JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?n.' 8P;wf59` E2P9]4?VKJÖJ0Z( *昁2PݕƮ݌t]?OmB* U,&"Doo2]B\HەWzC[2X!W-p35ŧ #&wHw1݀sXiAhttp_.mVH !>zֽ֭g\Hz~U 4NdCOO]Imqqcz6f t9QNdԠ߯0*hEQ $=j\hPkQiL)c BXta]n)SQv:KyX儡l$#TuzaGAϥZIʶ:y<]/(ųS!;يqW%w$dDKX-o\;h|Y `$j%&L޸qv`%ǨO)teFVw!:Vnz.[Kc@@85-BEZҟ2qΨ]#Er(3 E23NmG}"(2s =n/J'kDv:V.&-8ǷYQ6k4Zl݀kkI.esc}dIg~[`26ڻ"*8'DpT-傧;{սJLA2g\]ERj){Xdhԑ'`m)Ⱥ ٤N.Pn$ NYWIc?J }yı0xSXnEp VaaQZ,{<9`|gy1ln3iY5'5Vi:aZ^Q͸P-mx@KD$[ۯ ؟s\xZ:0wRWG3jJΩg@G?{c5ǦltdOuxkM{Umg6&0wGҼciz3$?0 *ޗnb! \TAZTUȁ7NV)j>3iБA늺3GzdFPVh i-$QQf>dmiasrNP:G+Mi\ 3mPƳG2޵;2j;GiZO-yҠ劁y ST$-In|8ۺ摬tB`LLUՙRյ5x`inۤ?7ӧZnuQy{bmFpGT$-?i=?C5 F+UC8 kf=:v5("0Ze*{xz[xf4ʒ:|A?M04*#cx_g s\ oxՙ뫬GuX9#f7^/q] tzSЮƟwb#N3}붵UI~ 8aSltV Ak6=8Jj3?gz=P[c+~UNmt=3QG`mRK˰H'?,HON),3rI hI]Mkzƫ"yhrrOWW [dʶvWE$H2/^vBGr3]YNmh7x܃+(ɶA @*˝b_ yZ0Xq[}JnڅߕT9Ewr+:Gu-`8}[qטg@vɒ%'-\h6IY NG,nH VSGjm%!]XopZ?c+zi*%%Is6@`Ջ J-ify浼;B&0 O47|#qo_i'qMqRDH *ڻz̞F1.{āNnX[bnl(}84j/c.{!Au ʕfS+m%h+ˀ,ry5+N}9 A=}hI܎Vp&Žv"֖Xf>QZڏ !lv7+57:ripf0k'tvaRi/>ͪ- >p!F ?+-FC+#^/5M(WyIjlmȒl5:TVa^؟K&5QunTs (1۝pi |ho}QSdjmFȞ]8ɕ|O}%xdI@#=(YIN3^3:&y#-bsXE]:(Wt=4b+cܟ _2/دt+ZA⊂9D *k8874@}8NV85 _Jص0D{ LG$z}˂#( )֨ivt&6 b.r؟|fd K+n-G廓j:>Z@l"%*d-¹kcKg` m:Ge9LxaC;& jM`&$'H y^/3X< tq-9q!]͌=>NI"D$*W#x41[i In~M$ؕP3sڢz 庅/ b^H޽cUc!8?ҼTQٱهOW˩z!f+ꃼL&n3G3F{#- 'ȌwvAUA.kr NTUq.9m3Ex|a1^wr5~Px<{^xPy-wyuhESgOڤ26#\=\i{* 0H^O[4$*\潱UOjƦ3󵥎N*zgmCElJbz+L֞oh%m(8RQ^kh6q@A% ܟW|xa^ic{%wcr>i:"HN}=Vݬi uWo qٕ;svHHr{p` t5 ok4wkԼ9-Mьȅqusi%eCv͵>-]in/#]QY,bmEz1#tjkn$lnXjV2 GUZ(%%`\hjc zb,bU[r5 ǸXa6(''ֱ~gZդjLJ2Y2!e?hQr[ U@ǖ[UJX;[Cv>qF#˷H_CRSňszZט߻l'ljVH8jiaNGf8i0X#RuvVlEMק:V%Wl4p2/-+kD-2;{LxxdmA=wcEv5x$H]3$hTnIxqVCkwፍ3yy uG< ֠}d]=jkΆiƟ"%` ʟ»k]r4 |+xO(H涼kF$Y`ˑs֏,\CZWWSh@9i3>ҭj{"k+94`;NtU,*(fFŋY7~5C;EJ*핼iX {Wxn ,^>b{X9gu[ZN{]iy=+ӥ8W%#GT{]b KpH@_e%\E+2NJg?yέ:6䌖-csf}މgx%^;YVKMQJbxbv=Sa8$kF9X>~/5;jS1m=++&ѣ F5* @=q^*`e͆5˩ʝxj7w9F?024he8`RvrnI6Jx8di:Q#tA>Sd䑕CM)IߘVyrxf4 Oa=GJ{MJ$Mi2܏Ω)^+͌]*ÕZj{MZ$çG |E8ܔZg{E:'NS'E@s*+;0P Y֬ɵGPps"+rJtZI퐴1.I+jY~f٩okfRbsS^9"R^ٔߠάx?myr7I쵓Q+l0)l?*WЏ6sp(U=Er~=$]V?s1Ġuv*1\ ">:5yՠBNJGiڅ^-B@>}E))+Òqvdp+Ӽ ῱Z2k~.m?݇R+_OT5f3+Kk UjڷR`*2֜1Kbc$wcWsB#>ŝ/ d9QNA߾jd^r+l؁9Wk B- J:*V`㎔Ȕܣ$w`ÀMkX3 ǺU\MfkhiWh)ԳԆn]iRrG[>@>%eS[D·OA4&bC&Rwsַ\Qpnm%st8r.R`$Ld#JSͧn?z'ֹo}>Z2L&zVhӴ:@$\g\%dwޜê`('FCUq8 i[Zpuv@ԃMۀs<5ĪOVe< <P align=left>The second grip guideline to consider is the width of the athlete's grip.&nbsp; This is another one of those secrets which can give you an edge.&nbsp; At clinics, I ask everyone to pretend they have a bar on their shoulders and to get a "very narrow grip".&nbsp; Then, I ask everyone to sit tall, spread their chest and lock-in their lower back.&nbsp; Next, they are asked to take a wide grip and lock-in their lower backs.&nbsp; Now I ask, "Which grip makes it easier to lock-in the lower back?"&nbsp; It's unanimous!&nbsp; It's the wide grip.&nbsp; Make sure you use the lines which are grooved into most Olympic bars about four inches from the inside collars.&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 ith 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. Now, this next technique point is most critical.&nbsp; Get your athletic stance directly under the bar.&nbsp; Many athletes will stand&nbsp;a foot back and lean forward.&nbsp; This is asking for troF(j;2ò1tr6Apķ~n36<["B^1TMpU^3{=Ũq;:PvZ,g3J6ِg\AqȻꓦ.񩮍K) 8M 8s1Ro}ȭq798۵dJ'P?~'38&Z :HиH_mAͷk%Ub`23dA6ةd:"4C2;pɂH9gusɒ+֤3nY%$9Ubz(Km8/ MNhճcW%ȑZ`:o{1v\ *r lb22( % n qHgڭc՝#nH)!@*|<73a7[4k2}5qTo0x,@Z. Mnw={ȣ.+!v$P)fvqO+YpQ*{ 9Y_Ǽ:ڃҭB-6缚k]PXͣg"5ڕqO