JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================u" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?vR6gn㎔M ٭#NYrAn|S7ɝbF[H,=4܎j7OM6ezg3=GG+l?-ۏ| 'ymvxLj|(6 cN.s]70_.¥fHVPOYE=XsM+bxÖ!|v@[ ˸_b: v d|_}:nn~.0?gӠOM[ʭRbntz)-nmb$>!^+T=x|(4Tyʱ.l5τ.qҤEo3ǒ;ToĖ!!316>m4* ⽷+dv i>w=}}?چŞd@ Om7LOZ»hx"2c:*u$I>bcE\~?%n?ԏYN*xl.0A,u(*" /ng$q3$}ݶ{yp`Y@EBHSo:K(%Zz!\]4-m.-).d@V|"6 lTu&+IG%7:ʻ,y#q!џBnl$mK`61uN- ]Oi\U:]lNcy[1A՝:^:FGByuYQ$zlݎ>V'E&IvlQZHC}ܳJIO-SZi:bYF'.84ɴ[X0BFҼ1划To~xéJPZ)Xwu=j4}?_r%#<˚WKѦKKT\D-> P6ɂUsBGvab)I¶T A/mdA29 gZ6tI6-|9xa %òqT_u[KP\[?lJ85ԯcݎD5K TřcJEWJRpF:cs)~/}yzwƉ!Ut渺`Gn9OT]RAg?No7 WNmfU]:֧KsfOLTԮLF8E(bqizf_]P+}Oj>!(fvR{<{ruOaUFIb3ץpL 海TKv`kZnld-UXpCpeh 9 Fo4Vvx==}+Gj4MC iQ:MjsȗÞ"Æ =]Ͷ.IC:gbo^F_æh"Vcu5ht#Mz9'5[Nt;%qg5BW,O׽aUk݇QE)C.wX'?n֑-|x|F?ǧҠ}VPn^;}k9(bNL8жC!VcӮSk3PWAyBim2D*Xs r?T?mcnUú;KգMB!ְuu&Kdh2֋v?WuM)Tɴ\d+V#m#ؽ*m@&9Ed;4W28 5,wǭO-h qx/4:(@1#pqs?֥NV+VH&Z8ֺt"Mۖ +$8铊9 DL:nUW 9$]n:Ua $ɼ 2) s[H].af Gz—I8].y@<|y~y4,y'k9m]NޘVO{VN4E@H^~a\3F㎧%K#pN~yHH\Q|Ҷ;i0Gg&u-;'1KF}N}i}GFޝqR Q*g'Ѵ(BQWGTc+|3 =+">5wm ޴'aZTc;u3+TqxS^y* A+;FVNGZ6nOK]mBO-֯U6m5ω*mݞc>sR0W*w V8V$ƞ P!CPhPXBƊ(Q@ ) a perfect Power Clean position. His head and shoulders are upright. The hips are back and the lower back is in a tight swooped-in concave position. His position is strong, powerful and safe.<br><br>Image 8 - Correct Rack Position: The rack or finish position on the Power Clean should be like the athletic position. The hips should be back not forward. The lower back should be in a concave position with the body in an upright position. The key to keeping the hips back is forcing the elbows upward and forward.<br><br>Correction Procedures<br><br>Image 9 - Dangerous Lower Back: If an athlete cannot correct himself, he then must sit on a box or bench. Notice his rounded back. The shoulders are forward and the lower back is not in a concave position. Lifting up the athlete s shirt just makes it easier to see potential problems.<br><br>Image 10 - Correct Lower Back: Say the magic words:  Be Tall and  Spread the Chest . Now the shoulders are upright and back with the lower back in a concave position. If there are still problems, the coach can  mold the athlete into the correct position by pressing in on their lower back and pulling back on the shoulders. <br><br><br>Image 11 - Low Power Position: To achieve a solid, safe lower back position in the Parallel Squat learn how to get into a perfect  low power position . A partner can be used for balance as shown. Squat down to a parallel position and  be tall and  spread the chest . Concentrate on locking-in the lower back. <br><br><br>Image 12 - Correct Squat Position: This athlete is in a great Parallel Squat position. The chest is spread as wide as possible. This is the key to keeping the lower back locked in tight. He is also sqautting tall. This keeps the back and shoulders from rounding. This athlete is in a strong and safe position.<br><br>Image 13 - Correct Hex Bar Position: The athlete is in a powerful and safe position as he demonstrates the Hex Bar Dead Lift. The head is up. The shoulders are back. The chest is spread and the hips are down. Always concentrate on locking-in the lower back when picking up a weight.<br><br>Image 14 - Dead Lifting Safely: The spotter places one hand on the small of the back and hooks the crook of his elbow in front of the lifter s shoulder. The spotter also places his fist on the lifter s sternum and pulls the lifter back on his heels to begin the lift. Never lift a heavy weight when the pressure of the weight is on the toes. It is much safer when the pressure is on the heels. ten