JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( +?eT jecebO2;+>[YȠ͌Sִ_b]D[uZc/QL2qe %I>+} PEQEd> Pp:q&RQWf:rV /O,_5hk_Zcj]׼+c[-[m.'ں]'c0|Hp)?C[V'0#UcFޛ ^S/?ŚVGg,v&79O|Fj4iHktLGWP ^;k'uG]㔺`EFnOƦpj(bc-aEP}j33죷yefQk;\/MwoIJt-UF+Pj3=&i. ;Y:ObyYGY(4WMIɅ d o<zR=#Ӫ (<f*3SõeDLDnOEk'fl!s֓irvяZϰԡ2xՓ,ݾAY;.j 22/AW^No2)O=UsYF*9"'Ss[ȃU+,mOqڸyr DsvղT|[n4U.J.i&%$VI[ %g' rޗ;͹%#XB`ר:ɦܢhqU-tkiMUco[Xd}[E|=J;u;"-h48E},އ&"?ʮi;_JYГfLI-/Z$ 8bKSLփјPqNTZN2}pOnX:H"l \HnXqY3f>V^nC~ʳٞ=bSh&5WtoXNx xd{<泥S[]Y4>k0Voagy‡rݹZ(Bāfm>;:[mvyګЛKSQ#ļfGN` Ol!Ik2Gs-#Z)7ꠖ ~4W^kڅ2̟7lE?j668jMn6w:ons֭!o8 Uhʀ8l5'7=*\nbTa`*Lŀ%j l Xnrxwp1֫E35bqP=@CHʾ&ر.-XU@#qTy^GwQmFII7 8#QabA^*5<":-1: oKl&ftܱڬ.35O:_ħ 4~)~$3ѧP?vci7"si,dQt yi{3n+}69)r@V{VjfEʒe>)y`m5=A{7\ms ݆7tɏu 5BT*1qvfuz&BbY@VA$cq<;W qL\L>zgKlBV[_xʚH^I%-;{|V4K~;kp'YZ<$ޕRݫEw6ފ7R&0/pj|-֟/)*2i2 k V-8"#'dP)*NY'wH.D Ըdkxsj$FwN\հ4 n) RYە)]c)N7wx3I ݸ<YZkn;*FOcZ3j1pQ PLiuxaae&g}~MZ߈NONJжR'cHU_NXЛ|˓vNPBVjF5=Y0$C׊ufV[W$~ ҨL:-2{|9&c,d!qWt%7ʺVX椰hC[JnHc5JVbF0ivi DCX[[:R`ڞ)YT8^UmIp+I޸L8jdϧ ĚLQn q5j d#T֔ 7I6IUFCwgd@a:55˩Slc5jKesAer~'-w*;5ep9ȩ./B*4YJbZF~/+zC8ufp3ڻi->\X/9^}k$(r#Etan6&ISe(c9݀QEpٷ5f fh?Cm,TlqUyp9~;nWnCS5b:n=GP6,&'K͌ kцPsVU*.!hP61KwG˷aNҖ3mBj6(.{14?(K&UZ 6Yk 3ުvKOz"iF{ G[]&#/'] z oa*948[q޽K.R`GJ-[.]: Iڣͻ žT:Ji re986H1^|;T/(/W!*6%G/DqsP2INzly퉓 ,˵`zS<l<0oZv2tB;'8^|$a[L\c!\VdHZ%g[6Hu܌0E},p >7tcQa*c0vtOqdt>09𽫦d s%%nwެZEl:q^> ƛ%tS[8h EO"rzWz<8UTJY|Epmn]\xUaE+:}vf|ɇGoΣ K&iqiJ%F?3xZp8ҋ:-B3! LY:+C+k9+c^"*1Ԛֵ.+2w 5u=>czWs{L44b\VDNzҹ|C853`U)T[8kMUЖJc) 99=`&Qhy8ʝ4wO$**VWFj1e#km}k:܀1 x;S9a[ɓUv=?Q.#-ֹ+MjX@W խ8'cƼ,F_]ѻ3kkbGEZ# 1ʥXHRM]2s4UL)墧Lw#})JO¯|Af;@ʝ9N\ՊRQWcXf@UA1֠u?;Am&By.Jz!<,I7niyScC; >j8ge8j6r)jm:ݞӳ̐㢩fn1l=+-r}:KBŕVs0K}TZ,5+p%Qȭ[߲vS&#m]<;uGQbIJC)Aȸ5hP\4'ڴ`na D[4f#t~V&muNsVNG 9[qIfN74u`?{+[vq&G fMةh:u<^ &6k^FS .:܃QU,PGE|\jSqq>"H&ZjBFho~Z}ُ[~1ѯs'GOwfx/C=)GuzjSJ\fGJf".oA@~s]qdwKbqZP$W&1)zErT˝Y[x=lڬkgLDkUR6;"}seTiЕKYֆӹj:f5WО )ibbQ!Oz}mOI(, ⊣65 z`u/UT:T^fg)qXsH,rk#&e^6v%;GNh1N^u@gځXScRiEqNIҎ48)ߥmbn2qK7J[}@4.+jM-cN4jb2'SۥU$MFo s AK=ˆ$݀XH$] h۠CEAh۬ )J6m jp=}jH*NCRK[j!s8ZVp 12t#QI6Ɓ@c)8*/\bFBs)ĝRjf6OnzgҕGP)F;\v94u.z.&f*>sN A.$LŸjn99JA悐74aU! "es[p/YWRI$ /(Q\t#Zhz9{T[k=QE 5y2TojyDGf;dPݑQ:->07`*I&5ǭW%YNεiD2#ޝ)6$g19y ["f}KU?U FIRjd5:[eݪP)8?™!qJ); \bP)hbsR8Rw)'ޫ-*iI5)o})%AN)KLӽD}J;3JȔ~%?Z_VN.=*$Μ&m=cERwp ߝ\퓝gs of BFS tinkering. The chances that you can come up with something better in doing our lift is slim because we have, in all likelihood, thought out your scenario thoroughly. <br><br>MISTAKE #5<br><br>Bill said he did not control the weight and approach the bar gently. These are not the words we use to describe our approach to the Box Squat. Place the bar on your shoulders as shown in figure #4. Do not place the bar on your neck or down lower than shown. Do the six absolutes: Eyes on Target straight ahead, Be Tall, Spread the Chest, Knees Aligned, Toes Aligned and get into a Jump Stance to take the bar off the rack. Put some pressure on the bar once it is in place, Figure #5. Then get tight, take a deep breath and hold it. Now, take the bar off the rack aggressively by squatting straight up and breathe out some, Figure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are going to do some half speed drills. Everyone had their own idea of what half speed meant. Some went 95%, some went 10%. That is dangerous. I use the same mentality when coaching the Box Squat. Have a controlled aggressive attitude. Be intense even on a warm-up. Don t be gentle or go half way.<br><br>MISTAKE #6<br><br>Bill says that he  banged at the bottom. He also said that he was told to  relax at the bottom for one second. Both of these actions are completely wrong. So wrong, in fact, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced back spotter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back o rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raisl take drugs although I m not saying that they are.<br><br>BFS: What s the training atmosphere like at the Olympic training center?<br>Hamman: Everybody i here to be better, so in the gym there s always kind of a psyched feeling. When I m home I train b myself, and I find I cannot lift as much weight.<br><br>BFS: Was it tough for you to leave your home to come to Colorado Springs?<br>Hamman: I had never ben away from home until I movd here. I ve got two older brothers and they re married and have kids, so I have all these nieces and nephews and it was hard for me to move off and know that I wouldn t see them except maybe twice a year. But overall it s been good they re all really supprtive of me.<br><br>BFS: What did your new coach Dragomir Ciorosian do for you when you moved to Colorado Springs?<br>Hamman: My lifting was going pretty well already, but Dragomir made some little changes, like keepng more upright on my pulls.<br><br>BFS: What parts of your lifting are you currently emphasizing?<br>Hamman: My biggest concern in the past was jumping under the bar, but I ve gotten over that now. My pr