JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?4 .\Y}# qG| ڌb ݯW,c)Sm979uj *?vʃڤj.3_:X_ធ:x BjU}E 9meTEuj)E?cR/)mN}GJ.; :9Syg~ǷN A ,JźޠzyXNtfmiHAl *9GiM9;Y5K( m=k-o5%ex6r3^ ,ФCɔ\Fm=hS)}JH n҃`Me)Y{TlJ=F)Y{Tnڬ2 z *#@j"TҊ4upGU cָx|q"UҬ-j@56۽J.+6r=aj /~tz-Sœ^r?Bũ@~tکT?{tjZ.r.5V<0#znpڤQ%O]Jڲ.'ֳ.ǔУ8vv;Vb4*6*o˥0) SS}fN;P >*&QJҢaץVp2zT,ZaץD@;QR~S9nA$u`3z^)~<x9FNt5tC{TTJyR@ϠQ.>g,|Hka)eh zU>UC÷s:ֺ:Qur;2^Ǹ5/#g:=:SqL#7VztvcPMh8S t{Ce4eƨq8W8=݋m!  w=nةs5ve)ųIRn'L}*23O'#ڀAQ7~*V:TMߥDíDOҥa5B)QL.y׋]!er 8FKҼŗvt[ȷ*;7 W۰hP窊N m3K\oZ 1*otWTМ*wX DU5xIҫYMA&~`Իhs-:R:Sw}:R@~LoO4?J?:';zDNr8SE<,y;:K7YҼ ?fai˜ɮB[d!{QH Jޢ Iހ' sSʫ<7J Y~!8JXY!'~@\VլّZ!r{AXa}gxX6"+>m!]G%@EEG] #|p=*8s9UynjLԭ( Ց~lqU8\KQgxB2;Ҕ/Ee=ΊOKƐJ6!1ռZ.K$!#2Ʃlc%f?pIҙw{$NLiKg5 ~T93ICL/9=#'4TR)ck6ͯ%pd[3@f4wyIX!H49[AWe)wxjăL]4?nG'Y7ݚ OGFxK8mJ[8K@ƚN@sNP[d_tsǙ[f-VL[ƑP@2o|V'*q<"zBX*T`qڍo~&Ӿz"4R?Ug7vji+$Sc;QM2ay~Y|]nj¹DPlRbIHq^9*ojMD:"}HXM8yy  vEk$pyoZ*契z==H垭oyInm3;HKwsI>"=l8'7ZosCaa{ h6[X`mޢkBʚ~m9L?kJ.㵷ZY8Q5˔ U d]Ek h'NVHfYksgpoz7gY‘{Sw{K{ǹ3F};ry~ EA< j,O"Z9+|/i@GY%8axMg֩B:ƃZMECs/n`zNhY#' H*ۜ9Z-`!;vf1Ak譕yϢhZ<o3[ 5[ vڻ6͕%T(c8;xDxE5WannNuoƼ5]"o*FA{ Z1=ʶn\;j +}F3 0̽WLW9|EW117?Zְ%?0jAi->s/YzVdpB+VփAI'k!Ԝ?h%QXjl0A?o E|u֟^m̓!ŽI">$МOkRK[$,U/gjnP35OYЁ *͛X\Mq$1E+4jt4P[# gMq\Xp%d?U`GkWIj1SbhhFOgUM>c,L1* *H}J\zpó~Tw[G?vx>'U~#Og#s(vo8k\~Uù h(?vR*Υq-퀅"*i.moc˚䣹:)>':gn:alS\`fj/ HprsӭN p2IuFx,Ǎ$vރ-:c`DQw7Fm&+yt{oX#Ǥ4KO J) gQ鎕+9hx;τv$DYi,I&.{1&s#ŒJG*8<S$pGVfASCqRF1Q/*"HhK7c }>xH..sʼ̰rY,oA"#-i0GO|+{tJ  )9FqFcI,`vzP5χ#d1$Ͼk>^΢j1͙Q 3Sj`1F݌gY/T9+0}k[}IeXp2rGrZL.>Fhr2ns#]t6х\ccTOD7a '(@3]ZËğzn:F?m?1DZQ♟E <%ǿSe\V 3Q^ CsGLjb[P[E)H}S g43kZ$}ip{W7[^b][CR pk_[2: l=v{ -ʜfc k6W-!5-7OGsӭU_.AAXZ}鲴tNFdV&7$PLZ2 #-zA_>Dwv"G,LT#ޕ|UOYڙ.~I;M_MYJ dܣ}|Piv vvM as.eyҮjFy FUx $w'R - q<֭džCMe~]Hmmj; 3I>,񥹂$H6K;~8amWN(CA5-Q@%X`So,Q ^e*z=먌%ڜ[ۆmN*:XXv\ZPY*֣ڰ $Nr c3OSӋlrw$y5u-H?tҽ2Gf_OO.J|7l 8tkXsRr)u:?ǷLm _WQ5kXYokmG€ UMJKy6`Q\NeN:\Z͜ёd΢{9 M!rOR whxi2YCIqU$!Pv=)rJYqV:H`ȩޗzf8jHsg%PzPdoƢ+hg&3@Nj1z:z-Y`;OZͷd mZc$ww9/sQȪ7 gc4>llp1#J_<D:*Q~w9}j(18T))~]i-κ LsߚkJsٟJlsKq7$Ғ8ێ恐0M;ZLg4ޚO%tڠu|0~U[,yF6U4iyau4, M8` 7{z1I Sdž=K53XvN9?JOaEKa^!8QkYa[•" ijSx-`hbWd+1\pH~h cp0* &{ qm(#|{Vƕ |/$}jZYhK0Mlq\V+U'P}IP' <CDX4d9<0z*<J4dt ~zB1ޚ=HЄRzM.P9S @J_'>n#3JjQ 0)ji:Z5麘ev$sieۤVI;@j90sse&ixUWY \ESn8;0I,M.3QjN$p!ni>>֠#{Uqhpe *Q4#ae,tN( }Ak6W:ԫrK.2~DpJ*U}IE"4 QsMgsV2EAQӥEiA%ޠS/^1QnqN 1E]yȢ1J*)vh4AuO8}ڍE toE!*^9h4QV ޞ:E BZHP8CE1T(=Š(R?u n-~Gc}%c̊SUS- 3ۈyG҂ʒH\ke7+}ѾXEq cAj&"i[S)m.: ?ː+xNDVAqOqw$>i]*IniEaL@k:^]B^ O I|5)?ԍ12̪ 9R,N-3*Yǔ(k5S@uyFXF؈N89z~-J[&I\w8y_Ѕ{Ţ5 WvevT~o{EDJ@i7||^>["?ET_3(8 ?ոMF_\%oi:Gs:+ 2.m ]$q Oa=MKW!n _DDѯHlb¾~eI"?O>101d<" Ån+rŖ=HcxN7,@S)x K-:p8T|EU!fCRx7P]JTҢivSFa[%sƪX8$% ߘ*ľ5bj٠q5* WhԂQѢAw`?m~PVsw aIFT621ޟ'b7rU+y6׵,WiwdaP\!xOn;=U~m˕󸁜֣ IJHs3 5k Cګ^Y>Z7iQ=Jx ԣ$ΜtzM,c!C we, E#'~<*rO" p_CED_ -ZW"o*#װ[qkO\~BI@w ]t[Ǔ"kzk%9QU<9/鳜4Z)˼2闅| -?JE5qV5OAva.cUt=F4nI'$'(-ܛR$cK}Ov?퉢2O}2:mq@%:}MS-Zh[iqE+r:Ok1+8*sOntksq2I#TiEk}Lf7)>gmyc7KZQBM"+9Ma'fVfmF{;"rW|3"]*{yMEJoQQ*>C,~Ք*󎟹oV [Ú9e-J2igihs};`$15$$n>'mlE#Jd`4QEKe٤\\+v0Eta-şK1D _@Q g`TcOY1`,帒d I`; k2eOSOkGFϞfO2D* ڠ3kZguHO2#<=Hkdh<㡫 Q [:Yܕ@ Ոdu`p*U'=kL c8X$VYerMp-nEɕ{ jk3yVCU y\ wF.ٟkUTcnMV (W8q7QE6;ke 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; Ue these lines as reference points.&nbsp; An athlete might put his first finger on each lin 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 to of the shoulders, which s 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 te 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.&nbs