JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?g`U3eϥmlqHz\Y Ia,$w){HM_O; }`+zա`Q ]kk(mC)B#SiXzNc8J.&N)LYӥ&h`QJTBOҝqnZȒte!#ޥoydž.'q֜"|Qw85r"/%#.NҢ}'[˺" '+o wL14K35*iK wջ.LpڳO[eH+.V(4_ROavUa' hͨi`l?~=huڸ5N-.ZKg|"G&{Nyw 5[CmKwu:+I9gw޻@?m-^*S..<42 n+/6#w8O_C5Ȅn*[rUl^ KGH\73*🇢,D 7R]#iK987帍$#5mOՕ*As^ULե2"?4~+uu0a52dGc*M\d5-4PG=h̬NM.@S ƚ ")7Ԍ=#,@EV'ڻ)5gsnO@ W71?JojldKF)@3Y75mZʊ x>uڡT HkN2a@,qcNR~YD|;Zim`ibxbfzUJ;KxR'8Sȶ$Cu%N?:j3U<sޓI;YHTY%D$88;ႱL[xT Mb1~.`` %@'Vni~lj HGА=Ɯ9#1xqn#y.'.# h@*ȌH#.f'/sV-cx;sw5[e?ZK vD`gqmڟXQlg)r[]_L I"٦]܌v'g-JC(ؤ4RdI'e\͔$֜ʚ99Iz:]󙼯"c-am~\~ux#/Oq}+-:q֬oZ3m\ͧ5݌g5Y@ߐGV㫋xX`Hײx7gqkSHMv72mèw+EysgڪMU}0kF"Fk'Ru,cGV֋[V~4P7`V5$0Oޝ&]g\iƓ n*+ч  \Zs;M&xa-E mq{mBE$qcZ$q^uxr#MOY<"=v*ZCA*ϛ7 nkLeNqիe&%⭻c|Vd:涋}뗣9^)ب \B9ZwbQ V'crlImIZԂp-g#n? ?pZ3p+{-Xx>QVJqQ['4jTiՂ w=Y#?Ӳz;ӊmA3,y\.\MsƤo ÿ;U2 6 ⷣJN;*}wb+?r:$|]d i異gMyΣ pһoICWesJdaĸaUcMyWq !/Ҝ P4R1p~ÑN`iҨ5H=7c'ߚi9MeY7H0]Z9 8iKmx0ۿCZ LǥI2ql4[DDHc NƐ1[M%QB1{Ut;g.ohp3 q\R~:1+yy$Oz4 L8q&E2qV#O }MGoD"~&:Oy\ _Op9>Zg*%ld$z h+,Jxu Ridygv)s~ ºiIq4s4eZ9C=i ;}SBzii ? Q׽39)Dly$}jBĞ)gڋC49'KǥBR{QRP36G#BQ6DsL 78ќw89 ph J⛆0sR.Pր#GlրrO+`R"\h Ft޸$Ӧ>T2Ʋg(sY<uV)ԁHd3Ԥ|?R"(pA;U,4nFe1+W6-*P48iKSI C\0 \\8KGn2|YA=YsZ~"]’G8oiB3}u:{`O\㖪Jar6֐Ճ]-߰ٔt-^mXGccב >WҮ!!߷qk🈵+SR=,sNwtøѶ$S,O'a\ S5F+ >3'>xZV8[)۞x44P e;q4@ p3# C =)mہytǥKle4ѫcZAlۨ"Q֥@jnSHT$*) y,h_CTN][$q?*eg{bˀ+Y>N~h }!dTȋmQ'>Mͺ:U$@#_֏xӽ(c.V5 l49HXWcRE-ϥ9UTqJҏ,;g=zR7SړnORaMNp8 *G4Tڊlifter should lift the bar straight up through the Power Line using the legs. Because of the unique design of the Hex Bar, the weight can be kept along the Power Line throughout the whole lift. Once the lifter has stood completely up, the first repetition is complete and the lifter is ready for the next rep. The lifter should now proceed to squat back down, again, keeping the lower back locked in, chest spread, and eyes forward. To keep back strain to a minimum, the athlete should bounce the weights slightly off the floor when doing repetitions. Do not come to a stop and pause in the down position between each rep. As in all lifts, the head should be up and chin stretched away from the chest. If the chin touches the chest, the whole body will come dangerously out of position which adversely effects the amount of weight that can be lifted and, more importantly, compromises back safety. <br>This lift should be performed once a week for three to five sets of no more than five repetitions (the BFS Set-Rep System). For male athletes, the BFS Varsity Standard for the Hex Bar dead lift is 400 pounds, the All-State Standard is 500 pounds, and the All-American Standard is 600 pounds. The female athletes have a Varsity Standard of 235, an All-State Standard of 325, and an All-American Standard of 415.<br> <br>THE OLYMPIC BAR<br> DEAD LIFT:<br><br>Each school should have at least two Hex Bars and one High Hex Bar. However, If your school does not yet have any Hex Bars, then an Olympic bar can be used with a spotter. However, because Olympic bars are straight, lifting through the Power Line is prohibited by the body. This bio-mechanical problem is manageable when using lighter weights as with cleans, however, when doing dead lifts, the heavier weight magnifies the problem making it harder to stay in correct position. This causes some lifters to lean forward, raise their butts, and/or round their backs during the exercise. Hence, the FEAR. One of the biggest and easiest ways around this potential safety hazar is by using a spotter. So learn good spotting techniques and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should pres