JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?R)jU"c֤Z`*A@1Rc➧8S4iZ`\u-74`:nZu%&y9ߥM8sJCޘœA?1Ҁ  }~(#Q@-J S RER-Dt 4y;i$Sȥ֜>$ir4!dN q꺤6%8g9\U޽\-JI)ϘTdJ+Bſ}1kwͩcιQ;VX]]eYNA%Ť6  _ۛD{Х}tzE-3wT?*{Rs4sݍ&i?&aM4zBiiМOߥ0ϭHQ?*J( J B9*E'ENG?=Aƀ%^)EF3O 4iJ3P 4Ċ㞆]$xBX79,d&qָU]Y͝Tlm`IZ>!{fxt$5x'Mܖ 6ԈsQumuԊxN GG8NAj H{/ ?Rc'#4߅N*:HT!<kWu])n S[@ 'S<:ʐ cE#wEVޜ$140TQǠkB<2Qӎ + {ON)"Gcև$Z`5@㑸W }{]BQvJH9 $N|JFOL&i8·jIi~A$4YU^. \<j.ta-ȒVlW5uSvz66{y1X'N-?E 3c.YjrDR\:rr)OCX w")q׽9/gF \\Y5a f}6Rj+"֯dC v G.cT܆hN+6/\H#r=VYǸ;+ {q2N OSRIm뛋XKrnpNWXa4yVjՊ/& 1)~K>3]ۼ'3崈j.WOd'YŬU;Ad:.c_j[Ou0Cl?18SX?;!q2j2:MԞw;WVCwwOSQ>HV3Q)u(U<ՉX` b uťpxyGa5-cS~Zۘl[<@vin\8>4~Fa2Fat \iӏizޚƔ)׏sM4}JiF(*8izS88cցSNp3@9M;4qޗ#ր2uXw "$ ˻qul\=zSLI"$٘J߃K# =JbO:)c8qp&f8tַn8M&Qcҧ.axQޘefLqZuaw&Lp>S zv 29;IQS]A"yw)E52ʌYuVusGs^)mo $jG-lkx,0J ?JIXR3 40OJB=OL 5=kS4Üu(hz(ҙ?𧁀) ~)=(ϯ@+㊀?8N\*p~9?J cj'$8>ƵԟO_Gc0FV &ݑ*N&#EajQ^[$8da=hU)q iŧfh w<0 lFL~T+4JC֊B}J(if;A@4}8Pt=sI@hɦ=876ky` {Wx[\$@'>|_?V+sRa0ܫ[{YV~*PIUc}cjb.뺅\'M6ʚ,^;x%RRBvΓGmOQ rv]E*&aqHSn89{Q:H5uiI~h>!i4Gz`!4JO֙@h'Z(L 380@=zREni?pIǿ@ \٩/ ČZnM48\C];dj%+V1HOwp`Cj\ZY*3JmXųF aBFȱƥ(P3Kq ^G:caMj~HԘT/*cs4çĐ >?~=va/؊GJ׎}rLE誰YR0GZwGK֋EJ걩fbP: iFR#L<{S2Ju)+n2΅_\74:7O֨搚n \Xw sCFhi`z?c0 gl@41YBv_ ?ZW]A)FG5nf<(3t\bp\hR:WKR[w8YyìF $ Gj>)jiNVv01\^j1_Ѽj 8q֖rw r51zM]\,5x\tu>{ku TQ*!9\iQVق8b}xMyJV(CA* K"jTeutuLі e23Ӛ\ј*>^z[\d>wZm FYxGY89lwӹ74Ѽz`%yOa!ϡn( (]}u0\MgǕ=VVOZ26wzX`r@\9=1ԊA PƤN< $2z{Qp`}iS Ɔǁ&*5e6'ޘYp= u]:]6iɉQ}CorK(=AEvזi}jLNdt>ilH ҹqƣCh[Sv/ 8lPx64ˇxAb qҭ,g8;֖1fVjg' 7(xJ`mPG|1@2)M/TMisJR>!]Bu-κ qzk} DλݲK2= U=_֥Xu: hIl橙88S |/\9*2@`!x@ߵ9-E)cޠ/8@m(>D c |N=E<ѲV#2XEaJ֜\c53?ʐK%= Nc S1X)܃܊y`x)id";f^p@'t \FA=x' G\uz g‘`t- y6(8UHfLV  aVV2>6LM0@#&5_*0F؅ZW"Zcᶜڹ{3r/OnFhe.#?"1랹*E}9GSiPrk>ݦp2Ft1Eg3qɢCY{aOx"AO[!ᔐ0pjV~>'޳u;#R-em\)ဌ}Q79,LE=ǧ2ɸҜ)j;p`j(r|9rNjB9#XI =sIӭX1ޔ[ӭ *8TOzh8 ֘S< sQy#'R*"5`{S~z`vwSJ[ +GGcޜ,GR>@2a3Hm&>z9߳ .m7'zF w*؄0 }4\diz1,Tj[9+\.CJy?.r;֞qHI?ΐJk(=[3)]ŊFgJEȹ$80ͥvzV)y- [sI&pt_֦Gf7%9(܄F8y"`tlՏ* ӾkFk-^ie2xjسou318^v:T. 4dPid_jaa5 H$:R?I9=:U6gS* 4]cX @y):^Z$tRԿx$GDp15^2ڪ|U1=Q/s(Xt!V.+*SX.$.@' Iq(!8#mumy'hޡkwLቡsg\WcoA"廌0$;̺]C/$6=օ?{s9BRkA ZkT, /F47s8vi6vrGZ? KĆ wP֨G8@zt$ u%?ZG@Ab mb*Ovƥs;O&aG?9v*20\~TN_TP"O@q)olAޞ£?!kƁ z`t8@'iQ>L*HPnB>hG(?ni`bBTTQ[<}µ@ ɢ]>nGȌxTr8QZg/ikRm"-yp F;V-މk}ʭO=Ec_N{3Ѽ#`DΤTd(,o.R2{חkz#Z!{"Ot޶&W/7TnǨ"eFGV?P5e +QEBnʤ Fn-]SR2qV̠ナ(4qU$(i|OjEc":EvRwThis lift should be performed once a week for three to five sets of no more than five repetitions (the BFS Set-Rep System). For male athletes, the BFS Varity Standard for the Hex Bar dead lift is 400 pounds, the All-State Standard is 500 pounds, and the All-American Standard is 600 pounds. The female athletes have a Varsity Standard of 235, an All-State Standard of 325, and an All-American Standard of 415.<br> <br>THE OLYMPIC BAR<br> DEAD LIFT:<br><br>Each school should have at least two Hex Bars and one High Hex Bar. However, If your school does not yet have any Hex Bars, then an Olympic bar can be used with a spotter. However, because Olympic bars are straight, lifting through the Power Line is prohibited by the body. This bio-mechanical problem is manageable when using lighter weights as with cleans, however, when doing dead lifts, the heavier weight magnifies the problem making it harder to stay in correct position. This causes some lifters to lean forward, raise their butts, and/or round their backs during the exercise. Hence, the FEAR. One of the biggest and easiest ways around this potential safety hazard is by using a spotter. So learn good spotting techniques and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begu, the spotter should pull up and back while pushing in on the lifters lo