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Q,ق ONղ|S\d\qәMFKJQCB2I=1Zw~N9/oxOq8-`Np}6עwPͬͬ^!"EA$;ǣ²tw>#cKy5ƔQN1CXVzAHNf4ыo 4w*AȧEքcW]9U"[\Znl;᭭"2*>ݠ EF9*iSHHrøDA1z UIegc GLJIM\=V躂 3dQK^c{[ OpjbC=ƿh= g$~k,Sž_5WNnV&ګU'cMNo9JUbF<1H4qPCeE"akkaXu) u\BcrS~5QvԷ@uiJ@%ܮOSESyPXP1U?J)Z,پri t-@}C[ں.!f_.̹QlǰUz2 keo6`imINr>Tf/-ז*%yʃUk͒xM> Q< 28*?ZtCq)* A"/E Y/ \4\X P7#kZyaǠW.,Rz]׏8&HSmYLpwZWM;d`{:IדEvFץz&XE$!0!4BlUrpSŔ@cɌjŸR);'=BP, )P~UP KŠp[9.;zb^I%z(g\k6uCQ<({}ko) [;`Jx͑#T&,S-2X0m?ŎYJ1IO1w ~A^mFpjt5#xztRy$$Wm`zW!ً=FPp=jSc -[Hh#rgl{g5sNռApT9'M#xllTq߳Ic )X/bccOƘzJdcoX Qv B O=f`3T >Q QY7jte$  J;`Y;e'XdŒO[XJT ziUkoث1x² s׹:3%$C7Z"yzgiVH|dxV?ڄW5\ 0_;&J)?J^LMq'6څ$Z<%:>SVoeX 3I?_щ;O߬/!o8@8Ϩ(Py'+F"bvIjRI9$((T?ars.&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 find a natural groove on the shoulders when they come under the bar in a proper position.&nbsp; "Don't put the bar on your neck; put it on your shoulders.&nbsp; Find a groove."&nbsp; In almost every case, if you say these technique cues, athletes will be able to have excellent bar placement during their squat.</P> <P align=left><STRONG>C. Taking the Bar off the Rack:</STRONG>&nbsp; I've seen high school athletes get all psyched to squat and get their shoulders 2-3 inches under the bar.&nbsp; Then, with an explosive movement, jam their shoulders against the bar.&nbsp; Well, jamming your shoulders against a steel bar from this 2-3 inch space will cause the athlete to bruise his neck or shoulders.&nbsp; Besides hurting, it is unlikely the athlete will have the bar placed on his shoulders correctly.</P> <P align=left>On the other end of the spectrum, I've seen athletes wimp a bar off the rack.&nbsp; Many times this athlete will not be in a good solid squatting position as he backs up to a ready stance.</P> <P align=left>A far superior way is to come under the bar in a great solid proper power position, making sure everything is correct.&nbsp; Get the bar in the groove on your shoulders.&nbsp; Look straight ahead.&nbsp; Spread the chest.&nbsp;Get in your athletic stance. 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