JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================mK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?.-lF@z S)~@ZɌ5M),Oһ>U{fhd@{koOڙ2>åUtJ@/>wL.u]ʬ0m/.x$[:."\/񐒆cO;I!Vǁn㍤l`vWc=ՇLdQ+ w2;6Wӯ LapG5H7af ZKeUfvFs$j,:qQwix~WYa\"?KFAb9a+#ϠY%[v̀.!NzP%C6s#Ѵ4`5*v՞jhmP8viLvVF8XvpxbP\GX =k,b1eҵ{>]Wgޙr> n&95.&+ڙ`G!Q9%.\JGoY3Q<; 5y7áwZҤ t>)YD$bDTA#jwecY#:ǧRΗD澍\zχKРY)c֬hPVt}d8.=?@:gR[zl$)%sFf cU}ڰ5 p99f1e@~5=8Mj 1ꑪ2I >cv ӤHK@g?sZΑtn-Yzz3e`ozTPGCZFnR[9Nٞ`O&G qҺ/Kwe kQ lmƉqekmo!ido>RmWM]j)<1`d`E$J*S~c5iѶk*dx]Viv[cQwz5뷖eF0}r(-nnmwɒ0r iNQzz3 WtM[ö>$f`G|j( fp*_\GZp h>2S'kvW_X/WhkK ¬D0>~uG;MQz*OFhWvUNq=IU=xprHxfxtqбHyo% ēkӒFq<$3n҉[*@ް,uK{o)x 11 K패;Fgq dBpǏw*m>e庼Ż%tQM&iG:|u&T ӁVmiN~+ҫӝĊ{p.`# 31@5+{2sn8㑃WVJ0nF4c)(y7awG9=FFjj+ͤ>E>:DkOe| wZ\G3`sfDo/, Hed}$bv~`3whӥpt>k{I$k.ǯ]\Gmk.FABTIu(PW lF1jz#D#*-f/^o85GO6gAklwEP``SD[>i!` Zas0-TY_CB6Ov|Tn85i>5Kr1C[@kIı/rfDrtҞǗEhYa$RGl뎕.\fcQQ{'~NNwaT+MG2 fٛ"^: Ky e+NkĶj'ʓ1Jh:cThere are two accepted liftoff and return methods for a one-person spot. Figures 7 and 8 show these two methods: the alternate grip and the overhand grip.<br>The spotter and lifter must work together. Each must be in the right position. Sometimes a lifter can make the liftoff and spotting much more difficult by being too far forward on the bench, as shown in Figure 9 and 10. Sometimes a lifter can be too far back, as shown in Figure 11. When the lifter is too far back, the bar might hit the standards or the safety catch on the way up, as shown in Figure 12. The best way to position yourself as a lifter is to make sure your forehead is directly underneath the bar. The spotter should make sure the lifter s position is correct, as shown in Figure 13.<br>Two-person spot/liftoffs can be used when the bar gets over three hundred pounds. Sometimes this amount of weight can be a difficult and even unsafe liftoff for one spotter, especially i ttp-ֲRmVvaq" ɢ4ΰ( ^Uţ$@="qWtevA_PF)FVzJuMZ9pq,}}b$ յV eDIRsY@=fzPǵw^ |:ָ|rqg+_u$w硭)EDڽ˻GaxxcY-F!HK m=XdcimnKX [[)u'Km1ky(+˛hck-24vvWR[)uxsNv8'ׁ AJ::" ;%= ̯a:s+ ɱ%.dl(\:; VUH7ҥXudph3M{gy!9catlZ! ۚ~z:rj6 4}ҝLR1`cZ &+M