JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( BqHK1@&M1J;SJNj S^}Z .bp$c$zU+{`8jY!eˌ\J1擯sی=kW}\X@Jk\i.6%`x9kfY鷑mW3RÀ}ǩFsiڇshq& (Q@Q@Q@Q@Q@Q@Q@Q@AOƳmqҨrIw{KgcrwDGi9-i }+GxdV}c*zS/ ?QQ9Ac7DRʣdlR@y`9kjhdhbr+;bXVR@ UWc9^]^Q4xWIo2[:;kc:-y^QEIQEQEQEQEQEQEQE*a˔;@8^-&Cu 3x\+#[SoL\+ j PgvF5xGD$i˧+W:jOSZpZo ܾc]n.U*xAFWzNy>fӓ> e_[3e6%q,7qDu"r8; MsxIno#3L> q\ ayJ{\Zڬb SJk+_M&,2qf;Zton2TC7A_<[kڝMW"Wޥ0jB9b$s޴\в|8-QR–8((((*7]p60Kt5x֚qVc<?a?N/mxw(<#ݍO6:>%9hsX*F*A ^ư'qu72Kk<萴KsS)чR]MOMa/}݈'fo1,$hv WJI XXlp+ZOcԆUF*:r]ZI43E֥ڿuA>Q%6Sgy5&I_i 4"(f 9ly\MζrˏG6ԥDK_=dV KssEں$´+Ч-vIz(+YFMg I2y>ED̊n~+l)'~'T $g',sƲ<=WFwmt=kXϬjt%V2(Z7Uјy}́4rX} Pk3R⭆GFf((T}NKI(M##гid-}.5+w=̭pǸ=Eqy.w5+ohsqT>(-5t^ݷ$W{<>\רŧxr;uC 6>p}^+a}>yի>jwZkZG>v #T~'lk$ԅpuQ..D4A(YHh-v4GRTֲN¡qP:sRӤ[vpwgWiME$T  $z9e[H} xᛶ+ ~#^M]{9N8GBf~_x]8gkxxIwmʫj1]|O\xzLc+β?0gU[7x1rvWn_WndՎFC)E9c^vJt[+-;yVGIJnx=ٗ Q4F345CgM+QŨ^0 h^IˮyXyY\I&<= -~jir<⬒·Zi~" G#yrPk5;Ox>4m3׌zW+R[GԩINjpvzOn"[RN"~Ot xwGy0v#̅V^0ӭm Ie+ބJUH ΢dR,28ʰ9SS ( WORB6\g5fE2[`8$v`"x4ʀݻ@vI[<> 8C.ɗo "]&GOjgpK!n]wN|֤TW+S*.@PT**5*Ņ".|z%TI+i|1m1BM= X8m+5tOGE"h#20g^muɦ]2ڧd~$UT6k8ަ- :4/g%nql)hUX }F]dLRJ ȒjM=p/MRH/#Y+ haG[;^)>^jKuuT7R*WRnjW3_5בGip@z\ mqg8XT{*J%PY9H"<^qSn+rjCЏ>_B<)pF,OaM&LAskS%Ɨ/̖$J*_AU#}^]sb%QEY*İf.D#x5WKk>hu*#+rӡȚmhBjHByψjV<@qGMgWH_ZjVt1[$Yr}niqQSw/RkMY6m@ppXGv=\T۳[#I>hH4ۏ:*#")#uq>qy#c狄¸Ryn@lca}ɮ81F33 Eެ[ٴaLX?@أ'sJGa5vgrSjIz#x=L¹8lzVasYۂƟ}jհy">浚ʫfݝɴ.۞5WqEkσ<EH+7ZxZUuuߏ',0F w^ӿ1mak~=?J=.v֪33{QQ$hUP'#5:F^?ߵu+ízXOp ex=\Kk:upA )+RpoH&@<tèWkwrO WDyXV4wuiNkXFIil-mp>QP8,<.e\"*SEXF,:qYwђiOWR2\/I@ں]'U!>"jdN~My!6|ZvɂZ+敏(,2]OmʼnPb6SASȅCv_whHv5M(L]:8xCc\RĪ<в9n? 'o\W #xbK#5dM\EJS炬li! $L s;S<'Ǩj>T$8&NED6񃏼FO\$aJ1o3Lm5y\-ԕ?z--㴺#Q,M@q]00ȭ(ϙ+EVEP%CHk_g3<0+Z̄ڹkT:EUUk/K$OqYi$3wKMoTM 73AYm#_!( :oM{l'Ge+X ~5rSlΌ&1sfB] !FGQOR9 mZ;܊ k<-7[$AWcz׮6S83Jv91ҝ=u$Gj"Q*O£FI]^öW}2#x,+~)jy5YZGu0/<5P^ p9#^47kIñEz^~Dr+.S1]uY8yWd]?0JS含C'YE" -zQEs&.gxֈW*8QxcRn\*G2wQo{+y@(d#hqZsm 8[T^5Ο?'6[0}+~6[fr|\}W]÷sb,Î"ˈ9jF~oKA5޺_NiJK"/"t4gmAkaEDO(u)KJUMr3̰ъXp[8 i#8y;#׼Yy+hHUcm` Rt5;)Ӆ(Y W]b@+MЊ'Go0q)UbGX"qڽX<8 =rn"|-׹5f Hxe"Ya,-9S$w< f?5^>\5F1QҠ Jqȯo,DУ#kRpgMw ] 2q*1U=8r"f=iW2ӛ[ wX22+}xr먴QElb`x/kY甸'،CjĠ+_Y7M@| _W=!>]ZW:(,_vM#-z$a3֧Ȼ8?ߵ9.?M5KhٮlP\܀)_vLYVeEMudS;sFx^n/:{ӥWgsmt,MBM@2ЃV@cIxSG<ԳxE%`E #(#) Zv3ZJ̄{N)Y|n#O-Z=W޺fS"@dm{#\K+*hY zͼwvA2T(L|USqsg-Ю0EkF+ӣ}2}6nZݶ{cVJWBN\Do;OӵQJn/ݕq'iՍtTQEvAڸ-,+u`9=3+ZfvzE;\Q^b=֋uaT;THRo 9YXʔl꫘qY~c}$OZoWKsUh:K,V +p2E{PWh|B\ds7'޽qX"p+ij|o*Sid=^!|w^?ΠIVWa<A$2hJלEo&MNsHz~]+,D,ˇ2gTr*\G(cmN6#bSkt:۔SJ`c.tyYضN'ƶֻ o]yl7N`2 0@={ݑӬé 7⋩tSOGUZ[Gu"ȏ>jivn\nC#𢢼LhK޳k^/o,lb.[a5NWU$+.8=i~"ޛ? h.dU3Ȫv7YB*U{*j=4_SѴ\WyOج vsEL{Oy垥-iL͍+MKBm-?z8*MqR$7 +ȢFwC^1x'I%z (hmmː=X9/yXɿrM )|A +9{QEmݟ?ёaxO#=o7ܩo{ EV|ELx?' I64EdMOul-QEh*{; 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 j,@i 6w j,@i 6w FJ j,@i 6w`= j,@i 6w`D j,@i 6w j,@i 6wHFJ j,@i 6w= j,@i 6w%A j,@i 6w8 j,@i 6wFJ j,@i 6w8= j,@i 6w j,@i 6w j,@"C+)wNY, \Az}F m+%ضϬ+@x:{Jv*257چEfx[&@ޭMzXcZڮx=j<29kɄZmm6Gc#pʾbЯKkGY֥MEQƒV8\"#_(€un @~"xj2 n!JZ8IqGF_L.^5+XFF[Өf?.Arl,7֟oq.|weyGZ'e߄>?.ڦL HWQc) }2Ѽ& # @:ݧ$8x >\!y.y̐Iܿb~Gjzy4KRB9 2 oQUVlo:y&CiF[;e&j>)*߻dfb (G+kMZ~)aLFd͋\i,W|U9_a F$`B?̨w^[զ+ծk *97I;?ۗ%4RJ ;KKvW +)q~һI";/SlE**1s֣ޏ1ݹꝚFl!>($>GܔHlZzX4}D&K5I!#xOuEuLG{0.~n7>vrĿ]Zܧ?ܹVo|ˣy 4b=^O4_kπ"eCdl ^Eu --T'/o 6֙%h&u].q/UփCf|Rv)=[[ȃ4ggU䮌?lQksj#[zM PPxp??`ͮMwj7:VY2Kĉ`ƪA8zcgy|