JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?wm ,r̨O9;!!%qH,H٩*ɲ^[46֪]h"#AYacA=+&.M+OLmX裙n-<*Xc19t 2:E!QRAWQ.>pgsPkCŦ-hY0p[uӄ$| 0i[9WΠJ8̛O>$ I d._|PAXcCwqr9?+30'8 [`ZMde'le~+kXt y8iIIu>qR"g(w8Δ9$Ҭ~𻔒k;k6 ؎t|V 3qsUeh3քM#GPh&.7t!-Y i|UsuX'GL aR;+_+cfXsҳ5]KTYFCs҅(JBè2n\\o|V[]\Le$RU(?x -6L'kGa&BR!kMf9%@Nr0=:UK@&)ERW,;ulpRC=(jI:a'QM# {V l4Ȏ8lf@g`F$Vݥc\պ\} uP[K495Y$+1꼓$,AԏulLNH?)6'jdBg/n ү̨Σ?Zx$\9>*oa;REQgZ6H@zMk)4Hw =H?ҙin.$&pI.wLUIJ_y-n, ?&Dm jζ'U,Goz6I3Gdtqў[xrrŬi6ʹgJ#0kצ]6k ɯϹ]ob]TpWa yIku0kt>i eڶG3& 㶖о%g*xK;_Ǎ䜜[3VFrUodzEVG78auF(=h%"'ў!J9V^U̽N9ǵM|㐾IYR\9 A=]p+.ºL5IA?;_Mtkn`n"{mESɋdy#)$ǰ6ϽHǽe|:&ծ`$;jcmevmPUGNr*+q2 9>ԺiY-8)hq *(EGW,9$9sҧ5=,iL ވIcW\`zbDz:gĉJ hqك?UCTx\}ͤ`>Wv6[fl὞KW9utu/u!3HW1 Qh7`39qKMZ/aU*0`ұ[S琿EK_cck;.Iz+cDQ~@V;}kmV4Ht4+HF u(r]Eh1#K6*;aa%ȍ->.Tp2zW_ ka+p2~B<9OĚmq8$9k8GO=hW][ $obz*6F:lʎT\s!ac芞ԍYIP'iu|Q7,ͫ+ѾIE՝-؆q>ކbi԰$ {,wrpfjϯUHՐVЏZ+kKhn$t@ d>|P@+iC틩jzYIHx[?vfds`x;EC$ixC]&qj\ bnOn}ˉ\*8̩=͚2͌H4q_5oZoO.c"#֊ʄ)WSԙi#(!XQ`(mؼ]wN8{?־~$AOOGP4Vc[ژ®ldzdb-k"{ Bco:"F#5Mٺs_x2l˻#*9N)Tdjq7|F{& :M˥#FGtCJ6C퀖J=s_z|}'EŢaOb~IJw'Β萜g glyd_{z B-<5nCHsҴ-sMD٬Hгp$MuR@v`T+#E44xYc 2 ' 79k>z_,yQ)E#py8ֹtR mRrҵKs 7'C44 s1,G$>3.bۨ&z iuU 뻈6 NellEw0,IeOF4m_TKݴh79V k%3P1֞N=9dd+#P#i% ab* !#޹kKyd1PJ=є~uϪDR2/~2+g^t~.O&ݤMю#Z,V׉@Fs?Zo,m%>mo=Еk3M0'n!v`8''&iJ8zG+cR}ZӤȄ uNϠPKJgo\wjZ T dwODC`)gϩ7^[?:=jn<#4=хKnAOkFn:&Qnm4jzAdr@9^k}:]7X/Y&YDl>1aU58.n)KX |ݏ{V`{SZ[.`>u-;ߑ}z1}P0p?LF|[h|Ύ*۸P|^HςXÉєV*3j/Cʴ)m|G iy74$L8 䌌f(8׹4}fPHA<~H |@Bn͂ҒnK:(k_" 춹x A ~(턥d6TdOCuQ5gEjV7 V$\+ũ謋ݱrHG[6Q'`RV:"ԑo dXee ?Zܶ3qU`O n9=+5tyFRdޫJWK%f01VKd#<M;;1[K>cg<zT1 vF$O *TgD.3gMX@^ZuC<ԮSV0?_v(}__ǽz[eeG8vK8,h(aU.1ȦKlnyIGju-W9MkBKUkU ;bRA6$2N :|c?ITBv#nOJ wfjkS7K-R{k )XGR~ >'lXlSUm㍕Ė{M4|lr{׶ w."|GxU>ֽGᆳn{;r%?db%M]W'*nƪB,!t,0隣}zo5 [F$;XI yzr(z +ƝM/f:RNU\l`1<Ҥ+HQLTh _$֍o$C=ꞵ`˶X&"C3^cmj:T-%y3]7T#neKNv$۹bwSÜUrD}dO%&ڳ.aej#\O~ z&)mLV.:c݂p?ȡ =Leh-#3%ЪbW1ȫ3ɧJcs&URF_nN|Q(Z,62 N3HȞBAfcg, XtE,,eV%՝ufrXTgI09#@(ziy['iH5= v :Tֶ`#O/9'p 0^I#{4N)\lQ:yM`ud묱ݭV|G9a+]#r-@kl sW RIĘZ+'g,c1 ZEW}.EncM"^5]$R^]YK#EaN`BqBky(s@nO_];b8) .K=:9Hס( ΒURD6`v33#5t u4tF1s=O]kb.-VU~'4d9q޼{嘡&`z4iq[ܪkI {ƛ}aous |VH#Jw Da4=a%GdҔP5D<|Kz) TW?m ($.Ǎ S6[.Xlq 9{9ZA#t ,nþ1cZ ^ khi[r1tU+ VK =D$.F΢V7Te$<1V,n'ȸ1Bp3jlt6Eywr ? aG@Nn=+C; ǚdg+E ;yp:w O;$3<\s'nך|?B8n%r۞oOaZ=<}L'S"k*H<*Ͷr?ֵ0n)V$ukZЌajҧR,`KVVs^:H[H o k`TfxoU6qmt5hW#§l嶎vrs]hUl~QԚŞӊbF{)mbFqBLfH*pB378#''OjPKr}M\2AVQ7qM8Z@ORO"Ej"T+&, =5-$Nxpm=jmWpTe"bۏRV&H*Kp}MG4L Ƞ`cQ6 (qzzz,#WUu#K}!p@!Olw*'m23Q rn6.rjbz?#X qkd`+{GC3 p~Ŷ򺩁|c0ھSKCq@O,8U䜢0sڳ[UF`dGjVw-xJ)Ծ+/ ɯشDNa~rMvH5 Jf@DP~ 6QpT׌t=L@Y>#^x bThis lift should be performed once a week for three to five sets of no more than five repetitions (the BFS Set-Rep System). For male athletes, the BFS Varsity Standard for the Hex Bar dead lift is 400 pounds, the All-State Standard is 500 pounds, and the All-American Standard is 600 pounds. The female athletes have a Varsity Standard of 235, an All-State Standard of 325, and an All-American Standard of 415.<br> <br>THE OLYMPIC BAR<br> DEAD LIFT:<br><br>Each school should have at least two Hex Bars and one High Hex Bar. However, If your school does not yet have any Hex Bars, then an Olympic bar can be used with a spotter. However, because Olympic bars are straight, lifting through the Power Line is prohibited by the body. This bio-mechanical problem is manageable when using lighter weights as with cleans, however, when doing dead lifts, the heavier weight magnifies the problem making it harder to stay in correct position. This causes some lifters to lean forward, raise their butts, and/or round their backs during the exercise. Hence, the FEAR. One of the biggest and easiest ways around this potential safety hazard is by using a spotter. So learn good spotting techniques and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See the inside front cover of the Magazine for more information.y overly strong. <br>Although there has been an ongoing debate as to which of the three iron game sports is the best, Casey has respect for both bodybuilders and powerli#JJvZVxPh|qǗµv4r+,b9|֛|A)RX#o|*G &ƹ*@@iaPR?hJ q(H۶UTp ?2USڣ2MO}4IOTjh-lU7keT*cq? o(kBhNZ\_+,)xFJ: UAnF ZYtb7=evȨ EW,]9E֔_coQ.qE*zeoM6ӓqp<ŏdIH n+PVtkJai{ٸ*4Zq^[Lnl0}0+FޘG^؄bǩ޹rqڕjS<Ǜ$ ܅\R:Ƶ+RTzc+׍w<N<>޸x)Ȏi劯Zg3`K1J$iZy6ƛȕ>+oK|T_m_+6sǙH}97]"S3Ǚ$/aCGB$_ߦ"Iw7UwN uW1ќAi'ʉZ K6Z~&_#?4Q4 <ۺW*)yʹ|~c5q6a7kz_c?:]w>-ݑF|6mb]#KSHS#x݋1IkӮ'1 i3)q_tc!ӴYcݧ=m^W^O&lC+*fX^0ЄȗxʄB̂}?oKy{ADJU[^ܸn%,gLU1 hrV1&3(,5+Vפd>RH֐{yj1CRAյE m-F.<B ~6&&25ϊ4+=^sw6lgɷqb7tEZ Ls)CyJG^ ZI͗:P&ܤn WR˪*YW ,OȡOp-Y~ 7ߪ,i9^bلr[z -T]Ey,\btiߙ9 `챹On߮ooWi 䜀|Lsi렏UqR6\gf N|3. bxP:mVTYgvռޝ){LJfg;9