JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?u( FhSTs8,ĸvMp~S![>ޕ7_DOL2\uskϯFys’nOSJދs\FՆ56l*~?Φ5Ū~?ΦnzQ5D; 4 6<b/Mʰ(Ӯ]fU:37WI}`e\Ȁ(\CkVl8gҔjjjYhvҼĶ1j=<ćˎ0z?ֽqŷ:C=1URdkRՄpE8#? iuUVuR@s[14,ᘠd ⺏$z i%}q%iS]1Ԣؖhϐ8,ppqK dcl8U=kVAW%YHF[4SE"S4Sdj:ҊZ4_“Т-+) {ך;؎>OS]!]J[ITQmZ;Kfq Q\𶽭hpiR7̄;5榹x e;WSy7@|.pO5wh`n~a> 9nkԊ]MY^k_.឵i24yO,)19}yP3dwѵ+FUEdʫrֳfdw,y'pyr^[lk Y1qY^ .+~lrd}좼Kz̒\}|Ɛ'strA-u%H4m8ó 6O1g Z9 GVeѼjKo9vD v+|B4y9kr 9(@՝[_c,|mjQan jbF>oSYh0xR=+U+=Ze:`b=V"~TE%8VFZ +3yAR#N%h)5s=H\ĸ\XQQ7NNM[8P$N~[:(- q^cGq21MB O¶dlnF1+5ΆIR  d@f2y%Đ^HBdtCꮺ/S F^#i|)&K{粓?X7Or"< 4 :]LH)GZm(D'5s]/W8tiƿtῈpG`אSH!^Ğ:[K+c MOQTfm!ϰ+<f>JA4,xGq\vCU9WnR7NSF)f牼T<k&UGL @O, ҰX_S>|ʏNJ#^G "=䡈[/H KUֻ+ g#mIb?5Fy@ X~#ʽ+갬~-dB$W+L6bF6_]%ۡG8.~k;Fт#۞ ӆ7-B[o{߆&g\Brj͇ ="78^{w:/v5{N %:$yFKc.j B)' 5yu},G$ֺ bhV]; nxG:VlbZR@x=\u%56Ѭ)ƫ%i[YH{UVCZ%m{RSXC;i٦K;9^=oAu-bqIԳ^5}u߆u$WKrt0|9qRVf=^[ +;׽{v3qxnmu[XkNNR/}G;(HIf 15dK Ee[Y醌[gU4 `1T WU䵔"4m8`)0i¥UIZH丂7bZ>gj#p:T6*q֬XhEqq<{u9'f[QG,ӑkaz[,"`v JK VB)͛fnJ84-t\o*6rZ`֞ U-)7i{~5> \tr?JoV{Eʩh~kkM7αۜ~I#ZF 6G5gM47Qݶ }*7FsVќuy6o5U8V/hS $,LvA" 2yVm7\.9E6# *ȓw^$<|O@B5sUHKi91f20pVZ -cΡvGWlj}!^y^ab[9lw.jSHq#V;EDNF ?֓bxM J}ǁ_xq ܎j^ػjhyA7L|[qY}5,$A?X" ٪:M$S~tQ@(5Hp < bj.mWlx{},_ N4YhթNuO#"i7kg&d ،ZQ۞?pWle̡#R(@Nq7**d9%H8lЪVߩ06 ԁ\Oi&9`m#+.[H$p k㨠'k7&-͜6ZFĶ90'MUI26FFqZ~!!u[={u+ ,fx*0r{WA]_[Gkdn$h8ϧ?E*3g=rMe%y'}n\ V!&֫槄2s֛W3M$-vMu0+(&|Ɇr6!V\.FI+t_$)\j|AzU35-*fG@8&U]DFSj--4) \{,+n* A褜]\W  fX褏|`*iz4ZZ3.d.`T|jԜջs9l*2W&Xgv*2zԂd*p6jbUl>jEv# ߷B@j:Iʤ8/I򓞜Vj:g߁] Ѵ$S4˝baڟN*sʷHzMJ%}XRR61DF#g11m FKr=3U|ȏUZk@Oը۹(,DI+[$SE^Kc8*>(N3M۞Lz >5ݱT 2A9ufes]CG{i-KQp| 21֓J%!c@A:-BP6Iۅlh-^—PӔrO\:VO.#5(-ˢ2 *U:-ZhZYe72i)I;ۤbՎiµI-IKvjͭ6SU&}ĒOZ)I2nH˜S'M1FQaOn#Iڍq5YHɁҗ#EFd#8ѨiJ(ѢCC[=׵Ikasz-m䙳 gy/1G֩__*"8 Cȳ=AelZ~yX忘'Tir{3"e*/|Kyiƍ9;{jie![CǸܧ1P^afX') ?*b;}*ݎa,_ZZ+^I4 FΜ_?hq..m.r~NW#K'ԢSO,,{tV<br>MISTAKE #5<br><br>Bill said he did not control the weight and approach the bar gently. These are not the words we use to describe our approach to the Box Squat. Place the bar on your shoulders as shown in figure #4. Do not place the bar on your neck or down lower than shown. Do the six absolutes: Eyes on Target straight ahead, Be Tall, Spread the Chest, Knees Aligned, Toes Aligned and get into a Jump Stance to take the bar off the rack. Put some pressure on the bar once it is in place, Figure #5. Then get tight, take a deep breath and hold it. Now, take the bar off the rack aggressively by squatting straight up and breathe out some, Figure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are going to do some half speed drills. Everyone had their own idea of what half speed meant. Some went 95%, some went 10%. That is dangerous. I use the same mentality when coaching the Box Squat. Have a controlled aggressive attitude. Be intense even on a warm-up. Don t be gentle or go half way.<br><br>MISTAKE #6<br><br>Bill says that he  banged at the bottom. He also said that he was told to  relax at the bottom for one second. Both of these actions are completely wrong. So wrong, in fact, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced backspotter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle b'2qFC #TĂP7{ez->H1,xLL̙#J:k>ye6; t?vnĵL*vo`i^JT+{dНB;03NL5&r* ĩT]Q"qzL˸~9͔%h1e\OcNަ()Fu(-nܥtۯ}sj;ug31i"ӈKm8 t>´ǨZ"| NZ0{Ih5Tz'LAdRt|8\_YGg B:[>m;fm>W,uZU =Qr[d"ƽvq?E.d; ARQ|~QzeMP`[Y"?_ƻ?;$[EL|Z*RKD)N^no^{T:edq/w[HUpsԨKVV(ÝBW qҺS[D ԣD@cxP~rֻgN^+$\A$g{ QFS=2ٴb3&pCKlWo%W;Msux7J3gbQUyڎ<|O6>v~D}mWP[.OXb??41j^lka]uٸpY僧nPuyl-ICۀ;Tj I< 85qTg9F;jvL<+o/I