JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?E;4KH(EPER( ( 3Fi(JRQEEP(`-AQE-!\RPhJ)i(AZJ`QE (KIKL@)}))EZLP)h J mXlD*)>UjŃchp?ZƥhhCVak+6Zψȴp-!#M,HYWtjuI?QG.v*}<)m$!n/VSWKeXj*>u WRn8-zU9|Ǻ-WG{I޽Nu[U:]0F# RZRb9 ( (Er\,s?ٮ\~AywdҎ e(4A\g|j 0ʼ=3ƾ. }7Oߑda^v2O5Zىp<߼D^F,rXMgzgAI\=ĒVBM&I84:M.GLlnzFJIΗ==݌>Ɠ{ 2=i~=hq[+MnCIC2xa5c;z:u(.RJih:N;v܎3f~+~ ҫs1XwBNE-9DbQE<WMA$^T5BΫmdoJxH`\64Sbs򟧥KT`&ƅ+Zm'٧?!'L= Sk*H)5=ε_d=];H\Dn#U6nқyQKC޼[եu9n8p**Z3ٚWgv%4tRK>: RtSIІ݇ڐ| -!n};(e:*zR̈́GcZ j6d~zA |})H#qks3pF*LRU(8N\FD3RLWiVk-{Q6Ǩ+jNZ 2ûKJjtNaIKF+)bLQG4PFi3KP0]upZx]MDסqp)Fi;u2m6Hzzԉ$ՍVMORJ*WJ*%;46? w&@2OlX:]m`l"`AZӧ@GOkZ@d!"0{$||\r4%[HYK}IK*F5ab]&N8SQ-ơ?1BcN*G ]$rcP\0V{$8Uī(+3"tescȳzۈWz^t+aSS]Hv&٬\Ş$8q0!k}IF:yMҪTFX|4Q m: )Š4f\ߍ jF8{s^m"ͬAjy#ݿUWhX8sHnziYZ #* apIYIuu4Y3c5+zk)5ʼn^>'mi"a?Z~GZCH !Mz7[]D}?ΦDteˆњ\RWyAIKE\Q@jDk(jJZ-yG9 1^sxmRCXgG/}ANHQ Un_dNǰ&gjVR:5t݌kA!fIөf>bY7_)ƺ- IbQgokrG/qӺ45[{/`\@NxQ#Vxo4ttI0zK NYU'[ӊRlbjFZ2 qWdn-Hʚv"6 =CR_  pkԮ-Ӻ05.GnR[; 0z[vZRD&)yLQ(>(0ǖ/QɴW]exL"(̑nD'׋W.繭4HP4'is%V&V 9R>v"#(q ~^?Ɣ54Fxnh$ῥ`HLCiqL,aѲ7BP#`-%=qxk  aѵ GINQ ݩ=k:͟ޓ'8S8* (Iݜzs qdRO.32GVK)b9SxbOcXZB^?C] &yZԦl|:566cgjl1!A1U; 4+re)0ٮ;U @=A#h]_T-~Ҝ^EZ*gJE%&0|?[~RI}Ʈ=ԣ{\s E2F >/&=aQƹkM{9=3ޚN2GddPW$̛]E#1ǵ1֙-US.]w`g#>tjl ڽP]Z3=k,rxP=&T+r@vx \1[6>0)qO֭QXKPm!?(F]Y\L0vzR?nLqZƔV\uIC`p1R&Q85gdE!*QaJZ`(db(!斣5"QҊ(F)cڗQHFz*rJPf nҢrǦ~BArهz>*6+f;TivP+ӥNc)i1OW")c&) \x5_jEZK@Xp48QԢQEf(J(4 2"#4b4L⛊m7m7)v1N !PiR&OJf*sHW4b*E|JoJ`Li@$x ( (EPEP:QE((ZJ(1)((4Z(QI*QEe<br>3. Always holds on to the bar firmly from <br> beginning to end <br><br>Photo Four shows the correct hand position of the back spotter. Use an overhand grip with the thumb firmly around the bar. Photo Five shows an incorrect thumb grip. Also, do not use an underhand grip as shown in Photo Six. These incorrect grips do not allow the back spotter to have the firm control that is absolutely necessary at all times. Photo Seven shows a typical spotting position in far too many schools. This is very wrong. When bad things happen in squatting, they usually happen very rapidly. The position of the back spotter in Photo Seven would not allow him to react in time for an emergency situation. He also cannot guide his teammate in making sure he is in the perfect lifting groove. <br>Photo Eight shows a common way to spot with an under-the-arms, hands-on-chest technique. This is an optional way, but not the BFS preferred way, to spot from the back. This method came about at commercial gyms when one person was trying to squat and then asked their training partner or another gym patron to spot. Therefore, if the lift were missed, then this method would be better to  save the lifter. However, in a high school or college athletic environment, a group of four athletes can usually be formed (one lifter and three spotters). With three spotters, the issue is not being able to  save the lifter but to help the lifter have a great set. The BFS back spotting method with the firm overhand grip easily lends itself to keeping the lifter in a perfect lifting groove. Therefore, the BFS back spotter way is better. As a coach, I want everyone to spot the same way every time no matter who is lifting. Being consistent is a good thing.<br>The back spotter, as captain, should take charge right from the beginning. When the lifter starts getting under the bar, the back spotter should make sure the lifter is balanced and the bar is positioned correctly. They should always talk their teammate through the set. They should firmly hold on to the bar even before the lifter takes it off the rack. They should walk backwards and forwards with their teammate.<br>The process of keeping the lifter in the perfect groove is not difficult. Sometimes a lifter will lean too far forward or even want to take a forward step. The back spotter, with a gentle pull, can keep the lift continuing correctly. The back spotter can also assist the lifter on the box squat as the lifter rocks back slightly on the box or sits and settles back. <br>If a lifter misses a rep, the back spotter really uses their role as captain.