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Ԅx1ۭ'nc02 6Kכ;q|Qs?g*fp*]=]/,r݇aGt6ԭXi&p:wC9>5E̮kO/0kjK-ݲÝ56Rbuᕸ"jS0R'#!Cʌ%Rɜ6,~kyUľe2ȸS96(Ƨ'?Juiyn>Ot&:jg{[˨\:U\Z# ${? 1 rǯM?\o-d۹Pzև?Rޅ!fh gQcjnR!B*2q?.eqE E0Լ[%djX؉a#?H)3-j%Hԫn&>=8,aAldՍ."hԩ!$}*ߍlIaS!PT7vr[÷v1J [&=k z tzإ@Y[+1 ܎V;{n~g1ou<g4ڄK]bv`mB{z&Ӽ=Q 1|Hɞ3NՏas4^b!ڱE=vѠ5_.=;(.SyQv}^+US`86;jgObݤorqkOjK[t/ZH0;8%yrt"EXw(5-6,IsM>I[qcvo·Io|'*ԁ!fm҄mqS,:Nך5к$LrF m\hHZ;[u l' JVxn]634S@R걉0*mRy]9b#+m&1ytbwe-@Zccd% Xb` 4K <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 with 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 tro A#;)jO;o'b9JTbY}IfXZleb;UV4Rrv'8̥U@P; H ldN6?$*z2Ё6