JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?F@3! Tv@t)FzJw~M*H8=hLjgqA|H?ѥj!0qFFi֞F@ ?ң#-ӵHz/%Ɵdػt̒L`ޓvW\?9UypPs^Q #Ϙ9Mm!Aq,3(1ZնPS=iW/S[kn1<\:؊OҴRd = y7A)1LS5&)SrZ3oAh"( QT}1謧Ή w~CoҘ8g?Z :RH&rΣέ*(۰k?UE :2(5ƴ.o/UJ:S.%au ';o51iөU> d0Ô9œFq@ P1zQG!:RTg*w&0Wr6#cY5³EZt:KV 3_\C YQ|vxƪoYrG'ճ⋉۹2Db#oz'))ؿ5ۼThWRGNj7ЍBVTt/O дhۘo2JJrьE%UB%Tʕ =hԭd?d {;ڀP #𢍓dNȋHEIINR28)2}*m_ݯ 4$T}!^{P$QRQN_^O8tjx94v98uJfHȥVP S{T|9zP"E<3))`@ U-WWѭ{|vظRI?AW;wpE{Xjqj<b4կxW63oQVe\bpd :Vsö8>(+%>fCDm&ӯmS'EKvtqocTIF؊Y4 NY?{;L4d"{׼$5v x<=Gl]:F"7O~ {zU$R'l(ߥVļi< k0V:R)`R尠d4 !Yr1X<.#L+~]kX*@ ;V`ӻ9MY`g}s*SʏJ9Jp;SBa oҐҀ"JiS0H>P9FaܜzK 뎔#*RS:=@\㧭|6eqښGJGM2; `DWQa֧#M*2xSEJWEF^ӻs89 瑁OQ{@ :<Ў?N*JPF[}`u ;1 zGkGSBгNҖ8ݯ$\Fʸ1MZݼ GCIfa&QҘfe.i.X1`C]=x8+v%ن6%To$ U}"_23E_u)H֐ #MRscZh(?슗M>^aLaTgpj};GHfNE"))y5 Ͷe7_@n<=u *rL]4]9r0C1طK `k/⹲GoXH0Z.Zgf"7%l(K j\+&(R@gLR|ESTztBO4E!(XzTt@=@"P!"d/Tӥy=YQ.Wo#?G^Z_N_XjvYƲ̻]}|mɼ)Filgɂlc}&smqHFA z֓[k=ƧymrVjwH;s+2G_VA/uVX!o,gR><_ϫ[L}{K4/e u8Sq^f1ZC.'lkfn?[?I[\7=M*vt+=Us*P^1{z|^ :N'aCycM>}BX/ 8!"]+W\~d㯡]Eg'qW5WWV"-vvA}EuMۯ?\5ȔFr@I4HwAT>˥9I>1qҀ*[kwoS)J,ʖ-~[Hˀ:7z]xN$a+,leE{oaIFe>Y>mz#(MFg{׺/|R|@=?Lݖ) zkm.Ȩyi}2f+BslԊ?!JnS0HU.-Bݕ˴+>XV];tZ>yafQGpq]ȳT$~SǨ\*m̈dѻ]m)#=A.&;23l;99Ҟ2qqQ2ں,r]9`* m^X#$d{b0??:,-3ҊɷMqЊby52(5@=X ~܊( x?*L vqTJ$t޽3@L돥=[1UێZ<ח˜銕o@/U$@^6 =vZk]`TU,du5O '!XޓcJ%^Ijsɟ6T^򬻠FGj0}_U=3ڹ%+jzDXl+AR3)*+3FeiX9̞k^Xq[`igQ~cOZtK9RgZiN*ʌGec; ϲ\ON[V\*vhSG6"BK jSOsL’3s]V94mbr9ʸ Ӆ'~늵$SF6Q*E_¶ZR6:7M$C'?ZaUɰЃ9lS"ѳNztb6=GwFwgtpPO4 ނ8~S(qE!d_aֳLL}})rrӹ{Rg'-P陰4Eqt;X2`ysnKmF>R?Hn 9+Ϛ:}1Yu AO,/IZwaX<ѥHp˞scҖAb8t6*NUוSi.uN;veUH泡1c֔cj1q@h(Sg@6\KҘu*: zQ*IX+4G dT֨H>Gcf,6=E=7O|17*ڢH@ݎiY]6%W;h\̨J1-~PztGN{̑xhp!q#HJتcZ,WMph\wutn*1t[1tBOSߎ??JH2@ANܹT瞞GҰ\GZ\*= >Xw$'S cҜqJv)X]9)NVHC)9  ңs<4I9?<n 9)KПzQUp=*SAҋ>LdrQN >ʥVS(u ~_(Gr&^2}O$ӿ;**BVkPҚ i: 6}UĞ=XKo"nya >+^b8YPg&-ȧ pxb*3;hb繼ԥxvF;Gj:Tr*x42ݧ,izQThe 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. 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 s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt your teammate. How would you like to have 400 pounds on your shoulders and be tilted sideways as shown in Photo Nine? You would be fortunate to avoid a back injury. Side spotters must always keep the bar level. <br>Side Spotting the Box Squat: Use an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both hands under, you would be more likely to tilt the bar. Photo Eleven shows a full view of the side spotter. Notice the 45-degree angle of the side spotter. This is the best angle from which to coach and judge.<br>Side Spotting Any Squat: Keep your eyes in position on the rack as shown in Photo Twelve. This position will allow you to help your teammate take the bar off the rack correctly as they begin the squat process. Most importantly, when your teammate is finished with their set, side spotters have the responsibility to get their teammate safely back to the rack. You cannot do this if you spot as shown in Photo Thirteen. To see incorrect spotting, go to any gym; go to any college or high school weight room with athletes. The majority of side spotters will spot like Photo Thirteen. This is wrong! You cannot see the rack from this position. If you cannot see the rack as in Photo Twelve, then you are out of position and are putting your teammate at risk. Always keep your eyes on the rack on the return.tion for Hamstring injuries.&nbsp; Squattng high makes for strong Quads and weak Hamstring