JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================q" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?o>{Gʖ iA%HAY-BGe:wFc5+Br: qT떚*[u|?2޿Z֒C< d]g7ʊ:5XrK #ji Vk;w?O|Spd&i`Im\A._U3o?bmU?}[A̭H}Vҭ^TLTeXr+*l3/,jl@ԓ$+/,IzmMZ(|Vw'qzYuI'ʟ׊*4DV,(OöZueu.B@ZumZP%v \y,./[kI>7rF9A=ًmhͰ-ݾp' U=*?=sxIF?qyVTNbBqKJ8/KF5vK>Js_qȜ!V֏]).mN'Rs娾ŞpMH|?s/5A%*[|GlvTwʤoSs=Qȳ+pX@T:+z+^?1xN1ץM)`WzAj=TΐsD.WmGKG9jƬEm Kl\cp'ᨮsŖz6Qd 1%5E!h]vQv^>ymCkiYf4I>ݫм3~ӭV:ܷZO]Ts̴_ j5Lwo5q%0L1lkF dߥWXne 4ܸ özgڹkP9ji$&}[1 kӿ%cH3SZOgiil9V"QGm#+4*A{֫k}ަ)1RA+r"f) mk[^M_δ;K' *g7p gU,uEKe1\l0<%7vktRmc.9GT[j" F)}ls'Uit+ 6?Lt-'Oxs#1aby4Ur|I ^k–Եu7>vB>ª/S;nTbKJ83Jr5M;hte;gӷ|r]<7yW3WNKivHUWh?ҫh~/Nw-ũXד`ýi+s= dz+# _`)\*.D`,~&[VxP~kv>@#ԠRGVR?JqCSÑR081>;udbԎW> wWCˁxW_᫛ SYkhHZWxi<$=bVБLP0e?PMcROݹFpk߱l_n1&vU<=cVYĀ;c.Vه1ƪHZA;rjMOusBZ`c)B O$U[ ^1Qg.ڗi[6acu?Ez|K%U?жuCV+]V7#v(,WPN}CQH$l,k9u%q\rk75m=|FWnl}kjкmYiiբspTZ@G\֫E륪g+^iVZ%׈qdAE?s,'1ҽK+iח~@k;𖜭.)[äks1_5QGG|zt{ctMI"ؑ)ʇ=+u.o2dڴuan\[uFWZR^4kF +/! u^@^$[}kvmbӂ컶 ,vqؑȭJ 9YI/L2Vݦi|UئZ#Rڳ\nNjh1Y)$4ӑC@'+ ک=nxClXV }0Rppp:Љ5-G5xdE1B-sZEZRסs|Q"1$~>"Ъ>exMWXPNOQY*e Z,LJl1$sZȰ- yɧ vRgU=ҴW2\]DYZf- UDqUxuGQi\z2%=R~WM$m畞O(bp-#Tg9w(둅^om=rh`w)#svlU:Qsr ɫ3HVA'T7dԦ$LUZ꭬-t'4nO(#ך'$RQZys:W-nι]CUtbҪ4Ks5((F]֟;d3$dՍ:H}Mtv7PtXz-s^u76v>P9i#|,JVn(Z-\tZzƓiLf0.[ԟƶsF|k,Egy&~)T+ c, > q~e&]ޤ&9\A$.Jڷmø"%+ f(.KwXYu}'H< c5-rSb9%2GL-Lsm $T-D%|:m8ʷ+]wy{9ሜu#*Iz'^meѬy=הP?ZUv4M8{I/Ύט2{_jÊTAB{9Z,n=\QUJRE_#2) Yy H׬JQ) -2+}>)7af?kF42汕6ъ99|/u[1OV6;DCҶX62@¼Of!sdGBiQܦ#@޻oҍOSdGV>edwUؼ]ªuV8gR!|]l59 d0Kj,ݦcF$ר-'}=k-$~z`T4UcϦ1;۰g B'˚+hyf,>ӡT0)mQ$I`0D64gBX)Ir}Mw:>nJ$R:/8kKV5-3)|s5ͳ_sϭTF+CڬwWG&UI2ι.n [_ę!'6ssͦ< #Sڇ>i -aE7o?"eߥ^t$ ~-f$SH/uԚXأ=һ&X`Xp"k;6@OMA]^U~xd)f}pع&CYDI?Ƽ\WyemPwS5dcA{բ[\=r%\ru6|Va]+Cmdtn$VEΗ \}U? ҃ \M$+CJ`/]Мp6Vޒ]F/U` Nk'}Bk5Xk"Ac(ZpCknۨTcY;L2;Xak:MvdTVuե \CEN\qßuQ[-kh"[4EŠ+N?JJhQIS(k_ E/jxKE"'^uG(FqCB}yGbTC7+?~QE)nsel will be able to be successful from this position. <br>The second guideline is for those remaining who still cannot get into a correct position. Have these athletes sit on a bench or squat box as in Figure Six. Now, again say,  Be Tall and Spread the Chest. See Figure Seven. You might have to mold them by pushing in on their lower back and pulling back on their shoulders but they should be able to do it.<br>From this sitting position, which should look good by now, have them squat up a few inches and see if they can stay in the correct position. Some will and some won t. For the ones who still have a problem, simply start over. The last step is to have them stand erect. Tell them to try to remember the correct position and then do it. <br>Again, if they still can t, start over on the box. Most of the time I do not have to start over, even if I have 100 athletes. <br><br>IT S YOUR DUTY<br><br>The athletes and coaches at a BFS Clinic will hear the words  Spread the Chest several hundred times. Athletes will need to be corrected throughout the entire school year. It should just be part of everyone s vocabulary. <br>It is every spotter s duty to make sure that whoever is lifting is lifting with perfect technique. If the lower back is even one percent from perfect, coaches and athletes should always issue the commands  Be Tall and Spread the Chest. <br><br>SPREAD THE CHEST IN ALL THAT YOU DO <br><br>Remember, you can use this same coaching Absolute when coaching in any activity: running, jumping, stretching or sports practice. You will be a better athlete if the lower back is correct. You will be less injury prone if the lower back is correct. And, all you have to do is say,  Spread the Chest. mate 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. As captain, they should be paying attention to the possibility of a missed rep. All spotters should anticipate a miss when the reps are getting tough. If a miss is happening, then the back spotter should yell,  Help. This command signals the side spotters to immediately help their teammate recover and get the weight back safely to the rack. <br><br><br>THE SIDE SPOTTERS<br>1. Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a box squat and a parallel squat<br>3. Keep alert and anticipate their captain