JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?엯ntR8 Jpx@Jv9Ҁ b *(F1څӀ989S8۵We} DUfb2XVyדj)ĺш+>`SޥjTcwcТl.dh׃$鞕`K}-1 PHxεZ d0D*s;:\W4jm1j̇m4'S=0 e0eUB##ڡ+VG00!+L"#:h^hӨҜNW1O#+1Hҟ0cۥ8r< tS8?;=h^X1)?ݩUc)U)Ixyw[!xg*W;:^&^]2+X9fŽ|\K!f$TB'͜~j&5Җs,y.AR0Ah"an #DB|1¸ &d:˻Z*rx]rdf`6AMgqR0Jj;uhLA?Z#Һ;y 7bg}ۇVNhme;?շ?ҘXt#*B>)*DG0zat zSZaZFE0!#ҊyP*qH ~Ef( ڍނQOID*/E=0q+&mfk[[yɋ\HR vqn-5 ~xE<7b΢pF:5bEۦ\r~҃ߵ(lpj ܎|C€. ۥ*סL,oƦ7,3U$1x']Nem" :;֥SAG\cj󀻞tk.f>97Y*T:(jH޳s9֎ۥdXa$u+ێ+fs5Abu9 5kVSȌ\4N˃Q-ߦWE0LTD*d=*@.VNrnHϨr*t.ǢQ(Νj3}ov36J?O:@:nf8woZQz(x$D7S)Nj@/=VaϾ A;u=Ҿco_O BAp{fѵ54ka*qCL {( I89?(擧ew2ې7yB. ȸ铹P?=[$0;'4XvBGbП? GQRFNGITܜWdp8ATWxdJ orAݚWwgO,o7^ϥ݉-Jh|rzFn+RLP'թ<@Ь%:1_ʼ95@7^8(W= -s6) RpH թ٭ T0e6C"=Y7PoV /-vПx =ב^  )רE0!0Jzg*hP3.x/DcB{m'{fCl(LxR$YVH"b}4-MFUH[U$r@y>pJ uqϚ {u o ۴jn]}$W$ҰƁkھܳbx͕瑑xq8Q5p'L?RR23.IϠAɜQʬ&y[ٴk/g$vry[6r:UxjvcKkwٟsI(A㿮@OSNO-&[h\~]^jPE;%خ :ŹN*/Sq>j GJ-)Ś\_̊Xy}DQ|t NO xJ2Axin5xU[,+,m8& xH"wLeBʀbqV.H$oź3KKDJ=iRЗ%񾗡xOOw̚L|fıieV0mĤr):H?5Fܯq@\=ƫy @!!0fL,rX9 h^}i|2Gپ{+i,ZUu@DOryozKqm~TRSRH @͝;hw"f⽏|F*)"@+aӵZ1m>%h[n&euGe 0d{I❴g֛תbi^X^H:WAor9ҙ9|ʡ?h~)sL$M#e?Ph\c ^ׂ8n|s^|!7g;Vq+ Q(Q(U4}Lq Hv>iz~TG0{j)~{Q@O_0(kLM ;fEeʹ] x&ֵz1żB]~Tw_nJ8a |1 A*3Ұ+oWzw[iCa`==UTUF@tNX@* È8=OZ4zs>¤qgy<ްu7?Ł\tI{Is]-7 %$lU=GT$qU`I+L?֧[Vp 8EoےQh؁pzSڲq3V Tcd)]hg~%Ɠ'8XŪ"&9PE3a0; ~օ8Ƞ*3lOJ(s֑yJڢNgfkYm)91^i)9I=CN0Ͻ4vGX~1!X;dm=jn xtstJ[ dKG}8NBit%lޱsO-uV*[DV^^Gi?R%my[\rC֤~gT^T4銛J{\FIҺ==(=G%F3Bn,*9TLtLxTM7<X .[QUv)[I3U ׃RX,1*p'v:QEr}sK+)l01m{Q?) (b|8?ڬ%JʫPS¨(X %AaO2«uh͖ݳ2_.Yc::RpT*8f+s_X@u,VC fr5DO)RrX..E82{)ozpF8Ih0:yX<3Ig qKFX>dt43bzyQ@ rCEP <P align=center><STRONG>PRE-SQUAT TECHNIQUE</STRONG></P> <P align=left><STRONG>A. Grip:</STRONG> There are two technique guidelines to consider when establishing a proper grip on the squat.&nbsp; First is thumb position.&nbsp; Should you have your thumb around the bar or in back of the bar as illustrated in figure 7?&nbsp; About 60% of power lifters have the thumb in back while 40% of power-lifters prefer their thumbs around the bar.&nbsp; Both styles are acceptable, but I prefer to coach my athletes with their thumbs in back of the bar.&nbsp; I feel this style is superior as it tends to prevent slippage of the bar.&nbsp; Sometimes athletes will have a problem in keeping the bar on the shoulders.&nbsp; Sometimes the bar will actually slip off the shoulders and slip down the back.&nbsp; The bar seems to be more secure with the thumbs in back; but if an athlete, after trying both styles, really prefers to have his thumbs around, I don't object.</P> <P align=left>The second grip guideline to consider is the width of the athlete's grip.&nbsp; This is another one of those secrets which can give you an edge.&nbsp; At clinics, I ask everyone to pretend they have a bar on their shoulders and to get a "very narrow grip".&nbsp; Then, I ask everyone to sit tall, spread their chest and lock-in their lower back.&nbsp; Next, they are asked to take a wide grip and lock-in their lower backs.&nbsp; Now I ask, "Which grip makes it easier to lock-in the lower back?"&nbsp; It's unanimous!&nbsp; It's the wide grip.&nbsp; Make sure you use the lines which are grooved into most Olympic bars about four inches from the inside collars.&nbsp; Use these lines as reference points.&nbsp; An athlete might put his first finger on each line with his thumb behind the bar.&nbsp; Now, he is properly balanced with a wide grip and has some assurance that the bar will remain secure on his shoulders.&nbsp; He is now ready to place the bar on the shoulders.&nbsp; </P> <P align=left><STRONG>B. Bar Position:</STRONG>&nbsp; A very common mistake for athletes who squat is placing the bar too high on the shoulders.&nbsp; In fact, many athletes place the bar right on the neck.&nbsp; This hurts, so they'll use a barbell pad.&nbsp; For most athletes, this also affects proper balance for heavy squatting.&nbsp; The vast majority of athletes will squat more and squat more effectively with more comfort when the bar is placed lower on the shoulders as shown in figure 9.&nbsp; Only a very, very small percentage of athletes will be able to squat&nbsp; more effectively with a high bar placement and this is because of structural differences in bone length and tendon-muscle attachments.</P> <P align=left>Some power lifters will place the bar extremely low on the shoulders.&nbsp; Sometimes the bar may be as much as four inches from the top of the shoulders, which is against the rules.&nbsp; For some lifters, this may give a slight anatomical advantage or the advantage may be experienced because of a heavy, tight lifting suit or even lack of flexibility.&nbsp; Whatever the reason, extreme low&nbsp;bar placement squatting will detract from overall leg development which is obviously bad for an athlete.</P> <P align=left>Most athletes will be able to fin