JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================SK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?>ud\B1f21R)VEֹfgDdrOsQi%${JGQZͲb$٣*OܫhgI.@( +L<р`ʟ ?ƹWWX[\gb>PkH5JR3j}2QN,B}cQnwu8njڛv2C$cV-~tһfF;k?jtn0T1+*Kw3o@cO=werN J qcPn|$P,r`$VwAj}uO7tKXc/5+yw2}gL1,һaukm`!vFp{Ui0# XG;p3ڮ3[g zn UwMri˨ Ni)X Sym)-q\ޗ|,4 L2-эsux}6 1#Az|Zt›*Z\M>X$#n3cx[O:Q,>R=EvڞkZ=Hc _C\L~[{_8>XqV^Ǘ _%u ypB8ֽ'%\ ׎Uh%.6'^(+2 9IE$R;i.X܅$*/n|=zʤ3z߇6ouk -R}lOj090$Mw^3KFsmE-$RӌO`"gl;\Wx&iVgg;J9wZ5\6r6϶+>{F|K}7J-q|qkz\t!̜&g4Qܕ *.nǍxS]zԢ7;H#k"?4kK]JE+$Ws^jA3ڣ]e65ءQ+1<ֳnżq'oʜvzv~vL$xQMz`#Vd$jDzkCrnwy|UHWK`JUVo`=eJ}@ OdsӍe'v*Jy8Bqq[w(<#>ߝcVgXgkԼ![x' sM;dfGÚ柬<FT3w+j CrFq\fߒd_jL29Or'e϶j(z5, sùNG ~E2CJAf*Yr10+RҊ+9l4jBH85Eξ"[&au/=OO]E\oA=N%#J2/JEX)8'#RYml5)`W 񓞠glة&o'$YXH|1n9jSF!pϸ{sn6fHSjEwmwpYʻG\~Ukֺ[$'nXVywi}'!>Vl2x ҬPFmamzs&q1bПǵS+`rkCb]+#@'L For example, the Parallel Squat takes longer than the Bench Press to complete the same number of sets. Therefore, if you have four squat stations andhe lifter. If the spotter touches the bar, the rep does not count. Figure 6 shows the safest and most correct way to spot the bench. With the hands under the bar, this leaves no doubt as to reacting quickly to a mishap.<br>There are two accepted liftoff and return methods for a one-person spot. Figures 7 and 8 show these two methods: the alternate grip and the overhand grip.<br>The spotter and lifter must work together. Each must be in the right position. Sometimes a lifter can make the iftoff and spotting much more difficult bybeing too far forward on the bench, as shown in Figure 9 and 10. Sometimes a lifter can be too far back, as shown in Figure 11. When the lifter is too far back, the bar might hit the standards or the safety catch on the way up, as shown in Figure 12. The best way to position yourself as a lifter is to make sure your forehead is directly underneath the bar. The spotter should mak