JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?|#yׁs坲A f3 oi +pdP9f9;9]}1!|UA>6#-Z2OZM)$MKtZLeOJRvMpFGJ>Ag2rqV58T?v>֒:FIrv .-># K "2ۊ5]W5K[E5~uq۬aSrHA*G%K96S(6EEb X˚{$6ʃOJlKK!@Qcqך1tQOpwMo;*o8%UmV&Fr2P.PTw=)u@ˊu\FbOF})JdQzOzsh܏PsJ덋-ѝ\C "ѕ`\[\??֨QKHԁX#`IV 23iF;cmʶT}x-}S0⊒K@?klê]iVZ8Y6H2@#* k e7 )$x!ʸ" @;g'> '=o_cQ)nKϦF]W2q|(A+ %L\Sա1d$nNZ6EnV% I>Wq{I%Z2FATYoYR. UIT[ơA fbx  |򠞊%vbRN2O4/ݺ9žRGm08a38V ̪Ѹ^ijݸ6I?3P*lz{Ti@?"i  lzTGP۴JB Qd"7f£jipץVPaN2S.1Ng4K3ǒOManV}ЕfPq<*h "B(Iq 6Xԓ@Onw+6 'I 'j2 .F .嶂bruPdwdH͍2$H% %k4<O\OGw1L"S|9㱠-حo}< U%pQV-,d[It!s=V]K/O-}_; Ջ8{dkD1 ځ$LƩy]6a l I0|ІP9Eb=AEk,A2Ou /BF͓OΣ yg`*F}HuaCƠqM0e=AMwkqxK 1ڲ5]u9@2}6ތ$۔M5K!+k0̤AZM2We/r#sCJK+e)"uaT88| q;#e݋w9mK=j O59+_PZF~=EVxnP:Z<녌=ƺʶZ-č@~#8G=2t7}G{P\H!]7FJ@k2KŠjo2KS֬ui#RHU3Yޑ^<8 m?*qmZo]@r\G~Ar-Ux))+IͻLÊnr[º6r2U[KH7l{ý3Yu9UE3P,wr40 ^2v4yى듚Cn3*~qսO-|?SXxէxeϡdexul$IFRcG:pw;M#W)+&+o7ˎ$V%۟=2zs/P-&,0Ǡi:xTq bB*Vhi 1*Qֲ[I8blݩScn1TsT@l䶍INT5%+".1ƣZZ[خ? j>l [1Ө`F2)~TTWYؠe =:()]#oQH Ny5<.x+gP˶I&J`6OYZ,mq{ BF3H)6WNdUhX5*ޮ]K3:!F 0;TW7bP6{KJ)^,O7.'ӭt+gٕ vzVm+TpI85>ܮO\MZl_!'U 4٥ryP$ XhPH^1Οav:8a6ojBh<5 @#eePEa]Ws2$(8pT&3NQw.1UF;br{U/>P'NKՈ?Jmlmi(c6ײ$R/!C~)O6X+0j.;dQv pOLA᭝S H#&!"'e!1 8܇+EdSjVKKprME{KFXD~c I=Q/J{(;#^TI'1£?9zԌꥹ!y4;utQb\4w]\+jX{9+ |Ҁ>Zclʞ 6cfe e:T! sT5M:Q8;p t=kT g ՛R iwN0NJZro( * \l*t,э7ee)8O:ԧ%9;(ýnbzk`IUp@s6FZ l;ׯ+Qpr2g]h&^ҵw-,3W3dF=E'늂rOZ9ҟ"1?ciG1"{Q Jq۩Mè4ϥ,8QzZԟ2"+'R}[ikG4ˠT䎧ڢH8>դ"e}?ΘmknYGʿw8Nqfǽ1Sَ@@zuA9Q<0y?Z@1I$@QRc`A br6n<mJX0ÜpzaϭUU'בVl!sL@rc_jÿ}!~7=)p3ƐүA@(@TH`H{PYAm\g9;ؤ`tP 1R~A#={ÃK?"o!b@<br>Towel Wraps: <br>Many weight roomsuse a towel that is wrapped around their squat bar. Many times tape is used to keep the towel fromunraveling. This can create a big stability problem. The towel can cause the bar to slip don the shoulders. Do s and Don ts: If a towel is to be used, do not use a big towel. Do wrap a smaller towel tightly around the bar. Do not tape just around the towel but do tape the outer portions of the towel right to the bar. This will keep the towel from rolling down the shoulders.<br><br>Using a Towel: <br>The best way to use a towel to avoid discomfort while squatting is to drape it around the shoulders like a cape. You can fold the towel once but only once. More than that and the towel will become unstable. <br><br>The Manta Ray: <br>The Manta Ray is an injection-molded device that snaps easily onto any bar. Its function is to spread the weight of the bar over a wider area of the shoulders. Almost all girls and slim athletes like the Manta Ray because of the high comfort level. About half of high school athletes who are well muscled like the Manta Ray. About half do not. Experienced lifters have told me that it takes several workouts to make a good adjustment. Inexperienced lifters have success and are happy with the first rep. I believe every high school weight room should consider having Manta Rays for their squat racks so that all athletes can squat without saying,  Ouch! ir teammate through the set. They should firmly hold on to the bar even before the lifter takes it off the rack. They should walk backwards and forwards with their teammate.<br>The process of keeping the lifter in the perfect groove is not difficult. Sometimes a lifter will lean too far forward or even want to take a forward step. The back spotter, with a gentle pull, can keep the lift continuing correctly. The back spotter can also assist the lifter on the box squat as the lifter rocks back slightly on the box or sits and settles back. <br>If a lifter misses a rep, the back spotter really uses their role as captain. As captain, they should be paying attention to the possibility of a missed rep. All spotters should anticipate a miss when the reps are getting tough. If a miss is happening, then the back spotter should yell,  Help. This command signals the side spotters to immediately help their teammate recover and get the weight back safely to the rack. <br><br><br>THE SIDE SPOTTERS<br>1. Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a ox squat and a parallel squat<br>3. Keep alert and anticipate their captain s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt yurteammate. How would you like to have 400 p