the il1dilvidlw.!:l~ dir,ec:tly ,w, Iiu:t milt he loot' so' t.bat' lb~ ~ _ fi1W: and the 'forn: uepar.,anel :md ,e;oll;gmen • This basically ,~.eml~ dJ..llt rlle. .fe.mur. and ilie fool $htmld be im a s.tr.'aigl~[ lirn'e ,$ '\!~I1, frOID dllr~ctly oiliO"i.~~ $0 '~hen:'; IS;]!IID tw.ispng of the lunee. D~pendWgl on th~ f~muthibiJlrud dinlen~O:jl!s, oJ me trainee, 'the' knee co~d be I!IJllywlu!'re &'O]1lJ dii['ieecliyp!umb W the ,[005, to three ot' {QUII rn.ches ,w :E~[LI of th~ 'I: res: ~figJUlfif 4'~. The ~~tti! 0'£ the n,ru!I)[l~ ribciv:e so the' £mn,t1lB phuJlf'; willi,

J"f1;ure 0. Diffi:mg ~e..g Wildl UIli!mk t~~ [hI! rffea t1f1~ h:!o:Im:m po:sitiOlJ. ~1. fs ~(:(limeLi' l:an look i!lI i'if~!I'e ill ill du Ire r~1I!1. ! Iii! i!J ClL':5,

.... " ..

~-=.- ....

therefore de'[e;rmine' tile iilng~e o'f the. knee as '~IL In geue,rn~; 'Ibo~tt 30 degre~ out from the pe.fPell~L'I;II~:!!11" '''i'I~mJts fur [f!Io:;;t ,~eople,! <Lh::lt~u-gh r]ul,s' alsol "I.rati~. Tbis ~~e ~lIo"'~$ the m,M 't\Q clearthe le,gs. at [hf' bertom so rhst :goJild, d~pl:h ca.rl, be itt't:.-mred. These gr;;n!1,ri[ pmiLto-mn:g bo.dmt Irb ~y v~:ry slighdy aJJ30fllfJ individuals but. tiley iII!J":e very close to the (iptim'u m for. correct e:xecu:ciom of a: de;epqUiilt ilnd &~Ollld! 'be folio-wed as do leIy is :PEISS~ ble,

The two arost; !l.,':otnnttm lm'ees '-e:t'mrs by :fur are' knees iilll toe mu~h r.I.d knee! too' filt fu:r~rd. It is i:\Crm.illy unusual to see ~t novice trainee M~ make one er botb. Df [b_,ese' errors the first time he sq,U-alS as both ;lJfe tttiltoo to :8.e~Ib~'II'~ nd pmi~~c.~.iil ilW,1.['-eness. Th '5le two parameters ,at speci.fic. 'U, d«~"eIGped, u,d, cotttc;.wdi by S-qUi_t'- lngi., They a..re ~y error 1[£1 fi~,,and fl1XtnK:; ~hE!1lilI develeps f!{!,Kibilirry ,and 'mov,ement skIll two 0:£ tire fl'l.l!lti reasons Wit' are hi:ite ~nywa,r'·

When d'ie trainee :a,cldl.iu::LS dl.e kr1eeS'~ aJlo'm; ~hem to rom • dm~iI."'ltO~e~hC'.r oli~ .m.y po.~1![ d~u"ing ,th, squat~ the ~~ 15, us.uaM.y w,r.:t1~ I ddliJc:toliS (ftgure' ,~,)" 'This h~ bc~'J] pl"evEously ,&SC1iiI:tS d~ ad an, 'U:!ukr~trundiLig of uu- aIlLa~omy md fL:a"Iic:tio.n. ,is esse-.!1I'ci;al, 1:0 dIE" coo1;h. Cl)rtoctmg 'tlti ' :prnb:(,e:m .is im:poltiil'l'itl: l'llV1.n1g ,~~, '!.i!nt:JlJlfI'et::u~d CretkJt',S a potential .for knee m;Utry' due '00 't he DJon.-:m:ltom.im~ position of the. lll.:tded keee OUt of line, ;]Hd I~;\i'~' the addiU.Lco.r muscle g,!f.'OUP 'un:tmiIled. ,A . tr;l!i~t bee Ii~ is, itnportam, o ir.b!llt th.e me]li~ ilit1.1y l0a4aJ ~:enly. The m 'dial and lateral meniscus bear' WVoiiG~]t in the' . C;p.l~t· as [hey. lie' difi'iCl~:Y ~tW{1e:r:JI. the Ic:ofid:r'~es of rl"e (\i!ml[~f' im~ I:ibi:!li a.1l_d e'J1I;I]ble these two bOJ!Le.s '['CI,rol_ re against eac,t-n other. When th 'kn~ ,i ~" nded at lh~' 'tr;,;.p e:f me :sq:ual.i Uti'; :lik~h~[~:d oomp!:m~rn5., indtldit1lt the" m~nl5.ci ~re lb~dDg !the ewire weigh, . of 'the h\U" IU comprressian.. As d'LI" knees unLoti ~he

~ _" it !Ulg~~ it whidt, the load ~s trat'}sftii[~ed thr,uugh

~' t~~ knee cbmgras. A,t th-e bmffi~l'i of the SqjU'U! 'the lemur' ~~: $!l:iJl tJOl.Jilsienit1g' the lead '[0 the tibia, but j f the stance is correct and the kn~e is in lrair,ht f]mo.n~ e ich side of 'rn.e meniscus

h . rs its ,~itOrnll:;iJ15h@rle' of du~ 103& :Mus.cuIar 'lge.mio:D ~ b().lth. die 3:1lteri,[,H" and posterior :&ide~'1 provides; ~l.lPfi.0rr: fo.r 'E~ knee ilJl this, p~_i1i'~mo.n. This'rusltmmeS"l:b-a,t '~1c femur arnd rihiil r~ pi1lraUel, 9!md cl1e'~rore' trun the .condy,le..s are ['1il.f<hI1eL If: they ~re []O~- dl~ mgausd, hel;:weeg ~he ~aiu:~y~c5' !Il"e; dilfeteJ!l:tiilll, loaded, W!lttll th~, kn~es go in IOil th.e: ''!i1r.'';3i1 dOWIll, or. ~P' the' ht.er.i!!.l, meniscus ge~ mashed: bel.'Woei!] he J teral C'ondyies (figUre 44).

Some coaches wrongly '.l'S~"''ll!lle d:iJlit the OJ're for :ktrees.-in is to 5'tf1eng;m:h on fhill' abductors in isoI:uio:ru" w.;~ilH1'ilirc)lJgh the 'use of an exerci5e' madil.hn'1:!;:' dr:-siSIJIE'd '['01:' this purpose, These d~VJ;~~ Me 1101

FWnN 6. A '1;;!iI~, -In" poot.llJl1l rilIlI.s.t IiIfl ·QiJr:r.ocl~1iI i"r;.If ({p,Fi(]priol!~C m~li'l f" d~VI!i[opll1i)"nm :JI!lJQ llr~ i~l.

41

~v,~c"1;I. ciJl.l'1'lfl'I"~~~i~ lONe-;l: with CQj'\r~~ ~"I:!d"ilI i iliti!!:!:

.Pt.

'U:il'!iIl:¥.~ft .. 00]!;p;1:Iet!i5h~ ~~N:~ '~\'il'h ift~O'm~ ~~hn~q.~~·

,Rg~Nl' 44- i:1i:>trjiil!l!Itl-L'lr! ![IfwIliJl~:isi\'~ rDii!;)'I::~<d!.1ii:ifli,g ~.I!.iIM~i;I: [!~fl:). ;pt'lcll II:LCOfTC(:L, lIdiI~s-I'.II ~ E1,gillJ ~LU1;,

Flg~~' ~:fi. Q.uA!I!J:i1lg by n~~~~rnuiuD @i] ,Q.:t ~he' Q';i:lfL'!.li1i·!J1) .;tI;!lIJI'!l me OIl!lil'NI. knee .posIi~IJf1l,.

more us;ef'!IJl rhi1LlIi. nny 'c'tner mar'h.i..Ml ~d '[his. on~ i~· '"S,ped:ally ldist L'1K1:ing s:iiIu::e til ~ pr~bl!Cm ~[]''t whJiL dt~· ~h(h,1f;[ors .. Uj~r, The: i:i;f~er is tlJ!OI:: .h11\'mg trouble ~~ns; cit;;;= in lliS'i res. Illml. "the' O'll'~idf; c& me hip~ he i;s having tr.o:uble i/fiSil1g, the [1;H,:i!~]~ oJ tltB tr!itD.~n~ whidl ilrlr>e 'wleak, In. all. aitwmp~ to mJ!iikJe i!lp fO!ii.' the htk. of add.1K"to:r· ·.hl!ilct:1OI'J.;. hi.3' knees 3t~: :PliO\rlng clcser ·together. so th.a·!!;.:th~, q.lIl~drj e-eps (~n do t~;f.l: iob r._ti$~d .. 'WJi,.e[i. t!he qoo.ds.- are .fio,trod. tlO pill;:'k up ·tht! rol(.> :f.l\[ 'dl,¢ acld.uacl'i'S\ they h,,1.Y<e t-<i! .n.1!OVe te <ILIl <1ddlU!:ited pQSi·i;.]Q'Jl I@ do :5:0.. ~~![L'gr::.heni:D&!' the- .abmncto!fs1. j], iOC!(!J;.!fl'le~!f s itl all. :rnt1£dr:'is 00. '~ht ro ou [aeeral <!ispect of me' .ruPI 'wi]1I1,ot: .so.lvjl! ~he p'l-01)lem; bewu,ge· rhey' O1f-€ not ·itY,l;;D~wd .in the .pmbJ:S-rrJ!. The '~l;~Y w.:J.y ro

.13 L,j!..J ' .iL IL I, 1'_

.t:~, '~K/9U'iJ.UiCmr.s: rs to :ffiilit!l:e t~e. 'it'NLne¢ !'i.e~p

his knees OO.t:5iOi lh~t '~he adduCiJOl'S ·M.M ge-t stronrg>el'·. So :gQ8df form is -a",~liy th.e Ctllr,e .fm ... had :~Q<rrn.,.

--- ~~

Ofteq Q01rrect:ion oJ 'Ihis :p,roble'~l ~ ~ $l~l'!Iftle ,~ '~,elli.~l,g d:Jc t:r;.lll'li;tt to '~&ij;c:p y'OlIiIJ" lmN5 QIl][,!'" ~nil.. ,illri]S'tr.a.titlig [h~~ visu~Hy by pCl~n:cintli 'to his knees with het b Mnd.;5;)5 yo;u 5\tand in fro~~ of him -;'Judi 'moyin:g your D:Illmb a.l!.IIt '~QW1lIl"Cl; l!;I.iiher side to ,iliusu)l.te eJ(orctly me' dire~~on you mroll, (fugure.4!}), Y 00, '11M, enhance 'iliis ¥frbaHy by e~ag§el'IlJIf~g your deicripu[~ ,O!f whar to do by "Saying ~O'.L'!IleU'll~g ,~a, • .¢.! ';';1 WM'~ you .ttl! teuch YI;)t&t .righ~ knelt: on dJ, a it W~] i ever ,rner.e w rO~l" :6gh'!:., ,~!rd ~O'U!ch ro,ur 'I~f~ krt~Cl' on t:hii'Jit" r~ck (liVer ~he'fC: on YOIlir. ,~e~!O a'S yau, ~tu:n::: '~'li~dly"w,~th yCi1ll1' ,hanos '~O ,illJ!d~c;;It;e the nsovemeet,

,E:~§~[;,,!tiOfl ,~s: often, tl 'UlseIyl coarJldng !'OIf}L It. can:~O'AIYe.j' ide~$: to h"r.d ~~d lcids tbat'are :Elot '~r['ib~y g.."@.oo, ;l,'t 'uwdr;:t'S:'lll!nclin;g the 5t!bt!et:i~ of fme ~mo~o[ skiUs ~nd the uuanees of ~i1lnli.U:;i-i~' :m, ,this rn.n1t:ll.d~'u'" e~!UiLli,ple., ,it ,m.iPf !be necessru-y' 00 "CPfer-can'eCt:n to' ge~ ,a,. oen,eGIJon. Tcll the t![.aJ1a~ 00, "'--ShQVie YOlillJ:" knees out on each side 1l!I1'!I.ti1 youii'" :knees: ~a['tE OUIL~;J~: yQ1!ii fee!:. Keep ,p1J!Shil:'!lg [hetli out '1I..unti, ,ut :f~~$ iikt rfl!u.r knees ;If'e ~~o w,j(je'., VIl'tf'l OO!l) v.rl de", Th:~s pillsili:;,Qn, w;&te :i~ @1n3l'J11lbJc' by' H .imfi~b~ kid, wollid oU'Ofiously be; wrQ,~g, but he ear r" [ g.e'!; there ~;Jif or h~ WOtl1dlaJ:~it. h<1v:e' !luis fo;rrng, :probl~m. ,But in an tl'J:J:eJtJp,t to, ~[, ~e.re~ he mU'gb;t jlISlt end up im the eorrect posiJt:ioll" The at[e:I1l.1:pii: at lE!xa,~e:rdlioll will o:fte!l a'!{er.,~~E om to exa:ct1r '[he eOirre:ctpooiri~l you ~~:t him ,in (!!grurr,e .. 46~. The ~ui~~:ty lOr d'ai~ (o.\t::hiIig pr]ndpLe t-~fl.n'OI~ be ,qvf:lisa:o:!.aie~. It Is laSe{ll,! ill [,I, wi,d!~' YOIirie:l:.f of SbJi1lO'lti;O:I!lIS md! '5POrf.s1 .. tOO :i\s, limi~ed g;nl,"" b,,' tie !:OijC~t:li; ,rese!l!rrehil[1;~55'.

Th' f: ~'L. LIi !ii'. L 'II • J ' I \ •

~., e 1i:@nc~[11 Gil U~e 'c'!J:e' 13 a!llO~iJlel" exLtr-eJJrl£IY ,lID,p.'O'l'lilIlI <COliC l1Ilg toru, h cue !j ii!. ''If,ery

sherIit' werd QJ' phr.ase,~ Q]" even :a. nwse ll:la;'t:: cq.,r.r,eo:s: a 1n.pvemenq;: e.tl'O,!!" 'by ,~e~indi (J~ ehe Uf~et of ~11l :a;1re;ady;'~£Id:Led. c!!i<r~tio;'!;. h m'i;lrSit be sba_rt, aM, it, m;u$t.: have been, '!Jis:ed bc-£ol[];l:, so d"un" h Ir(~gg,e:t's '[he ct):rl',e~t;lGi!l 'jil;'Llttil)iJft ,tht:: n~d, ten" iQiI,uch men~ ,p.lI"ooeSiSing. Sentanees C'!JJ:UiJ!O'i: be ,t~U~~ ciley ",roe like symboh, in, th;ll,t they must contaia ,1l:JJ:l'LCh mea ain g: in a sm:ul pa·dr:-9gjB. TIl:ej'

. ..' . h",;:k.'I' • .]_:. _: . ..:1 ~ .11 . . b .JI_ JIlL. _,I _."l_ . 1- are .:sometJJrnlf'-.S. 1:5-""1y ,ItI]UIf'!,i'~II1<lJ;ji aI1!L11 l1'11tt}" :rt'O!, .. , e unaerstoou l;.1y al1y'O~~ ,o~ter !Ulan ehe OOil(n

and '[he' Ir.il!irt~. CU-e'£< are ~ry 'iji;'j~w'l :in a '1:@m.~ti'l![ve :l_~u:;JJ.~ 'W'tte'n.:' t.im.e and e{fide.~v :iii;;O"" to .. , "".r~i

.. " . ")." .~ ... _ ro,",,~,

'W;:tIi~~.1l '~"O~ fa:r :('Otwaf!& pres-~~'i;:S, ~ ,djI:ferelll. d~~ne!i1g\f [0 the caach1, ~, :LIs: cause ,can 'be. t:l'~her fle:_icibility ef,' 'pl;:tc~ciO'Jm." U we.- 'kid~~s, ,~nntsD:r.ing~, an; ~li$b4 ,it (~n th:rt~W ,th~ It_[l!e~.tl ftH-w:IlIrd· but ,[f his .lrFJ.e:III1,w, model of !the movement br!it,5, tryifllg tl(!, do is 'w.rnlI.!~,~ 'ith~' cQr~tio.itIi

'i~ Jil b .lI ,_ 'IL. " 'I· ~U 'I' ~ .! __ .11 II.. "

Wl!l, neec to .' e f[j,1l,u.e III, 1~1's, litiJ:.e' Wallll!1t-:s~ ,1Jr.~a.

Q~~llit Qiften" ~he t:~:n-~ h!18 a ~O'~!Ot.ptt 0:£ dle' :sq:ua,rt. '~<}'~ lil'Vg~e-'!l 0, :P1C!iJ\iHi",e of: bi:mtl'$df.

clQ in is, th~ mqv(;,"roti:n~ with 'his, 'back in !ill ''Il~rcic-a~ pi,WiJI~~on. to bl!;jI'1J th~: 'ba~r up b:etrte,r:, },!",p.1,l! kf.!!o'W. u: the- ,tto~o 'is vertical, the knees "will De' too [air 'farwardl OO~1J~ iJ' ,lth.;;::y '''iV'e.r.0.aiJ, it; hit 'W'\ol[i~d '6e off 'l2!ih~~ce b!liclr;.w~rd., ,A,s.k, ,h~:'tlI. f.l!oom ,ChiS' ifycm, ebserve hiS" knees '[00 :fur fcu","ram :ilInd. 'h.ts, oocl,tt tpo. nt,...cp ~n aIi~~~ ",L~t me ,~s:k y-ou '~h!$~ ere 'y{H.iJ, d1.i:~'k1n;g YUll i:l,e~d ~D keep yQUr. lba'Ck V\o/.l~£~l wneJiJ, y(;nJ ~,u~n:?~ R~!]i, 'U~~]ly S1f¥' y,~s, 'f~'11 him; "y. au 'c~_mt~ dlo, ,~t;1It. Iws ut~:li~'i' to I e4il l1, o.¥lff'.It's part q§ 'il:hf:' m'OVemU:E to leaa over, Go ahead 'and try' ~t.:ii' I l:e"s been ~'3.it:inlE :fUg YOIl ~'@ ,tell hitn, d~h ~!'r~~l!iy! h.fLC;1Luse, ~~,1'J1E~hi:~,g do,eSJ;1,!'ii: £ed, :rigllli[ about h:. NoW' 'Wialtch ,hill1 squat: ~t' t1w ben~,f bntk ~_n~c tfid r~irncl, 'hlm 'IX) use his Wp$. Thls, :E1.~~s: i'e :mN~, 10£ '~e t'i~e.,

nit, ,doilSn,'t, dWI'e);iff mMr' dl~-'~ rhat caLTI. ge~ the kmJ~if back. If tire wcitht is 0(1, [he :n.eels,du:n]!Jf;, t:h.e Sq~I! th,e kIlees. C"!!l'n'~, he; FofV;,'.liJ'd- :SUflig,es<~ dtBl!;: :~c ,kti!_~p, l~:ts. 'W~i!l:~~ 01] 1m hee15 'Whll~' ]]~ ~~lj~j "1~]nk abo!Ut the B!l}f!k" If this ,d'o!38n~ii:: wll1rk ..J~{!r' !two 'Oil!" three !r'e,PS\ '~em ])1[1:l!, te s!Iand wlith ~h~ ~r.' ,in ~q,u~n;, :!i:_t~f.t~. i'!:~d p:id~ '~ ~ ttres {r.~rc' 47), YOLl obviOlls'ly ~ l n'r pic'k; 'up your tees widlO1l!it~{ll:Qg 1011 the heel:.s" Thi.:s JUS!l: :s'hifllWS .him what it ..feels liike' to ,~a'!!e th~ 'w~iSh~ b~cJ~ Ofij cl:J~ heels. Orl;ce w~ls'b:l is on the heel:s~ "n,1:v-e him SqlLl>;li(;, Whoo he'

,~Ila(s;, :fl}!:](ffi the' h~h! his knees w.ill :5.tili1 b.tck. N .ow., he ,vtiU [l:Q~ '~ able tiO OO',I:!;1:fU;U~ ~c s.q1!lS~ all hIs h€~hj bec~l!.tse dus i~ also all 11I1iD.bat;:u:tc-OO p.O;snt~QriL! b~],'t a &-e:r three or fow- :felp::; d~i.s lnck '~1l have dam. its jo.b m1d. he wm, have setded ill'ErJ! the :m_UddJe of Ills:~foot WilE'l'ie he ,shmll.ltl 'be" OJil)[lg Ime-es are oocl.~ ,[lJJlost will 3do-plt [his fQi'.m bif'£II,.tI!se rt fed~ ,~'MiDr.e' h aJ,ilU ceil, ~d !>:[i"tOllg ...

_!;, = ,:L -,- - - -'.' b t- ---~ --, -,111 ;; -~_.Ji ... -.f[if:.-., in mM,-~, tJ:dv."IJtced, tr.ah~_"'i>"'- is [he [,.!illtre!1lCV m ,Ie~

,flJiIi ,'-.rifiT p1rQ ~il::m. iii'flQO _n .. ~1:Ql;II, v _ ,,_ .... __ __"",It _ _ _ _ _ _ _ ,,"': .... ,"'~ .. __ . _., ",~_

the' knw :slide fQIW;'n;'cl ,11;~ tk bottom (Ei,gtiJ1'i!' i!'S), This can be !jj, v~ty (ha'n~.{1that c~hh~~; poobl~ro~ beeause it ~ u-suul,y a pmb&em ,~glopEdJ over t:i.a~ej whlle the lifter is getun.g 5'itt'OILlg. ilt1!d is ~, rntner ,t::t!lbeJded :tr.i,O"!!tem~Jl:[ p:~tte.ro. "\Wb:ecl1! me. iif'rer' lets his: knees ,move forward at lh,~ 'bQUQn1 ~f the ~qya't, lYo:~, I&g_fjW he has rd;g:~J his ht;un$tt.!'t'!g,s,. because 'they puln. the kne:e oo-tk They iIa,Sen OD tile 'tihi.a Mid pJ"G,vid¢ pomrioy ~nsi'Qn; w.Mch sbt.)uM ;fta~aw w.~~ 't,:~e cle_ptll,Qf t:~f: ~'q,!ll;1!E as {hJ~~' Otb.e\f ,a([~~hm~'[; F.l-oi~H 01lII, [he pelvis ttih:5 i:l,~"lily" 1I this, tensioa is; ij)¥uffiii~:~ ~Q :k'i1:ep the k~~es [t\Onl ~tlS~t~;;:i:ng fo.itVJ,lJiI'd, as fun @,cll i!O app!t"Oa£.~d;, :smnemmg i's ,wro!t~. And. ljj,i1t~n knees meve ,r:o~~r.cl .u: ehe b(luQil!!;, ~ei'!l~o.~, is :pu,,;, ,nfll ih~ hi[p fi~onl i;r~ ~he;f i:men on th('i A5]£". the' a[j:~rjo'l:" mperiQr ;~~ma{: Spill~, O'l' 11; p ~PQinJt~r"

f""Wiji't'47; U;)_\Je-(lje'1'ff!ime-pl~k IJP ~i8 0000 "",,mte ~pi_jjg d.i!: It;;'l~I~ mitll:!. 1111111~ (}:["mt' r~~ Olil [Oi: gf!!Jlliml"

50

--- -~-- ,

I

f;l&~h! >IS, llw' knees ~id1[j~ :liJjfI,'j.'>iJdid b~i,0w :p:t:rn~!~i ~5. ira ~ f~r, 'rl~n plwNJ 'i~ ii.lI!;I'i~lLth .. '"C i[].f ['Ai;l ;(r.J!iru!~ ~,ela:;:lnM 1ill'C m3i~~rill®i

The :fll'U!!.sdt,s .. [[). questioe, the' :Jtf1e~ £~rn·orul 't'M sartorius, i::IXU~ til]Jf!; '11e!i'l.W!i:' f(lKI.1 J>'!itii~ [l3r~Si bo!i1 tlle! hi~ and, the :lItn,e.e jaln:Ui, :i!ill.d !l;;h.er·dore' ,produce',m,o.veITli~n~, ~l'otMiIld '~-o[h itl:i~1.'j];s {·figutr..i: 4S1~. In. :[h~ 8qua'i;~ ~hdr' kl1~G' eKJtefiso.lf :fuu(;:t-.i(f~, (me .dtS1Li'~iI ]ii;i!nttLori) is our: cencera, since ,;i1;ctive Mp :Ilt.}i.:.i~n does not OOCiIlf. A1:: [he· fulQI:ii:"iliin (If :ehJf.l! IDqW!lt~ these ,ml1sdoes< act wi'len ~hr:;' lO~h~.f ]Ulet ~x;m~OOt$ in the qtu.driee-p~ :~rrou:~ to.~ Y·O-U! gmts~d ,it" [~x;tel].d ,,be ktlif.e'., Al~ l~:he :1ll'l.isdes in the group ~'l"e u:rJIdier t~11Siojj'I' bu~ nnly cil(l: 'tJlaoo h~p :f1eMD~;,s; e[lo~ d-t~ hip 1L'C! . .'t;tiiich ~t rtIte AS]S.

W'~~~ 4rt. TD.~ r[!ilill~kll]~hip Diid1~ Mp n~"r IIT'Iklsc:11::!> M tlJl: k~c;s iJ't~hc j];P':Pnd ~'" nil' etten tlJf:tb~ IPI!!i5.Cks ;8, loU ooth te'I!:WliLillllihe m~', dJi"1i~ 'l'fi''OOi.''iQ' '~i.!It;]c~[tlf:j d~ ~~~q!;l3~; '~I1lIil, 'I:Q iil!:''i'l" lft!g rllp, u :rim~Ll(;([j :111]1 WSIfd 'flli m~ ~!.ti!.1~"

N'~, l' If ~:t lh~ bQ'!t~o:m, of ith_e sq_uat 'th~ kIl" 5'hou.1d be alIowe.m 'C~, ~'I:O:V.e f~rw:atd! ..

~fltsiQti: ~ increased !ZJ;fI, thesl;.' iDi!J!5dies and their at[ac:hme·rH:: ;all, ltle.hlp as .the b.e~ angier becomes m.~'r~ ,~r;:un~.; Tk ASls·]~ y~cl, IOf lh~se m;mtl~s,~~t'heir. <lit.mchwe.~t, Md, a ,ml;ITV~~s 'clo~ of 'the' weirde.S'~ n~t1dinitis you hSl.¥e. ever

,fIj~'l~rt# ilk T1]i! hiiJli 'rk:X0:!"!i (.5~I:U}'I1I;1S, r~~J,l!i (r;::Il][J~i~, l!lRd IN: Lt:lllSOT f~:i.Q'OL !fl,1J:ii;i 1'Mm !Il~ ro ri!llh~: il!h."l!\jIj]~ il!u~h tc' U~~ IliJtr:riOf mlJ.l1:' GiI'k":St B'r.!d.~I~~ ~Il~!?, film!],,pt these 11U1~pt~~ arn&m ~ rrJlJlJl or ub~ hipl I'!i!~~' b.~ ~!'!-~tcID~i~ !.'!ti"'~p~p'f!.;i!J:' ~Ull'I~ tiN:hnlqL!l~.

seen can b~ '~'b~ .:r,etrnl~ (figtlre $0) .

.,...11.. ~,_ ...!I,: • • _.'L. __ l',_.i!:. .,~]l

,[.!I:llil!!> OOitllillllU):!1 1IiS: im.h.ll~-I.u y rare,

./lin~, seme pecple. ~qua:i:: ilii~ '!ov.aJ 'fDt' yem wi~hOl;i;t 'trm;ib~e.. bul\, ,~f ,i:~ develop.!i, it t<m;e,s ,iIiIl<ijn.:r 'weeiks; 'COl he<lt

T.htt= ;!:r.IS'W'i\U" b~; to ,~ea.il":tl to squat 'Wi~h the' 'kn.e.e.5: :LIl mil:' :P(ro~J"' pbC"ei ;!tl'ldi. ro mct'l,"'"e them ,~or,rec:dy ,clh.1i:,~ii'lrg cl'l:e descenr, 011 e:;JPP'FOilC',n, isto mo1lc all (If th~ fo~a;~d kaee travel oceuri [I '~be i'irsl third. or hd£: 100f dle. d:et'icen~. The .lifter ll~Wcl. shove the k!l}te~ fonV"al;a to ~he p'lnce- -mer will '!)rIld '~p ftt ,from; m'ii:hE! iDes! and theri, the :rest oJ ~he' :[iI'l:OWme~,'t 'will eensist tOf tftre hips 'iinmifii;, bad;: ;an;d, ®wml . .somtl: mci:Jlll<l(l;S m~ke two muvemE'lIlii:~ Quit of t~h:r5, ,mdl ,lth:;]t, is, fine' ,f;O'r a 'C'illl.lp'le of reps, DIJ1"ii: duey .moi[.1]d he ~:t1ooiljrtl!ge,d [!di iAedue~ !hilS to ~ smooth !tLng~r.l' ,m;o!t!.QIl (f~gJl.lre 51')'"

,[.1g.rrn· ,'$1:. Niltl~ ~limu ~h.: km;:,t,,~, enee 'L1.fJ~ m>fii'i!Jo'I :IUf.'\'f!.i1Jcl,tJ\'.,;:r tbe roes, (IliJ; iU)'~.s~a,tl i ra;;!J!"!d)' !'OO\'i:! duclng 'iliJe: ;retliilt! :let- "r'liI~e .5qlJ:.It. T;h~ ~WI~'5 i1utdllt;:ln''iiSili'iJL'~.s ;'j~ l~iJil[jf1: II~clr !'{II;i .. ('oomt Ih1s, ~i.'!!(!l!~li£!l!·'~ i:~I].r£' .ffi:!l.

A wrrih~r us dy I, pk~ o:~ tquipm~!ll for l,e~hit.lg this r.echniql:.le ,is <I, 'bioe:k (lif 'Wood, ap'p.[~m.m~df' l~'!; Xc llY 'X, 4i~; ilth~ ~~y $~~ '~h.1t j1i) a liLn~e raller '~hafl kILee-,higJJ, dlat will Si~nd balaneed '0[11 end 'W,UU dOl (figurr~~' ,!;;_z). H:,1~' ,t.hill! '1tI:"l1~;IliG(; ii'i:S$U~, 'the :sqU;1:~ S!t.a~e wid~

--- --~-

, -~-~-=---

~ .... ~ -- -

the 'ba:r~, and 'p,f:1tre dre' block ~lbD'U1[ IOil~' O'L '~WOi in~he~ :En b··Cfnt 'E1ll d~e tees, wid,t .enough. so 1I.h.~!': '!:.~ knees lIi:lfUSl: b,g· p1Lt"'-~ttd re cl1J~ ·F«\. ·~O, t'Ou~-h :Lt, thus kilLi (]g two b.i.r&s 'MIh 00liL'! 5t'Q~~ Ollie Mock for one side ~s. sufJidem,. C!:~' ii:~JOtIJ·M. Ib~· :aJlY'Way. ~ Iave me rrainee ~q:t..lla:r .. and t:el.~ hi.~ 't'O ~ cQII,Ech me MJCid~. W;dl pcu.r·.k.,.e~;, .flts~. t.h~g, bu,t dAj'J]!'t ·kno6.k it over. ~ The b'liOd. 'w~l·lim.it dH~' fonvMd I:fii.vel·of me 1Ittt~~! and as he'saives t1Je Jltrob.le-:m of h()w re OOf:l.ll·if:I'Ue m depth w.i~h lrnees:.gll1l.tLo.iilI~~'\ h~ wIn le,'3:ni hO'w to '!J~ his .hi~1!l c"'1:rr,ee1i~r .. U~ th~ bloek tor ,.lJ ooiL1.pI~ of !iets, th('D! me 11. fo.r th[,~c.;' to!l!_P>s of a set 'Of five, then use .U( for li:h~ .first :rep ollArl' then t'il~~ it 3"J;",;ry", SOllllE' diff~f:lih I(a:-~~ee§':n;!{It:!lll'<!;" .reJresiIifllg Oil ib~ «Jtf'f!~t:ton. :per:~~ciil]t. O'I~ liD ~m~dd!Cd! .jj'j:~m~.nt ·~l!fli:;;.rn ill; !i!:IW·i'!iY$l hOlm to O'Vle:diljf ''g,r1,rb,.;; ~ilrn.LJiiI,r" mOf~ ~o.rre(;[ ene, But: when workliug dlis 't'eI::illniqjl:]e wiiilJ. noviees, .ir 'iJStl:a.ny ,~B~ we' J?fo'bl~m per.IlI.iIa~e!1dy - 1\n:d '~f has the< ild:v1ln~iilg.~ !:If being .ilbie' to ootr~C'~ bC~l:li kne ·S'-f'O~ rd and knees-eut ar the. :Sill!lI];~ nmi3-.

AnO't·~f'r.l'eC:blii:i.gtli~, 'i:Ju, C'.;llI1 be \:l.,d t(! OOJttcC"t~j'~ ·oJ [he~ ~f.!.t'!~ 'P(J~l;io'J:i! plt,O'blc-ms .is 'to b~ni';: tha trnmr.?e ~'tua.]~Y' 1 M-k !it~ his knees, In Ms. squilt. stance, at [h~, top with m~ bar U:t:IJ iP:o.si't~olll. OJ~. bis; back, have hl.~ ].oiUk stra.tg.b.'tt doWl!!l: sr lit .p.Dim O'ii'!I. till! f1.rJilf' b-el'Wr;!et!! his toe-s. HLl!'

.(t;ijg'll~~ :;r2 .. A t,€l!~bly lifSefifl'DilXe ef will.s~ ~. u!t:Wf(! Gj his krttli<!'S 1~1<!lliv(: to w:s f-eif'[, and the

lWood. ~ B.'Q~~ !~b t[l~ ~IOiik ill' ,If.

,oooo[;I:)u:' 'f8!1]~ f!iluriP !::ri~~Qoff ~~.itlf mov'cm.cnt of his 1m fles..j';'f!~.<1d.ye· to lw toes il:S he gGes

thrm !!I'Ir! 1Wt:IJI~V~ fOfW.Qr4 ~rgfii[i~iJlii I~ dGlV'II. H2LveJ:~im hJo'k ill; .his knees all, we 'w.1i.y Jrrw!l ;mcl

~.~~t'4s. . back up ;a: c(llIlp,Ie of times w'i-d'ii the !:mp~;'f b.~r· br:[oft' he

.ge,t"S: much. we~:gl~.t 00. il,. ~.e will !)eoo. Ul' pr.~ttio: this h~~;uS(! I't will ~~em awkw.rrd. ar fi:i::S,l. But as he wa;tc.hes- his, l~ees: eh;Jj!t!i~ prnit1o:mt, lhr'G11.l!gn th~ .mov.em.eI1lI and! as the ~[.S; geE hefi:'i.~ie't".~ he ''lJ;Till ree ~~Ltl, wha't ·th~ prn'l5iems ~ ~dJ mere :i.I'lJIf:'l!CI'.rnurd.y. be W'illlmve- :;mmed~,re f:~oob?i!t:k on Whilt .he needs 10 d!Q TO :£m: tL If hls ,CG.nce.:l:u of ~he ~q(j~~ JS OOIT~c:t. _. if 'yaW! .b"we done :i!J good job .Qt. de:9C!I"wi:tJg, i.E ro him =. he·un see wh~:c .hLl'i· k:1TII~ ;tr.c dial [IN: wro:ag :and fix tbetn.

V ~ry Mty; a coech will enceunter .;m e~EremeJy !Elexiblr. y01l!l1g,ej" kid who i;,;.,ln rn~i.tiI~~e 'Eg. go.both '000 .a~p''ilItthe bartO-li1l a1'U~ [00 wide' ow·ith. 't.l:t.oe k!i1t;:t:~ ~me..1iI:1in!1; the' kn~!i!Jf.e mLts.id~ 'the feet, not ihmti dlle sranee ,i~ H~O wide) (f~r,e 53). This' dD~n!t nappen :vt;i:T often, as '.this -deg;ree of' - oint. a~d. ~.iJ$(k: ~Uy 'Iaity is !Il1l1[:(.!Su~l. These kids must be 'h1I1l§;h[ how

'1H}:~rtip .~~. coo:rr;.-ct depth before they ~E!Jt. so. deep' t::her g,et .ifi~O '!tl:ei ~ iliL't;,,~;!I.l kJ1~e ]~melJlii:5. StI,dlklds, wiU relax ill 'EIre bot~o.mj ::t~d ~ tr'.emi nder ee ~[:lI}f t:i ~b't ,lit the 'bottom 'Will uS!laUy' hdp t! lOL ]f d'b.e 'Ir:fsl[)'tt: iIi~~£l; orr c"o.IilI.'~jnumg ito n..J.;JJx too

Pifl~ arta .statu:·~'

The f;et;:t: iIIli'~: 'c:'hf!.: £itse ,!:!leme.!ilt O'f the kinetic I;;h~ tlhat: runs from the gI'"Old1:Ut Ita !the. ibil:t" on dle ;5!houlde.r.s . .A:s i!,.lC'Jrn.~ lhe:y an iI!lllJJ,O'rt.rn,'[ iII, T'~t d,fJ" <l!iiIe ~u'~.ir thi!:!' 't'!\1!lri~!5: finE O,~pOf~~r:'dP;:y ~Q ,da $:U'm'!!ming 'W1'iPllJg~ 'W,p, hii\~ ;:d~1]dy disrussea, SOl1l:1E1 :fom ,!:u:oh~eJi1.S:~ 5,n~h 0!i5 w.eig,ltt 0]] to,e1ilJj as they ,rda.t~ re 'li::le:m.e'n.~ highe,i;" l!J~ d,e :k1:!.i;;l:LC ebain, :5E;i:tli~ "..ddUl 3!E!.d: g~:@iJiUitr1 'm~ri't 3 .serious

~);l;~rlifi_i:n~t:jOJl.50~nce they hlJ,'I,.~ so ,m'Uc-:b, lile<l!f,i!t1!g ,011] t~e.' ,mecb;;lIru.cs: of [he 'Ii[t,

TI:l:e ~O'~m~d~d Smnce: is, h!ll\f?~:~r at; ilbQ'Ut s.h~'UI]def.' W.~dlh ~pa:r.~, 't~ PQill]~~ Ou't "tt ;ili~.t 30 .d~n:e5'. '1Il A'Iw~.t;'; :refE"'.!;'S, ro the Wlree.~rty ~h'4!i:'.eiU in, trJf.iin,~ ~o make.. hllll1.lilms meve 'l1k,¢ we' -w."Om't them. tIl! W~!I '~. do~"t knlolW ,'l'thit~~r' th:~Y' QiJin. ,Str.illiDe is, ;ft. high~y ii'l.div,idl;J.a~ thill~~ aad will wry wi:t~ h:~,p 'wiiclih i,lllp li~l1me:g],t 'tlght'ne;Ss'!, femur lUldl '[fbi'll, ie[tgth -and :p,roJJ.:ol1ti,o,rh ,!II04m::oor tmd ht!Jm5E.rJn,g ,fI~in]ili!ty, bee ,~Qi~l ~li~nl~iU; ,md mkle< nrnbilu~. 'Ev.fryb~dr'~ mn'ti~ Wi be,.sliJ~jhdY' d1i£fe:re'~,q ,(U'VY ~.ffprl! [~ mak.<: ~U rrainees ooilimr.m, to foo!)~p,rin(.s: p'~U[(f{ed on the' ~ff]:OQ1" h evhl~l!;ct:. 0'£ :Euxz.y ihIDki:tig~ An experienced oooch eM, 100k iili~ a nOI!{;i;Ee '[[a~iuee a:nd.he.ii~ ;'i d'Clc.e[L't idea of:b~ stance, bm ith.e. trainee m,u~ '~c.~~I[y 't.1kl~ the:

d .• h t!'.11" iL..;J:r_

~[iUlIre. !Ul. ,~q1;il.a~,.lta '~t so ,t :i1t !il;liLy :IiiLeQessa:t:y' :~U]e tltllJl1Stin.eil'!;S e;a~ IDe, m:liJ41::.

for '~~mpJe'i ,;I tall U"aimi1i~e with, 'Vtery lang ,iiem;!'u'~' :;I!nd ,rCi;ttlv'cdy narrow ,s;h'ol'Lider:s tilceds :I w,id!er stance thta!il 'lhe' 'I.l:!ll~.i~, !iIJliU:' h';s sih(CIulden; are nm ,h~j hip'S:~ fault" Dr :ili killl, wi¢! ~ very loJJlg tJoX's-Q' 3nd S!~J)lrt legJ,ic 6ru)1 t6al: uneommen iii body zy:p~)t wm need a 'bil n~t't()'iij,ft:t S.1}1i!jI'I):~' d~!:l: ~rgr ;m~~ would ,proo[ci:. 'XimeI.imes; 'E.he Mgj!e' :t'I!~$ 'to be ~jm;ted. A p:m!:riJcedi ooJ~.d±n:g i{ll-'le! will li@<m.etim;~s ci:!I!wh evloif'r.i,ce (If !the need foj" tb i5: in <Jj, [kid !that ,is 'p,ug..eon~:toed~ th~' £og~ "aDg~e 'W£i1.n~ed ~Q be' !!Hp.clly mOt(! £o~fln4-p(d_n'ting than the mJOdE'~~ ar :lUo,i:'e Ii:OlltITLC!l'tly in the ease of Oi!.t'L",!I,oeitir!;; W toot 'win need to be :F1>Dimi:oed '0'Il'!:, m~, 'Jh~e 'oorr,ec[lIMS ~tt. ;(i]~¢~s~.r;t te '~eep '~ 'OO1't'tBct ne~:f1rnl r.e~~cltm:ship l~SIl:Vi.re~J:t ile femur i11nld !the 'fibia; $0 'rh~t no tw.u~tj[J!g ocC'1;trs. in A"he cap.~ular :I!!:Ld medWlmrnmD -ligam.ents o:f 'the kaee,

,'rftlfcr!f!_ S{f. :S!Ili!!n~ iil'!ifl, '~rj Hi:.i{u;w!:1:MI f:;[ji'i. @Jo dD"P i~ iiniii ~~ C!~!il! 'Il!:;; MllIl.tu,[;IMII~ttiit'!.l !1l~Ld .. b3lbjt. illf~I~'illi.!li U!i!l' :Il!:!iff~itinas:. \NlUt Iii ~i~LI:t:: oo.w;::lJing thB"i!!~ @i.:; w, ~1'1I~t 1l'::i'p:Jj~~ iI:!!.\:rnlT:t!l~.~i;Iq'! iri!. 'i;I~gT I!(II h<ii ,f.lflOJ:i!:l d~lli !J[I!;!; ~Q bw~ thll:; S!~te'!} iI'e"€feJt 1m, ib~ !iiIil.!l1t'h:::~\.

- - -_ r

deep with ¥Ul~"ep i(f!.U, it mILey be 1IT~~Sruq 'CD ha~ him SIiiOp dEii:ld ,1;1I,t; the aOinec[ de.p:En, <Ji!i1d knJ~e pOS.~t~JQIl for. aJew :r'f"pS l!I:E1d~, ,he Learns: 'W~:er.e cl.i:s lP~j'c:~ojj"j: is: 'ilti!d (~$.i r,;.;p:ro.d,'lJ:t:e it 'Whho~:e:u: st.up,., f-]e can ]eMn dm ,r,ehound ~,~hm~PJC' J:~e'r' a few 'worklDuI:SI. bll'i: 'dlist 'Wi~il

~ ~OTe diff~i:Ii:IJi. rnt him bel;:~USi! he wm h~",c [0 cOf'J,Scious[y ,pili'ociuc:e the ,~ruillg' rightness: ~hii!l:, (:~~ nf mr:!iUy ,to mo"S::{: ather ]ifter.s.

FW~'ro j',,", Mi~ ... B_r1~!r~~ ili~OO n 'wmd:i!! S,t;:Ul~ Iiq~ftU 'l.'4~ ~i lililIrnltn:nis ~~~, Tli,js. ~s iliIJe :r1J~ IfItl)'WL"r1iliii!'!8 bGl1' L1(!01 ftl'r' imi!1 il1;!ll I;-j]~ ~pori: or fi[ml'~~_

,F'J~W(! IS. l3_yIRdj!N:~ j'~!,!Ii;.1I~t~j' l!l:i!,j: iJlll;:'llimW $-!3E1~ ~~I:lt !Q cl~!;'el,ijj!p' !1!oo\ec!jj qll!l!! i~ ~11J;.'jrJ$. &0 tltri:' phcbD i:1l1im~" P!3!Ve DJUjJi."f. ~' Dfif1~ 1flIIm,'!; 'NUOOLi.ij oodyftfill~ldoo"!, !;If tJ~~ fi<4lls. L~ l~jrr.['O"W :5l:.:1i!1c~ rront sq,wts" to Jt·~~Dp m:iA- Mr.,

U" , I ,"

Ili!Y;:f'i'i~ WiOl'llm:,g JlIlI!'Dl-

A t rainee 'w,i:rh'l{\ery f~lht, b ~p.'i' C~:tl 'OC:![iI,mt from. a sli~~l!lljP" wider stance ~lD;cil nE'Nib.~Il~r ,is I'ru;~edl Ulil f'i;lc~! if tilts :a:d:j ustmen t 'iI~lOW:i .mm to .sqti"'~! i,t will ~,;lu.Lft! 'the 'pfiO'bJeill t(i ~o'rt-~r;;t itsdf;. ~~d. very qI.!lL,t;:kl:y- allav.l' him to assume ,"" m£!r,~'userli!l1. :I'Il~O'w, 't'stilflice: ,:Bl!It~ yotl! aik~ wh~~ ~ wrong widt !l wide, '~o.wcr'11 fti[IJg-'ljpc Sill~IEI~t':lr"~I2' Mike Ehidg>e~ (for' Vi:ume' ~f y~, 'DId: elloug,b '[0 remembee him - Ii~ re .54) S.qUiiu, S~~f.liceJ :~~'iruJy Uf ]:11' allews dtil! kicl 'to S:qw.~ m.ore 'wei~hE? The '~h ~[J;g theat ,ij~

'..A,.' • _~~ n. • _t.. •

'w.mng WlUl rt ,is w~' :s:i!taite t1J.1a.mlgl iJ!i~'~ ~S'

wrong will.h h;i).·ing; 1.lim.l1Mf sqru:;u :~!t.j.u~ w~ight ,>ibov~ [paTIiiUel 'we are tryiDg tu ~~ him 5itmill~ (bl" !i~[):tUj, 'W'C 11;fe ,[!I01: tryrng to see ,I'lO>iii,r miJJcb w<eigh.t we: CUll

J' l' 'lll ·,~'-L

1aV'if' ,lIl..~ ,squ.Ji~~ e5pe~iiI .~.y rr '[!IfIi~ ~q,\t1t'!;

'I' I ",(!

sty,-e :t.~ no~ Spi%'.I1~)C ro iO~':U" progrnm nor

'!'I;I~ for !Qur trainees, 'The two thmgs, are net [he' ,UiL't1.lie~ a i:lcl YOi.l as

3, ~aLh :MUST u~d~rn.md Eh~~\ A wide SJaj1Ce does ilU01?,r mCl~'e we,igh~ 00 be Sq~liit.t~" but: ao .~port: '~'c:pr p.ow\:n.J.~hin~.g C~~ we StreHg.(n de\~!i.)pod !1rI, this 'S1;a~,e; heCaIliSe '~hilt M~fl~ does

"' 'i' i(_ "

ml!l)'t bCCiUir 'Ill o:tHe,r 8,p.cClflrS. StttJJgl~ !I>S,

~:r;h ge,Ilrer..1li, Sllld. spetffic: ~ngrnl in [lIar ii ig :a'~'w~~ good '~Q he ;s;[m~gr;'ii:"! s.peci'ic in Ithi'fL't 'me' str€'!EI!glli needs '!;,Ol be ~quO'cil in ,II W":a.Y' tba.t .a~]lfWS 'I~ ,toO be 1iUp.lP'li~d 'EQ ,mD"l.f.em.ei1~ pilJI;~rmls used illil

_'I. . ~ _ IL.~ .JL

1I..!I:1I,e :SpD.i:'it :L"J[lJ" W,iilJ,Ui W'I;1' are

GQi11fi:~i(i!lti:ng. An '~fenle-1y wide:~l!:Ji:~{Jr:; ~qlLl!lIit" emits nlUA;:h of !hij;

d ' If: • .J'

qUi] Jl'lCepS, :~.lJm:t10fl, ~JJiy. as

I ~ ".I:!.-

S'I!JC lIS uet v~ry ~pOCl:L~ to.

!1p c t[ S 'mlIl Use' til e qll,'" ds. Tbh mi:l!lJ1des preny ,ftllii:;h .aJJ of tb:emtl,

In tnt' same W.!I. r, a n1WffiC!W"- tance squar, !ltit::h J.$ thQ:W frequencl. ptnun:d in 'the muscle m.aS:lt.ill~, &e~.~op-s- ~fII ae;;ih~t:i.cany pleasing, $el ('.if quIl.ds (f~guIT' 55h b1,:L~ .~ plan '!JIll lIMg 1J1'tf' nst of the .Iiti.p. m!i:UiaJ~ture teo, ;rn,rl i:[ s eems IJiI nwi~ to Gmi:l ; C, (rom the URtll:ung pl'og:r.a m. Jrt is very' diffie~tl fer' people of tL'IIor,m;J] flajbiLity to get: deep '~[L~~h with a narrow S'~ rtt: ., "HI:!:! oms ih~ 'h:.tm.nr.ings aee itl~¥eil' ~'1i;lg d as fWly as ~Lth._ more g.ene.rahi2ed i~r stance, Alse, d1.!;! nar:mw' srance does not involve 'r:be g;I:'i01.[l~ ,mlJJ:fd~; as d OCIJ.S~ed !l'!i.Yller. As. 5i1de.1lD it am lie tJ$Eful in d1.E event 't?f a groin .~.iilfur.y, ~nd 'I;t1I1 be used for seve'rai w·t;~S w 11] Ie the adcluc.rot . are heai.ill,g,. If Ui;it'd aU~ 'me time, mtil:r:row stance prNi:!ii,p-OSlt'S fui" 01 gmlll inrlll'lY due 1(1' the tldi ol ,wundi ionj Ilg lor these li1li~cl(!s.

It ~'8 'very cOJ'fI,mOI1 to see ,1jf('e1iS ~r ~U levels of J;ltroficieillcy .sq'U~t~i:f]g 'With theil- '[DES poirn:ing. it.mQ::J fo.rwliJJrd. The- ,redly trong ones do it to.in R"a~~ ·the joint liii1l~1Lifie~ ;l: ... nd reSitu]-c;mt ;r~'brnuuf ob:mined b:-t :plllcmg ruiditLo~ I'O.~3C un. ~h~ knee liji m~n'l::S, and the novices ~a:ven'[ been 'C()IT cred yet. 1[ is 'ver.'!l important to have. ,Illh~ bones ,of cl:rielegs and ,hlp;li ill [he best p.Q:S~'tiQ~ to gene1:.aH'!: {o.~ wi~hollrt beJlLl~ injured. Here is 'W:J1 EO see ILh~ rehtio.tlSh~p: S:~f ,Ln a chair with your lme 5: ]j~~uly bern. ;;Y'I.d. YOtlf f"ctr out in frofl~ ~f vou, [ iI1~ your legs tlcget~r and 1'l00t(: ~h~ t four' me'S are po:i:n:tn n . :l!;1raigllt' fOl"'t';;OLOO, Spt~'!l.d them eut v,."id~ and ncie lhttt your to: ,ill'ie poinD"" our. In b-CI1h posinous y(l~.f f~ ~ OlSsum:e a ,paralld ~i[~Qfi 'E'" your f.f:m:u;[', ~md yOW" J.Jl:f!it is i'li an rulilltDmlca.Uy tlt"il1;:t';l~ po:sitt(Ul, wid111l~ lW.~~rig (figuft', 5'6,. As YOUF knees pOl'n,~ tm:t. your roes point om; ." he' wider. tbe knees! 'ililO; mCr~ me roes :pain! am. As the kl1e~ Wi~il., me femJl1I" r[~;l1I!l~ !:'It-t:c'rlil.aJlr,~ md dt~ 'l:.1b~3 'must rotate With ,~t to. keep [ht!' 'kn ."' Ugamei1fiS. in nor.mal :1n.,tumic ~ position, aad th tcu: p cints om: mere because .L[ is' ;,i,ttru;'hed to 'rl!ie EIU~ of dt~ :tLbi . Th~JS arutJJ:o.n!:tiol rel~f iall_:s.hi:p DlLlSl. be llf.!.d.e!1J:lgod and r.,e~«:lcdll last 'pat llar []tlC'kint inj'l:lcie5 resulr .fro~. ~n!n;l.Cnti,ve t::01!chillli c;r lnin h:s:rdhozlldedness.

l~iRIJr.r! ;6.,m.. C,lCJo1: (it .11e. ru:lgl~ (JI' tlJ~' ·Ibim.r Ul~ ,look ~I ~ ,Illligk ['Iflh~ ri:l~1_ TIlr:. nre thlr: same DI!]D. IJllLIJ[letla~~, - rill i n:1.u_11iJn5.tdp i!i: L::l'tl."ial fth'~ ,i:iJ .... !.ii",~ nnd sate SQLlilllt!J1,8.

The ptru:tit:e o:~. ph~Lng .. hkl& OJ:' a 2:8:4 under c.he h~.f"I$ is not as, CO.r.llrnO(l, as i'~ OJ:){)B WS<!J h~c figure 55)" The p~~e- of this; .~s [0 make ttL ,fuB iql.l<1t positien easier ro reach, and ~II'!. i!.m.de-.r:it~!Ildinll!i o '~b ;rc:Ol'SOJ] iliis works is necessary to idle ufirle!l'.5ltafi_ding. of why it s"nDlLLI I IDJ{ be done. ~A.. blrtJdt uudersbe heel 'thro·w'S the kn.ees {oii,vard by till'ing the shin .fO(L .... ';l;nt

This: .il1irn, ;3l!llg~e csuses we ,i~lr'cign polint of U1e- ,R'Ol!Il1:5trlng-s to move b<l!cir. eleser 'II!O 'ill;.!O L')rI.~~ 0111 me pelvis! thus d~C:r.',e3!£inr;' u.ti' :imQun;E cf stretch ,1Il~ce..sS:l1:ry to ge.[ [0 the hCU .. C111 ('G~gu:n: 57). A. ~r;;~in~ 11:>'IYLng Omhilr~.,. problems ~eftl" i£l'I1O'Ulgb_ to need iii, btoek t.mder hi]; heels wm nO[, hEtt~£h by bdng pl~e:l,i'en:tifd ,[mm stteu:~ .. l~g thl:' mU.5cks; t~ .. n ~rt ""'0. righ~. The S"t1jUilt I' being ;l :fUH :l:'imge gf rnoti oJ1 exarcise, PfOvWe1!i a, bereer !itre:trh than mes; w:r.e'te.hes (kil. F',ir beucr ro approach .fuM, i:iq,'U~1 ,d~p'th Ln!:.Ti;;m{'!n.t~lIr"

'.,L • IL ·r·1 ' 11..1

W1 ~-u an e x ~'.n:J;sc (11 ilt Wi Vf;'I}'" qUlC!\.Lj"'

'Slt'rc: tell Olin; the traiaee in i;LlS~ a :couple. or wur.k,ctllllS..· {hall TO use an :itt!:iBl".':j;]! lit~d 'u:hrif wU]l pm~eil[ him fr.oJ_r.'il eiJ.t-!Jini Ilg ~nOiJgh smtcb to c","¢r fix ~th~ IPflo'biem.

itiiq,1JJI,'f! Sf; P!i;!il.i-iilll.B n blilc;_k Li:lldl!'f iJlI.:O ,liH:I:'Is IiILlM'NG: LlD~ 'kl!Li!:!tti and hlp!! '~ ~';\!: I~"""I!JIt1 .n IILFli!i[r!l~ lifir: trnlD~~ to 1)SS.1IlTIJi!' a bi;:~'li,"J'. J!lliM~ t!f!!~gl'ii 'p(Jsllium. A qui.et r ...... _ 001 ~iJj:.n !tlt'!SH'~'H ~'I'Llltf!'l[fj ill' 100~k iIl!f n!:'ii:rnilli.y.

,nn!,{irki~f

M,lIlth oontroiversy ex~st:\'i: :ohml[ bre!u.h;'ni: p~tt'er!'J-S ifun n,~ exemre, hl:r~ly' due '~O a rnisappJic>'ltioJ! of the CYA" prbaxdl?'1e., h is thQu.-gb~ 'by WIne that ~~]]lDalil]g On rhe 1.V'a.y down and exhil!itli§; dill cl!(~ wa)r 'iLEP" is a good, w~y to eiimi!ll;;i,re the fiDssibiliry of L.l'!'e'hn;;i'lfil.!~rub I" ~rXidents: dilrin:g exercise, by ,J,OW~!'ing cl:li~; peak biooo 'PJ\e~!!j ~ di.ilri_,n~· !the rep, T.h:ri5, l1llity -very ~~l ,~ooit ,~.mo'ffioent;.u"iity elevated :~ystif,lllt:1 dl.'fi~~It: prcsG,U;t\c" IhT~t sach adviee overrates the 'Iike:lihiood. QJ; a rereb.i:'D'llMO;th'U!" '~!i1:i'iI;1ry'i ;)I:riI ~mC!'ly 'unCOmJIUClIl!, event, and underrates the ,i!.ke'lihlQQd or an o.r'clil(lpedic :U[I jlllry" an alll"1!oo,coll1Jllo:n occuerenee, Ir be .. ihl;!f[)\1'¢it us ~t1 und~(!:;,t~fid ci:lIe ,hmttion of' [hot: 'VaisalV<L !in~'Jei!1veit.", the breill.l:h held ;j!jg.litt~;t: '" (:'105«1 ~.Citt:lls 'while pressure is applied by n:1,e- ~MDmi~!, ~!ld th(1~cit; mLlSdes;. ducirug the sq !,.M'[, T.~e v~l~ is a '~C'hlliqtie that .:he va:t~ 'm~rOti"tr of hUlI:ffillis wi1~ Use ~'::tr unti .. l .:O;]?l.'QfesS'ip!U.H}, tr-oUuedl':l p~i:«tn!i4~li:tn;e.r:fcre.

U yo:ut ear fW]S out ,O'f g;:t.:5 it], 1!:l: i.iilm::tse£t..iai1! l<i [i.d, YOy, have 't Q push it ml,t; of the 'W"ii)' or &~t 'ki[l.edi, you wjll QpeJ:l yOLU" ~<li!f." d .. car ~ pl!.!l'l Y(I\ilr :sb:iD'IllJ\der On the doorfrnlltll;\ take ,!II g)f.',eaI big breath I 'lllIlld push the ear - ¥g~, wm poob<1lbl r not 'E'hb~l~ "f':NIc'e'pr '[I!) take ~Dt~ei' quick bre:u:.h uil'[il tha' car 4:i:iIJ, :;'0.1,1. are out IJ\F thtj 'i11iili1. Furthermore, yau will not !i:ve~ r.hmk .lbout thi'S, 0:15, IT<t~r:ty millii:JirlS' off)'~ of J'Our speci~ pushil1g, u~ h~a\'r th,iIl!g~; hM t.li!lilght YGlll r central n",t'1.i'Qm :zys~eDiLthe' eerreet w:,'ll:Y 'til :piG~h., "P'rof~~i(;ll'l'jjn1 rrained" ,l!lflson~f'1 pmhably do it Ihis ~y too, yl~t, [he!}' i~:si~~ tin ipgnlllg the good advice of tneil" UN A while i~ [h~ 'i\"C~1}h"t r.lD'Orn~,

W;b(l[i( ytin iJ.1bah~" ,~lre'~S1Ulr.,e ,int:i:'~~s; in :rQ~'iI 'Eh.il;iltO!!~ei;, c,nti:I,Y .. When yen hold Y9U1.' bl1"eolith ((TId: tigJlIte>ll YOlif.' ttl,1:wk ,~it!!l1$d1(;!::>r dtls prcSS!llr:ti' mITeases more, $!lJiC~ fC!:LLrthol1"roc <lind <libdoID'Oi ~~I Ol'ii'l:ll:i~ are ~!l.ipah1ted 'b;Y' onl;,. yOlli' diaph]~gm.t iLfildofl:1!i.f~:a~ J?tl~~u..r.c. increases too. TI:Ll,lS'" presst:are is. b€.ing s:pplied '~I;JI I:he ,.u:g~rior

side of yDlii!" spine" The ~pimi.J: '!;,"olf.teb.rlile: Me 'bei.ng h_eldi. ,L.n oorfie.et 'p,a$.j!d(ln; br dl~ 'back

Il)ftSJt':I;.IJ atJl1r.c:, and this Ciorrrcct: ,pooiiioJ], is! [-e,infou:eci hy .:Ii ,$~ i(: pf~5t![[\!:! heilid trans.rniltJt.ed to the ;;!Itue.tiot ~iicfu of the' s'p~ne by ,d,.e .hyih:·,Cts~;llti" ,eoimn n o£' the Wn, the ~e:DIci<llUJ~ nonwmp,r€(Ssuh!e CQm;e11f('s 0'£ the a;bdwrunliJ ,cavitty. A.s p,resS'lJiil"iE' ill. dLE' 'iLho,r~i:.~L c~vity iI1~nm.5~ ~th a big br'C.§,t:.h hddl rund 'cl:tis' pressure ,is i!lcreased hr' ute li,;hreti:i:n ~ ,of 't'bilii i1 ~ lilld ohl~i,q\lEls;1 .more !lti~riOf :support ,de'li'elaps :fci.l. ... th~. spine. The b;lr:.ik m,'1i,!1Si:'!~ ,mPPlJif't 'li:be' !baCk ,[r,arnl, d:ue ba<:'Ii; 'f±ie' am! with, me aid ,of ~ bi~, br~'m I !:iu;pp.con i't -[[,,(I'm. the :If.fO[L~ {figl;l.l:"e 58). ,/\ w'eiglulifti.ng l:lek ~~, 'i;.CI mis eff~t;;1;. its milln, ,funCi:i;QDI. 'being 'EO !ldd rn Mteri!Ol" S'UppCi:r1l rather dlM, ~~ ~fptr :Pre5!j,UI'r.; :ff:rom the back,

1'iI~' concern of our '" tt<uiD.OO pn).r~s;[ond'lsllo is, that this thOffii::1C and! aJbclomiuaJ ptre!: S;U ['E' is <USQ b!:1if'],g <l(p'pli.e-d 00 ~hc. (W~OV~sctl'~!l;r ~~tu:n embedded in the 'li:runk, and tba~ dl~· 'itl:~t~~1: in P'.rf'SSi(:ll~ is beii'fi;'m; 'trnli~ltm '1IJi(i! 'thle hi\"g v~!rSf!h to the heig(ll~ ~d. dmt lh.l:s incre:!I:R7 in pr.e~~:rt' 'nas. 'tb~ pot~ntiaR tn eanse ilL e~,reh:ra'l.n~~ult'!.~ ~ccidctl'i:;1 such as. :tl: strok:.e r01'" 11111, :aflmrysm, This: :ig.ii1,Q'1"~ Ih~ !<L'Cit" '~Jil:r ,:the Si'1tn~' P[\E~ll.~ is ~in~' app~i~d to the' eershrospinal fhlkt, w.~'kh 'l;[J'aILlS<l11iitS, :pressure tip UtW~ t~ 5111lxlllra! ~P<'l:ce ,m, the skull llld mr,otlighotli\. d1:e i;;T~!JI'iI;H~l!. babrm.ci:rtg ,~rd;£I,~c'U!iltr :p're:s5ilJiit,~ across me blooJ/bF'".i1iil ii'l:t!e:rf~cr_ (6S"IJi!Te s-?}" ~llt:rthe:L'mo:r·f', 'nO (.lne: ~~!t$ under ,~Q5 lbs .. and cSqUil:'1;.S h Wi~'i!iLlllli!:t t~ I1lLn_g" Tbe IritrdigvasCWM SY;S,[f"tn ad:l,pg:]: to resistanee itl"Zilruug jru:;:t :ID;:e all (If the ot'ht;:r 'lb~'!J~ and systf.![)JS; in dIe body" "ltci E:his; i.ld."-1lp!.'1l1-~i(!l'!I ,OOCil.l.rs as s't reng;lh i!'!.c1:"~~. lmyoniC whC!, is ctl,pllhle of s_qua:lIw_g IffKt.reJluly hell,yY' w,!:!igluli js ,id~pted, for it in all. '~b,,' IlOOe:~aJ:y ~"'"al'S~ Jt. ,is; '~r ,mor.e Ki.k:e'!y d'i:~'~ the -advled' to "inhale on the W!ly' do(w.E] :and. JExhilE on the. W<1.y ,tl,pi; win ne~uiliny C~n~ 'W orthopedic: iIDjU t'J" than thil!! h wlll p:re}'"e.fII.t a C!E~ebii:'Q;"!j.':a!lCtlhr. j:g)iary.

In fae~! i'~ is :~,ood ,ildlvir:c' 'to 'iteadl trainees to [a,ke ~Jld. hold ~e biUS·I2.s.t brcam they tllD.

T.he V.ab~ t'i,i):l~ :mi:tIi~.v.e'r will p,re'l,l\f'll[ fuH more ,p,roMe'ElI'\S '~h;u h has the' pD"t"Cl' []tial to ever came.

S'Q"i~g tit! ,>!i-quat:

'h .. 'iI¥o:uld, be- :it'"heue,r world M rtl1e-.sqliJaI ,~u.~ safety be $''p.ou;~ by' One spotmer; ft, would ~;;L'!l1~ t.ime, Ilii!q:uir-e few,f'!I:'" peQ'p~e in, [h.e wei,gim:[ ,j"'9{!n'F.) 'fI'-Vhr.:ll n:,01.in~ Ilig, Dei]iVY. and '~D:tJi.1d slm_plifl !J©,wedifuitlg: mflet~_ Un[Ol'ci!,!n:3.ttly, 'wl.;: do not live-in that 'war,ld;. Welgh.~'US;e~, :tf.j, ithl:: :squar can 'be ,sru.ft'lde~rl.y h~ry. !i'lTld- are ~1IJi SlJci!:m ,ill posituorJ, ~ha;t ,~t ir. not safe ['(:iii:" one S'pOW:l'F 1:0 'work. alone, Anry S"qIJi.U attempt :or' set of Sq,u..ai:S; til e Hile-I!" :~s: 'W@J"ried ~booll,': <!J:L is IIJ.'ntemiU rh~lt he- can do, dlQul:l b~ sputted by- two ,people (fiStl'tt 60)1, The S'qll:il.f requjres 'rnD' spotters! and theY' ,~~1.rve to ]earll '[~ w:.u;ch ~nch b'liier arid work c:are:hillr ItO rn1niLil;2If <In, uneven ba:r if rhif:1 ha",'"C! to ~d'p-, The d;iff~t~nl~;;i:illo~dtirJJ,g Cr11Jje;d. hy one~}' jerkl.rng. rJu~ b;];!I'" up whil,t: \-he other g~y doesa 't is a bad tlliraJg~ iI pO'~e1Jiii:i<lil wii:\eC:k1• 9.1i'1.d it ,hM ¢i'i!~t,d mmiLy bd .injuries. But this is .<1J thing thai[ calJI], be m-;llu~ilIedj by S,PO'Il!:f!J'S. tt~r:rii 1iI~ Jrnow to do i~ better. ,a.nJi by ,lihe't'5 Ie-~f.,[!'~!i.tg how to :avoid: iteedi,[Ij:l!j ~, .sp~~;, A 'OID.."-'p-er:sOJi spot foli.' <II ~uat Ci!Ulf:!.Ol be ~fdy ,~.cil:;t1iml;,h-"!-h~~. Oae spOUe.r ~ltaj]&ing b~hi:ad. me 1iITel' ~ leanl..n;g DIIle.r wi~h ~ W,f'tl;ppedi '11 rB'lLrndi <lIJdI under the

-F~r 'l'_'t..__· 1 1l._...., .. 'b. ·'U • fS.· .lI _I:

J'ilder ~ wilmt~ .IS not OIl Y cll!!Ii e:ffil:.$r~S;Ullj; p-g~l~i;g;n, ,~~u! -a 'tcmmy lJl'f'1Ii~ctJ;ve 'iIlIlu. ILIIJlSiI!I:e O,1:I:l',

.Mer ,~]]~ if tile' lifter ,is SO ~~~Dl!o:US :;l,>S tio dNP the bar o:f1. ,hm back! as S<Q.tll~' wilti wh In dots' the gruY' 'p]'~!I, 'DO do? C:n~h ll-r CO!Jpled with the' fact rn~'~ ~.H.y he·lp ,~'!.1'exi C~;2 ] L{,~r by uh~

C~re'~p.1I1 ... d iIluid 'P1re-5!ii.Jm !I'I iIhf' C'IIll"dl'IThI '~I:!trld~ ih1I):~~ as. ;0, ,~';::!i1;JJ I: o ft h c: Ifilru.1lIf1 YI cm II!! r !Joio rI'<:5fi~J,c' ,dhr.D~ ItIf tb~

!ii1)l11'ii::

a1aori1 ~P!~<:.,~tllf~ 111 ~ 'C~~~,1 ''ta.~Cl![atu~ ,irlil:~a1i13 !119 ~ .I'L'"~!,llt @r 0:: rnnM!JI 00 CI;!I1'lNe.ssi,w ,Il~ f~iL'!li~ ftll'l!.~.

P',g,rlJ'£ .JiJll Cil!~bE'.iln VJL"j.(lI,t11l[ Illre~swe; dees r:1~~ witb sbuln.nn i!I, to!!:' 'i,i'IIi~hlll Mmlil;:~I~F. mOweJ,I)!!F I.b~ I.ik·ehblJOO o.r""DriI;:wjmr !li11i:urn iSi-I:lEcatty ro.dOI!f.'cl: hey iii !ri~lm]f:l.C'[!lJs hm~.(!!· m ClL"le'hirnl ',,reD~ull:ojlllr IJi(rt'E!i1;l1l'iiL ,~fii!l1Jl'i:Jn'y,- 1.'.ilfil iIle' '!'lK"'U Ur:i;_,[L '!foiwne tU1I!h tb.C'cSe ~W!lli pn."SSlIre~ !1~hiHm 'i.'r;.'i~1!"1 stou.-t:lillf"':' r~1.h:cr U!.JI1!. prcdl~s!) t!~il:m !l!I! r!Jptli!!i'ii!.

fig_lm' 61. :Si~t: p~diIi ~pJiLtitli!! is net dl~ ~ "Sin~iltifijl. It ~~ im~~"..::' l}l.U ~~tJ.: tr.:.mL"C' 1..1I1U-:ilSi<'lti.d ~btiIL tno: ~'trer wi U ijinwlde Cit:1 LY'

A s;s rSTANCE ~~RiQ; u.rniJ ~il\il-~:iti~ 11i~ wel\(~lH .iIII llilli'! r~k. il!J1 b~i' ni~ ..:mit'd iift.ltl~ TIi!:' pru~1i ~~IJlliL~ fl::chni-que ii;(!S I:be 1!'pUi1:e.ii mpp~y I.'ipwill'iril [:t'ir.;:~ ttj ~"'fj~ lurt rtI iM' !;oilS!: of'it f.,iliilt'C: ro r~ (tDIii". WIf!: [10. nlJ'l Dil'M' Im,l!l H~ Iffi~Ii1i,;:!o' I]M ~Iti~ .. .vi'II!:LIei:~IYJt'I'if i~r~l:r oolilii~ t.:!f bodt pLliiiir:~'ElI'irJ, 1;i~'Vt:IiI!S l[;j~· jX!~~lb,ihtl' >ifir mp~d ~tl,pL;'! .Ihmil UMeT 'Lii:C b~r i:r [[ f1L115, ~ hcrlnnm).

.Rtl~~ t;:1J._ $;p!1I'tti~.!.l ~oiftl!'l" aFtI!!lti@"!'i ::IfI~ il;!illIl,WOrJ,;;, '~f,ionr,;rs .'l~IILi!!' the ~~;V l'lCi€iliioo IJlwr tn ·tlllt! '~~al!'E f.!ftb~ t;:C;t '~['I 'i'!!".'FI:). ~ rtl~ '~i!~8(" (3i~s !~. ~ '!./!II!; ~~~I'.i !,l~ ibmtb llll11id.!:l en 'Iihr I'Ila1~~ :Pf!_d 'i!1~' fO'\"l!Irdll'!:r~.IC~'k: IlIr ,Iii Ie a;:~bl:Wo '~~"ro, ULi\ 'Il!~ ~Ild fiftb~ Dar t~Fi rig-mt, oo1!'~ !!!:(1} .. ll1.€ ilmflJj~'

11U! .. ort 1,!f!tf.t!r~Jld dI3~, ~f1t~l'l !3~' neta ~~J!'I to q;lIftr !ril1~ ">'pott'!!f5 ~~ . JI(:It ;ItWfUi\t8-.iirlcli OOf'iruE~at~d ~~ 1i!l'eir ~tro!ii!:. ~srm'nWrri.ellll ~l.'II?Icluri:g no I~t~t.[ln een l~!:(u.f jj[jtli K~lll. ~rn 'i~!el1')' ~lb.tltt'l\!'I1 ril!lliU,~.

In a. d~];e li:m~fg.ency; •. spotter' ir.l.~gh be abIe to' hi!p by SI:m.dliDg diroettlly !:N;hillId: and lPushkl~. up 0Jru. the bat' with S",En a lllYld posicion as caa be m1l'aaged, <1fI"ie1und. :he .sqlriult·.n-"~ ~rip :'U!!d:. OO[ F!']~1l1el1t. lh.i.s :tIla)' not 'WO$5 and if so e"i.~rybQdy needs EO take care lOr 'h~lf 1:l1"'gi1::cing !!I.W,Il¥ frO'ffi the< tJ<'I.I' ~ safely as-is possible. Tbi~, is a cempletel ·~voidable ~i~ationl 'C·fii!'th'il!t. indic:111:es tlrat eldtt[" ithe Wro{1~ w,elgh.t :~s: '0'.0 ~b.e. bill', 0. tb. 't thaee .~~ .n O~ enou h help j fJ. the w.e·~,!ht .roalD, Thin~ sholJj!d blil" chilul§ed W !that it does: ll'O'~ h!3.ppen agt!i rt.

:qtl'iliuing ifi:side a power .rru:::k .is. s.ometiri:l:eS· .l!le'Oe~ary, JJ thE' weigl_l'n; room is n~! set up lc:or~tly! .. i.e, m,1',i\' :ll1f:ta:Cf' ,0.[ ,the' .pJI'lIfCin~. ~g~i!:lSi! the P.~}""w.- reek :is .1:1t'.i1 flu:s.h with ~h!: imide :floof" of ili~ rlc~ Oil" if y"1fJ1Jif rack .~aik~ !'to :ltoo:r'! .ll[ will b nece-'SSary to SEll}' .Lru<rd.'I:' th~ .ra.ck te avoid ~tepp.i:rlig down ·OJ" over iliiu~ 'With. the b~r on rile bock. )\_nd. if: there ,Itt!:' absolutely tiC sP@Ut."t"S and .ilt. is', .:!!bsoluE;e1.y :mteces5i1lJFY Ito sq\'i~l any-wi.l'· ;·t 'ilvill have ~D b· do<.lJe.' .ms.itk th1i! rack \""~idl the piD~ Soet. t we ccrr.rc.;;Ct heig:b.t. Po,wel'" fiilLks should: be desi&nt:~ with a. .heavy tEI.iJorlh :~ can he .m~ :Flush. 'llivi'th 1m adjiilC.fl'l/l: pktform. :!ilO' th ._t mom: of die . mae sqUAtS c.:in: be W llkcd. OIlij! .qd with 'U:p.r:tgh~ buih with :the ,CmTeLI[ dim ·nsioJ]s SA:! th~'t if JleGessa.rf m'c cam I!:ie lU$ed: to .s:quiU inside. 's'qij,i-atti[J.g-.inslcl~ ths ,meh as a. :i:[!;liitte:r of .r~~:1!;r ·p.mcl:i.oe b i!ii·um'f:itllm.I!Qg. 'L:nJI m~ght be dEcta!lied bY' d:re lack of proper equ~pment~ but whi;!:r'II :iqUELttLIl,g heii'7 i ~ ~re'!lltt:1O a Fot~iIlci.al.ty d<mgtro~' sinIa.n·£:tll lot the spot:ret.ll: and t~f'J:r ba.nd.'il if du.~ bar Is inside the :i."tlCk. For' the U ftt:'iF'~ the ll:lf!.tight5 visible p1!rip~el-all.'m f']be !l di!ii~r.illC1:iQ[1, rheir presence ,p.oss~ bly .1Jlrerm,rg tho: b~T p.ad'i in an :arm:mpt !o. st-ay ;W.1 from Go:~:t:, t.:t '"ritlJ, ·[hefttl •. 1\ 'Ila~e .rack widt EU.£fio»eot de-pth fi::ws. mast ot this. Bln: ~ti.ttritll,g, outside me l'at:.k i prf{!nhle~ si.fl.o i, lv~jlilble Sip . U 'n remove the only :rt'Oi:son [0' sqi)jgt mide eae ~:n 1] property .. qu~pp.i2d wcight :roIJlIli.

Sq!Ja~Eil1; in a Snlli:r.b :in . ch.tne· is: .i1JIl, oxy.moron. A Siqu; l (,.awl.o-t: he perfof.lL'l]ioo.!Un ], Sl'n1t-n mElchirlc, as u.ollLM bt o'~rv:ious f1:'OHI! ;til p'l'ev.to1\J!!l ·disms:sion .. Sorry, And a leg p~':i~ machine -. [hCi ''If[p Si![.d," _. m:ay' be-even IE'S5. uselt1ll Both of these devices reserict moy:em.em in body :regEne!lJ!ts [h~Jt. :tlo:r.mally ad~'!;Ji.5t ,Pos:i[i.o:o dlu.cing ;I]J S.qlliliZ, rhm .reSJt:rl cti!U , the expf"e'Ss-iun ef nermal bjomedlllnics. TIle les press IS :p!lrti~larly heif.i.Ol.i5 in t.bllli~ le ill kilWl the use oJ b.llge

. ei .hltS, Mid W:r'!n:$Olf\f he.] E~~W UDwdir.~~·edl b.r.:l:Gl&1Jlg.., Plc&'re dap thii: [J(';:t;;t .per,so.t'l I!.h.;n; tells :y.ou heleg,-pl',C'ss~d a.,dlJous.md pounw. A 1000 lb1 .. I~ press is as If,rdcv,ilIfiI as -a 500 ·Jib. qlllaJ'iDer.··· .squ 1 •

.Pe~~(tl !6.q,~li:pm.e.n.:t

There' e}l;lsts a wjd.cva:riety of p t:5:omd lequiJ?m~n[ tIl~11 Hf~ea"Si .like to us , En the weight rocm, The reie.v!l'u. q~ti0I1. ]~~ ~ hid] eqt!lupmern: i$ ·t:lISE'fl1~5 which is not, <If.Ici which hlS n e pwu;;' ~ ~ , . llin :1 $u-tngtlL piQ.g~m? M.rnt of it . .1('li;u.ally .filiUS' in the ]a5~ r<1~ecory. SUPPLl(Ll,j<\I't; apPiimX has absolute~y no pl;).~ in YOill mr.::Qg:th pJ.'ogt'llm Q1' yonI' W:e'~gllt 1I'00m. These 'thID~kS 3U de.signe&. to help paw~rIm:efS tif,. mO'.m;e weigh:E U.,;Ii meet where su-eh ~ui.p.-.m,eDiI is. :piCI'.muitteciL Please :url",d~rs.und th.!$.l~ftimlg'J[tlO.re we~ghE ;,5 fl!O~ al'!llO'.ys [he same IDmg as. g-~nill"l!~ S[l'O:~.gJ T .. For [be same reasons of a~te£y .illld .s:tr~ng.t:h prrx.it:l:Clti:Ci'J}! we·,d.~ not do llitf s:qun ;5:'1. Qd we C)D'fl(:ll. U~ 5'qU'ill ,Y±t5~ be-.Ildi's!:lirts. de'a:dlift wits.,. really J(ight i!md[,~3ir. and myth.:ng i~s:e ,clevdop~dl by ree-ired p~r;el+Lh.er< "x- sale ro rIJ~fi-Y'~t.recil'e~

6j,

PQ'wedilier~ teO, arrcifieia:~lY' add we,~gln: to their.' l1bs, This siIouM he obvious ill LL,g~t o[ the p.1,ri~lcjp~.eS ib:,e~.dy discussed regardin.g s~~Ii~lltW1g, i:li:!]d: ~rel1:g~lm,

Less a'bvic~Ll!: ~ ~h(O 'role o£bel:~ md kn.t:~ wrap:}." A pl'?per'ty' cl4:'Sig;n~d 1ttRd, ~ju:sted, bc1'~ f5 'iillSefcl O].,S, a :s,~*ty ~,ice w;i:um . .sqw:ri:tti:ng: heavy w,eig'ht5. Tl:te [tote' of the w,el.gh,illifting belt it-arvirllg j'lJI5ii been dmc!llisredtJ .ir should 'be stareI~ drat a belt protects the 'sq)me. whi]e ,lli:ffrin~ beavy w,eig'b:t-~j' 'bil,U, :i\ siui'[, ~ctui~~y :!.U:uklfS. ~~3"vy w,e~ghli:s e~!ei!.' I~ :~$t. By :s~@r,~!I.l!13 snm~ o:f lhe. lri~e.tic

f iLL~ ~ri'""" b 'I" ; i. ,; • 'I ..a L dO, L' ..!I

enr,;tgy 'Cl 't:_~,l'E ~~.cn..ru"ti M~!:i- e 1ii;SW:, ~;n~ IUD me ~J,~ 'rnalil!:T.1oll 1.111101,,11, :!:oLi~ ,,-gm@!ItITZ:):$~ ',.::1:H;;rlil ~IIiI;!!,

mmcie undf'_[' the 51J1itl aad me.a], .miikLllg dLillt ~ner,gY' aVliilahl.e tu thill: 'liE'wl: as he rehlon.r:l;ds, up, [he ~ii: 1:!l l[1 ,f.~ct ,;)U a:ITiJi.e:hd ~id. II oo:ukt he <tl"gl1.ed 'ma't me be'lt ,~s [O'O~, but :!pir:Ll~J..SUJ,P.'pm1: !ti1d. ~~fe't.Y ~re r~iil'Ce~~r.lt; v;"h1k: :!Ii, iiMlu:~t :20% [}!t:' ,~@:re ,in e~~s: 100f tb~1 w.hkh. c,ould bEe dO-mJ.e UEuided

- ~ ~~

, "_I

i5 {iiJi.'itmUJ)" JlO~.

A pro_F:r.ly d€signe.d, belt is .f0!l.l.[' inches :wicle all me 'W<Ly :lII[oUlJ])ci" Mal:ll,y ,miiUi,oDs; of Ch8t11P:r l1;.!lI\lzy bel'i'2!i have be~. f!!l'Q.clJU!ceJ, ~th two-inch, 'bU.c-kJlfSi ~i1d £(CtillS'l' ,fill,d eimer four Or.' six i~ilCh baeks, These Mlll,Uii'ng: d~vit:~ we-it! d.e.sl$iPl!ld, tly S@!tle-t1~r: 't.b~1 ~!d, not 'u:rgder~t4L-nd l'l~W ,1 b-el-t works. F o:r itt to. ,bJ:JJicT.;uon ,cor.r~tly it m;!iJS~ iiCt iJga1l1S~ th;g ~b5'j nitJ.t dw b!llclL, md 'l:he-:r,iOi' :ii,s; no reason fOE ,~I[ 1;0 'be wude-.r in me b.aek. [ib!lll in [her from. Four inches it"l, 1:lbGut d-"J.e vrinest 'bell: r.h:~u m(iS~ peo;p,le. !t:~il.gt!!; b~~~n, ,nh$ • nd hips!, ~:adl, SiOm.e .&ho.T~e'-i; kids< :~~Y' !t1i~cl, '1';;0 :~l!;!Ike ;;'Ii, t.~~,:l'n,h ~'It~ rhLckn~ss is, lmpCn'un;f in ,tbllt ~,'j,,'ery ~_hi('kj liuTIm~t~ ,slj~e' b~h feels ~t2'ry good tllnde.r Ol! Ibig wl~igh;t:" Its aJmos[' oDmplg'!:e Jack 0:[ sit'1~i1!tt:hlua:k:es fUIF :ll, oo:mfCl'I:tiI:'61~ ndi2'" SUG:h. belrs ~~e' ~~l'Js1'Vle thQU;~, :lfIJd ,~ur g;ood ~llgie-ply 4;0 ]e'l'~her. beh with ,it goo-d bud·de w.il1 w,otk. E'\,I\e~ ~ ~vdl,-m~_(~1;! 'V elere bele wi~l, w{j~k (fl~:re t;l)"

FigNt1l! 62, Milli::J di ffi:retll, b~JI, Lyp!!!-5 crre' ,up;p_.r.op-nio:ill' rm- 1I~_ "fh~y Iillli:l, b~ I~!fue[ 'Dr f1ihriG:. JOISt-us !DI't,g ~s I~hh 3100 Jit3'de '",~H end :R.'1C ~tum~l_

~ ~

A ~eh:. should b~ used judjei'ollsly', pmsiblf' ,m~rjctecl; Doi tb:e biS'[ Wotm!L-.Il1IP nmU, 'w·!JJffk sets, if. dl!en, $O'!ne [ra~fte~~ wm i1~!: tt:q~r.e ~ 'belt ~t, ~n; .far ,mud'IJ of dtt=: early pan of ·ihci.r ~raini~g d;we:t, iill1ld if th!.: ab:s :ite' :sitti~ ;jlnd, the oo&U:riiIJilj"llH-e-d. :m~.y _pref;~r' 10 Ilr;;.Ver' 'lJS~ cne, 'I'his, is !it illJdg~ttnt:':IL'i call, Q:J]~' dl;llii 1l1li15t he. ttulde 'wIth t'!heo ,Un,p1Jl,t: 0:[ the ~l'".ri.n~el' OUit it is probably _prudem to er,r, 011 m,e side o:f ,s.uery if d1en i!;l rmy qU~~lfi1'll at ,o;!iH. .~bOlH iE, A ~e.]t wij]!, :~,Ot prevr;:·nt ,~ U'li;Ilitk f1ioti"t 'geuirag ~cl. ~{ayi~, $.U~'Olt1g;= tthi;r,i! b p!~f,!ty '(liE. wm'k ,fo!~' rh~ url.t~.k m:YKc'k~ evert i'~ '1ilI beh is WQrn on h~ary sats ,_ ,tfitd j,t may' help the trrunee: 10 ~Je'ly s:g_II.1'l1~

-

!2m!QU.i~;m 'We-,i~hl lO ~di~c.1ny ,u.mpm,r,e ]lii:.~ :'.!'~rm.gdi. 5Omt"ii:hing, h~, :~:tti:glu, not he able. to, do ·w,~i[hm:l:[ ,it,

Kru,",e Wr-.:Ji'p~ :!!'e ,iUlD~ber rn~tl~ L"., The' li,r,tr"51 Jnnj o.riW O'f the time :i1i traiaee 'UseS, t~gll:~ W.ft),p51 'it'D@': O11ie"wet~r Or ]clilger b.ea,vy kind with the various-cclored .s:r.nPIi:S, he .is d01J'lg !:O 'to: 1ift mpl'e' we~th'!:.. The mechi1lniru:Jl :i! th~ !'i~;ml;l: with wraps, as witl::i :ljqw:t suits, 'hI d~.e ah~se~(t! of

~ I" L ~ ~ I_~ • _I ~ ,]I • ~':L ,JI ,""f I I!.. .! _t'.. 'I'~ L _ ,!UL [fm) IiJry i Atiltii.' 'W,~8 .InuS'!:. ee QJJi!.5~lU!C'rc'i.~ ;Uw usee '[.0 ~.i. 1 w(~r,t:' 'W(.':J gruLr...s, .triu :;Iil~Q;tl.~ I!'lor IL!"':

W:Orn. 11 th~ w~i~ht 'C'an:ilot bit ,!;quat:t~d withe Ln, a ,s,l,IIlt ilnd Wl';;qlI5;, ~t '~s; lOO hea'\F)t. But ,in the, C'V~Dt of cen:.ain :k flQl;:' infu ri~:i,wra.ps ,C:ll1I, b!t= hdpfulll~ U'S.ED CORFtECTl Y. If t~f' lL[';)lil)ee has om old. 1 i!jlln~lll rnju11' rnu,l has ,he~l>ed, as! weoll 'LS it:"~ gping ~O; 'wr~p$ :tU'"E" u~(!.!l~ to .,dd ~G31hntlr te the knee (fig-tire ~:3). A n~t, ''''~L'1lLP adds SlO:lnt ,pre~lt!m '~Q the whole l .. nee ~~t;mbly"

I-lg,rrfi!. IB:" '!;l!i'r.l,!p;'l; IIi\: ~!IlJ ~!J u.ss:i:g, l!'!' 'I.nliini:n.l:i \'L'itll ilfi Iialt IbjlJrf~!i, iI.lI!!I to 8~ in Il'n::~j[ti~m or [nJllm:c5" i\.'Oli' ~D ~WIH lOO~r WAi~1~5. ili~ lil~ti!f wiJ-Jk!j in l1!fl!!Nerl iIllilrl!: CClmp:iitii!!D bot is l1@t 'S~I iil1:'I,~ fOr <cpiim.lol rtil!J!lEl'll[l;F !1k,rd El1fiI~Jq l.

~~'ci~g ~lmGst lik~ :au e~l)l~m~l c~p:5:t11e, as well as m.u~[ttlil]ui!lg "'ir..1f.mlh. and pi:'Olfid1llg some prQP\fioceplLive i:U:plU ~o the ~~i'krn omd :!HIp~.rfkQl srructures {~l bd(, does '[h~ .:tlmc- 'rhing ,if used (,Q.I:"l'e~tl;r). l'h(: C;tVC<'l;t is '~hisi' if the wr.wp.li arc 50 t'i:gl'H thar 'i:ht'J [Qil,l.:_ll' be' loosened d'u.rir:lg the workiBlIl~~ thti'il they 'm :a'0tJ~i ;JL ... ..ti&s and nO[ as, ~UP.lPEl:f.'l., U dt't 'wnps can be kfp¢' ii:lill. for tht: whCiliB ''Wlo(rlwl!.ilt 'widliiJiLU Clcducling bloodflO"W' 'to the ~ower Ie'~ dlt~y

i _ I\.~ '. ~.!I I '" h' 'I' f .

~re ,ruqse eJilQ/Lq~:n '~[~ l;;onHuer't;l:s OIl1YY :fH.!P,PO,rt;iV,e, Some . ,e:a''!,.'lf!i" pC!w.er ~, tlll1£

'!JlI,m_P1!: are sa hea,vy 'm;u: IthlO!":y reaMO'~ tl!~l:llmn:r be 'i!i!'!£i:d as :l!j 1 OO~ support '''i?,IT<t,P" L.Lg'hlt!ir "W-ri1:Pii are :avai]able, ;.u m_Q:i~ sport;Lr1g' g,oo&;, .st!J\re'S, ~11]d dlifY' 'Wotk fine f'Or OUf." ptlrpme-.s" or

ifi,j:bb~:rl d,tHh 'knee' slee'lfe5. GU, 'be'l]sed ,if ww:-mtn, ,IS, 'me: ,pr.,ilU<I!r.y Ohjeccl."ifE,

I[ mall is net :p:ro'1ided by dl.f f"iciUlJ\ as i[ ~h(j~1d b,,! ,the :uhl~tt:j 'wilt rtem to bring, their own. Chink is n~e~~ty md 'im'l?gri;MII~ 1i!,5' a 'way' 'Co :I?'l"e~[J;t sore ,b.an.dl1i :and, )f!x~e..ssi'!Je' ,e:t!Hrtt5 ,Cn;"'ITiliLtICiIl. Y ~-lr;1 :Ll n];llL~~3 il ml1'!:I4S, and 'kirtb: ,mllilst DOl: b.~' allOiwecl '[0 tlietuiU.y ~adlf! in. il~ ~Jiut tlwy ,sno.ljjud be 1€,.tDiooUJ'lilig:ed ·~o 'lJIlif i.'ir prope:rl::r a~d, 1:0 try ~(] kE:t:-p :ut Over ~:.h'r: dl.ulk :b~ w-nf'lleV;fl: poosibh~.

Shot~ :;lift! t~c O'.mUy p.cea: oJ ,eqli.iip(m..e:ru tk.T~ the 'Lirrlline-e aG~lJ;;ill,Y' needs to OWIl • .BelrSl and ·Wj'~p.;i~ n[j![~ bt'~g :riz.ecl ~it~mSl can be awned 6)' the -[1l!~.lity :provided it.h<'i.t measures are i~l. pL:!C'e t~ p:r!2'\renl them hum. "'walkuli1g on" .:5ut a, good, 'p~ir' oJ :5ifj;U;;J.l: shoes 'i~dils, cnoYiiJ;h W dtiii ,effiCteilCjt .of Wi' .itlDVf.f.fieIU t:h~'~ the· coo~ hi rn~ly ju:>trfied.. FClf ;;]III~'"'I¥he:Fc :h.com $50 -[:011'" 'Oli. used prur ~f) S [to f~~~ ~, :fu.li l'Ct;J~1 p·.air of the: neli!.1'est I;\clida-s w~ighcl~f.u.l!lg shoes, OJ. pai.r IO£' shoes HIfJk~ a 'b~'[l: di'rfenm'b~' ,i;n [h.e' Wi:ly :.1 .sCj;lI<L'E ~e.d~ (fig.l:n~f'· M). The :llladlil :fe~ruiJ.'e of ~ :S~t.ll,u: :~ho~ fiS

h~ b;tk of hed ~Otn'pl~ib;Jj;~y". The dciv· om oJ ,lthr:.; :bottom ,$f5ilm~ ~t the :[ICQ.f), ·where dIe':fee1: start the :~IDetic c-.b.am_ If. the C-Oifllratc~ b~~e-:tl the 'f~l and rhe :l]OQU' is: ~ ~utshr gd or .;ci r ce11 ,of l rof;i_l!'!Iln:g ~lm,e, a ~:vee'n~gc oJ thY!: £Or,tel: 'Oof the drive ·wlll be absor'bed 'by ~h.e COJI1JpI'e.ss.~o~. of the cell, 'f.Im.i..s GO'nlJp.re;&S:.i.O']] ,~s: :fuf.Lf! .For.

ruftf:lli ngi! bu[ wh.en sqU'il!u:;·~t it. :iit~!b1tef::r; J t1!wel' t!".1!nsmL~ion ii:{fidclii!.q ,!.ttI;d dcstfiOfs :fOQ!

L~·ill· U b·' I fo . . 1. • ~'IL _t.

:s!a.U'~J.'o/.ru:ta l. oeI .. otl!!lg mrerreres ·~.fl'U!~. 'w~

re,p'ft)[;h.llciibiliF,f of 'the mnve.Illf'.nt l!):a,[Eem! .re.llde~ti:l!ilg v,~n~~]y .every ~1:Iiat ,ill. w:~lilJ!; !i:i<~""f ~):pt:r.i~fi~ ~nd pre'l,\'(i,n'cin_g dl~ &CVI.i;'lQP·Wl1!l[u: of th~ ~.t. ,ft~dimi~.i!j~. :5q,ll'llil'ciD.g .in . .ru~g s-hoes . .is.1li.ke sqU;;1t[illg !OIl a. 'bed M~y :peopllf ~!I: away w,i~:h il fer .ye~.t~ but serious 'tIi-Ufitt:~ i.n~~5'~ in ~qu~:t: shoos. ThIZY aren ~t '~.J1.i: ¢x.P,£'rni.v€, ¢speciaU.y compared to hmnrn: ,[!lew !t]m;tjf'·hi~ud <l!tJMe~i.c .sl'l!cES<~ ~nd [h~y :i:'ud~~l1y ~i"t"~.pr~vc :tq~1i~tti:f:!~; cffil;icnr;y.

Pi l:la]~Yi ;i! Ibr~iZ'hvard about ,dothing js. in . order (fig)!lfe i5~), h. is: b~r to §~ULlJt i;n :a .~~ .5,hir.i;~ i'LS' opposed to' :L.ltwlk ·t:op, hlt:~~~I::' 'L'c:l'~itu LO~f more sltl:~, ihm ~n'ks arid $kin i5 tiJiik wh~ 'S~ilt:y, and ilick is nat good :£01' keep.Wng "he' bar in place, By the ~m;t€ to3!:e.n!, 'the shin: ,sholillld be cettcn 0:1' SID/5Q" ,:i"I!~~ ~'r'!Qfi 0[" ,;lilt

F~{t~Nt~ M" Wil:~Ll~!irlU~l~ _..::f'lo>;:s ml1S~ il)~I.1'l,(id~ .1):. 5Daill (oo.tilli!:': wld~ 1i~1;': [-WJ!C ri;ln11l~~~il'!il~Ly ,:lrl!i11 Hiti!::: $Hp"'p~_. :!S~, il;l!!.tal'l :s1'Mi;:-s .c~~ suf!'kt fer ~hi!: pliir,pi:J.!i!,j: bill f;a·r thL!: saliTI~" r;iV less, (i(](ll!1if,lY t1~e lriI~(i)Iii~ iI.."2!D b!..!y III ~iiI l,ai,F 0' l~nir'l.S :sl~iit.es d!.'Si~!X.I 5'pi.'1dflr:::'3!ll'y fQr 'I~lniflj,

64

_. - -----,

~ynth~tlc for dte' same :lttasO§j. ShQrts·, SWe.1~ 'Qr ~!.E]g 'pan'a; sh()!~'1d .dW!iYS: be of .sti'(;lt~~ .

. ma~[~;;j.L Thi:to is :;.r-c;ry LL'n.P Qi.rtan'[~ beeasse if the. tpilll[j :grnb [he le~~, and they 'Will b~i!!.u5t' of II'l.e. S;W·~.tt:i -a IilD!II-st~if'(eh prl'fi~!n1l 'will .t:e:uriC'i!: 'Itl:ill::' :mO'llorn.~rn IOf me' IE:il;s, ~nJ aher rbl!: :rorfil:li. Dino 'wilh :i~011}S; ili-a~. :stO,p right bel.ow m-e l"Jff!e, (;ven.if meY' are sti:'e'!:.d~. Mid-dligh strebl:hy :dJCJ(J:"t:.5 Off :si1'!l1pl~' g;~Jy swctlrM. ~r~ the '~e~t P.;JJjt;S feu' trainin'~. Clorhi ng should J10l. <1Uee! mDIWe.nle±lt. :~n tL:tl1 w'llIy. and shori~d n(!'!,l"\~':r" Igv-e'.f mU:.e' it' h4rd~T to do ,... thing m:l!l is: ·h.:J:rd. ~]r(:~dY·- .squat '00 if.' ree dr ..

Ft~tltB (r.5;; i\. Y2ir;i~ty OflC:l~iaii~ ~¥~ lioc f{f.lpr,01l'1i\fi~e '["til 1I1!lil],iIti~ ! -~,MrI!!I.1!R !lt1'W,w!r'~ 1II1-G p~~1ITl'id ~biL Sil]~ !i;!IJ., :d1iOO;[~. !:iitlimclr!!'(tI S'i.';l~r,s. !;!16g}tl~'!lre aU &l'od tC'IKI~:S' riftJ 1Ji'I[I~s:...,IEI'J~ ~irns O'tiil~11 ~y p;;IDI!;; ~llo.t;llP[1ropl'1$,A.:'.

T" h B'" h 'P''

~ ,'- 'j ,',' "~' "(- ,',-,' ,-' ~ , - - '; -',' 'I'~ I '

e ,.eD'C ,;, " ress

The: b~n(h pte_S$ is thr;:: :m~f populwf.' ,e~~ise in m·e, weigJu: :mo.m. Tlte.re· :il'[ie ;!ff:'I(rer-J reasons For' this; SO'J)] I:: of thc;;m. g.ODell. 5(:I',m.e Qf' ~hem itOiL~ ·qWle ~)O .;G,ood- The -g,ood !i:'~a:SO:[r:Ji!l in'i,~'I,i'e ['he incredLble b.tnefi6; of the exercise, .;HId! it'S· ~CipuliiiiinrJJ].1J;S -an .~ Imequ:ilitidib-ui'kler or uppet hody !i:U"f'J'lfglh. The s;illy O.i!'!J.eS ir.l.'vO:hi'e the' exerciseis t>enQency to iJ:laike the ""peQli;'" grG'w Ii,:Nc~si'il,cly 'when high r-eps art l!!l~ed (:tFld. :t.l'l,1i!ll:y' ,[Ii'·ain.ees:~ hnptr.ess.:loJlI. dUlit these 'a!lI:'E' 0001),. jlIucl, the bet thar you gel: to tie down wild", YO'Ii! do it.

'TI"ere an' lew gym1i< left ill the wl(l1.~d that cloD;'t: have :a f!r'l1lssmg 'beruc'ii; jljncl·~'{)·t ~!"Q0i'..~ .~~~tJi1= the bench p,ir'~SS, ·:tLii'I;t:e tth·e 1951ls~ has become di·e .. mOO!;: w.udelr;.r,;eCiOg[[izedll"e:i~t1i;n.l;;e m.overnmiilt ill ·the wQrld, ·the one ~~A:r·cn:e :m,o:gt :rtfp!l:',e~[j.[al1V.e in ~he public· .mind. IOf iba.rber~

•• L _ i·IL._ •• f ·i m .'I' ;J ~ ~ L'.

tfiUlIl!1:E!.g, tne ex.et-elSe tae vasr .n1ilJonty 0 tfmI1'ti!i:.'S ar·(;;. :mOSt i·~eJiy til) ~im t ~~ D.O, -.Jifil:!l. '[nIB

~~se' most. ,af~:ef! ~ited abC!~:!.'i[ by ,Jnmii: people .if they are wtE![J:'.est€d: .in 1ro~- :strong :yoo. iH"·C'.

Man.y illb~',edibly $.'~.rQ.ilg rn.en, have helldhedi 'h~g we.igIHS;:~ lOil~. beJoEe the arl,'lle,n'~ 0'1 .[[Lod~J:I11 s.upporti·ve shi nSI rutdl ~¥:en good bl'!nJbh!:S' .. Mi'!1i1 .like Dal!ll, H~'pbur!tl!, P·;u. Ctlire'}1"1' Mel Hennessp, Dnn R,em.imoucltJ, .lint ~1~maJD!) (who ·ii~d .. Ui] ex:C«S,!; 'Of: iOQ·lbs. in ,a l":bin. ~'he~p, 'Whi.~ t·-mirt}1 .It.t~d Rt)oo:~ie.li!Y were S[f.ong back i[] the ,early dilYS. o:fpowc:diIting, 'l1IllhoLJgh ,thlE wdg~~'~ l.hey l if'!:ic~ 'w(l!U'I~ ·~d '~·o ~ar, ~(I!i;rcdy U:I!!i:'i1. a.l1e;l:d :!I!'[ ~.lls,t C'if'!I1£U1y :lil4I!no!IJJiI, meet, Ar'(l[Jmpli~fuJed pO'we.rlifter.s of ;\h_ti 1980:s, rn~rt L~kt' L~rty P~ifi'Co.i ~h.~- ~Jl~diMc :MIk'f. MdJo.(~ilIlcl~ G~D.f~· Heehter, John KuG. }.efu Brid;g;e:s! Eill. KID:~,m;~j ·r~ I,iekey .D'iiii~ Ct3inl a~d 'Lht: ~tc:!'t Doug Y !i)1!U!~. WErle ;tr.i.[lIN:!;e'f$. Q[ the' be']1u;:h .preS$~ willig :nH '[h~ trid!>!; ,;iii tt;b~Wr diUspmi1·to e5.t.lob'1is.h 'n'j]nolmbl and ·wo.rid J:1lt·o~';:ts i UiL ~h~' lifl;; ,fig.,i¥·e n.

The modern version of'm - b~cl:n, .P:~, til~e mr.;· ~~l,l~~, ~p~~d.~ O~ aID'!.ath~f. piece 1Ei:~' equipmem. for .i~ )'1m:~cutiQt(IJ. UmJt~n. the 'LII'pr,~gh:[ ::rup.lP'm1 'be ilc.n. c~mt: i lliJ'tiO 'widti$,Pna{! IIJ!~ in ~b~ 1950$; tb~ bM h~cl. I~ bl::! pu.r~~cl. :tiUO :pot1~~i;oo whiJiB lym~ ·00. the Ileer, or ·"ihi.~~· '~iog' OIl ii :El1it b;m,chptilloo ~p froID the' 'Root over dl(!' h~racl. i i"3.'E·O PQS;;.Jot.' CtVe;[' ·~h.'e chest .. Co.t1trn~e.rsr ,llibolIDcilecl . .<J.(S· t:ec'hl1i,~f' W<lS evG]vilJ;g~ Wci:th q1J~(ioo'5, OlLbo1.i:t· the ]cgitim.~cy ~f ~llll~~s:nitJf i:~.

- _L b· - . _.'1'- f h r; ~,~ 'b-'U~ ~a... ~. 'L' t.

'~t:ET1:MI,g tne . a:r. taro pqSol'lU.oiil tne iIiI'S!=" ID.: a <eiiLV.e U·O.1IDJi me . ~l,y:, ~~I] '~JILl: w-e '(lit :;)In, ~rclIi!. ir!l t!1t·

kr!i!rer b:;!.{;kj rC;I!U.~hii.g Jeh~n:e i.SJ.~(lflig .P:bysica:1 culrurists all c!lI{:l@'r ·!the warM •. N(l .. ~ .. ;,ild_:a;!'\)r [he' ~m.iCr-· SihIU~!IlCY newfungJe:dI bell];ch'P[~ ibt;l;J]i;;:h 1$ st~J!l:td equlpm.eUE, aad only a :few :lnilQv.atiViE. '[hin~e<t:S iII tbe powed.i:iliing (lammlUI~i[y bot:~;er wiili dtrdlJ~~ dL~ ~~~[!:t:ls~' t'h£ ~j'lJl ha'mer; ~t'!id .maybe b~'[;'Ee[t' ~ W'il'Y. Afroer' all, '[he lUore :i:ruvd,vecl the n'S[Orise1 the :llJit:liL'1" 'rJle OOI1<C{'i:ise- ,Lll'VQtv~, Iii 'Il:rm3 Olf' mu:.~t,:J!C·; neree, and conrrel,

In f:a!:t" the d~,m;'bb(;jl VU!J'LOI::i Q:f di¢ eeercise, w~:!Jiih ~i;4!;.iaHy predi!i!·e$ dlt, barb_elJ ·vers~.o.n laue 'to. :utg Jess s.pe(;iIllJiz.eQ eq~lipm.e.ll.'!l: :re.qlJlll'i:n.rae:IiiI't:S, Is' f!:tO'!b,:j;b1r _lij beuer e~r.ii$e for·nlOSit. p:utp[1~es: other than pOWf':rl~hit1ig ca..m:petido:~."T.ms is, espedal1y 'U~ if the: · ..... r,e~~:rs tl,Sf;;d a~ :S'J.f£demly h~~rvy; ibilkng~[tg' cl~~' ~b~~ity oJ '~he lifter '[Q ;ac.tuilly fi.rus.h;a set, MQs:t traiaees we. d'U~m: as a I~:gh.t; [i;;;sis,'t[ijIil.~ mDiitC'mi;H]!~ :iil.fiU :lite~r' npil?:r;eC':t~i\-e hOlW ~:I!ard die.']' are or ,h,Q.w

l1.S efu I . .Jrey ffitl. be, The'f .1lI~e· pe-nor.rm;o an a simple 'fiI~~ h~ncih;, .flnd '~'fikiag t.he dumbbells. Oi;iit !5J dlE~ niCk o.r oJ'f tho€: ~.oOil'. genill;g iiIJIl:o position ·an the fllllt bench, :ancl, ge'tting np 'wi~h 'it'bGm ~fu!r (he ~I. j S' ~ l)af~ ,p.1'[,~ of [he· :[Utli. ]Jumhbf!~:~s: - 'beiillg IlQt lied, 'iJoge<lh.el' .it!] me hmdS as

---

I

:Rt:tj~ 1. 13:i;,g OCIlCItI fJ~S-ses lillW b~n BlUWSD' f['if as tlj!liii~ <Ii~ Ill!:: H.i'l: i];35. bCil!!'1 ~lft~~iJ. CI!J;;:kwi~ fmqn ~ Jii!f1L: Mi:I: H't'~~sy., J'ii!1ll wlm'i,1Ir~., 1.1l1Y:t' !'f.3r.;·iJ"teo, Mi!!;~' aricl~es. lRi!;k~y Dal~ i[."r.itil1, '!?til C~I:J. tI)otig 'Y"1!l! II !'IS " Em ,Kili'Jfl1iii."l', M ih MC'OO'ruU~ R;(M'il'il!.: It.:Iy"

w.ith iii. ha:!I:"bell-· .[',e~iUre· .m~[',e· a~d"'~I~, coascious (;i;);ra:~[(Jl.r ~Iid! ~1It'; djJ~f!Efore h a rder '1:0 do. This is

n, '1'..,' ,.~ ,_,' IL 'I." h ,I • ~~f. IL·

w.uy '~~r ,~t,~, net !1.!!O'nj~ illS c';:UtI;[l'JIQ',hU;r ,_ '~O 'tlll~ Iio'v::i,O~'l' u~· j,'5, :mu'!;,' ,IJ:)OlL't'1 :L.mp..r:>E'.M!ve to .u .t ll:ng~e:r

'V.;<d~~t:li '~h~[JI :i:!t is to w.ot.k h~e':r~ <l; thiElg t:cJ1 b,e' kept :in :1!lI.:illld. as ylQtIi ~~~,~, all '[he. Hfts.

Nev:-€n~Hflresg, we wiH ill. '~e. "heiJiih p.reS'Si~1Jg wid] a 'Mrbd~ i as the wl!:~-gln ~F :history 'ilnd precedent dem;;m,ds, T.~~ beneh pr~~', er S'L1pi:r.Je: p-!t~s: (Q:tI:1! oiX:.sia.r:rOlUy .l$i:ifes, old l'Ie£ereflc€S, to we ~p:ro~~' pt~;'QI m !b~d:_ly ~'(nJt~, 50Uflt~), is, iii 'popll!lli1lr, u~hil enr,ciSf!l mcl w;e' ll:H.!I_!sl be pr~p@red 'tiJI kc>;1r'Ii1. iit and teseh ,~!i:' c!'J\rr:em;llr. T.hrf:·ib,eJflcn, ,P:.t''ei!ilS: ,is: :il!rg1;l(1'b~.y the: be$l~ W.1Y '!:IO' develop nllw '1llI,p'p:e~.bod,y s-tre.r!L;iUl1 ,~!Ild. dnn.e CQIj;'f.r::r:dy it'r:an be ~ ~~~Jb'lc 13dlda:!:IQi:l to OlIni' $'t_r~IJ;JI~h 'lind, f:olldi.r:;iot.'!,i1'll!!i: p~~ra_m~

The bt:ficll P~' ruc:tlv.ely- works '[he' .IiJJiWdes, of dae 'mii:erlol" sh01l1d_e'E girille, ,;ma the trice-WI's, M' well as Ii:rtefQ(ff-arm museles i:sornetricililr. ThB. pr.:irni<J,ry 'mo-v.e;r!'i, ~r.e 'i:hJ: 'p'!i!l;';tQr':il:~51 mal'~1~ and the~Ull~rif):r delcoi4 ''lVhld~ dlri¥~ ,ttb;e' bar ~p of!: tbt· ,dle:s~, ;;!In>d, th,'!! niGe:~~ which. mlvt! the ~Jbuw el'l:lli.;ri!~iQiJi te LoiklOm. The' p(l.c._~iJidiiS' minot iillJIcl. 't.'b,e 'pos-~e:cioi rot~;t:or.' euff m~lO:li;>s ,ilC:t '~o :Stabilize <l!l:llid p'~enit. the ,rQt~!liO:JJI of !the humerus d:li.Irimtg me 1,Nl.G"""e.~enrr, The othe.r pO~!I".uor m;4sclE:1l.~' the '~!:'il!pe;l:il'ij1 the rhQt]l!hoidi~s; !Uli~ Wiili~J." ~~ne;r m~~de::i' ;[!!Ion~ the oervical and dlQffidli: spi:~e ~ a~ isome,m(rJ,h'" re aikhl;C1 the ~Q~~ldleiL b'IOI1_ds:s: and 'keep the cl1l,!:'k !SlaMe ,(3$:iin.~1!:: the bt:ncb., "['h~' ]ats, or kl:'~i.ssimus 'd~~ muscles, :iti:t: to' rorate the ,I'~bcag.e 'up! ,:i!"'(:h~d n:l"!;tiv:~ in ithe :~~r ba{:k; dier:reasrng ale ,dLslii11El,Ce' t&J~ h<llJ:" hss [QI U'l"lei i1r.l.d a,dd1n;g '~o

me ~Mllrr oJ ~he po,siJ,,:~on. 'T~~y ~'O ~C't ~.s; ~ ,~o~'(i]ter' ~o '~he de.J:~o:1ds, pIiewlI~ing. the. e]bows :f:rr:om ad.d}II]cting; Of' rising UP' '~QW;UU. tile .he<:id, w,hHe cl:l~' ,~umerus is .dti\l'j·ng: up o.ut o~' !:he' b@n~mj 'ell'us 'pK\f;cr.lcl~rihe a~lJ1.e bSi\.'W~C)n t.ht! upp(''']r ar.m md torso -(mm chaging dllnn,g the- lift: (m,ore .alia 'j[h~~ 19.tef.~ 1 Tbe muscles oJ the lower ibaJl:'k, hif1S"j' ~t1!d 'I~ llC~ es a hri~ be~~~tIl rb¢ 'Upp~f' b~-r alJd !hcI U0~d, omc'hOi~g and' stah.iliz~:EDg tie.

!h - d [h' d' -he k f

... '. -,..' rtr' 'I - WI' I

,r. e:s~::tJ] . arms as e j' O~, . __ or: . 0 ,

.h~nd1i!f.lg: ~e. :~. And. tl]~ ~tLCk mwilf-~,

ECfrlrm:'j! I-"~ -- '-, 111- a r .' b :"1-' - -:" ~. ,,!L -, L -, d

_ ,,_.'. ClI: ,~oom~tr._-~_ )"1' ~tn I ~l<L~g !'He ,ue:1l ,

,I!!gam:st the h~nc:h_; bellld1. ,pl-:e5Srng makes the nel:'k gtI.',ow· roo, making:: !I'Ile 'iV' deess :s~:lli;ro;; 'iftle,v.flabllf. !51n(~ '~h;;: ber.L(:'h pr.,t5'.\] l$ a -fr~~' w'cig'h'~ sx£rcist, C'oo,t'ffiil of rl1e bar is ; ~:t~grail 'L\!o ,tboe ,mOVeme:L1l.t1 and imp.ro'\!'f'l:lflen:'t in C',Qm.trdl ,i~ '~. o:f the 'be;tle.[~l. or d,oiln,'g ~~" {fi~1;Il4'.e 2,).

.F'ig,rlt~~ 1. 'f.b~ mlli:!Jlill!:!~i:!r.;::: fif Im~ ~k ~t:;;: ~ ·~'bi!~ rtalie- b!Ci'~ ~b.[rnmg tm!.': C:~~!:=lItlo-.ui or'tht:' ~e:rc~ ,M rihc! ;S!lll!-~ ~:liil~ ~M :rnL~~Jjr ~!Jfr ,imi!:i!JI~a .un-d. ~, ,pL"(!I!Hlall5i.JrI'!lmiJf ~~bll~ ,tlie'~ru!l:J!lILd!M'.j(l.-int IfuI\DWgholll-,1ih-1t '~..."lIe'r)e'i!5!!l·_ Thi!i n!!l~~9 f!if: ~Ifil.lib p:~ t:I gr.\."1L1, lfJf~l<cqlh-rC:' ~~~~iSJ:. ~i1!

f]cld i!1OO 'ID H:!i mil:' iq .de!~'~O'J)in_g ll!j;il;l~r *~~tl~.

115' ,II, cCJ.t.n,pecift'iv-e :~i:ft "Will :p.rob~b]y 00, (lpp.r.o.1;ched clirf~rGn.]y than ker.e;,~ descri bm. If <1Ispi.l"i[3!i po"".rt:i~I~1t.5 re ,;1Ib~,e ItQ bc;llm useful wO!l:·:IIl;,l'eij~r.l "[,Dim these COJ't'J.menltS., that is 'lff'ty C'otd. The ,:udu.tJ['" W,EIIS :me'Iff\r,i!ifl :J.o.;;O'mplis.hed b~(b. pre55f)r, and dils flfle'~hoo .v;,~s, not derived from, not is, it intended 'CO b . ~ed '[0; ,deVf]iOp~ a.n:y speci~1 level '0': ~k,] ~ in the modern C\1mJ?~!;jliV{l lPoweil~fliRt \"C rsion or clJie benciL press, So mtili~y .!ll.:re:o ·th coaches: h f'I.I"f suece.ssfuUy produced ,S[l·O~lg bench p.rf:;,se'f"$: dIll!: tb~rc will o~vi.:;m$ly bl; di15agriE!ellIeflltS. - SOII~1;; superficial, and some hi1i5ic' and fnn.dj!fi~n~~l Thms. !lledlod is dcrivoo fio.m the ;)lLt.hor', experience in ~:5, ,1"eiITS ,o(f '~i.'lac:b.Wg ,thee ,mO"'II<~JJJ£m [0 uevices, ~nd 1l1C! claims are ,mn::a.d ~ ,otherwise. Any di :gteemenli the poweJ'lifttl1g co.mm,unill)" ,~ay inrve wo l:t!: win ~'!.IlS:~ h· 'I/e eo 'IiVa~t tIi.il:uH '[lit:' ,I)UiliCl~';S ~Iflr Injutit:s heal, and dle~ " •. em take i:r ol!1itsid!e.

We will be 'l:lsi'IJg ~~ndo.rd 'PO:W ,t ban ancl benches rOt learuing and '[rainin~ ~h~ be neb 'pI-eS8~ heC"~Ii.:!:S then~ is DO need to t'cin"!.i'!iH]i[ the w.hteel. Pu~r stmlinar,dba!l'S ;U1" widely :l.vailo1;hk". and. dUs cmlfl:~'·jQn hils pro","'en l:[s<df as dH~ most usefu] evsr ,tb~ ye I""S. The .sp!'i!cifu;;;;nioflSi ;[lliI:',e. simpk: the b.aar. diamere L sh onld 00 2:8 • .5 EO 29.5 mrn,., length Sb.Olllci be 7'1, Uti::' klliUliillg sJ)'lIfi:1lIlld be: ad:equQtf' but Ht1t ' ,00 sharp, md·,should. e'",",1:~ml! in Irom dolt teii:'Ve, So thata 17'" §~p ~ ld, ia the middle .. WEclJi center knurlil1& of ibou:t 6 prm,fided {f~@,u;c' l "he' lQ)urlin~ s.houM b.e ~Lol'Cd il!~ ~it!he:r end (!If. U"IIr,.: har 'with Q &ii~m::f' of liU b irwe(!DI the ,maiks clenot.mng the ,l!Ua~ml.,im Iegtll grip wiciJJ:h fot' ~mpeticia'n. The $u:,£'1 heuld he. of suffi~i~rI', quality th r cl1 ··hM' ®!lSR"[ bend llQfirl!ct- Dcrmal U:5e, b'ut H res when sppropr] 't.c;. idf1Id tI1is sholldd be covered by ;11 W01{rllJf.i:ty Ihat: will Al:f'llail 00 honored by ~ good, company ~M' .in ease 11.:1:., tI ''5 ann 1 [ as d'll' Ol.~ [,e,prese:Dl'"ed EO be). Thes bars em be 1;:1$ -d, ~D;r all be li.ft I L ~t becomes nece'ssary 'tel use them tor de."Ui . OI.r.Jd Sill tches (alth.o;u.gh mis: is not opri.IXk.-~) U tJu,m: are simp I,,, riot aV,lIahhl:e1 use w h~'l YOit hllf'!(:l' ulliI,ri.l, 'beI!er cqu.ipmmt can he providiO!d. ILlrs. are absolurel " iLh~ ""W":Eong pl ICe- [0 a'i.'Ifo' money.

ihe benches should also be' to s[ruldii(,ci 'P~ almo:ugh 'dt~ i5 110 SUlJltfurcil.

ICbn6~.rnEi.on. M1!iny ,clesigm. Ire v311:ili1e_ in ill wide 1,"iIj1~ ~f pr~L":e5l but a ,gCiodl, .~fJinp~e" i!lie~pensi.ve bIlnlih :PiDess he!fl:ch Wil.5: dC"'eJaped ye:.rs a,lilo<') ,;;Ilnd is every hit as 1,L~{Ili!'t as rLt1j d~sign ever' made, It. lhIu tbc iui'v,anmge .of :tlOt ~adU:tg '<ldjr~.l5Uble u'priglill.'S ,I) J] d, is d:ej;ped .5.>0- 'tbn~ 11111 'but the Vf:,ry $h(Jrt~t-3J:'ll1ed. ,1Lf:ftf'f.'s ~Jln use 1, e.a.sily. It lias been ~l1l11fu<:turecl, by $l:V"~rii oompallie~,. find: should be widely ~\'""il aMi? CfigLUE 4). St.illdl11:rl spr:=d tmCOLtiDm, require tbA; hcigbt of the bench ::;~rf.;],'C~ to be 17~! and ir this is toO ~iIll for SI!lOfl tr.ilit e.s, block'S .fal!" ,th~ J ~fli::.rJs tee (lJlstlail y JUSt batbeH plu~ ) 'W'il1 need ~ b~ pttwid~cl..

M'ost b~~hes are provided wi,th .some 'E}"'pe of vii1~i~ I,JIpho]s:t:e.rYI 3i,thD.ug~ nto &ea:t fabric ~. proveil it~eH ever the yean 'flO' ,fast long,-I" rumd prov:[d.e beuer traCm:liln 1m the back .outing th(i'; 19'ft.

Some .faciii,ie,s tEl'It are cramped fot SP[;Ice or funds ,ll1l))), choose TO use [be po,wer' r,ack:;l!ud OI! fI ,t bench ;s [he bench press sUI;tiun. This has tha !ild"~..tn.t;;1ge!>j: In:, ~fficLe'II!CY, -u:tllujl1ig .'ii:p~£e (W,ice ~nnl;1;ad of once, .lIiild !1:exibiiity! since ehe

--

- -

,PiglJ,r't} 1. Th~c: moe t!rl;Y itI~J.' (!if com:pfl!l1i~ plj"Ilii:!Ii,lcifl.!I w~ish~liml'~ bars, '\1'00. 'lJ~gd 10 pI!IJ.dhll5!l: "~~r'"' 1i12i-~ f!TIm ~~ifJbl~ [fi~[jU.lr.:i~'lIo:rn, (1'''Q.j~ic .S~~~t.~· '1M iH n!oo tltIllffi'.;e'j" Bi[B-rucl~ ;)5, ~Ii~e hnve 'lmifwnn diilTl~c;llfl'l!Ll!1:i otI,Q ~im.il;jr' me-t:ho1ltklwi dllllXa4;l""rii~.~, Bu~ ~allb3ls ~"D!JJ ~RtlH.-d illt)~1, !M_o~ tb[)[[ ~m, till!" kw.~ pm@'I~~ C:r:im~~fiI" [be ~~rum b:J, has ruueh trnofC ;3.8Sfe~L!;',", I'<nLir'Hfil.g [bLl'ifI ~ht: top her, B~r(jrt r~l, ~,. shOfi! JlJQ~rid; &:l' to ;dirr~Rif ~ g}lm5 :!!Jr'e}\nilL3k iII~r.l'I<,!!fl]. ·o~,~ ~tt p~li'fuii'l~ 0[1, ~~tliJ\i~ 11:\ ents te eihi:lC''k ~lIt liJ~ !;taT!!, ~::tl']d U'[I;:: ~i~~[I~) 'You ~llUil, L"1I\crL 9fi' ~JJ; l~rofffl~01'1i11 ~lJn rL!'n:lKt:s om !~t out ~(l.lJ'iEJ'nl~r:u:,.

powel" ,m.dt ,i!il ~dji:lSla;1:I~e for 'h'mn~ . .s: of all, sizes and ~~!:l~i(ll:rili!:. Tnili!' if'" :Hilt blI':Dcb. ~s ''':n,

• ". f- £.._1 ,. _j~. h" _,(- -

mex~iBlv,t: pi#Ci! 'G!' , 'IJ5:e.:w eql!lL.ll1n)1f'.:tlrt I- ,~IJ,~any nOmc' gyms me t . n;: ICOllLlilguJ:<L1;!iUn, ~,@

~:lXiXEd;;'jfo! the flllc£'oon -of[he' S,~e.~ se t ~:lidc for trru:nimlg. In faet, ;_4 powei' ,[';<IJckj ,;Ij, ~I !benCh" lind <iJ ,~t of ~i~~lI[s is' 11 r~ldr Io':!OmpJ"t~ 'tmiIlilil;g l<tcilti:ty (figure 5).,

AM .c:ompt:ci~h,fC b:~IJ]d.~ are ma.de'wicil, .:I:,:dlsta!:i(~ :b~tw~'Ciit 'moe U!prights.of about ..,1.,5; iil1ch,,"·~1 wJn_k:h plfLCe-s the' supp-ort;, hCiOk$ just :~ilSJde ,!thc 1 oodrng si~ of [he bar, OceiltS~!fi![I,,"~Ulf '6f~e wi'I1 ,seii!' Ii :rIarwwoluplr.'.igJu, ~e:!"1lch iii!'!. gI; ~rjjg;~ 5"llie, OF 'e:"ren .Q,~ the ~Iit~ :[Jo.!;1ir of :I] hornei!:'iNi~tcis.e equiprn.ellll seere, The'm. ,;& 5'!.ilppon c:m:mgw:,uioll is' Ji:'b1:o,~~:!Jdr ~S:l,;':nl!i;1 ~ for s~fe kmding <Lud use 01 dt;: 'b~ti~,~ due '[Q the ~lloy,irL!g ,te:nd~]' or gm:v:h:y to lip an lilI:nev,ej1ll.}1

FJglmt 4.~ "I'bill MA.C rMir,bl1'll Ili.mdi: '~I!d .illft~r :DmJ;g 'P1l~t¢r,wI~jl5o Metro A:ljl~C C~l:Ib II't ,A,I in,gtoIJ. t ~':1'LJst ,Ill ~btitl~, di.'II:';;]Ii}JI:!, ti::1f1l:1 Llsi.':Fbl pl_~~ !iilr\!q~~IJioi;!nL

Lo'!1tit!d bar l'E ,r:iIOt .li!t,ppo,~d in. ~, 5t01bl~ '[QlmlgulFiitia,lJ. This, in .lIdWt:ion '1;1'Ji the JJ:~ 't;hJr.ha:l1dis, ite:ild ~D gp,t di'lmil~8d baclly when r::I.ekW,~ uhe: bali jf tile' gn,p' Is elese to 1l!!ln'OW !IJi,pright]~ rendersthese old sty£ej, du:ap be[]!!:',~cs us:el~~, .F-Cll;" :!;l)!ost j?1;iIt[)0'S1;!S:.

f'igli:I't! 5.. _, !j.llupl~ .i"1u.1Ii}~tll<ib lI.[~dl in oonjur.mtl'[[[! 'MW:! ;[1 '1;Ki'u, er Ll['l:ik: mlllk~.5 (I[Ir III '!o"(l~ \'j,~l'1:i:lt~L~' work, '~i:nil(}n,

T am" h '8 h

.... _ - I .- '3- - .... '. -

e __ ' - JIiIIg t _ ersenc

A$ 'U!lU!:l!l.! ~~t wil:h arn! empty bar, ALWAY:) st.'!IIn ev,~ry- hfr. 1i:i,fith an einptyir-JJ[',; w:h~mii>t t~Lt,hmJ:'ilg 1"1: for the first tOe or w~:n:g, up Jor a :pe.r.sGrl:L1 :L~md. 1P'ooit~on YOll rself ,illl, the. standard :PI~aee fur.- cqachmg the beneh, in the ~m~r bet'W,ee-.H, me 'U!prigh:c;s facing the ,~r~d ,0£ th.e br.;:nch (f~lur,1o: 6). H~:~'C (hI',;!'

FiJ:;u it, TI 01)[(.11 'iI· uld p1sitioll ·l)i~1 r ill ~ Tl1:1l.111lB er 11:0 III iii j 1lIim:' IJ IlJs:e [;'1i,uD DII~ [11 fltrI:!£ Ii ) 11'1, :11114 ~e D~C"[i.;;~

Fig . !!'II" i'. T lJ1lM ·S ~itiilml t 'til. :h ~I .11;. NQI1~ mkli 1j • !:}'i:!i.; 1; !Jkmg·~J~. up. eee me \:..,itIJ'.I!: en 'ilK' ''l:il.lI:lDib'I' ~-icl!!: ort1~·oor.

traiaee Ile d!orWTi on ~he bench wim his ·t:y,t;S lo~llring .st.LIli'gKu: up'., In [hi ·pO!'iitloJl~.he should he f'a!."eno,i,Jth dJOw.n (ruWair.s mf'a~g u').'wll1'cl me foot~~1Ild .D.E [~e bench} from the barth-at when 1otJkin~lr tIlp. his ,ey[e.s are em the' hu mb side of the b:Jlf (f~~?). His. :£ee.i~ 5hOtlJDd be fl~l. Or!] the gr,oum~, ~(' I:'l eO.Hi~r~bl~ ;Sp<1f07xn.g co:mp~bLe ~CiI tit!!, - quar stance, with ttbe s.hin$ apiPiI:'oxJim;t1J~.ely \I:~rtLci~ (figure 3). Hisupper baclt.' hould be nat iilg"lJjiLl~i: me ceiltb. w~th the lower oo{;k liffi. ¥.I[ ~,[jJa'tlOmlcaJ!iJy normal 1:'I.LY.irt(."lI. p~-5i ion (figure 9) ,

Whera. mis :po:~iti'o'll has ber:m [e's:t3ib~lled~ h,."t:' bim ·I;i.lke om ow'rh;u.'td ,grip [0',0 'clo~· bar, The: grip shauld. be omew.here DirtW[een 2.1. ~n.tl ..... 8 inches, measa red be'fWle.m tbe iDd K :~rngenJ ai'l.d ~hl~ will vmy wid~·ly b.~ed on shu~.ld~r widili {figure 10)1 • .A 11 ~~ijvely vtide or .I'kffI0· grip .' - to, be avoided, o.~ which mowe will be discussed later.. The barhould resr ·o!.t\ 'Lht heel of the palm, direrdy t,)tfet the Dones; af me forea.rm1 aill:d net in. me palm nearthe flngl~Jf5 •. $0 that p~.f:i bEill~g 'tf':i!lIJ!5J:11ri ttiOCl ID the ~ lip th.e ;mIT:I;S g(!:~s dirocily to clJe ~t' '\~1~ho\!rt; be~ng cllf1t1tle'~cd tnrQuigh [he Wl':is( ('~gu.re U). ThiLe fiLlgers .should. W{ilp . fOl.md me bar .AFIER the ~r hll5 been set oo'«ecti), OJ] . he heel of me. .h;md, This lcrip is 'be-Sf. ~.cca~lpjisb cd .. by tl.unilJlj, ·t_be hands: and eU~ows, !o'l.n~ wid]. a s.~;p in[Efi!'ila] ro.taJliQR of tile <arm. TJ:lii:s: has the . ;;La.'v:antage of phcimg the b~;r in iI good posiucm. on. rite lla"nd.lIm1j pJacng, the cl,b~~ :5 in a u.seful pcs1:llion as wel],

7·

Hie is· :i1~w' ,m~dy \;Q' rn'~ ·th~ bar out OiE 'tEe tack. As j~OU $1t~iIld. bellnd, 111m! td.t. him to :push tip 011 d1:~ bul, .ilnd ;aB:._ does n:hiB.z use bo·th .h~_n,(h 'to hf!lp him m.Qve: the' 'bar O'l;llt to 01.

.• .J'~... ~'n t· .IL.. - " b IL' • _j; II,;,. .' 'I • • I -' _~

POB\L'itlOll! 'wIDt'lCt_I!)"' ,,?ve'1"l:U~ q]e'j~lI' 'Wl'tIJ [illS 'MtIr:I~ in. +!j; peu.ect'l v.ettl;ci~H p~ljOO-~ ,Ire ~;T:U'iil'-e lr,ll t:lIl:e:

:floor. 'M,~t t:ribn;eii;:~ wilt try [G Steip Q:VIef me ,i.Cihi~. O'f. tkroat~ 00 he prepar-:ed- ft.1lr th]s; and m:d~g ~~ ,th~ bolt gm .aut to [he pla_ce ,it ,1lI.eedis to bet ,r;gh~ O'il~· cilll; ni[1p'I~· '~i]le-. 'r.fuJ~s· p_o~iti~11 ,is e--.l.S}-f 00 s~e" '<loa -w],th p,ra£llce y'O~. ~i'!t] L~~,dfy ,it qQie~ly \Wnd. ,i!lNJ~mnM]C<lUy·. ~1.J:kJe' JUre '[he bar Is

LI ~ ,~ - .l 'b _j ••• 'IL'I ~£'l Lbl '~'I'- '. ,_Il..

·~jj;aUJe "'.~ 1'011 ieI go ,O'i' f,fi I!Ylg. , 'e r.;;~l;,J;y' to re.gn.p' U~: qliUCl\, Y U ae WoOD c.' es "I'i.11.~~, ,11\. '~"OO m,I;,!I~ .•

Th.i~ pror;:~~.~ ~h~l.lld b ... aoc@'mp:~ish~d Iq.wddy and PQ~1[i:vdy; :S~ ~}1!(B1; ,h~ ~e;im~ t'O, tiilke II OI1'~

f -I= L Ii... _llC • _1-'1 d . ,"" '[

"L '~~i~ ;raCn. iU:lm5~.u. qYl~:y ruiI' _ ,p-O,~ln1llf, y",

A~ ,be becomes 8l1.l1!ble ,in: cllt .si~ti!!'\;gp-osi\~ooj 't~'!ke your ,bands iJ,v;.~y from. [he' !bar :and i,e'[ hiln see the 'iJI~'rr :~mp{i;t1itrD'~ :p:tcnm~ di:recdy ove:r.lris. pOSii'itien. He wi.tl. be :i~oklR;g ~~ :dte

rig'i.ltii! 2. As il1l1m", ~l;IilIt; 'th~ 'trn~filec~ :s'hiiJiuM ~ISS'i'itle ,Ii, 'D~liltriJl $inuJ pm.ti~_ijji1, m!lli1}tajl1ill~ lNli!i!l kyphut::l;: ,llTIid iil1TIlatic ¢II!~!:: •

~liLlg (BUmimLg of ocurse dial t~e- \Veiglu roOi[[!; hils Ii ~nm~ 'ilml 'th~fli pi(~ur,e ,is hi~ refer.en>ee f'OJ' the pam d1,2' 'bar:- will '!::;lit!:;:, ~~ h~ mlij}Vt;iS it: down OlIJd up. Ten rum to "leek 'lI!J.i1 ,!!it '[he t"eili:tl!gi" N mice ~hi't pi ct'iJir~ Y"!I,], ~,",e agru,ll1.:s1: the :belling. YOll SI1l~ '[he bar. a.gru.nsr. t:he ~ea~ng. -LQ{1Jk a:t i~ :pm~'c:ion,1IJ Now'; take ycnu ,~nds ilnd IDm'li: me' bar a ciIJ,y bit, Say ool_fu!.im I' "'NOi:iCtE mat ,if tbe biiii:' ,m,o_ves e:V~fiI <lj lirde tha~ YC)IIj, il:;u_t ~d~, by the ,~h.l:~l.i: ,~~ m~s, wi'~ the o:.iilllJJg'."

Now ten him thi:s: ;q. See the 'pl;1(';f!, me b.-v is ,in nowr' M~ke :S:-Uf.lI:j gf oou~e'j w.il!J; h i~ ;:~ 'the CO'ITt;ltt p];!~ wh~, ,giLl tdJ him tR~'.\>., "l .. ~'Wiel"' the b®r to your c'he.sl! '~olJich the ehe,sf!, and ,[~il drive iI, l~i.ghr btl:Ck '~~ where i'~ is i1l0w ." This ilJl1~~ rl'th'!lg Is, 'E:he m:(lS'C :import~nlt part of' m~ instn:l(:It.;QJJi:i~ OIS:t;';;]Jre ~,t the place OJ::I, ~hiP. cei1i!l]!lj, '~"',Ae[-e the ib'<l:r' .15< '[0 gn. DO NDT' lnok al d'!.e ib;3.r ~s i~

/i',fg,'lil'ii.'I II. Tilh~ bi!ir fli:JrKI!ld. Do:;! ;grippedillit UJ!2 ;l;Jf;w oIlif ~h~ p.'!~fiI'! oli ~r:iti[l;g IJiJ~ 11~1 ~r Lh~ ~IIT.I :in p!i'$itlnl'l fli!'!il. 'd1"'~1 'iI.~~f'i~illiiiJ. th~ fiJigl:'['5, ;!lr,jJl;IJ1dllh~ Ib:A{ ~D(md.

mov~s:j. dD NOT £OU'IJIW i:hf bar wid] y'OUJ' ey,8.s,. bu!'t jQ!1St SKn:e::i'I/[ Ith!!: cciiing,~ Mal~e the bar goO in mail pJa,oe e''il{;ry ,[oep,'''' ThiS is 'l;Ihe' Jkw ~o ~he ' ... "riilIQ,lf' merhod, If he uses a J1Yed, ~f~rell{lf' f'Or '[he bar :p9tLtion, he ca~ :~~ke :it go to u.!';: '5~L:I;U:U~ place eat~ te,pl, 'but if he foH~lWS 'me' ib:!ll' '!!.1iti'Lh his. leye:;.; he W.m, h~,~ no way 'ED d!.tecl :t;he ~I" to l~ll1.'L fi!)trn, correet pl~l'! since he is loob I]g lin dl~, tbl.ll,g k-e 1:s Tr:I,o'v:tng ,and JfJiOi; rhe platle' 1~:e 'IJ~drl ~ i~ to ~Cl',. This I;) the same ,prindpl:e as is used, w,. ,fuciE i:1: golf'~ o:r 3, te'.E1I:nis: 'blilll:, ,th~ irnpiem_t:i!l~~ :mo""es '[0 !:h~ '!,';;i!~'C"~, aad [he ~;:a'rg.~t i!i' the objer:~ '0'$ the eyes'.G~n\~d .. '~f'llini~ ooib: move while golf I)IlUS :00,[1;'[1' 'b'lll~ dill: 'kam eoardi D!iil!U:S d1J~' '~[):d5 to 'go' 't!C} ,th~' it~ widl ~~bli! dub! or !I:'lif:q~,. Clf ib~ hec.;1!~.!ii: ,t;he: tIDyt i~ [he f'eife:re':flGE [email protected] d"J,~' eyes. \Wn~i1, !1 tennis 'hill m£l",r;:~, the head ,i[tlIlO"I';,;~ w:i;ii:h :i,j[ lIIf.l~ .i',e:n;d.c~ it :Sita'&uQ.r.li'<I!ry' relarive to the ;J.;1~5" ,f!o.rir!ill./:l.a'~d:y, most reiIlinG~ d(!Il"1I: mmJ\f, 111 ,m,(lS'L '~gh:t :rOOjn~! :!l~m!l; t_a-~ik miS easier iUl:i!:m, McEnr.,Dc.":i" hut. it. is; similjrf. ,iiI '~~1iI1: we i'lH cl.dving an o'biec[i~ii our h__~~ds tow-ar,d. ::JJ ~~ we' are ~dyd,r LookiiI~ Qt (fi,$IJJ:t"e It},

,F~ro I.ll ''V'i~\\r rr..:;i~l1 the !rnliJ~,e~:!i po~itr(il' OJ] i111o!! b!l!f1tib .. Dw 'l'ie.~.i!Jm Dflln: bar 3[ I!l}Cb::iLi[ is uek~J!_,!;~ il.~~ii1ii~' ilK Nil~(li~

Thi5 li.t;rJ~t.r.~ck works :90% of '[he eime, tie firSi~ '[~.riIle' h Ll, ~ Even hl1l.d!ly CQ@:rdIIDu;~d kids em do ,<I. faij-lv ~~d, be,~ch, pres~ widiLn <l COl!i1lP~.e. ~f li~l~ il;bSUJU; t:rr~!j:'recll;Ll~;q,ue. Bali" path) 0,F' iOgr.oove;;"" as riI:l!f' r..:tr :p~ih is oftf'_~ rergr,n:dto !by ~i]iCht p.!!',eS;Gers, 'is dle nrst aEl.d, W.JOSt f-irusll'a:til1:8; 'probl!<;'m tll!~t :nE!l!?-r~ trainees '!i\ri]~, leK,emll!C~1' -and by' fOGusi~: dusi:r eyes: .oil ~hr: ci:iiling they !11!!:U1 dimi:mLl!lE' tlllls' pr~,bTem '~he V'o1!st ,ma}o.n1.ry '.of the [i~'l:f!_ U .:he bar :finds ~h!:!' g,m~ :,1,umm<lIk::idljl"" a:s' 1:~ do~ Wllh ws. :m~thocit. ,~,tte:rn:i!0n CD 'be ,dlreerted '~iO od~e1" aspects of mij; ~[(ise'.

Have bim, cto' a !lett or fh.'e with ii:be bar!, l'iC:inforcj~.g his, ~yt'! P ositi 011, ,M: n!f\G~~ry, and thell h~v~ him ,1I:'a_d; .. , 'the bar, 'W,Lth.llXked elbow:::;: ,ahg« the 1~5t ,rJiip

77

" t:: 'h- JI h- h- , Ii... L 'L L ~il • II.. ,f' ~L Ii... _.'L. 'i:_ L • IL ~L

lS lUn!S '€!i.-!!, <l;V,!il ~ m mQ¥e tiLI:~' 1i;;I;U" 6iat:l'IO to 'IWe lil,(P[l:gju:t5 'CIi] tne lIJeiIJJli:;'JJ, u.au~.I:I, tnera WI:ti~ 'me

bar, Md the!], set i~ down, in, the ,I!lOGJ~>< This. sil,ouJd IDe .d:one' while' y(]i~, ,mu~M, rh~ b.JJr ,l1gb,dr" :nm [WmLg 1l!ny 'Wdgh~ 'Q'fi~ bl!J.'[ ,p(rovidin,g g}tI~idaJlwe~, esse he l')1i~J::es.., AtlclI:her. ~t, (If five :j:'~ps: '",~hh d"ie: emp~y biljr ;;\1 a gJOo-d :tdtll~ to rd~f(:)roe' d.e J\Qt,Ii,i$ 'po~~n:oo ~nd, 't:~ ~e4n$q;u(t,.md tht):J] ,~dd, 'w,eigh:r .:iJ lilttJ,e at a '!tittle, 10, pOllU.dis. ;rut ,<11, '!'ii~ fo-.r .sm~I1~1[ kidls., 20 OT evea jO pounds 10m: b'.ilgg~r ~u,a,jJm:ees~ !IUiI:tUl the bill' spf'ed be:glm, to. slow ~d form: SI9:l'tS' ~Q dJ!a:lli1ge. Sta.y the,r.e ,fer two :rno~ sets (if [ive, and, cluu'l's !the ,fks-t ''W~r.,k-(}'!;!!i, N';oW'l' :O\n to the ~!I'dbl(:ms.

H ;j;" ,,,Ji "

~~~, l;ilU!i;I; #iP

The bill' {he.ing, in, ';lI pOSiL~OI1 O'lf,'er' rhe ,Il!ead. fac,.e!, and neck ,cl'l:lI~,il1g the bt:nch p!f\e.s,g}:p:reiSefll~ ~scme ~_gnif!~ne ~r~[y 'prllb'lems: :;f Lf:min '::O:tri!It!IOit'-s;en:St:' pn:~tiilJt[!$ ;;ire ~[~~ ,obM\!rved" Tllw 'mbject O'J ~PQ'tUl~r$. end sp~1."cin,~ wiIJl 'be- detdr.;, 'with iii de'~ btet! so 'I:he~ C(lI,IIIiInJie:r:l,ts, 'Will lnvol"'ie 'th.i!q~ 'ch-e tiber :IIDIUS~' do, 1J.4ayhe' tJJfl' hliggeS.tl' d'!Jmhe;8~! most C--Q:m:mon ,pmmem ,illvoiv.in8 tn.e ~ Is Ihe: ulie ~f tile. dt1Ullbl-ess gr,~p, T.his: ,i~ ,ahsohl_tcly the W-Q,1"S[' h~ii~ a ~ni~ee ~n de¥d~ '!V,.th, :f¢&1!rd 1:0 ~f~~7, ;lJld, is, dli';,.-n'm~l:I:U~lJ ~.{i, ~~r£Or.m;H';h;~' as ~d~ (ftgU:rcr.; :U). MaD'y trainees &mrt wi~b, 'l, thumbless grJ,p il1i, an Ili.t[;em'p~ to g,et the ibfll.r o'ver Ithl<1: 'very' e~d of t~e ·~rIlli Cliff' ,of the wris:t." But dciiJJl~ tlJi!§ wiith OJ, dlu.DJJh~eS'S, grip. is, uru;Lerenary;, 8 d]iE.:s.anl~ :ILos;ii:~~~ ~n, bE Qb~ed, wid1. '~h~ ili~illh h~~ked, :ilrl:\OllInd 'tle bM 'W~rIl:1! Htcle c.bnge 111 ~h~ elbo-w position, md me t~~ 1:I,f hOi¥illJl~m '!iII;il£(lc.ured. bar OiVer dt~- fnct!' ;;md throlilt ,~s jwt 'l{Oo goo~,t ~o t.olero1~ ia a pu'b\lic: ftwciJi1!1" The ~tei' ,[!If dus: carmm truly' b~: ~pp~eC'icait._-ed 'Wlul one :!ie~s me !e:ffec~ fi,rs~hllnd. If r;\ ,Iifte!l:' ,insilim; Dill IIlS1ng; :;Ii dllll!.l11ble.ss ,~~~p ~:1l [he be!llf:h!, :mte ~eeds ~ do, h :;!;~ ho-.me;,:so th~t ~'!!en ,th~ iUn'b'i;l~ii1!iWe' CO:J'I'Ii~S; ,gil;: d~:m:"~ dis-.m,p,t ~~ro-~c ,~1se;~~, train.ITtg"

,P"igNfC' .lj_ Y~l! ~'!.lm i5i!)~ iIIii'!l!f!~ !ryilaa; ,tri '!.!!s-e-~h~ dt1,ll'JlihlC':5i5J ¢l' (I~€I!)., Tlu9; its ,~1:1 ~~lnMj",ai~ 5atr~IY tsme., TIm I'Ill!Rb~I' {!!~~ ,kjH~F ~I!i. 'ilw. we.iStll ,~I'm ~~~tIi ~l1!r is d1~ bcflCfa. p~S5. ,ft it;; jliOO$ihi'" iiilt;l!: ~~~ a~~~!1i..!l";!~\fen fa~Ji:ties eaeh ,~rn!:t!" '-\'~~' ~!ilI1S~ by net w.5iJt,8 me<!:~c:!:., !litt'! 8J~1" (·~ehn.

.Anotlrer cdis~d'!¥"1lJm.tiJJ~I8' to the 'ifhumble--ss"grip ,is, dt~~, lr c,re,imeS a,tI. 'i:fficit;~,ty prob]~. \Vha't the h-a!t<b, eannot :s:qitl:e~ me shoulders cmm.oi: d;rj,"ii\e-. This p,heITOl!iite!l:10il is observed W[!~,fi!, 'Il!!si!f~g: h __ !!',~ ,d1[:!!m;e~t;:'.r bars; ~ild ,tu~ haflldtecl ,dum bbe~JlG;:, fOlf no ap,at .. nnt .r-..e:!lS(i(J]! ill, 2:ri bidE:' is- ,ahout tw'ioe' a~, hard:_ 1:0 ,p,re.ss; ,illS <l! Sir:a~ar,d ,2~t.:5 :ru!m, (1 1.1:8:,' bate" 'This- ~ due ~CI th~ 'g~ili"o/ af a :pers~~l 'widl ,;)I, noma]..s]~td, 'hmd to ~lfeC'~I~])f' sqlJ~~ a 'bar' '~h:it ht 'W]th. a good ,t:iifj,ht gn:p" SCJ:1i~"eitil,g; 'iljl,!'a~,ve~ dosi~'!.g dl:E dlum'bl ~~d ,Hnw:r~ aro\l;u~~, 'the bar untii dfsQ;cive ,~mSiL-]['L1i- ean be' '~l'p'plLed "~ri~h 'the'

it" I ". . .

'liO'.t"e"M:m: m,'!JS:C es m JOOiliuelne -Con:l:lf.<:lIct--J:o'r.J,

,~!IlC"r~~:rg"g tne r~,g'h:\.n.t4Siof t~e f~us:cle:s en ~i1~ d!!t~'1 ,\O:idtl, of mt: ,clb~',; mn'kjng

- -

!I:',eb!):i;i[ld out of the hotoo:rn mote effi'Clent" ia.'nd. mcrecin,~ .motor IIlf!r! [ temu:t:JDent tlLfiQUgh.oul th~ U'ID5, <JJncl upper body .. The dl'IJllifibl :s,s gr.ip is an exeelk~u 'W+!ly to 1Ic-cl.'lllltar-ily reduce the

. .

':tllhiliry' [0 squee~e' '~he hair, T ff .ill:' YUlllLwe1f fior dlemJO~s;1,;r;t~i(;l,1l pueposes, wftl'l! a Kgln w~igbt.

please,

Some PM.P~.e Carll. eff:eCLi~f 'I!.:!!S'~ ~] lhu'l11hless .. grijp Ol:'!J dn~ ·p:~s· iUJid rm:my big; beneh presses. h~ure heen d!o:n~ ~,rhh a dlumbIess ~r.up' mel, The. poin:t is that .slime the standa:m grip i5 safer and il".l;g~ effecive, it should be 'Used by ev,~rybodr dnat hcas Ihumhs.

The '~h1limblelllS gr.ip is an. .auempt, "" pr-e-vU;iy.s1:r :starern't'm gei mitl! i;!.,'!!r into. a be~t~]" pooitloJiil. jill tIre h;nm, The fo:~ ~iC'fierntt\d by die ;si1O'L!ltcle:rs aad. UiCi~p5' is d~Dive.m:l1:O' d~ile barr '!through the benes a dl~ Ioreann, The eaest effi~ie:i)l tr;'lln5m~55iol1 of .f:lower to the: bar 'WQ.liJld1. be ro~,ett!r frnm the; ,~e~~. Oil the pdRU W th~ hO!lr (f1,~1"e 14).

Y'IL " h _._1.:1 IL ".. _ _J .~'L •. IL"· .,~ ne grip.5 oure ee pOSEUO'Jl~ ur~UI 'Ui~S .In mL!L1.L4

w-uh u1!e bar .p'b~d, dir'Elctiy ever the .P'Il-~ h~t:] and chJ;!J:Ii die hand .['Otatecil. ,Lim. so '[h;lt t~~ thumb CJlrli hoOkal"Ound die baT _ Onte the ,h nd is .En .pml'[iOf:ll . 1ile p!i!m ~f lh~' J)ruad s.~.auJd be 'tigb.~e~ed SQ diM the .~. ,I' .~s well miPpnrt.ed ;J;IJ d

. tXS: :tlOt move duTI.Elg the fiep.. T,eH 'th ~rnl nee to "sq'l.llll!eu.,"OU1!r' hand Hke you. iilf~ ii:J:.'y.ing ro squee-ze' 'ehe bOJi!~ 'Of you:r forearm '[og,ed~,er." T~e mumb does [JJG~rn'[t'rlei,'e w.kh '!:b1tl PQsit'itm. '!It. ~u" Once dlJf dmwlb posicion i$ st"(ured. the fing:er~ should. I'£lip :u;,~:ad the 'bar. Fi.mlge:r :p.es:.licio.t1I. t~ less ; W:iipOJ:tallil.t~ iiI.S di:e' 'IYJjl is; -&f:iCUttd 'by the ,thumb. ana most people \\I~II1 hoM the bar '!.'joo faa: 'back in the- h:;umd! i.! ,the tlII!,C.Jl'S are dlOUg:ht te be 'Lhe

'lJ.h~j]g that ,grip'S Hd ·c:'Ontro~~ lhe bar ~~g1Jj;e lS,).

..... _ ..... UIimIU

It is common 130< see 'me ib~'· shift back in the .ha:JJ:d ~OW :td$ lWC' filllgt!fS:

JI "-'I .~L a, ~'L n. .. _ .J'._. ., l. "M ~ ts: .. • "':I'_

'!.]Uf.lrl!g: tile set, S:U~i '~il1!l[ 'L-JJe &'d,r enas up.' :ltfIJ a eemp ~te~Y' Il'l!UleFe:lJ.t' .P<OID![]'{ll'l! 'war)

whecre" .it ~r;anw. This,is the .I'€su~t of the train e not mamt..Jlining ligh,meSl!; du.nR! . ,~ht set, J1 the bar -swft,s much fi'[ illJ :iil Cin dlange the lifting .~~h:!!'niC$ by It.erm,g :~k positioa or t~ ],ow. :rdIlJtl:w,e' 'to tb~· rauseles dl!'ivU~ h IUp. m.ikilllg II chaa ge ia elbow or. !lh~u]d~r 'p Os]tll'iJlll duri.n:g the lif~' ]ik~~ .. E" d~e bat J"a~ baek iDl me .b.md;. itt h$.$ rolled back from the e]bow Md ~ho~'~tWrll md thElY ~.ve to. SJjiUJt. ~O' nuintrun thcir drive .. The Ib~r ,~h@'u~d. remain locked firnll.y i~. pbce d\i;nng; the ~e:t,1 far eUic~fflCY and saf~t· "

Grip wIdth, wir.hin :~N.tr.ema! fu.l:t.rgely a m!tt~~:r of indi.vLdualprefie:rei'llce, Since we are ·t:ryill_g to develop _.~rtf;ntfi, ilnd not spee:wealJy 31. big ':O!tU;C"$l

FfJJlfl'~ 14., f'ot rtltvl:lmJoit ~E'i!l1s:r.Cj: "f r~i,W>W ~6' 'tl'~ ~r,' . bljllCti of tb;:! ·~O~IIi!;IT!.!mrl wri~ s)}oltlJdl b.(! :illi a1tigl!ll!t1~nt" tfl~ bar !tiiEiiiffl', mre~tly o~'l:.r 1~ re: blJl~' 'Df am;: irOKSI1IJI!.

79

Figwc 'J:E •. N~iI2' Hm'l m:l~~. L1'l[i1~s;-,~~n fb~1in .u'Idi eli!!! :!lot!:' ~j.jil proom '1.'., il!.h iliie ;brll' l:yjuJ.li ,1iJ"C~ii"ldi~l!!l~r 'W ~~ [I~j,-e ,of II!!.: r.1i~rn lA}" n~ b::~1 PIJi:ilU5IJii'i i.~ 11~I~i!:"tI'C~ by sli~~qy 1NtI1,;]ljli\~ ~Q!: lJ::lrhtll in 'Lb"y ro~iliiflJ!':, W, el~\\'s, '!,)I;U, ~ til .B~ iJi!m gri,p.i;iililg; I~.;:' htr., {c]..

ibe[l!ch press, iEiUI" fm"m shmitd ~e 'g'gne.n]iZ:eci, 'w.utlbiO!iat; '!i:Q(j, .mllcb ,~inphasi~ OIil ,M]Y OJlL;G muscle gl:oup and a lot o:f -wor.k fDf a:'11 ,0& 'dJ:ern. A v.er.y wide' Vip' emp.Ii'lS.hz.e.S,'me dle.5[' <l!i: [he .g]!pe!ll5le i\5f d],1;!. tl:'lL~s.i and ~: :nar,row jgrip' ~m[l'h:.~~~~ dte; ~ri.c:,e~, to sw.::h ~ ell:~,en1; ~hal!.': :ii~' ~ us:em :u, mt ~S~l;S{<.mc.e e:.'!j~~cise; :for that badilfiPliiiI.'" But as l~t:; m; ~h~ grip ~nts. ~o:mcwb~tl~ b~l,'l\~\Ili(!;n ,22 iif.!jd 22 inches be~weeli in&e.x :~.In~lfrs'l the pu.r.pm.e rn sewed. Tw.s rmg'e, :alloW',S e.1iHJtl(gb leewIilY' :for people- ,of all s~l!o'Ld,clf'r \V,MdlS ,t,~ .f.~nd, ~ grip !clhf'f feel, sH'on,e'St 'W.~dl. T O~ nsueh fl!a.rrOw-e.r. will, f~r mQ!l!l:. P!',.o,c~~CI ~~l~ PO-UIi1& oJf' ~'he wo-rlr,:, sets, ~nd a wid\er. gr~p malf."lll;':1:).S: 'me, flH:}\'elUen'[ ,and t~ Out toO much trirep. (tl~~,Y~~.L" wl~'ighti 'ca[l b", 'b.endltid 'with a wid~ grip fo( l'hi~ R~Q~, - rllre bar III eesa' I' ,hi:'),Vlf 'Ito mQiVe as far, The' m-a1oci.lv.Llitl.m, lr.ga1 width for pOfW.eil'lihjll~ rompe-tucion Is l2i". Ihl!( It~, we ~e trying; Ii:.o :m3!k-e ~eo'ple ~I[f'Qi~' us.:llir.tgj the, l~e'I!I,d:l, :press;., which, ,i.:5IT"t :ne~~~nJ;y 'tbiC ~m~ dung ~f malj[jjtrp-~o;p1/t! b~dl ~. hea"fi~r. w.~igb:t:..) MP'S~ :~rj~~e~~ w.iU ~if~ 5G1~~ a medlmm 'grip !my"'"W,ay. it -feel'S mQre JJ:llimm'l '~.frJO!Jn 11, wide iC<TIP'l' 'whiC:~, rn.IJ$L' be ,~(m(li,tlid: e~emivelY' before' .L( wiH. be' P'fIij[hrcci,re', A :tn!f1dlillm, grip gives <ill the .I11]ili1lsd~; (If the 5:hOIJ.~~r gitd1~:a sb:are ~~ !:h,~' 'wo.rk, ~~1'd produ~e; cll~ ,klild. ,of O~Mn s.l.llolitder :omd olJr..ru ~[rell,g:m we ~n,t frOO1 l..hc ~~ii~.

E~b{H.i"'t,

Ail u~.df;['fVtili!1di!~1~; ,of elbow iPQ.S;,~i~il is es.se;D.cl;,l~, .fo-.r tifci.fi,g leffi,cle:m::y- om.d, ence ,ag,ilm.~ ~fel¥" ;rh~ cd~,w (e,Fustin~~ ,the distal ,~di, 01 'til!::' n'!JJ1Ticf'I,IS; ,~ it, ,;l!rlkuJ~t~ v.1~h lU1e [i1i!ciH!liI~ ~d the ulrIi.l. Tn.€; .P~~ and dehs <att.lch tD me. ,iJDieriQ'1I" ~id~ gf the lry;me~ IIlp by the 5h!lJllo!lh:1er., ilnd the' triceps anaeh tn the G&e'C-r.<LfJ.'i:!!.t1 prooe.ssl the PQlimy ])'<tf't 0:[ the ulna ih,u; E:o'fn~s the' !Outside ~[ ilie' dbrJi'i&f _ E~~~ubUy; ~1I dte Ieree bew.g gener<\lred, by we m.~~~ie"N' l:fiv~hred ln [he' l),e<nd~ :pm::ii mO'V,tsthc e~bpw. T~ ,d:aDuldcr' ;Qun wQr'~, -a'~ me !i;U'Re cim~. 'bu'~ h ~~"'n~ t (or shout.dIlt,t) d]allge:"im ,Positi,Ol] agarost[he 'beIicb,j the, 'l{:~icm a(01]I1d, tn,e .shDu~der joint lOOml~ihllltes to the mcaVeme-,.at dl!:'Q<ugh s,pau of [_b,e'elhC!iw' {fig,u,[-e 16}., T.~ 'PooitiQ~, Q:f '!She It'!lbGW while i~ moves dle bv is" 'cruci~l 'to dle suceess of' lite fil1~~~f:~J:.

80

:~or our ,1P'1llI;D'pooe-1iI here', ,POSi'I::LQri ,is determined by the ."In;gl~· the ~ume--1"1lS makes w:imth.e terse, as seen ~{i'!Jim ~l'ii()"l.~e, An a:ng~ o:f 90 d_e.g,r,eC'.s 00 the: to§S'Q 'W'()!l]M ,h'lt1,l',t:, ch(; <1irm at rj~Ju alITlgles. '[;01 the hODch1, pi:tl1tUe] to the bar, a miliet extreme 'positi:orn", The ot:her extreme would b!i:' ~lI~ir:tg '~h(! elhocws to come down 'to ,~ fooi~fm 'P"<III'ilUel with ~h~ '~'OI-saq, with the' ~rm~, :gHcl~ rig Ollg<lliJJSii the rihcai3e <!:~ ~h~ 'bQttom. The l'H"efe[',r.e_.d

I?f,gu_~ 1:'6. Th~ rn,*,r m!l¥V«~ i!!J('tjl~ 'm~!::tc:11IJl\rus" ftitlJ~l,'t~iU:]' will be :ifHnew.i:u',!i.e 'b!::tw"ellJi

~lti!',;:S~ ''t'WD ,ei'L1:f.-e.rJle~. Ibut highe'oL" 'rather. mrullQw-er (fi~ul',e l1). Th~' folt:earm 'Will always !be ven;[t:ii, {fi~ :I,S}: s~r.lJ:-~;gr.wio/ o~i,ue,~ in sill.,u,~n'E Iines :pe.!fiC>J'itd.IGl;Ila!l.' [0 the n~ur" {Pir(iin;On~Jmg gralll~rr ,m'i;!l5;~ ~Cll r in euct~y dtf!, o'pPQcSl:Be dit~ct~oJ1; The fereai'iit'i!, :mU_~1t; Sll:iilY '''iff'rrJc-,aJ or. OOT~,(i! of t'he '~oilld will. begj!1 ID eXCrt; ii !f'ot:ll!li,ot!l.u £Qroe~ or oor'que'" ~g[1l ~l the ,~lhow.,

M1JfH"~~ l~ The. ~~~ I::lmg'lit' ,rm ~i1:(!1 1lI~~rc ,~iTIil rel:l1iw: 'to l!i1e I ioc' ,of trill! ib!J[ly is i'lmDlll 00 ,~~ l~~~r.}, NiD~t~ ,.~~, r.len~ end ~1i't.1 ~it{!6 {r~g!ln ~E[~ ~1;'Nj; eJi.Uh':illiIlf flllr mrnfu ~~ LlUIfJ:_ cl~ 'Vi;! ki j;i rIfI;;1] I ,itI~ d ~D.N,1 m.:rt.

flgij'l'ii ~'~ 'fl:m: :tDr~:ml1l!J ti!W~ be 'i,lt'llii.cu;t ~inJfIil .n'll ,~lb".!li Ci'!"'D'Dlimllti:!::m ill !ltFd~r 10 Iiilfl"!-uN ~'iffillli tor>l:Gi '!lr;~iisSWD to h bar run;! ~ItW.

,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;!:ilIilJi5e the' 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 :blUr touehes at 'Lhf!' bO't~om is d~tet.[]li[Ued j~n!'tirei,;r by 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' u~ aw~,y from the ,[ib~l the, bOlt g,OB.~ '!;If'! dle.,'l;;h~st !'O'Ward, 'the' 'i:hr..o11i~! .u!t{tH dl'l';i dhows :dide- d'llwl]. tD"i!r.:1rd me rJbcagt,,, '~h:e bar ma'!foe5< ~do"lf'(], t:Q'W<l!~d, '[he lbeHy.

"ifI'ii. '11ii.. • .• • -h- . __ if' '11_ ..! IL b . I, j, j_' . ..!I' ' • .:1' I

,~,~l~'.g: wOw rOSl'i;:JlGlllS t . ereroee ~r-era,teu, '[1;1, tne .. jiiif."' 'potmuCill' , a ni;l·~O tne ,LfitilV1J;:11I)l1ill!

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

- -

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,

This' wiU have rhe ~r tol;jt.h]n~ lower' O.Iim, the dle-st '[O'\\~a;i:',ds '~he '~I'(itlOOm of the sreeaum as the :i.:bhLSgr~'ro~w ~~. F~ 11< ,~~r.son wuth 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' 00' be ;at a_Ji @Il.g:~e (If perhaps 45- icil~re:es: to i~(! 1t.o1i1:!J], aboy.'~ 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~, <IIJld thus hi$' t;~t, to iumin {frg,ur.e: .20}. 'T.b.~ :!llee:~ chest ~tigJe

11 ~ - IlL. ' 'n· ·~L L'

13 oW'S ,~]!.s e ,~;CWi> ~1O, !O~!lY mCt,;t,i!' :1[1. i in:e, -WI'UJ rus

,~locl~]: th~lii, dttl, '~i!SS fl.e:xihle trainee, rrhE'~'

~ t, • .JI' • ~ ._~~ t

Me 'O'~liI!'t .. cotL5!.uet,;I.tLQll'[JlS 'WUtli, ,reFru W t;:W1eJl[.

• " _...!I " I ,. ~- - _'t~ L

:PO&JiJtiKtn AJ.i1.l}!.J ns~ ,re at~01l1:shlJl! to 'L!ilI';:: uu:mJ::.rus~ CO'

'~m diseussed m.ott fun>,' bdQw,}

The (;Oli:'r:~~ h:li.!!~i[~. ilInglill' "m V$ry q,Utire, '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.; ._1'.. __ 'I.J.

llli.!. m~.e~r '!;;!.c;:~c:s, 'I [Ii ~1.fi_i2 wnn tne 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,

,pmalili£lE ;a I':!ldler C:otrl.llli@B 'type of chrome

'I. I..:I:~ .'~ L _11.

'S'..rU)1U 1J,lI;;.!r p;llJt1" .IL[I. oonrtm5'~, tne QiJ!i~l: re~.t:re~:l(e

'pQ5jtiOO~, where the humerus i~ 'ltS!'e@tfa:lty potf'"..illel '[0 [~l£' IOfSOl, ;~Si ,mOt par.dCf!J!!Mtl' :hil!z'a:f.,d.aus1 b!l;li~, ha.$ :th.e di' 'advmtagg OF

dlftllfi!'!illi~t moot of 'it'he pee [uru::[!of:li. firOnl dle mo:v,~m.w:J,~, J;edtM::m~, the. dfie.~e.t'!cy tOt th"LLft as all, exercise ['Of the' whO:k 'I.'ippe.f' body"

,Nglll't!. 19; Djp'[;iI1J'.:1ITf!i ilIfl81e win 1:if!'iN;l whl"€: 1h::OOf' l!\~l~l;!m~~~':!o tb!.'! cl1~::lt ilj~' uiit!iS ~IIiJ~!:~ 11;11 :[oj!; 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~~: bar l'ijil' bi~,,m' i'i~t '~ln!' tmfOD.t ~m'i~~}, O-lir ~~i'rtIlill~ed 2IlfIgll;1! ~L!I~ il '!JW~ ~!1c!'!1:!i!(lj~t'" l¥II~e it :!>IK'!i.i~[1 'b~ (bDltllIt1J,

- - - I

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

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:e IIItt bW1liOru& ,"";hi~e- ~Ilie ~ 'c[(Jr!!Ils 00 ilhc<jr \\IUri:.

,)

No mnter 'What. h'um>l!!iI:',a[ lu~g.!e .~~ ·Y$~d. i'~ .is .impOf'I:'lUl1i:' '~h~;: t:J'ie angle 11m d;l~ _~ during i.he r:e.p,. Th~ eccemrie phase ol the movement :shOLllcl U~ ml: !'i~E' elh.clw mg~e' -as d~ e 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 d\e 'Iae; ad 'ilae d~hQ:i~', $l~h.ilizmg me hlIm!;)~' by IEllreFt.wg equ.i1il cppo: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, Shmdd.e.r pl"Olhlem.s ~ ,c;om.monly tS&DCE~.'t.ed. with 'ili'f' be11!ch. pi'~~. because of [ihii;; db.ow mO''!f~e:''ne!flil. Thc:' 'mencil:0lI!5 'of me bi~p'£; ~ th~ aricse .fr.Q'1ll and It:tms the shoulder. jo.~fif on thei.I w.ay down to , he elbow ~ ru-e nOl vttry mlernnm: of the ,ilhmsion '~~~y 31'.e Sl!:I bjected: ee when the elbows .nail ~rCl\1!nd du;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.kr injury in. the ,,,;"elgln fQottIJ; tbey;iUiE hud! to ~~! ana. hard to hesl up. Be ~r.dw about d1Jis.

CCRl(j'h~ii .~hm.i~d wa;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::· E in the l':!";UpiiLrk. and. th;;; ;togl:e clOe5 .iIl:O'~ d-.atU~ during m:ib:e :rep I 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!1 my-w~y whilill! ·ther-learn new Inov~i;f.I,el1t5;, '~lJId they don,-'t need n:1hcir :ii1;.w.n;Uor.li called, to.' oantiung thar does jW'I;. 'WqiLllin:~ their illi1:efl.'[IQ[!..

The chest, f Q~ beseh fu·e.s~~ng purpO!S~, is rhe 1I!111~:t'iot'" :riiJ-cag,e, Md, ,ith~ ,i1Lmsd,~~ "3tltncht!ci to it. Th6 m~lin C'he~t ~~!!.J$C.h,:Si ~, the pectoralis ,m .. jlOt'~ or pe~~ a._rcld. cltd[' ~ni1l!~e rwins thlt1 al1'~rtar cle~~'Oi&s. _ a'!;'[~!:h ttl the humerus ol,I a tong insertioa p~; nt :illo:nrg: ~he 'i;lifpe.r ~him, of the' buoll.=. They W,L.\p ii1Cl~OOS '[be :r1bc:;:LI~'I1' to a 'iolJ:!; o"ri~~f.I, .. l CI.I:1g a litre [mm !the bOilt,Qm ,0'£ 'l~~ :S~iI:Omt!m. U,P I'~ ~ 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.e iDf 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;

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

The .higher the top gf thtl e'~l!!S1t _, ~~ hi~h~s~ P(j,iiU @,ii the ,rihc~~ above ~he' b~nda, _ ,thl.? ~tc"'P~1'" mi; I;ltiiitk uu:: ~c/deit attaches to th~ humerus. Th~ stieep.et tne il_n~.!.e, ute be[teorl b~~~e' .of !t.he ,!ncrea~ed m,oBcnaIl'i'Ciill c£fit:ic~iI,,':y Ql 'm~ :pwde~[ cont t""dClio:IJI caused by t'h~ S'tlL:'epN ,m~t~' of i!!.,tt'lc1;;:, (i:ti! me. lH:HlIlia'fll;S'. In ,1

. .'ii' .... ! it· ilL' _,I -~j:

C..Ji~S{l.C exan1l1:""il1: m: Mmp ~' m~('fl!,;IlIlMCS, 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~r the c.hesrr. position abQ'!,\'e the MJ1H, '~hc h~t;JLwr dte :pun [he :p~f ddt has on [be ar:Il1f;:, "r1,~ i:1ttt!linm{;nt ~TId

h us: 1ii~.so im:pQ~~lEafl!~, '[0' 1<auder..stand ithl:' 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'!, ,~(I:;t'l:'l:I,I1:1!e'tn:" Vie'W"'edi [[·om the 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: occurs at an ~ngl'e 'th~ ',rar.t~s· 'W.~d'IJ ~h.eSl[, poi~~iolJJ (fi~r-g ,231 •

;pf#l'!,~ ,Ji. A ib~.ll!!:!.~I iCMst (from ,1il~l'!rJiEF oQ~ mr,(f!1'1 ~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 - -:.- ..... ::-.

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

nm ·a IVltD Jillo:rg~J:' 1t.!1C$\ is Fi:.!i~IE ii)'fI" in? cllll!l'l,Bil'd :pijIg!-e Ilr ;i·~oo_ WrUII ;;! ~rfl: - Pi!liesl'. mbill ii1.mgh~ or lir.;:t!om r:~ njllJ1~ pUlipctdre.l!"-~.

8.5

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

First. teej, adb~s II comeoen 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 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 :l mQlliths have been iW~te.l

Som~~im:e5 U[' .may be (;H'L p'WlJJliose'. There is a 05'Choa1 of lhough~ Ut.J.t just.mes U:J;f' 'U~ of less ,th m fun :raJlge of m~tj'on iby,ci,1limmf;llg ~h~,I dtl~, pees ~op c,oJl'Lri~utjrJ:~ to the mJQ'lemt:J:i't wh~J'II me 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!, 1,':~~ quads: S{OP lCo~'u:ribu,d[jg when th,e{emllr tm to 90 degrees with rh.e tihiil.) The ,proM,eE!i with 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' fur.n:t:tlonal mO't~on around a to.Lnm:. W(: ar not just concerned. abeur our fu"t)!I"ute muscles, 'We 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:r it'WO '~ry' good ,r,.eas.Offi$. Fi.I"lit, ,it~ aIlows, 'l;i$lQ qUaDtifr work: if W{:' hold the, ,ange IOf motioD, of all,

" h li.:J.~_ .r, .1l. ,_ hU ' 'L

e~~ISlIi; constam, "!l;N~:are - OJ.IJwJ.:§ <coos! 'n.'E rut; llJ'IS't':LmDe van I ti: uli our "'i~f{lr, ~

(Cll.n~.t:ioJID" The.~", if 'd:Je fora' we C.lr.t 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;o IDOvll1g '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

'!Jr{i;vi'ly

~~~------------~-------

,PigmirJ J$. W~ tilt! ",,>"!c'iJ'Il'lie l~~ OOio1J~~, OO'I'!t(Iol'K, a!1l00Il~[llksh~ :ilil ih~' ibtilth. pr(,"SS by ~l~iiilg ijh~ ~ifl1Pl:e' eg~l~~iieP; :lFiii~ ,~_aemi~dJ'~ mS~g{rl~' '!'!ll;l'iJ~d = W,o~ik ®r'ie, AlU~iJl!I~1~ !1m: bMrlh 'pil~ ,i~$lil\liItrf!f.' ":III!Fvil~r~i,iiilr t(!o 'i!-llry:i11l:': d~~~~ ir~ dIf'e~1L!, 't~~~ .. i!hi;;. Iirf~r'~q~lalii:lr.1 ,iiler.rK!1]5Irn~!ioS Ill.::: tooilie,~.

SecO,litdi, full nJJJ~,t1' of m,'O,;;,iM le:N:e,rdse f!nsu:ra; dlal 'strength is de'!,,"C!io,p~, Ine,Viery ~Q.ru~iot1, r:h.~ii[' itl1,e jm!!]!: Can wcrrk. ':s.tr.rIl[q~,illir. dc:v.e]opmgnrt ,;S: ,e:x,uo;efltely g,pec1fle~' rnusdes ,gel:

SlerYng in th.~ ,posid~s ,;!I!l, which :[bier are filade to 'g,(}.t ~,tron~; 'm.ndi i:f.] pre;t.i!le'!y the, 'W;:l,Y they sre

_ _,

ttliil'lo(L F.or i:ns~ri;~~-, a leg: w,oit"ked, '~h:rewr~] JQ. degr.ees oJ its iriU:lig,= of !I]],(IliO:f:1, OJ' lit leg e'Ktemim] :ma,C:)liiif.'(! will ~u:ji'iP~ 00 :this: wo:rlll:, by i~lprQ.~±ng :iJIS :<lh.iliry.r tc work in that ,JO ~r;re.es cd- :ll;lmiiQi:j:. It willnot get Tn1!JclJ. :srrol1g~1I' ~;fi:rw']t;;:t~ l~~)~~' in irlS ra:o~e" rr we ~Il,[ it'D ,~I:e,ptlllr,e ruJ[,

.. 1- ; t, "1 Jl JL IL_ , ..... 11" I... - 'll d ,~.. _ f

a:!,:WIe~e 'ro '~e ni:S:egs. ,uDf a. SPJl.rt w.lI:~.e:re,~ iDiL~'t'!I.J'!;;! rn e, 'upl)~ '~_(;:. use tmif',m in a 'iffilr,iEE}7 00 ,

positit;!<i1~, th~J1 he mus~ 'tr,~, d:hi~OOgh a, :ful] i'mg,e of motio.i], jn ~ ~r dl@~ s~reng~bensl die

'L l,~ .'-.... ,," ·'II! IL. c.:' ., •

w.1l0~ ~'~. Any J01I1ii. ::tf:;U]\U 'wmch mOV~m~1!i.t 'i;:Sitl 'OCClU' WliJJ, benefir :[[om ,na'~; l;t5 !\l:il,~i~

fl1~ci.o\t1jmp[~Yed. ~Q~,..:aU the JiW;scles tboit :mQ'\r~' ;1 j~;i1!\ :should. he, e:~e:rci-sed, usm,g a

'I. ~ 110_ '. 'II I f' :IL """I-. b ,)._1 'U .,l ,IL.. 'IV·]

m.©,Yeml.!!!1i:. t~~:!L:>!I!~~, Ul'OO ,p]a4~ ,fllilIr:r:r·O't.Ilji.e:m as mrI&J,'~ .'~ '!.li:1W lit ~'i!e' g]fO:!:'[, n):f," W,litLC:l! we 'ale

ttainiDg~

The b~hp.res51 ~ t'iU: sq~@(, lilll:~s a certain MtHlllm(l of rebound mit: ,of dl.~b.OttiOiJiIl~ il,tsiEll,g 'eile ha.nJy :sttetc'h reflex 'ph~ll:o.m_enon diJa't is" ,ri, fG'@~un= of ,dl:deJlaJj, lTIlmc~e (fUgtlR ,/.16), The [),[Qb1.em is: dt~1 cl1.e ~~,erilunicg~[~ Wh"LW, 'w,j,ih clre,~r.' bgfo:re' [iebouiiild oeecrs i~ dtf: ~II1skiLcl, traiaee, h: t.~s p~ti« a,qd, s',tXJd dmi~g, to ri,gb:tban Urp [he bottom of ~h~ ,mO'V,e~~1 ~(Iugli

,'I. JL. jl t..,j . ~ • ~,. 'I: 'IL ~ ·]1

t..L1a~ a. correct ~,~Cli!Jl]1Ii em, '1i;I'E! uDti ~ ~:t'iq ~p. A ,eQ,m-pe1i'~i,ml! 1(j~fI!C'.Ll, prgSSI t~reO[e'[I.CllI ;Y 'lit

L 'h L.:J d ~:iL L~:: __ "~ 'I '-h" 'Ie. -'~ 'u_ _"1, IL.,__ '

ess.f! ' S1!! rr;o reU01J!ilU t !L]E tn, 'UiiLe [ecwiu:,~illJI ru C'S, ViI, iCilU :5,pe~1'ly '!:.riIJ~~ tne I,NI!£ must cease Us

mot'L(J]1, ~J;, t~~~ b~tOtll bef:Oc~ kiflg: diriv:e,[(J, 'WIP off 'the', chest, .A '!i(Qydl-ruJid,~ bench pre~ iU.(p~.!i, tbe '!;I:ainele to. llift mere ~!gh!:. tb~~Fi -ti:,P:lij;Jjs:¢d, befilc.~, p,re.ss" It mMa~ !be- said [hat ;l ihe~,ted b~nch:~ where :iL: hea~ IOf the IC;he5:t.J"iit hard, bQ'liUlC:: ~ff d:!i~ f!e~j,~jl,cl, a b,rj;~,e wit~, the hips is ~~d; ~J~ws M{](r_e w:e~gh[ '[9 he li£ted wa:r,r, ;a 5"~r]c.t tiooc:.l],"'@nd,&'Q. StJ why ,;jJJlow a rebound bm Dlot a bom~ {trid, brid.;ge? H'~, Is' :ttor. aiW;:l!Y;s Q'lllU·ICiib,i,e'£ti:'le'!l as Iun~ (!arli(lT~ 'to hh mQ1:-:t;: w,ei~l't b1!Dt

~ , -~-

- 1_- _~"""

'~ ... '.

- -.

, \1

" .

I .. 1

~ ... :

.... . '

l!i~~~'I1i 2'~ ge~r:rn~ P'1~~t!JIi)g.ieu,1 nfli~ l'iil'i!i:l'jj!!ii~~ :plllb'll!;imr:nor Ilfi'lfl~~!};)1 "r;,;~I!i~q," ~~ Ini1~S :r'l'i~ i); n.UOfl@:r rulnruc~I(!O:ll., Fii.s~. IllIe ,¥~oellWi le ru1ure 011 IUIlsc'le, :U1~bs ~i: iM.:lI I~IW: a ~1iP18: - tl~~ IrJ~~ ~i1I :5~i'{i!J. it ~lJ~ to a ,re[iiIi[], 'jjQJlfil) lilie m':!l~ [!G~~iIJ I tbe 1\~~Uff'i. :Se(~, D1t;!~'is !lll ~~la'fi2l1 ~~ 'Df !l:'iroE!rltI~clc .I~I]~1t rbll~ ~}H& 10 Hie- ~D!JS'I ~.rce: lJeif~8 ~-wt'"IiiW, 'by~, OODli\tI~~~[j. nntl tbi!; ·'np:ljmlll" 1~Ill~b '"'it b~ :iii:iIJ~[oil:l!!:l with n iifiUfll 2!~r!:i.o::ll. 1Li"k"'ii:I:r" t1~!: s~~~~I, n: r.t~N rne-di;);'Iii~, b}'niLl~eL~ sPJDcl!I'e~ (inlr~ rllS~ I liJb:ru) L.'-!!nl'i,1\\ItlM by .el.cllinl :~lul, ~I;!'ts, in a I1lI!J(J\~ -r'l:!ro~ll1:i~ t(l!lIlrntil00..

the li:ll}I;I!ch·and.go ,k !!ictudy easier ro learn man, a ~<ltlised bell0rn,~ and ,~5 el:1sieJJ' to ~~a~h ~"Q rtoVuw, ($~y,itiJg ci,gh';'1l1i:, d~c bot,~om duti:ng, ib.e pai!lYe, is ,;1 sk:LIl diflicul;t ~Q 'master, I'lF'POIif"eEit]y' 'i:i'i,;'e11 (Qr 90mFtit.1ife p{lw,dU~t..,). The b!M!l.nceid" ,1~~,.'Bd~, bridg,gdl b~tt~il.1=-the-air verSion of 'E::h~ brndl[ pn-s5, uses' :r,i,b~g,",' mi]..icn~ .md. hlp exJteEil$;D.~J. m a1d 00 dlnvmg [~fl ba:r.lI.:t~ 'ii:ilciJil.g "W"Odk: ,jf."""_:r;arf from. the mr-ge:ted ,mu:scie$",:So."!ii, ~n',uct ~O'Y~:.h~1Ind,-;~y hl.:a g,t)od c;;>mp.rom.;se'; li@I:~:~;, tb.e. li::i:'!Unee' A;l1: man w~i~ht ibl1.,t ~t:~n givijng lots 0:[ work to t~~ iP[,~~in!j, rr.lo'Ii.!!~~~.

A. co.:.ch·shouW. 'b!i:' iIIb:~e to recognize 'ex(:'Css,ve bOlllnee and klITi GfW wh~.n :;h cerreet ion n.etid!s. '[0 be made. YOllir' traieee bounces too much 'wh,rJ:l .~e rebounds 1[0 !the- pojIJ,'t th.u: '[he b3I" sliiDs !the chest hard enough ro ch~i:n'&e his: PO,s:[(iDl1: with ·the [mp:lC\.j, ,;IIIld 'Chen. dews down mm-kd1r iL - •. ouple of inches. LIT? from theehe ~~ because the ve~oc_it;y (;I ; the ~ was' due' more ro the bounce tbn his C1CEtW drive off the chest, If L(. bad '8nouWl, the b r p.Ith ',,'!;flU rth-a.nr;e riigh~ there as ~lLiJs. ~lbiJ·w.'l slirJl p~!1i'tLml from the lac"k' of ,ti&ilnrtes:s rn. Iats aad delt$. T.n!· wholto messy t-h~'Qg is a result of <Ii l..1:cik of ti&b'Lrl oSS: Oft lile "iJ.i1ly dewn, <'lind tan be :r~medied in a C'(Hl!pl~· ofwllY.s·

DIlle w.J.,· to teOl(:h. ehe 'tr.tlJ1ee to story' tig,ht uff the chMt is re reach him to il'!i.S,'L .barely eoeh the d;lIesL. I Ie CMI··t Ch··i1i1 i~ i be C':3..i!"[ bm.wc:€ it, !~lIU~ he - '~n''[ bounce .ft if he j'USt b!l:J:'d.y t;Q.U~I·u~;\l hi,~' ehe.'1'(... I..:Iaw·him ~et ill !pQ.5ltion and Ea:'ke '(he bar Ol-l:t, When b.e· i~ set, Iooking;;:u the- ceiling, h ve him ~OmE am'i.rn ro IDe: blgh~t point on the chest and b:1 k up. This is where h~ 'Will touch the bar. Hi1'Vti lI~rn do it 3 .tor a :k-w reps, lh 'n tell bill:l "Touch your shire 'rPi 'tit ~ll~ b01r,. 1];0'[ your ehese," Or you r[jj~bt say. "Pl:iy like~,hif!'rr.l 'i:t ;i" !l?it't:E if gl"l:Si 011 your chr;s-t !thAt you have C u)tLeh but den't break it." This nru:aJlr ge~ the POtfU across, <llhlwugll ir deals only wud~ ~m,p'LOl:r.!··. (ple<lst:1 do not \ii;'L1Jall ' iry ulis wiul a pie~ of: gl~~, \V·e 'U all be QU~ C)r 3. lob if you de.]

The: !best '~,'a~y 00 fix il b d bO'!Jtict ~ 1[.0 .; d!h-ess me; :pr.,gbl. -m .tt i1ts root, by 'be'ilC.bin~ '~ht: trainee 'to 00 t~gb'r durir.lrg ~he mO'l,l'~JlH:~[Jit in a W1IlY ~h:lt .be eaa t!l1:].cll:r~t.llind1' ,~n.,d. ,t.h.u he emu ~pply to other Ij rts ~ well, 1'~ 'is il way Ito ClCHlIC~'p :JmmliZl! the lift SiO thar tightness j$ bui lr h1! and .1asll.i.c.: e.t~ergy can he stored in til • ~Lentri:c (nerg,n:ivt!l) .philS-": o.r 1JI e in the cone iIlIlric: d.ci."I.re~'Up •

. he: b nch. PJ"eS$; l ik€' the squ;]:i, Co.m~5t.5 of tWO ·OlO"i.-ilEm.e:rritS1 '~O'W'e'n_n;g w.e bar and rai sing t~~ bar. TIt!U him this: Ol. ' 11''1 ili:inl .ID:out .I.oweti[Jg the h,U' 'ust ·dunk.abmJ'[ d.rivin ,][ up, On' h.e w~y down ill the ·t:hr:st yO'U! !lihould be dlirnkmg OiIblJ:)'Ji,iI'E d:riv.irlg. up hwr.J1 not :il<b:O'IJ1 down. ·P·OC!Jt.O en up' only., .. fu an -an;elIllpi Wi .@;:f:t ~'Ild.y for the upward dri ;;'1;'.- he will.s~oW' down the deseent and be t'~g~'cer.s he approaches me·dw:st mU!i imp[lDvt.ng I['if!bouna rr::f~ciel1Cjr OUld :rn.inimizing

1~;gtJN!.1 .' I..:t dl~ tF;'j~ in III Ink Iliooullh~ dnl~ Uifl fll~ !I~~ ,11.'3;.' dU\\lU.i'l prelK'ltl: Ilii:' tn!lliO-l'ill!lllI!UIm" 5}~i:'IliI 00. do ~~~ cWr;)rk: l'IiI re <I!.Il"~thrcl~'.

1OIl~- -- - -.-~ -- - ~- - -:=- _. •

ib9'1J:ri~~ Br dll~; ~b(ii,ir dEl:viil~ up while 011]. tht' ~i";lir CC11l;.'ti; he ,""t~U h~.'v~ fttlliedi on U1li~ thi[J~ we ar,e i1lG(.t1'allr 'UY 'to ,cl~i !I.'~r.i.w. the \'IJ.\ei;g1lt :U[p. Lowe.r:i[;tI~ ·ili,.; b",r is aWftilUif !;!',l$Y ,. ami, if ll~ lhl~~/pas[. WE: to the I[h:ive~ lae '~!dll >'iXOW hi,!; de.~c-eilt 2IS hE' prepares to a.c:civ,:.:'iy dnv~ the 6ar up (i~g.~.2:7). This e~ceUe.nt: tedutique; wC\rl~ for ~~jJy exercise wiili iiill initi~l. OOE<e'Ji'tr:ic ecrmp>IDTIletrit.

$h,(!~~ld~~' d.~d Uppf!f' .iB'aJf:k

"'S'lr~ii~d~r.s·" here refers 'EO [he ,~aternl and .PQ~tET~Or lIis;ptf:itl Qr the sl~DlJIideT8f. since W~· hU"1e :inch.aded. the.;"!;[),llienOf' tklt{ij.,;i}l; :b1: oue discussicu o:~ [h~· C~f"~':it" for fU!~'i:CbOfl~ reasons, Alc.k,'Qugh theY.<Ire used in ,til~ hi:lIl1:d,J 'p,"'IO!S'!1;. 'd~.e;f lDe not used in 'such a W.1Y th<1~ t.6~y lleed 'to be 13~d~ly dl!Ql!lg.ht· about s:ep~a~elr. This 'LmpOrE',lJl~ :stOUP ~f: .rnusdes hils two fUDloCt~Oru" First! ilt $__h.Q:t~·kkfS need ro be :p'~mteJ, :6J'miI;r ~a:insl .t;h~ bench, ~lW. ~~el1 LiQ~,:!'[har 'with th e Illmcles ·af lhe tJIp.~e'r ~c'k {~he· ones' bf~wee~;l we 'Sho!l.llclers) i tl""illd ~ .~ ~;1[lfDiiin to dcil,fe ;ag:aim.I wnile :plllS.hing the bar. When th3~ is don~ ,r;:(~I"rec:dy~, the !K:<1I:pl;ll1e 'w.1Il he .a&clu~ ICH·j?uUeo. ~Qge~h~t, 'DOl :n'ii~.kce ,:11 ±lu S1pil:n O!l1 the 'Upper. buck eo p'!;_Lsh .a~;tinsc [he bf'n.eh, Thj s staJhlt p.]~'[:J'O['TI'i l.5 she :a:ffil1!Ii~~miOlJ. ,mri:ace on which the kinelK thain. begins .. S[trlled. ;;1nQd~f'r W;lY" wm.en we bench I(lr,~5>S!'W!C dri'l,l't,t'he b~:FIiell iiI1lro me bar' apart _. th~· bali' mtfle~ ,!I!li'i.d. d~ti benell1. cioe.!;!!:'!: 't~ bWl.t W~ F,usib. <li.g.'lLins.t bOIl:±1. (fi:jiurt· ~Sl- The- uppetr.. badt iU1l.d. shoulders ]Jll.Uih t.lt.e b:er.oc:.h ilJitd ~hl/!Y ;n~d 'en. be '~igl'l:(' while doing se, j'ust ;15 ·the ft...ul.dx ;'I!:r'.e [~~ht il~ins:~ the bar. Seoond, tirU1! .51~o!llld~11l ir:l ~h~i If :.i!tk'~~~f!d pos.~dQ;1] . .;mU d~e l1p'per b~~k. 'mJl[~j!d!t::ii:" as [hEY 00l1itl"aC[ sud m.H'I.te or '"tik" the upper' h..-"u:~ in,tiC< ,Jj ~hj!gl~Up pusiriQ'J1,. '!flUsh the :ri_b~~ uft .Jit.l.d 'ht:ild mQ1' chei~ ~bi~b,er .ah~'ve d~e' bench .. This iDeIF~"::lIi5e.s the rnechJ;mliem ef:1]C:1eJ1CY of the pec/dch Co:,I;b1 rli'iCI~l":!!i"t by 5t~p~:i];]ijg 'dfae ::tti@j'lr;;: oJ ~Jl;.mek enthe :h,um~rns, i1IS di...il_;;;-Qsst:!d earlier,

F;g~tii ~a. J !.If.""t HtJ;! ~'I,'i:. d.rn 'Whl"~ WI! I::lilifib Lip':LI nu:ti\illv hul I I}'f H1CK II!i1JnlJ1~. '\vhtli:! ~ildlimS "'PI? arc ilrl ~rw~~ and pl]~tl in;g 1]~t1hl~~ ~'Jii.1D o'p~~iog :ta~in.e:s. 'Tii~

ui LJ~~tlQ~ is tlill~ I;i,,~~ !::Jl,illi:h lI'n • .s~i!18·, Ui-'ll'b:u- 1OO\fL"S. i:lmL ~hll':: bJ:ai~1i1 ilI!;!~~!'! 't,

K.eB.P~[t]g· !:hii:' bOld" '~1ght ~ a ,d1flku'l.'[ ~.h~nlli; :foOl' ·50rn.e noviee tru(JIBElS ee ,BoO. They hi3ve dmcul[}1" :6iOli;'US~~lg. O:~. ~his with so lIII..i1!I1y iJ.'T.he.r. ~hif.!!g~ ~(!iIi~; !lJ11JJ a't

. .

the Sc'alme time, Se i:~ '!I1i!oo.:) to !be t8ugh[ ItO

·IL. • :L. ~L' • '1·' I

Lmiem :U!l ~."J,iI!::'±i ;iiI''i1,;'Wy 'u;~M' U reqli.uiI"if!i< .. lrtt e

;li~~i'vli: ';I;~jt,eIiiit'iO:IJ. T'eM YOI,1[ uaira~ ~b(!lij;J.'~ the '"ariviriig Ol;pnsm ~l'~ blt.nthi> rniO~1." ill1I:d w.~.jf h(,!: :n!C to! ds. hi~ c.bes~ Up', to plant p;-he: i~~ aiiuJ. :i~i.lr:[ the ]l1"OC'elSS'. Thf']l h~\I'e:

IL· • -.JI 'b 'IL - .1. • •

Him. 'S\L.~ .oil iJJiI1l= . e'n c ~l. ii'!! tn(! :tarrl: e :P {:t::i\L tl;Q n

he asSU!f.l!llf'oS ~dore lr1l1W; d!l)wIII ~ um.:e th.e bli1t. ReftJ<fe h~·li.c;,s diO"WI]~ roueh him wiw ji"UI!U b ~ncl r~gh.t be~e.fl dll.e s~,alC!,l;ike u_o.d Sili'Yi "f~i,l:]ch Illy h~1'I!d berween your sholl]df'~r Made~" {f~'!;~t~ 2.9}. Th.~ 'Willi ~ho

~iI1~e ,h:lm 't 0' l101i:t1l! his' .c-hes[ as ~]jiiS· uppet' 'back. ti:gb~~, tut[ilcu?' :n~iJI~o.:Jxin~ '[hi~ .go.Qd PQ5it~;;()n, Tell. ,hiw. ~thi5 js the pmi:Ei'on you. eeed to(} .~k"i;;' ag<1i:Jl$t [j~ beLu::h~ be.£o:re YO·:iJ U1M ~h~ bar om of the I'lc'k, 'ft' H~v;e· him lie ,cl~wn .'!ind, mke the bar out, ~~~d rdtlf\\)rce' ,tbe' p~in;t. ~Il by :~l!~ki~g l~Im addtM;~ his ~hol~Ue'r Madles. Wilell h;e·.gers· it r,ight, c~U hl!S 8;t~~[~Oll to d~e ·waty .Q[. 'Feds, h~.ve him t.a& .. ut M.d try il! aga1r:J.! ~t:h 'It.'fll; :m;'l_ki~g .sure he assumes .[Ul] addued()f,J .. By doilJ!i: this. the 'positi.o1'~ l~f(:brl1.es:

u, .. ..iLl_J • ,"-'I ,] II... ".. • h' l' - ... ! 'IL d" .

i:i!;m,IOWYie!.il. 'q_mcotity ,il!lIlu~,e C'a!1 ~~.mt! u '~Iil'.ijt out :a .. G'[ c& conSCt·Qi!:lSf l~lO'uggU. ot . !1Ir!:ivt:.10El,

DUf.ing rrhe :li['E~ !]'I_jrtim'il[ s.ho1i!ll\d·6]' .[]]O'!,lI-e1.lllf!!II[ s:h.o.ruM QoCt:ll!t. .• Tk dmJg tA.lil moves is. [~.e ·elbow ... If the .shu~.lda mo-v'es muoh •. so:met11ing :~ii:'I! th.e Ij,:rplPer iba(.;-k ~.IQ.o~ued ,;ll.l!d '~he Lb.est h<1!~ :!iJ).:Slt !So.m(!· iQf its: ''''lIIP;; F,iDsttioTii. Some ITt!·i:n itnt.1<l :scapu:blt. movement is lIlil~.v(;iid~hls.~ P@rLiQJ;ibl'.ir III :Jj ,gel of '!i]'!l,flf,f! 'ef1:ti!rl, !l Gi:,JI1J.p.1e of:' reps, ~lt:: .if Ir is ·~c~sivt!· h w.m i;;(;I;rnp:rnmise: efi]ciellrCY' by LlIddiim~ 'to ·t.be dj5t<lJn{le the bar' has '[0 rrave] t·LI,lQiCkotu; .. Tim C'.<UJ, be iiJ1ut>Er.uedl. [~ th€: [miiM by $b.ovI'mg him 'what .h".PI~e.n:s dllllliing ~ rnu~l&t· d:l:llug and the dis·~\:l!fi{:e· 'i~ a~ri; 00· tlme birr rn.Q.'VC.IDt;;'nt.

lie' O!l] the ~eilCh yOlYr~-~~f~ alJid .~nll the sb'oJJ]Mer~ 'b~k i [l'~O :full dcl1;ii;ticm'l whh chest IIJI.P' .in OJ. got.id 'PiQsidoti! and youjJ 'bad~ ·al1ched .. ]p'l,U. 1'((11$1' .ii~ 'g;):p w.itlm. :stri:l.i.~.t ,elbO"WS'u,. ,3J p~irlo~ th~t simw.iltes [he s~u:rt 0'1 tble berlidii :p~. Have ~lii.m uote the. .rm:~~ti,QI1:l. of y~:r h!1r!1m-. Now.:ill-rug yuur sho!i,lllde.rs u~ O'ff 'ihe 'br.:iItch i5iQ< dl'iiit YOIlll.f shQukie'r. bl~d~s OOm£ O!ll!,t. cJ ficl!dIi;liOl:liolfl,] ... tl!mil .h~ye t~i!n Ii!Oti2' '~blii di£fe'l"e'J]u rn: :p'OSi~li!c!!f.IL Then:' win be 'Ii "If"' to 6" diIfe.re.rmCiE! 11'1. [he dict.aul;:e ftom 'Y'C{).]i' hL1!1.lJch l'P your dum:. :[ro~~ ~h~&S.~bilCk to :shruggJj3d-up (fig~e 3d)". SillY' 'l0 hirn, "Tbis is the e~n'lII. di~~!!tt~ )l\o:g. have m push the bnr if yOLll. d!5~~. 'l. ]~~.P Y'O'\1lr ~[1.ouldern oo!:k." Y O'IJ CW iJlJl.1UCi1'i:~e ,~~:~s, whik s:t!iIi.l::ting ~1l.s::well", by ~hrlJggirIJg .olil~ S:hOl1klJer haCk -rod .sh['~.~, di~ eeher ~Jl~ .f.onvru:d 'and :!ihQW.i~lg .biOl. 't~;t d~f:ft')t,emcc: jn disiIailce &001 dile:' elsest bej;w.~~ ,~~ Nt!· .nru:td~ ~f1g'llf.e- 31) •.

F.~'glinJ; J~. A s.ilflJpJe p:;i~iti,ol! c~Jlllil~nJ i(') .~eL II!re ~Ji':i!jli~~ iiJ' l"j~d.O::i';5iIlIi.l1ill UffiDlfl!;::f :pD~'iliDI'!_·;tB" hl;l'i.\ n,e ~.p!:.r b(j,(k; ~~~j:I~, rJi Ihli: 'b~fl [tl:il.'":5.:'5 dlr~'ilI]' .• ; pij~,~h lily ~lf.iM ~l\.~li::c.rn ::roo]" .sIUIi)J.1d:er· bJ2i1iii29".

-- - - _- __ .~---- ~- _

D~ri[JJg'~, ],on~~Y,ir ~~'~ ~O'n' thi:l,Ill j'11~t -a CQlI.pte· om :re'p$~ mm't 'n~tee tt!h1J.ees ~.let theit 'UpPEl' ·b:ttc·k d~\~riO'~'t:c out 'oJ the 5b.J'tJ_gged .Po5uil;'ie;JII, [1 ·lhis .. happem~ ,each r~p is a litd,e .~)qQser 'f[hm 'me p'l'"f,vio~.s one and dtG:: 'bat :~1!~i!lt' tLiA'~~d. ~.lijjr.t~f!' :rulf.'theor

- -h"-- Th" b~ <k ~i'] U'j]tOO eae tiun~·. _~. ~~iiI ; ~,;_.cm_.:S., .I '.

efreciLi.wly· '~D .him. A~ dt.e' ,gnd 'Of a :5e.t oJ :fivel have ~]ilTI .if.leS'ett ~is ,!iliouid,\gr bbdcs ~j]d (heS'~,;qJ,p .. [f he h~: ~ble to mm1¢ d);ii;IIiL mU1:h ,lot ~U~ r~y ~e OOl]'J.e· 011.1'[. of POSiEiolJ. . His gtoo] lli t.<o' be ~bLe 00 do· <111 h~ ~~ps WithDt:l.I 'Lo5~riJg: dj;~' S~t p(jiS±t!<'~f,i.'.

l~ is 'pQ.Ssibl~ tOO have ih~ oock. set OO:t'11ect'&.rlligaiJrrrsl:: th.e bench and sen] l'Ea}~f.e t_he il'u~~~ wob.bl:e~ Prom ~he ·top it: 'wiiV~, lo~ :like d]c' m~S'~i$ lI:nQi,.~i.ng fro~1J. sil.d~ 1!Q·si.d!:).· in ;m, i~!"[email protected]:r i lome 1l'li:1Jll.11er as iJre bar is dl_ri~ ~ftJ from m~ ·hmt(m~,. "I.his. is, dll!l.~ '[0 :ms!i.JfficieJil:~ g'~[11:~1 I;~hmess; in 'th'f' .r..ihcage and shoulders, met .is ''I,i'G'IJ' po:rnma!l te ~ .m. '[M' fi:rs~ :few w·O'J::-k.GlJt~. b is I;erneclt~d hy simply caIlrng, the ·u·.t!i[Ll.e{:'·s ~itte[JiJiofli to h anJ tell~ng·~:tlm '[.0 .mike it :!!tOF',. :SbO'W' him 'wha'Eis: b~p.pi;.lnillt.m; by reprocl!ll~ing tiw ~O'\~ef.1!ieiI[ hei';s In'31kill~

~rhil-e he :~~. CL~. th~ be~c;h bt;tw'i1:~, :se:t:s- F.['I[jm yO'i.!hii:' P o$iitl 011. <lit his head.) plac'e' crlIiLe ht1~d 'on' elthli:f

~~dg of :Ws d:t~5't ·~tb p.il[ra]~; -[l~t ;i!g.m-.~~ ~li$ .d~s ~i1d :glo-wly ·s'hik.e his chestl mlmidtmg; the looseness ~u observed dmin!]. d1.e ~et ('figt[rt :12:) .. .Ask .h~in, !i;U[I, you. feel YOIlr.$elf: :Ietttiilg, yoYr. c:ile$lt .mQVIB like' tills?" lie.' ~] aik~wlcdgt d1a~ he ~~~':Ul~ ~~H :hlm1 :;:;;righ:oe!fl! tip an.d .. ii1!~.e it: stop," Any .lmlo'V·ement b.r:ing g:c:n.eml!)~d. by dLi~' bady that Iclo~:s nM I!:-{!illl;~rib~,t~ W rhe 'b~r :~in;g 'U~ is w';1s;wd, :rnl!QYern.eJ!il.1i:! ~~ wilen this is exp1aiIllOO to ,him~ h~'U 1JI51:UUJy U')t ~_;_rd: ro fi~ ·i~:.

figu"" JtU. N~ 'I:tlid by !iisii:i£ tbe ~li(ll,ill'le:r nUlst:l.d[l.1ijjl"~· imlfl't'!J~r1y. Iil~ bar 'MII ~tI.1~1·!1ooi.i~ ·4.l~ Ii]; .~">l:!:F.l ffU;·~;;;~.II1I'Ir:!·¢ 5hn1E; tih [!;' sltQ uld C!;I11AJ p.:Ill ltil:ik!1IiiL

F-'fJJd~ In Ii;. vi5llP;i d'GJi!M'JI~~i!'lilijDUI. afdl.IZ dDi'f\l.!r~;::: :1111 bar lr;:t~l 'be't'w~ ,s~{!!!lM~n:, :1Qep!: bl;;i!:'k ~ndl ~~~lIl'd~J'!i·~hn.i~ :fOfwilrdi.

,ng,rN'g ;2:, r-nU'l:!:tml:l~~ ~f ~iilfids 1001 I~ 'rnD 't::tIgc: to,' loos~~ demtlil~I1Utl!Joili, Rifiilll dl~' rib CDge 1.idt' tti ... illl!: tti Iil:L ilk tl:ill~l'Ie.c r~~1 Mtnl he h diJ-jl'1~ '!STOII:!:!!.

The ,fi;i!t'l<C'do:n .of ,tle neci.. ttmcScles ,is 'In m.uiIJI!~, heud, rrn1:IrUIiJIJl, 'and! to protect t~e ce.r.vx£n], spine dha:ring dJ.e Lo~ing, of dl~ dte~t ,a_nd, tlppei bd ,;liS:- d'le. b~['" ~m,e~ d~wti, !;."!In Ihc chest, As s:l1ehij '~~ tliililCk mlJ.l::r-ch~5. '~'Oi.1: i;S_Q,men~ilruJy :00 ;mrur:u:;<Cll1 p!O&ul['QO, ,in, 'a -["!IaDGt.ion :sillll'~ru" toO wraJi:

o'f th~ ,kfi'~ift:ll,,' bal!d!;;, EIllIJIscl:e,s: ,h:.lih.l S :~he Jeadllft JEhu, udiJc;E me ba~k museles, dlt;y tno!J!tcl. nor tJ',"i!!~i~1i FQwer' ,ilJ]iClJig ,the' ,]leek 'to hel'p.1 "With the lilt, ']IJ]I other :wo:rd!Sl tOll din :t.Im 1IJi~ }."''O'Ilrii:' hE!ld. '00 befl.cJ~, ,pres!>" DQ Wltlt: push 1be b~rl i1l,t'o Wf1 ~t·h. 'this ~~ ~ cj(~Ue[u ''iiIlnf '~o. ,I~J~ the. neck, If yOt:i,:s~ tlili:s h;i'p,~ning~. tf':iJl YOiUf'tuir:l,eBS< '[0· tLghiJiL~.IIJi, IIl,P their ,rm.e,ol .. s -widll.o.1;II[ 'p!,1l~hillg the h~ndl, WiEh d'tf!' hilik ,0£' '~b~:e h~ad. A~ @ pr@I:;'t-i:t:at ,nuue~"t [his i;n,\"OJ:v,es h,ol~j Uil,t '~h{i head aboti'~ a, hruf",m.c;h o:£-F. t~ beneh. ciMrin.g the rep'! ~,ifthe' llE!'ild is ,b.e,id -off' me bench tile !led~, :~liSck~ ,1!l~' ii:ight" ,Tht is Thempdng to '(j$e tb~ neck ro pwh ib~ ber!:ch,'~.s, h: adds (;."Oflit:r1llcted ml'lllilZls and cightlilljf'~5i to the' IIl:P,pJ",:r' h.;..ck, area, 'bm iii i$ mo da:rn,gemtliS, a habit. '[0 ilHoV!'. W:!u'C,~ :for' wj~ ~'I(}sellf'

,~e'T b;Jck, .hjp!" «nil l~~

The befiA:h p:rf:S$,4s' An upp~t boor '!il~i::;li]:. ih!!],'t!cilll;;~ 'l:ih€ feet are on tie -floor ~ >el<"erydlJiDg b(;t:w~~FJ. me fret' "aili)d -rh,e :upper body has the :pQ<t:eJnia:~ to ~f!' hn~Qlved ill dtc

~ ..... [d~, "[be low~:r' back. :il!fid the hi,ps: <lll1,d.legs ~I'ie m.ti!s. 'd:J,e .C(iI!!~e~~iQn b:et,"m''eei!Ji the. ,groHnd. ,'l!lnd th,e upper baek, Stticdr 'Sip~:3!I-J:itlgl i~e kine:~c >cb~ 'bt~ill'!1' M ~hli' h .. u ~l1d, encls ~t. nne u,P:p'e:ff backlbi\i),ch i~.tced~ce, by,t ~ f:,()m~dy utilized b.iiCki, hip:. 'and leg pos'J:itinfl aeim<1Uy Fep'res.e!L1J(5l ;lin ,~~[) S[OI11 of tlie kixu.rtil: chaia dO""iV'III to [he gfi0und., The 'legs de, ITI(!(f:';il!' 'EMfi S'r..li!b~~i~ ehe lowat body' as the' bar ,~~ 11i:l!Ij}"'i,l,eQ: thil:'O'ugh ,i:tS P~th.I' althrn.:ilgh, ~h~1!; is: Ji m:ajor :p~I~ O'f '~h~i'r fm:1c.tiQl1~, Used,"da'ii'ee'dy~ [he- ~e,~ d:n.'Vor!' ~g.~itt~t dlie' Doot~, :~;m,sf~nrMg fure!: 1,Q['Wlntally '!IJ.,P me bench dtt''Jlligtl '~h~ h~,~ ,i[lj~.o the ~t-cbmd lmt;;k, to re~nfQ,roe ith~ <lIi:h and keep '[~ chesr in ,i~, h~~h posidunl ~tOLblishoo whe.[JJ_ the s!hmil,d.e.r.:s were ,p~HM, ~aek. The le,gs ,a~d hips: 'thus nm'c!i:lon as a brace fu1' the che~~' ;:wd! ,shO"I)liIrderB"j g~;v,i~g' ~h~ '~~t bod,)" 'iii OOm;ilt;ICIl:IOIl to ~be fleer, a~d. ruibwitlg ~he: lO'W,~r :b-ody .~Q OOtiilTibi!.n~ '~OI 't'b~ m!oV4.m~Ji]:'t; ,:t1i;gu~:·,e' ,1;).

Be:Fot'f_! Y(JIi-i ,Iu",~ ,>Ii c:h~m.c~' 'rIO ,mi.s.aniteriPit':ell1:, this is ·n(li~ due' same ,thH1I~ as br.~cil.g;:ag -Ll'r hr.:~vins' the ~r:', 'Iwarl h~,~1J$. -when. cl1e butt ,;lctuitly ~OI!r-wS, (lff U~ benw, (fis:u~ ,34). COtre~ use (!if the legs. aad hips .mvo~wj, tQ~ry cl~~ ,ma]nt~~l,c,e of ehe ;t, ~liLd, t~GlI; pO;[tltlIlJ widt '~h~' .forne direetled. hod£~nt.ulr ~ocng ,~~iL'i bcfi~h rutd. :110t 'v'erticM.ly '!;I1!p off oJ the bellC~l" The

- - _... - - .. ~ - _.. -: _ ...

_. ~ -_ .;_- - _-:' ::::.-

Icl~te'~.t of '111e, bar una-."IOidab.lj." cl.riv~ 'ilie- 'deva.teJ. C~~Sij;: bnc'k dolW:JiJl, by 't!lllkillJg' arch out of tile b~ik. The legs drive 'loom th~· fee[ :1:pif,!j!)t th~ floor bnck up Rl'o:ng; tH bench USln.g a oollrU'o.~lecl. .llSQ1liLeu·ic· :k:~e·~~e~~'i.}n( w;~lth a s:1igh~ .bi.i:p e:Kte.III5:Uan, .p.r'odured by isomerric ooj'Ltr'.l~~Ei·(;in ~f the gl!i;l.t\t.~, ~_rtd ·bmn5:tnn;g8·. Ther <K"tive'~;( ,co.u.nterthe' :~Q~S Q:f:' ~h iMi. ·tth~ baik .~u"d (hos:~ 'bright by

• t • JI._. ~ r-- _.'1 1fII'

,re]iiJliO.tt.lllig itue <l!liI.1~lI ; :rO!l.Llf 1i::L1.e. :uC1i(Jii:".

To. ~ae'.b. '~:U$ p(js:L~ioiJl, h~y,t;· t~t~ U';aiI1~(i

-

fJgijn.· J1 Fm'li:~ i!lifiPJi~d bY.'·1!lw I,"g,!i'~ l~1:! fro~~ ~~ -as Fj'ghfti JiJ. O"Qf1·~. 00 lihl~. Tmt': Ib1Iin ~~C!~S 00 liJ€

I!I s;lilfu;IH:t:I~ .rait!~ d'~cil1l~ !lie ~ pi'~S ~i;ii' (:MtribliJt~$ ~jfjc;b.

w pKiper r...-~rt:l:>J:: rpD.S~I;I~_

Jie cib)w~ 1if] !posicion on die 'biSndl,;, After <1. W.iU:.IJ;l . .iUP set, lean ,QlIl:er. the b~]" ~bi.WC hi$ cJh~5't iU1!d

i 'lb., d h 'I". id' "II. 'IL ,_ ,j f . e. ~.I '6.' .~ ~ :.J M" k 'I ."

:p\I.:~ct OJ, a<mJ,· an eac :" S'<IIOl!li ,. :ell.' ~ 'W:I!~tl! 1.".!!I!lJlrnt~ a:~tl. I 'oren.~@t:f ~r(;I~hN .. ui.~: ~~~~:~~\I,Y.. 0]' . :e .ji!l.:LI"-(! fn~

:fee~ are pJarntecl. cGrmc[~y (fit1l1!rie .35). 'r~h his: ~b~~td~n. oo"wn into the ·~t!llcli. ~ IJd ~ly,! "''flliJis, :~s the 'w:ei~bl: of [he .~ .hoJidi~ }"'QUi' ~~hgwclm .dQ.w;w .. Now., .. push hillt::k. to~s me w.ith }'\Qur' l~'{;~ 'b,y,t keep y,o.ur b~tt ci6w]]. whi~e feu IOD,'"' Y'!jJ'I] ~~.ouM nbserve ~i.s. :ri:!:lclg.e· COrne ~p as hjs b~k arches, Lcmk: :a,t rus hips: _. ·thq·shO!llM. fl!O~ eh::~E'e :mil!ie~ :m~t,e '!.'Dauu can bii; Ilcc;·Qun;tld fOf by ·b,gh.te.cing the &l!!1re.~~. 'bUlt. tbey ShglUld. ~li~ up th~· bench w~-.trd5 '~he 5hlQnld~JI. ii!J.l~nJ.e. Now t.ike your hands; ;l'~~yj' .til;l:'V'e' 'hlm: 't'ilk,",·~llte balr O1IiI:t and reset 'I:he b~l~: and do a 13'el; OiF f~ve. Wa~h ~D wa-e 5"!IIJ;-e he rn""jntruns: the' c:hest all.d 'b~,cli :pDsilio.n. fTIf dt fiv[!;i·~ps.

Au. ribV.iDltS '4?~oM~m wi·th. '~acb t[ijg dii:s tCi"C'hili ~qlJ~ ,is its t~dency- to lead to bri~gill:g~ ll.k'e e·hecwifl-,. rgum, '[(t,1ds '~Q 'h~-rQ;~IJj. Bridging~· clu mte.D]:tiol1an. .heavin.g ~f ~h~ Mif-$ d~1 of ~iJinrnt:t wlt'b the b~C'll n OOC-I11CS as the HfiDe.f. ~:~:Be~"'E1i1?II;Si te it1coo~ t:h.e .che5'~ height 'b;V' usia, 't:he .. Low.er body ~') 'sl~J~e[jj t-he ,angle ,pf the up~pfet b2lik ml. 'i!:he he4:1!dI •. Bri.dgini· ta'ke5 ~Q'J"k. :!Iway i~rom cur ·ita:rg~t mu'ScJ.es bY'

-_. _,~-.~ 1.. iL • iiI • mh. 1 .. ,,_

Ui!2ll'Llir:rg t~:vfi- :m·Ovtm~ilt mJ~(,timl';;;;~ilJly .e.;a:ue.f. ,-.d.,1;] pop.U .:atr.. gym ~OCl:!iie. .l:iDD'Wll as

'~he: ,de~'~in~ belliChi press rakes ;adllruiil.t<!i~ of ·dais pO$itiO:m1. or :t:ilc:t"e'01Se~ .. rn~~l;)f.!!l~;ll~. ,~ffide.';ttg;" Most: people c~. dedin,e .~,Q~e ibn[1 dtey bt:nch~ dll~ thli:' F('I.pul ~rity.)

Fj~ . .IlN! .is, C:oOOahi!'lg hl!irnd.N~-c~rncnt, UJ(~.L!t"€ '!lM' t]i:!iruEC' iillJd~~Qd'5i thI~ p:rn~~ v,'ll.:lf ~D pudiJ Ib!:= s'IioblID~r:s:

i rrto 1!1~ 'be..oCil" Th-e. '\Ni.Q:J~~ ii)fth~ ~r 'l'Io~ '1!iiJf! 'iiooul~~!Jlj:.,dij;wF.i·'Q)?'!l:!'f1~i;! ''i,\1I~ ~l~, Qil"~ [JiII~d~, dru. .

Soni.e :pur.im; beJiie:ve' '~h~Ll '!;),\"e are d:Ue'iltU.¥g 'wb,"Jri 'we :cm(;~ th~ 'b.'!<clk.. at ru]; b'!.'i!t ihls, :ptC)grnm. ~e'ks: ito use ;JU rea:SO!1!l!b:ie' ]I);ea~:t; it'D ~~.cre~ s;tr-en:gili ,an tI:!J.e ibellJ!ch pr.ess. nr,idlg~[J[g is iJ!. gooo !pl:l;I;;~' to d:r~w ,~~ Hf.!iC. UY'P'u!i' ~:t'ain~e bridgesi, 'be $'1;I~,e' yOIia e~n?htitl'l! these princip,l~ 00 W[ ~1.e' ~,md~r$~~nd~, 'whY' h~ 'i!i ,doi'[~g: thi~, ~jJ;d, :tel1 !1i'rti ~ha'l hi; cn_!l~;O!!;, ]if'i 'his bu~,;:: ~~ ~ff the' be~cb, T.~.reaten ~illl. if you havi!11 to. Lifci[JJg 'the' b:u:tJt :1m_;J.S g,i!J~ro ~e ~aII1it.id ;is ,verbw:eir. i-n, '~h~ ~m~ way dl!lit ase oful.C: Jt!l!J:tdsls ~ n soeeer, Th.,e te mp. DliU,Qn, is ~,~y"8 ~f'J:'eJ .but ,~f me correct nab:i:t.s, !iiir:tEi, [~~tilled (.f_@(ly 'l ~ '~ill not Wi~ny 'be' i!j, pro~J~j'jJl.

l'h~ b~t~k ,0U;'!Z11 is e~sy to '~ch., AW::r ycu h1J',~\: rdlecl3bo:u-~, 'dl_,e. b-ute ,S;U1!yingj down'I' !ha.w him !1$Sl'!IDe fui5: posirion on ,the b~l1ch ,.:iIld arch :his' ~C'k. S:tv~ yOllJ,i" hmd b~t'!l1.I'1o."en. dvt: beillLllI :afld. h~ 1!i:)W h3:fk Md, rel~, ,rum. '1'0 ~rdj. AfA ,hh: 'ood:[ eemes ~y f1::"O:111 clue!. bench, ,malke' 011 fi$~ uflid~ h, ,~cr Cf.!,(o:~ta~i'!lf; ~~Jm '1:;0 ,!Jj~ {fi~ ,36). 'M'a'ke. sure he :h:u<n,'1:: raised ills ~JI1t~ .during, '~i.5, ~l·oet::$i. If. ru5 'b'Y~t h ~F"y(f~ 'W,m, see dlay~ight: umIer' it; as you look [r.OJiD me: side, 'eyes. about ,~eyel with the 'bencrn .. ,

O~l:r!:' .idv~l,~;l!ge' of hll~.v,~[Lg a, bt~ildi,. of '~opl~ tT.ru[hi~; in ,ii, w,e~t, 'room ,tlO!i.r~~h~r :R$ the poteJiitl-al 'foE peer.' {![J]£aroe.rn.e:IJt of g.C1{\1~i '[e~:ltEltqu_e~ '~riiJging the bench! like :squat;ting hl&h @iJ:' not kli:ki~'B O:tll the- P.~~$; ueeds to 'be made: sociaUy 1JIlJl.ooep~M.c 'to !"oor. at;hl~t~,;, IOlIl1mmO!lrnI to ~cO"i~fm~iQe and ,irresf,iolJ!sithlJli.y. \We: are 'r;.ryirlg 1!Q' lift ~j, much V,tetJrli'hl ~. we ~n,; hll,1'c w~ !!It-e, ~:J;O.re (;J)f!;ce'med ,l:lJbo1Jit g:eni:ng :S~J:O'a.i5' w~:ule tieing it;, :ii!iIla

f;~ii'f' 3~. Teactulfi.l!l ;;:il;)m.:,-t wn:il~irng ,of 11;i;: iI!;:wOik. correct lO;J,1Jl.lk.eeps. us ,h'D1l!e'SE' w,hu~:e we get

- - _.- - - -_ - -- __ .

~'Ll"Ot1;;, rr cliellitmg like 'this ,is snathems to yOllf '[~oo'pSj' 'ilif':!l ypur '~1ici.ght, ;r:Oom is !WU-, PQ~]~in~. ,im;d coo.chW.g will. :lnvoi,ve, Iess yeliing ~fI;dbilcllin.~"

'The' '~ee:t i)r!i t~¢ ecnnecrionte the gr.oundL ']:f WiE' iI,IJ~ d:))e: ]tjiwr:.r bQd.y roj'tt>ct~~.y; the :tBet ~'_irop0(l'ta~:tbe;cOl'LI~ rh.ey m !he :~in]~, :iu: the ch.t~'i1 :urll0.5~, likely to £tli~. If: LI' foot; ~lips dl1;r.tl1:§; rJJ, ~~'V'f bend,,! e.v~:i"o:l!ii1g; ~~p:pO\~, by lh~' 'bw'cYt body coUapses. The f~[ mustbe in 'me' ~'9'I"rr;:e~ :p[J~ition uiilt'h'l.> O'OQ[. and th~y must be positioned ~~im.t~hf. flOoD!':' correctly ~

,~oo:t placell1ernt 00, the t'J~.or. has, two varl~Me~. up/down ,;m,d :LnI OUt (:Gp:lr.e ;$i). The 'ree~ need to' 'be wid~, ei);o~gh ~ar" to ]ptt:Jvid'c l.ilill~l ,~ti!lhu.Hty fO'1' 'the hips and _, thra>Ltgh, [he' l[ight-Ole~5. :m the U'1I.!I:tlli;;, :tu1ll.8e]es. _ dl>e Wtr~Q ~$ ,il: :is ~P:~lUM, 9[lJ ~he be!'l~h_, 'Ex~si ... 'C' foot, widcli IuddQm Gb~e.rvcd. ,<I~ ,it: lS tl'li1co:~n:fiJ\rtii1M!a and hoo 101 ,mai!l:ttain. N'1!l'ooW feet ;tlii:\e rn.l;.!LCh ,more OOrm1.1O'ruy- £i~[!J in, tr.,li'i'i:!!e-~~ Q{ aJ.ll~vd$" ,01' ~l'l:pt:ricnoi;i, mmy people hll1itin~ u,-sed it: ~tidl!!J'lJI[ p.r.o'b1e:r:n.\,; and ,[rever :being ;[;or,ree~[edl. N::n.'ii',QW £ee[ 00, nor :6,U:ll"'.itt1itee di~.l!s;tel:'" Tlhey ~re ffi1;;r-ely' ~ liule '~ESi'i, e'm~iJetu, oi,rld: !('h.o:uild! 00 oornectGd earl,.. IllS .lJ m.1im.iJF of ~.ood cCiaG~in:g"

M'O![',e a 'F,i,rob]enl is p'i!1CiiUig ~h~ {-eel 'Up tee far, 'o;ck ~ndef '[he hip.so (iigu'["t, J S)., This posi~:i~n predispo.;se5 'm~' li£tc.r to 'b,rid@~ the b'lJn,l(],P ill 'r1:Le air, 'and is uSliuill, selected Jot.' this ,re<lJSUI1 ,_, if a·guy"h.i1$ hl5 f~~ ree ,fitr ~,P '!;il.Q:aer :him" 31!;:!ld 'i;l$I!.mUy- teo da~i:' tl!J~,e.tne[" wid, hb, heels tiP loff t"lw 110 Wi' htl:5' g,uin~, '1>0 bri~~ the iileary' ~ps;, [f 'the :feet :ili![J~ IUip (oef b~g~.! dle. .k~.ee 'ex'[en$~a~'i h,;:i~,g ~~l1X.ffiiJ:. f[',[l(~ :t 'ono.o: ~~!i.:c k[iJ,~!= Olln(l;l~, 'tC'.EAd)s, to .rni~ the .h.~ps; ;j]J more moderate knee ~lJlltg1..e ~ef.l!E~d"t:e.s: f:o,~ 1l1.C1.~ par-aUd, '~[) tht t{[lt~Q (fUg(:ln .3rQ)" Pe.e~ tQ@ (111" d{],wJ]. .:;:.rre' c:an:Lmoruy :;:.eel] in I1.Q'Lrjee lifbfl:J::S, 'who have ye[ W le,;;uIl hOVl.' ~~ we me hips -and legs,

~~td ,th is 'pu~lioTII m.,,1~e5 .it

-dif.e~C1IJjlt to gel: e'J.1Dugl'll, ;thUrf'!1'

~'/1.~ !Ji. Tm~ jim~j;J piii:liiJj~1f!; o:t"'rciDt pll!li;l"trlimt Jcm the. ~'il(;ll pre8~utl: "'ilIp1dO:W[ii"" {AJ 8m:l: '''i:llfoL!lC- '(B,t

Pfgjj~' 1£ 1"00 lIIim:1i "'lip" rm~iI ~d lii ~X£r..~ii.icl! ,1)-m:!Iiiiiltij;

;l~ln~t tbi ' ;[[oQ,r te ~Vl1er.li!~ - ,oDd, tension, in the 'Upstr'e~ components (li~re ,''OJ. Qot position should ~ $e'~ $.(I- ,tbm the .sh.iL1~ are ,~e3rly v~rti~l, ,g~ve OJ!' ti:lik,e' a (ew dcgt~t>5 eithee way, !In IhrJulI, q.,; T1i.s Wily, knee-s are !lhnQ.st direcl~.y oll{e,r.the £ee~ a~t ,;my 'Width with,out an_'j' add1,]cd~, o;F 1i~, {ejmlU'S~ T.his p'o.siil:io~ a]lows for 1f[{i£,~ftlJ;: 1lI-~ ~f ~he ]egs ,in rell'Lf!Ol"t:it.1;g 't~ an;;'b~ but doom,:'!: ~r~~e a pr~os.it.iQ':I!m, '[0 bridge.,

F1!i1l!!~ 39. n~r;k , Of QClFn.",C~ pDs~~ij"jfliIl8 'II these pltJD:IM. Nmia~

I~K!" lln.,sks Irt dir;:: lImkl~ and m.;n~ ,fil'i!!. N:I<w J!:J:ii) C, Ilt:!:- ,ung~C' ,of

~b(!' [lcd) .. ~ !'(Ii tlile ~[Icl:J, 1m :gt;')od: ~i~~oo ~I;;:-[U '1.'I1l: lfIe~ v i~ ~[lgi~ 'i ' tlai_ JI1 'i:ll:: Hm .rmrt'b '1!;p'!' ~tJ~j~ ~ riI~l IIlIii':: 'P~I"IIi£ .tIDg~~ i ' ~CJ ~r.

F4l'i\N"'liJ' ,1..1:. l!i\r>iJper r~t lJ!D.-SiJtiO-J., -rIi~' ~Iltire foo'l !ibaJii~ be- [II C(III'~e:t 'IO'!;'f;liIi lh;e, OCD'J'.

,F-JfjUf;I1. !lO. T co ,iilIlle!;' '~d¢'~ II;" ,Ic~ct!l, 'W j)"IJI'!Il till &y, I!'DWi:eclmJiq~~. Sinii'1' ,red ~i e ed ptl ~!b r.mm ru:!1l._

T.hi;S'~ 'no ,0 say that al~ li[~f:rs widt th -~ir ("Crt up iItrulil'::, d]e hips 'will ,lDrid~E. Ih.u m.o::;t ijft~e:r.s thlli hrid~ do so with narrow feet l~J?' UIII,def' th~ .hipr.s. One eorrectien fo.1" t:hi~s; ,i~ to! mQ''!,i''~ m liJier":s- [ee~ GU,!;. to ;:!i

',s;i,gNI.Mic.w;tily. w" dgr position, w:here ~o ,'1,': p~.-p] find! i' ,d±IliC:l,l~:t to b:r:~cilgie becaese dIe' sl~.ck has b~n taken out Qif '~b.t; om P-5"

P,mpa~ foot :p-otL~i'O[iJ ~no.Dwdl be n IE a~"1St '~he :IilOOT'SO dliU. h~J:s can be-used: _ilil;! ib~~ of ~hC" drive up ,th!t. h~g5 (i~gm~ 4r I), Ai w~di QlQ.5it ,o,ihu 'mmg:s in me: we-.iJgh:m: room, hr:e:~s, ,~ei:d to. 00 down" If. the Jiher i:5 il'IP' [)in :bjs- tees, ,be ,C .JlM[ IJJ)5'e ,the. fOl'iee of knee ,e~tensiCFJl ~gilrly ~ efIici.en:tly ~ he eil!n i"f heels are ,ptan~ed arui 'me ;;mkle ,iSl, rem(ivf;.cd from tile l..mnetLc d:i:~m" Ju~ like. die. wri~t,;, the ~(ijkl~ is arI, 1litil.neceS1S~fj' piece of' Uo:pplne:sSl ~h1if s~ouJd not he d~(lwed, '[0' (lQ1l],Plrom"!I-' powel' transmissicn, And ;Lf tit die is p~~I'J;t;n·:..£ie-Ked (i:1i t:er.llu fu.\"Ored) by' 5C~ellJil[fics :IS opposed to the more obvious ~nkl'f! ,ext~mi't;ln) i ~.e

tQ'tee obta~iIled is J31rectW, u~, ,:ral.{i~g ,the kiili:~ ~~nd c1X];lci~g 'th(! mroe' ge.liil)e:nlJtedi by :lime-eo

.ex_J:~;l1s~all to he iIlii',eet'eil ,~f. ol, cslighrly' diff~K~'t [Ingle 1.lIp. the i~,g:s" .

. GJ'OO~~d.i ili'~5 i~! ,p~ck,,, 50 j~t con.si:d:er ,d:lJiilr:f]at :feel ~I,le ~k:ki~r.' .fee~~ beuer {;~~nec~,

'i .... ,,'i·I;- •.. n : I J1:t,L.,. .. ".".IJ.. .... ,·f· ,". , '"Ji, .. ~.~, b"'" " ".: " -1, .. "", d .i;',~.

~ ~~~;c grmmlJl, JiLJ:,P!I!J;&,,', more surraee :lH~~ lUlu l;M-at'j.,il;'. 4.g~lie it oonn.e-ce~(;iJ1 to ~ille [!!Ol!lm1 . " ff'li. iess

thu. flat F,!:D5:uHo11. :r-epr1!$E1U.so :Q, less ~'lji!n. :eOlrr.!!,p:te:ce kin~~e !Chan til, Any :ro.M..ung p§ '~'he feiE'~ [0 .e-~lhe:t" side durh1!.g ~ i"ep i;mpi~i~, 'cllOji~ 'knees hgj.ve. DllI:OVed, dl"aJt the ,chain has :IOO'$EfI!.e-d, OT.' I[h!~.'~ ehe no~!I' c:{![Lr.tJect:jg,fi has been interrupted, Kf ;rolil. cooch th.e. .hee'~s." dr1v.i[l!g zyff' ~hern. wi'~h flat f~C'c; rna: f.I'roMe'J:11 'goes' .away"

A..1b~ ,p\t"(i!blem wh~ iroecurs l:S ;U) O'llO't'mu (o.ot :slL,p" Knees d:.o:r:{t M:1Sl'laUy disartieulate ·cil;U:;'tl!: tb.e ~t!h P![1S:51, 'nor' :t1,o ii!&Jklesl b:.iipS~ OJi" ~,p]Ilial colurans, But :9, foot slip doe-i. otl:asionattiy ,oornr" l't '!llIsll.mUy l~~,p'pe'J:1S wne:[;'J, ,[he' ~i,ghl[ i~ v;eJ:'Y hea,ry :lind, 'I;bo: flo~!" co,m],oc~l:O([i. :is 'p.[e.s5iiJn~dll.'llp: 4mcl, th.e[~fare ,!!rt'IJL;~l A ,Fom dt:s1oi¥~~~.(In 'i7ewJItS in 01 d.:L.Mu~i~Ub.11 '<1l1Jrd collapse of 'dte ,kmrtuc chain, omdJ most 'Usl;JttUy a tni.~Sled :rep or I.ltiilf'm:pIL Ally miss: W~.dl ,;l_ he~ry bl'!!!r' c:a~, hte' dan~~r)l)~. it d:tli: ~p<l;1;!W~ R~ not sh~tL'p"

Til-· e • " " 'L." i_,_11 '1L_ IL,

'", nts ;i:i !] very ;~iI'.r.v~l1tmg ~iUlngJ, ,1~'l[~WiJ <1:001.],[. IUy

,!the i!,Iiutn.o:r the hsrd waY'~, :at 0:Ii ,11lIflEl., Ill: is ~;;iU.~J1'y r.::~ILI~ed 'b-y elJl.tu:ll~',dO'as ~~ '~he ~:d:we of ~hlli'

fi{l@il:' Ot' 'r'h~ soles ,of t'h.c:'! ~hCi~j! l~kif.'! tb~

,prese'J1.ClE: of ooby po'!l!,rde:r (tlS is: '!;iused ,ill meets [lin. 'li:hEl' legs. ~n. the- d.ea&[[i:~ 101:" ~,m, ~id hl!. 'if'iUruiili:< (li]. ,iI. d~'h't !{'JtJi!"'\. or iu,i~ :iI di.IT.'Y· BOOT

,F. --- ~ -- - - "'!:I--- ~- --~'l ~ .. - ~ r , •

The ,!.\:xcfi:ise of te.~.sooa'bJ ~ ~r~ 'W,u~:] ,~1)E!1IflrIIt '~hi5 'l.tD~5Si:U/! 'easily ;i'1Ql.d2L'b~~, ~.d stut~ pe:ros.t;Il!];!ilJ:y <!Jgg:r.ayati~g silliness f:fiOiiU ~~,ppe~ii'iJg.

1'1,1,11'" 4't.~ 'f!:t.e ki1;.e~.u,p IJj;!J,S'it[\jjD rllll~ 'b1!1~1 ,plli.-~ i5lllfr1;i~j' Jjlj1je ll&i:'W ~i.li:nm· ~D'ii!ll [!> ~iiI mml~ib'J~ :pp'Siirwm~

¥'fg'f;tl(: 41. Yoo !:[iJiI ~1~'1ililfy iii1~~!tli..~t11 ~I~ ,of ~13IJjlL.':

IIibij~6:. ~~~~ as !pLm~. ~Q ~i~'I!~U:~ ['h~ tfc:~,t oi!":t'liIoll!itr' tf~ri1~~S hi nrutir.' to :l'!1n,ill.1l11io pW_Pl!:r iPQ~iti',o!7l.

'f.l~ere ~ peup]~ _. i!;~1!,]!aJlr C~l)Uf~'i '~n,\j:t'iefS~ fi;~s ,eJJiII:,hilJ..'i;_~, O:F' ,~:Ll~d ,F,H,)i'W:BruiIersr - who iJ]s~st .on b8l:l!cA1ill,~ 'W'1:dl dteir :teet. up ern, ~h,e bei'td:Jlj 01[:" p{).S$i;b.:tr held. 'U;P in me ~i"r' ~guj;1;:' 42)" The E!flie(~t 'Clf tim, is· '~, ,elill1llml[e tke effective. me 017 'the 1.1)i~~8r' body during, ~h~ mli'io!'f:iTIt!"Ji't lind 'Ii!o :makli: 'thiii' ibenin press, h,u-d~r. "fhls, mif:~t be u:ref~l to ~,:;Li;:b v: anced trainee whQ! far l\"aiious :pD:&si.bl.e fiea.s~s,; ~ na~ 'p~r~i~tlirir ~OJi~r.[.iIed, with

oolJi!;;:hing, hoo'lf: weigi:u~ hut who

~mI.:r.s t~ wo.rk :ham dilJl rlr:l.g the

97

exercise. It is> a~oo, userul in. t~:e' CUSe' .iJf:lll -li'liIll).ee wiTh ~Wf r back .ill] U1.'}' ·l.ha~ .. makes s.pwai. ~xi!'e!i.'l!s..io:t'Q. pwt~~'!!fll·~,. djs~![':~",ci~~g~ @f O'~hetwi5e 1C·~.t1t:r.iil1:dlcalJed1 bu.'): 'WlLO :sull illee&~; '1;,0. beach, ']f rou find. t1oli~ an 1iJ!nililj:I!tr¢d. ~tai[)le~ ~~rutlJH, LiO :p\t"$~r .bis [~~t '~f; h m ~gh~ be d~e tll} lower bll~ d:.i~O:mIlfolrt ;earned by alack of huno.lrl" :I1ex.~hili!t)rj if the spjlllal [ig<limeJiiLt'.S are too.tight· to pel'u'!Il[' the d~.el'ee ol spi;nr;J ei~enS\.LD'!lI, d:L'll'!i:' the tIlormal. bench positio:L'!I. r.eJi.uil'ei. S![r.-ei:ehifJ:g us, .m ~r.de;f •. ,Al,'jj U~~ifiJ.ure~. t~_i·~.e~ sho-iJld be- able '[o·lt;ee.p :h~~ fee,t dowf.t. Blo~.ks ~r ~~f.bd~. -pll.a.te.s t~il b~ uid '00' arld .height to 'tile. flo-\')[ for ,th~ti:e jnflcxilik pCQ,pfe 'Utilil '~bJ:r ~tr,iet:h ,0l;1Jt, '~r to ac!:o:mmod.<Ii~f!' sl1:o.ffe r- l~~& trainees (It:i~.re ';-.3)" The lret .e:f.ftec.it ,of the '1Il!s~ of ~he ]O'~,f 'body is m irlC"i'<t9ie the ~eigh:[ rh'at: <Lan be ·M[edl'bu~. the exercise em s:r:m !be done ''ii'.\1: n heut :UL The ded;sloi!J! 00 'ii'~l,o~~- a fOOI":'U,P bench s;~}o:uld he m.acdc~if :an, .itilfll}f':med 'L~ge+l who t{!al~ze-~ the be[llettt.s of ~:.rninirig around m,~<m1e5. hut 'w:ihQ '011;0 [\~Miz_~· the ]im1.1tcioru; of dO'~g h" 'tAm 'wm,j'_

For. r:e!lwm; that :are .rood}' IIJ:n.dersiloQdl the 'VIISii:' IN.1IjO:f:.L(:f' oJ r-.mk. .nov.~re- trainees ''W"9:ffil'jl 0'-1 'd'!:E! he-1llvics'~ ~et In;[ dl~ 'WOiitkO'I;.1.t ~!ild M 'l"~~€ [',ep !they miSiS~ diD a. Vf'1:'1 :SU'ill:l!g.e· tklilg e . ru )r,D'U!I." ~t"oliE!~~ ,F.t~ :itw::k in 'tM- m~d;d!e oj; the 'tttP h~ .mg:!>s:es~ h~ '~H1 kicl-i;. O<.n~ :Foo~ o.u~ ~1' reflexiv"il.y -strnigh~e:IJii1;g thIn knee. Y d!l1 wi~~ lee ·this ooc.ur. ~:f y-ou hil~ Ilot; illl1'l"~ltdf. Ir. s-houkl :5tup by l-he second ar ·!thUd. wo:r'ko~.t as .1:111:: g.al'118 'm,QT'E contml over .h.~ mevemeets, '[f m:t doesn't, r-ou 'will ha~ to f~ug hl~ o\'tmet11ti~,tI C1nJ \~hh probl~m. ,;1!r.td. tell hhu [0 :pia:rai: b.~ 'fUt. 11l1~s is a ~u·,mg,e' ph.~n,tUtl;eIlOr:l'i s;ti[t i 111, s~n;_h of an ll.'XipbmtLOIiiI •

. 8.aiclt,~·~tgl,~'{nfile:k.i.~ le'j1m~

T aBriI'- the h~r {'.I1,l.'~ Il~ ~he :~k 3f'!!d. :p'iiu:.tinG; :i~. back I~ay ~e~iiiil ~i~e :r~:d'iL~r .imioruO-U!i. p1in5: ·of: t1]i2: S,lt,-eI'(:I;s!t: and m.'Os~ ItIo:iinttlS and (;oll:~h~ give: it nc dioYf;lh t. f~il.:a:5e:· be ~Vl'Mc of thr;: filC't 'lhiili: ;l!~y time a l,?~d~d bru:.us Iecated ilIi:foIVe [he f.].'j:~· -,ililllll tnro,Jit' of ii'L 1.+yerur.oJd kid, hdd u.p I[]~llr by the k:~dJo ,j!'0'U' h:!l"!;"'f:.:!i. :pQ'i:enti:.d srlery siitld.-1irion. The unr a ckJ f'i:'I.d~ p:ooced.ltJir-e [UretlS; to be cllen[' .from t~\e h~gi·n.ui:r:tg olE 'i:.~e I!;e~d!!i:~g prt)Ce~. A~ all times! 'when the ha!r. is !i:llCf'ltii1,~ Diller the. :bee 1I<ll;d t:fu.[Pllt coming olLU of a~ _gol;mtg Q.;tik inro the· r.t}'l;k;. '~hc dbow~ mN$~' be '~@~k~;J crlL~l st-.r<1igh~.

\'V.h.eil un •. rncki~g me bar~ t.he·'elbom must .ku:koui: wMe. the. bae is :ni1l1. ov~r tbe' .honks oJ '~he r.tc_k;.Thi~, ~1:e~~ iliat rll~ db-o·w:!;l Jr.b.'e- d:te bar up aJ..iJTIg, 'me u.prighiJ[s ll:l:1ti!. they lQ",k4JUi!j .1nd .. IfJ:JJily- 'tb.~IiI, do~ d~t.:: 'btu :Ii[JiO''Iji~ down O''l,ljr.;t thlti ,ni.pp]t:!5 re ,t<ht:· S!'_",,!I~rt pws,hi(;!g:~ •. M~c:il.l1 trainees g{'[ in the b;tbiE of taking'me blU' out on oom e-1b~i'.'n;, i:11!i1.d. !)[r.Hi5htfi'nimlg them out 0l!S dte'}' mocv¢ (he bar -dOWil. NOI ~PGd~ The UiCBPS: sheuld Took tlie elbows; ,Oi'ir~r rhe ,mdt hooks stl iba~ dt~, bUi'iItis ·of '~he afit\ ~r,~: Iil !!l. ~~tat~n'r 1i~ile ~nd (he: weJ:·gb'E is: king s!upporte:d, by me .s;k~etil GOImfl0[te;rJi!t!Ji' mSIii~~d. or the musdes when the bnr m('Ji.\'U !O''''~r We ht!~J ij:nd neck

The bar .should mOille .all m,e 'W<I!¥ .out 0''!,.''e.1!'' the ('best, to t~,e ~tarit .po:s.i!tio:lil_;, 'without s.to.P.PIi!l!i .abovle the ·chht 'OIL m.ro~;1,:, Ir is; CO.tl'l!lllOIl to see fIIQVi~]"es; '~QP the bill" sniO'TI: of t~.e S1L~Fl;h'!!g pO'~iicl'OjiJ--t low~!' ~b.e' £L~t ,t'(.'P '1,)0' '~'he l~::.b.e~~; ~n-d. ,nrally ,ettd up in ~he' c·~m"c~ posi:r:tO'n. jkl;S(' in 't~~ eo ·5t3lt the ~e.(;OIJjd rep, Whm, dtL'l' bar ~e1C5 ~JJ ,t.ht ~r ~hstc ~Ujd. 't~c ·tires hfti;~ fOlJliJid their p'~ilC"e iilgalnst the. ce,~lin.g, the 01<11'" sho!:ll]cl, start dO~1][]. 'bm lIJIm Illllitil then. U he; SlOpS .short .!i:',f"peatecl1.Y'I' point: our i:h'in the 00[' is OVrM:" hi:G. th:ro:u~ :a1i1:d. '~h'iu tl~.e dti'm~ is a ·had. plsee ·~o .Iower [hie b:il:t,.,

. - - - = - - --- -- ····iiiiIrrrn

'Stil~l~' people :se[ if), ~he hahh, @:f ~aki~~ i~ dO'w.~, ee ih~ le:he$~ 'r!gh~, O~n ~f ~~~r.:' ,~k. I'~

. sh~1d ~_lve.r. ,~t.r~ dow~bcfOlre ,it :ts, :M~ pl~t:~, - dJ ere will hi,:: ~r' JP'i!!th prDH~mJ; if it dO~l dne tn 'ci1f! Jack ~ ~;'[li ini\i[]l, C(!iJiBg ,rtfet,errce for pmiti,OIlj >l!ld ili~ {<let; that t.he hilltr.' is g.,uil]~ '~ck to- a dliffcte:tj.t pIace th~n ii~ :S~ill'[~rl frti:lith. It nukes ~e. fil'&'t 1~f'P d11Jete,m £',mm, ]:ne l'tE.1tt ones, I~ iPi[ifl"le.n.~, '[he. ,liflDflj: fruf1IJJ g~et;d!fli 11, rg;~od. dgh'[ ,s~r.t .;uil [h~ :rep~ ~~~c"e' :shO'li.!lders i.fid \'IPiPiOit" Ib~a ~!ilJ;fj'ot ~e' ,r;or.n:cdy ~t;;t, '~lii~ ,tbt ~aj" i;5 in :po.sitioo lover '~hL':'t'.hJ!:.5!t., Am it: ~ndiC"i1,tl~~I,1' lack of

; "ni= '1_, 1 t .] ]

~ft<tl~n~, an 1J.[]i,'i/iI"ll.llan~ne:iS 00' ml'l;.~ t le' te,w !E'Jol:tOL seooDltl;S to PiI',gp.l:liil:"<e !p['ope;r 'f"

'iJ:7 • .'I~ L· 1 'L L_ ' __ .I •

,icl,¥if'~ DloQ'f:e ]mpurP.iW.1 tlll.:':11i1,l!I;n,·,r,ac!lt.mg p!r.oper :Y'I' W,Ue',n, tne arm.s ar.e notnred, JlS:

raiklng ,i~ CO:i,ree~y doo~ the iSe~, ,~~, :£~~i~~d. dlte m;~de~., TI'lJi;s i~ n!(:~r~ny ",,""he:n>' a 'W1f,~k, will OL~r.. If ~Ilt; tr.ii[!£i'! ,m~ssc;,I' n;ht;: rod§; hClOl.~ b~~l;\IlSi1.l !a 'li:red e:~bO<W" is not locked out, and ibe 3po'ite:.r i~, '[lOt paying mte.Llt~mi (beTiev'e: h' or nat, ithis ac.I:U-ilIHy hili,ppe,IJ]~!l, I.:U least one side of the. bar' is" §;Qing '[0 ~me cl,Qwll, 'Wliri:lil-e'v;er' it ~s'! Y'O)l..Lr 'I;.~nees; ,t'!f'U,l.:8[ be~ made m [i:fillsh d~,e I~[ ~'~P ~1I '[~ '~.a'Y '~t). elb~iw l~c'kt)u!t: b.~rion ,they ~(k cll~ ~~r'. ]!~ Is (ol'il,ilrn,oti< '~O se~' Jlmfrnih~[li~' u~inoe$ d,ri~ n::he L;:1;s1 ~ tOW';j}l::'& the :raek right off the m~5t" ,pr.gd~cuIl1g, 'a b~f path ,th a t c[H .. ds O"'I!"let the ,e,y!goo.tl~ l[Ls,read .oF'tbe e'hf'st ~[agruJ~ M). ]f OJ!. be[lldh pre~ is' ll:;om~ to be missed and dIe' :S[po"i!;~er fails! ~:~ is ,trnl.ud" p~Ferdble to ,hawll:' ihe ~i:' eome ~df; dlow,n o.~ the ehest 't!i:3r!l 0[1 the

~"'""ii!ba!~" If '!CU"'" s -'" ,.,1- -" 'i"iJ - -..... -",'~ .. - ,,"" Wi: - '" W_,Ll '!..'fII - ... - 'f '6. .... Ib.".rli 'I'" --f"~W.' - ,,:6.1. Ih •. b_- -~. r» : _.c- ;;>" ,~~ ,v ... ' _r..~ YU", !;!i_,pp~"'i! ,p.;jm~ eol.,~' mar .. '-' ... ~o R",pp...-n ~: nc ,U"I,,!I_lI '~ ~V'~o;;t;n me oor u,{I,i;iIS"

to 'thee, ,l·uJ!)}k-s. Atik rum: wh~t h.e!d r:;li!:'hie.r dl?6',i? the hal' o.ra,~ his che.st or his me~t_b, Y ou nliu,sl:

11· d· iL 1 ,; • • 'IL • • • I~ . ..1

ye -an seream aIDDu[ ~: }'.I{5 e.1iJ\e:ry' tune YO'IlJ, see .lit; ,~.I!ppe:n'l as 1'[ ]~ ,ill ,PQten1l~ j,Y O,1i1l~e'J:'O!i!l;g ,errol'.

The beneh ,press tI'l~'iSt end! ill eU10w lookom, -d~:rece:11y' abeve rhe ehe:s'[ ,~ve:ry 'd~l!"te.i Of' dlE :~p sheuld :IiIICI¢, be (!fj!u;ntM_

,F1j:,u~ 41" o!~ ib1~ n~~ :~~. i~ is OOlfrlfl1(i!) tf.!.~1ll i!1dlj''!,\'t4!'!!d~ ~stl~ 1iI:!)i;! hlJ:l' iL.'LM:iol} ij;o-\~fd's,UIif! ~~~ iDll~~i1Ill,9<f~(!! !11g ~!;"i~1 1~~k:QL!I~: po!l~tl(!~, Tihj&. ~11~l!i~~ Ib~ O!.'~t;f~wI inlmg~!'i~~l:y"

'When ,r,iJjckill1g tllil,e' bar, l111ike ,sure that yuur' 'lralr!le.es. ;al1~e t~l!!lIghii: to fin.d: the. u;'prigl~,m '!;IiI .i:th, th~ ·b,a:tr! anm ,fi.Qt t,~ .~f'Y 'E'G aet '['h,e hsr dow.i1 !O:~, the .hooks_ They ~hO:1i!tcl, :m'OV,e' ~~e. ~~' I.>lI!dt w~th l~kled ,~~b)w"S \H'l.'L·~~, :it ,[,OU~f'.s the ''!ff'~11c.J, part of the :1l.!I,pridut~ ,and. thell ~tid!e' :it down OIJ!i:O the ,nDoks wh1JOU'E Ever h~:'!.\'~,g: ,[Q ~lCii'r.y ,a'bo'll[ wble~her h w:iH rac.k. ]f 'Cb~ ,uprighu; @[,~ oo!l.'H:h~~ fh-st, i~ 'wHl ~lw~y3 ~ ~bov~ '!the ,hooks:; [[ sitraiig~tt'r:i!iDg, out the elbows gGt ir d~<I]" ,~,f the hooks. whiel!l, taking; it: 'Oii;!!~; ~en locked, dbO'V,f,s; "IXfm ensure tha't it is' hl,~'b ¢l101lgh to !l~t '~fiik pV~U- tb~

'I!. .• 'L • IL. to-:"· 'in' - 'f'-Il., .

li,OGI"io.'S 'W.iliEln ,PIia, uiIJIg 11: l'IP" ,10\11[, :); , IW~y rry"

'EQI set 't:he hilt dow,l'l, on the htiQJ~:sljl"t! t~eY' b@",e, be~'~ thdr I~Jb~w$; ~d, ~he'Y' will e;~ennltt]]r mi-5~.1I hook by' bein g '~OQ' 10'1'11". This same ciId,v.i.ce :apptie:.s to the ~i:U:;, :~O[" ~act~,y. [he' S_:;U-T.iJe reasons,

Som_i.·OXi~ wi.U -d~. ~his in, _YQ:m: li'.~~gh~

roam e.:very Wijlek- - hop~rnL1y wi~hQ1Jt:

t~H~11 b~g 'ill w,r~d!O. '\Wben. ¥,I;I'!;~ '~e it hnpiPetli '1;.i~!'E as ,lU'I!, op'pm:TIll1t~ty 'ito sehool 11J1fe'\rybady on how ro do ,Lt rj:gilt.

,11(rp~'tZ t hi'11:g

M i ~ is fot aU bfIJthdl,~~i'!fe~\" , .. h·l~ SUPpOf[. fur. '~he bench ,p~s. ,[J], the squat ~Ild de:adlift~ du~ Vil~JV'.l mallh~uYlult ~"5 desctib~, 'ira, 'me' Sq~~ ,"h~pxer) pfQ'I,f,iciles ,iIL~reased: b~ik, StUP:lEI01:':t. In the beL1C',~, p,re,ssoJI it :p'JfO'vides ,!jIUP,P:ott Ear' ,th~, ihc5!!::;, 'Thh 'Pilik.es; 'lrib.e,f@f,r:t] IOf ;~~.ili'f\d, tiig:hmc~s; ehi'{i'1;~sb(l:u1~ the thQ:r;~I;ei~ C'<i:vi:ty ciln'e to ~he' ,n!lliC'.L"'e'Rse in .IP[,e~"E!< :p:,r:O'l'l:ded hy ehe bi'g" held breath. ,A, tight rib~~'(!! ill(T!,~ f~)r :@. PlJo're dfi.r.:-J!ent tr.HiS£-e:r' of ,tpow;er to tih.e bar by,the' rnu~les a:ttiliched to i~ w.hen they' ooLUract'. J~ '~he pee: 1/ii!Jid deh @r.lgit.u: 10\£1, 'Ek ,~e:r.'llan. d16m: w,a,ll cemeaet ugai.ns[ <I., iilght s[r11fcttu'e' i:~;!;t does not move when l:MY (Oin'~("~j 'then ~~(lr,~' 01 n'be fUIi'"@t of ~h ~It C'M1:.rnc:lioTl! Ciliil he tt"".a:tiISfuli~r.ecil. to the'. end. of the kinetic: .;::h'illin t~h'i!J~ ~: rru:)\f(:; wfu,en i!"'5; '~~,ht, Iess fo.rce get'.5 absbiJJ1b~dli Of' ~:~,pe...n~dl bY' :t1I1rn~enreil,t: O[ the ('.st. "This, i~' .~:alo~arn, to trying: '~Q p'ic~ 'IJJI,~ -;a, h.ea.vy 'wo!!iglu 'w:hMe '~fidj'~g :i~ ~, f~~(lI~]iJg'CanQ;e' as opposed to ~lca:~din:g OIn, ~ OOjjJL~e"De drlvew~.r Cf~igl1:re. 45)", This ;~'~}lI(mISS, <iJlon~ 'wi~h '!:ht;: $lipr~J'~ :~ml,ljd:ed ~r d'i1;!' lower boor ~:Q~~,e.cted '~O d:lJe ground! raru_~~,y' increases ,effide'nq in the 'b~[idl 'press, ,AJ~ J1I] the '~$"f!n~oo. ipin1li, p05'~ti(lli, rlrn~ dil~: ~j'(h t~"q~1r.e~ o,n, iht. k.ud:IJj the ~b~ ~ilDnO't cigh'Een. Thi?:Y i::.rulll!Q[, rne.r.efo:re ,iD.er:eils~ intra--:ilb,dQnllool :p:W~$S~!'o!l!'~ a!!ld, ~n.nOt l~o:~J;:ribl;iit.e ~o 't,~e 1'I,1;i2(nl;:d ,i:i;ilIt~'3;;le ,i;n, ~f:i.rif"ll·:t:I"nr.1!Ide- pr~s.slJ1t-e.! 'th,u~ mdcing ,th~ big' ~r,-,eill,th, 'the sole :ro\:!!!1:',~ 10:£' S!l,!Ipp~n $o,l' 'tlue clii~"$~.

Pigl~W¥! dj~ dcvt~I~~, ~I1IL:C !Pl:'OJ!iin !S1I:Jr.ltilil@ ,j!'iOSl1'looi \'!i'ilHi wisumle ":s~f,ijj£~!J~S' 'lis oo~ fj :p-~I~fIl1.. Thr.t rwJ;ilil~[I!j~ QC.eI!JI' w.ben .rbrc~ 'iii ,lLjiipiL'I!cli m,~liiin!il un~ liio;;.illblr: ~t~iljJft.~. hI ~h!:' ~ii'ia!!Qgr;!!!br!w'. '~fiJl1! oo~ '!J!i;lV!l!~ crra~k2li~y W~t~~, I~ wdgbt is lilleo '1hI!ls,~ur!l1i.!~l 'tmi!' tf''O~,(i;pp1il,-d 1.61ile bar, i.\iJI" tI~e'le'by ;re.!i!!.'!e~s :!!!le b\liigb~,!In w:bk'h ii, 1J;?I1l b~~' WlL~o. AI~ L!I",~'i.dl! ~!l'ine :r~Cq~-:;; ,per.l!omJrolilb~ eUFlChy '[oj"'~~jjiLi~lt tl'ie ~l!I]c if.!:tfS(If1I. Y 00 ~rno~' d!:r~klp 11l8xinJ2I[ ~~u!f1'~l''h, [pIlHbil!lg agains't wII.lltlhl;::: :SU,Iiit;'LiJ!i:'es ~int:e ~fE;ijldmtil IlbK~ iii.!!1'Iii'int '!tie d~el0,~~ii1 ~iJ.'!5l:Em! lJ.iist:poJ" SI,Id~u_ci!'.

The [,a't:W!I:,j'l, <Oif 'bre,adJJing dlilltflfl!!ll; the bench ,t~ .dcpe;li~n't 011 thl! ]~n~~h of ~\h~' ser ~ld ,11~ ~'~lI:tit..s, 'Of Ul~ Urte~," Novices, :s'b,.o:uW, b~ insrruered to: m'be a 'h.~Eh befo:re 'e~cl], u;,ep~ boM I'~ during, the r-epi and ex1A1b~,,~1t lcl!Cko,utj 'Usm~' ~he V~1:Y 'bdd t.[',esk be:WW',e"eJl. i:\ep~ to ,mi:lk~ S!I1LW' ,evesyrl1ing is set Icer,re.c.dy., Mor~' eX,Ij:Ie.r~e:ncoo, ']ifit:eN ~r :p.td¢i: '~r} use IOi'!i~' 'bre"Jiw, £~Ii. 'E:hf

- --- - --------~.~-..... -~--- -------.- _ .... -." - -

. .

wboJ~ .ru'~ _, any,e.xhi:ilhIri,oIIl imfcil,v:e.g. ~ ,c.~rti~t.iI ;:Imi:J1.lnt: lIJ.f loo@lming' of the chesr: 'EO exhale ;rl;~d r~·~.<'IiI~J\ <rna 'some ,11liii,y e;~eit,~ to s~y cijghit. 't:Q:r ~.J the l-e:p.5, if the set ,is il1;L:pCli:1~fn .• M~l~ pcopl.:: .:e.,1J], ;Qn[t IDiUI!gjg,e' :fl.ve- ,~p':S this :vimy be[~n the' d.i:iCQmoJT. :f~tY.i, dl:t;:, .h:ypo~l~ .b~on]'es ,~oa, disU'~etil'l!gr 'Frow:a! :~Q{IIg;e:r ~~~ other <I;f,f,".an:r;etD'IIe'n.rs 'wLU ,!I:1ir!!eti, \'0 h" ;made.

N .' h IL hI" b l.~.~ Ji.."r. L. ~.r' 'L. 'iL IL· .11. .!I • . 'I

,one:e 't at tne [i:'i:tt 1. :LcS' IliO e I!aim:~ ~rc;;e' l'.L~~' Up', ,h tne IJIEe'rlliu, IS {ii.J:Ii;,.en lJ,'~!j:lng Ie:'.le

up".du,'_ h.mg.s will ,i1'aorn,ple~dy' ,ftJ] &~·'W rue. '~ooclin:g .o£': the 1:'ihcrJ;~'€ by' the ,i~QW'iCQ'rl1;n1_¢~~cl J~ees. U I.he' bile~~h is tak_m ,ilIt tire top' w[1!h, locked e,lbow.$, '(he p-e:~ ate ,l'!!iO,t. :p{uilting, on ~he' r.H:l~g:e and, ~ ,m,ote .c-O[lr;),!p~,ete' mhil!b,~i~I11 C',a;n ~ak~ :~~« (f~urc 46) .. MDr,eover, wheTii the rep mrt:t~~,ry~J][ng should ~e- '~igluj from ,tl:e ~oor to dle' iinger,[gamlsl <W.d this t.igh[i'te:~ ,vLil p(~Velii.t a. really big '~I~~th. If y'OU 'CIDl h~the dl~.ring ltIj, l'E,P! y~.~,[\E film ~.i:-~h'~ ,en~~.

F~t#~· 4'6. .tiflDlltllJiOHl; :lit !lie mp (ruI'UllS, ~,l~!i'l(l'ijdl~ !lIlCi .... ·• '[i1r triOR' ,wiD'plL'ii.t:· fimm!;![if toe: ~I;i~, ,II! kiti;'.f Il.;m~~t amgle>, ?I!,lcl. hz~r !'i-iil!il.'im!.},.,

NQ b\FeadlJ taken ,dui:ing, :3, !1et 'will ifi\..1"Qh·,e a. ,c'Om:ple1t,e' eih-aleJirllhale of fun tidal vo:IUrrll.e", l'.hJ~ '~!i;~El.~ '~Oo lo.~ mClJ.llJli:res :too .mJL1'C'h re~~E.ilQ!Il~ a~d. h 'l!lIjti:1!~_ty. B,re~)t;hing durin~ the" set OClins.is~. Q~ll,y of wpp±~ '!J{f{ t~~ .huge bre~(h ~e:l] b~'f'QIt'e tle first r.e,P! a:F.ter. ~, qutd~ ~h~l~fitJ:n! 't:lita't might consist of only .liO%. of' t1d:i11 voQ11JJ1TIe. This si.h{jr~ :rdmh~r.· of ;ill- i'lcl!:lompl i~~e~, j !i..mit ,eIllcl!lgh to nnow 'thr;; se!t '[.Q 'be: :6ni.§b:ed. T.h.e fact In'illt: ;ut· irl:.mOlLllm;t\S to ~ li.ti!e m is, 't:he :re"it!.!:>iiA~ man)' lifr~J'~ &cld~· 'to fOll~gO it ia R-.J.VO:r. ef maitl,t!ilio~ ~g 't~gt.u:ne~·. :f,\405~ Qf the' 't:ime, if ',1.

1· ",r.' 'h . . .LoU f 1.-<1..· '~ L .. ,I'l L 'L _ I ;. IIit(;1" i500plS Ul '~ . _,e mUtlWe !&. ,9, :!leI[ 'lli;;l' '~~t!, ;''''Wo rn- :mQ.re' r<i.:.iW!I:I.vei.y 1W. IJlI'eiJt1Jl!:i<~ ue is

ii1'bOtl;t re m±:sS' the fi~X~. :t~p e-

S''fJtt~~

I',~ .:I .,1 t,l 'Ib,. ... '1. •• • ,', .... 11 ..

UlL ,tti'iU1Y gyn.liS iIlfllluuu ~te. WI)r', !;!Ii' ilJefii,Qj, ,prcss.mg ,IS 2J, '~~ilI.'I.1l·:'K·ir.i'!i!'rlrll' J.,~e.

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