JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?sZ&> s7vwZuU1B>([-b%y͒{;9d+I d˷ G8#3ZqNB-\nӰϵ^b4@og%xO6X6Rk=#y|v*Ij*` up4e$Lz$dJ$j|>h{?^/L.j0v4 ;Ғp:>Qp6-I]O$eN Ff4.mR@p`P+)29xt-2'z meMLw)AYl"Rk<{NGD:R mR;; FA$AxRFz5#iF>Zr1[ 2$ßI٬ `[PN1v5Zr;qg7] 8׬ڞ`=+JsҼ*܃qea5H7V]L݀*{tL $o~]A|VL =jKEyolEѥ18 |W%cͼ>j1Sz]:?GUf0Sm6Ғ@{IN0@Zdx5B)LqH` I"zΖ7yC`]^;XgXQ ktړvAR#mk* 2q]ԦPEtoOZYPFOVyv6_W>j(tj+OCKqێk:mgړF͖l} [NϾev^BUFL2EG {٥ZVLJò:FgbH5>E&ܤd]]ZIs#olT]gZa" |?Qh݊.`IE@E$F3p{ZUNv'Xs =sIs0XJxnfӭZ݈W?o^},vЍg8={N[V>4X,^5+69쌌zZ쫠zl=knH31r1Xz^:8`LN.^Gm, |U*^JÅSHUs]SɥQl̴4kX$qvnj-݋V&]7zտIci L`t'W:Vj$s1GS7ct $^d&AMh^*F8\c\otɛU}'-\WnEr9]hw˵էXWE`]$9e^ D$V 7ҼeKgkBzAwAcԎb/'\EIT\"$O`N !R3Z3*Rc#\?ԡ8NcoMYfOoSnA4φ.RM+n@YId֮ėɧ܅cDH=+}ɵX]Op9 5vB'#Ec$mU+0'ӭ2*$pES}u"$ŮLgjn+WOC7;3'xuXdZ)3& 0dQbjbѶy1޿ÊMByF3Fy|SOLϹHขGg  Ӽ)[<_>z'BX;xt5VCm)`;iuFOO[Es&p-9@X^ܖ;z yqk+IbxbU_턜^aENc2AbFTg ץYPX\@NJ-[VVz<ҭb |==&Ea(ܜE,c ̍( EӴ{xʌo p\gK!6u~N<ʘܯ}GHnqmc"yy5(';{V Daz_!y8N:3v`;sҬܤ<ѵ]xM5E C&_&Dl5=fRz >o82{pz$d 7U<=b_7 ;5WG'є0+R"7ϽYFwLFf+yo(Dc\rV=y0lVPrw')fa6~])j3yh Iavm}D_Cģ(J7$[< ߡlW?_ɡ`!nqr;u /bܺ SgIsxqMBwxUkoXKy(l3I=H]5Kkq9kRV b\˖TzӥSՉ=K68i{~Fsk.xU?)KoĔ0ʲCNJȹU;>e Rb;S #GUFr[H?Zx'4}y*@ևUޤVhI8RRD\7MM"1{eU~uؗ}zތ@z)=t(i~{xO9bH* A4Ur6cN=>m,ŽUYq4sU XJ:p(F }7`O=))zRJ֑zjC'g17v8;Tg.I8ɩgN N{89_vX o!t;:YJ# \r jix&'OkoVĖgE&G`~'zVrkLYt5j=jņEtY>IMVͰ$XK~(Ok?5 MBg`8wºn}zn6e ̬v ^G`%'u%joZxCD}6*zyi MR퉧A2 p2:z CI\,2d¼YXHJJ)2~UMCKlu `c"msV֣% S:$sXgl{ qYw:syrM=9OR6"o/RHBQB tQq<]{[ArC!8wf2RG4j0н P2Ec}( SK*$`9QE1>})Q@ :}L{}iSicŠ*X!G}[QAQ'+>n?Ί)GsCkB}ާ ۏ Tc/?S QEDTECHNIQUE</STRONG></P> <P align=left><STRONG>A. Grip:</STRONG> There are two technique guidelines to consider when establishing a proper grip on the squat.&nbsp; First is thumb position.&nbsp; Should you have your thumb around the bar or in back of the bar as illustrated in figure 7?&nbsp; About 60% of power lifters have the thumb in back while 40% of power-lifters prefer their thumbs around the bar.&nbsp; Both styles are acceptable, but I prefer to coach my athletes with their thumbs in back of the bar.&nbsp; I feel this style is superior as it tends to prevent slippage of the bar.&nbsp; Sometimes athletes will have a problem in keeping the bar on the shoulders.&nbsp; Sometimes the bar will actually slip off the shoulders and slip down the back.&nbsp; The bar seems to be more secure with the thumbs in back; but if an athlete, after trying both styles, really prefers to have his thumbs around, I don't object.</P> <P align=left>The second grip guideline to consider is the width of the athlete's grip.&nbsp; This is another one of those secrets which can give you an edge.&nbsp; 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 tenBH7rr?Vz.K;rj;'<2Onc=ʁ VqVzx]NnR+3v˳vFg=iaIUu# LA+|-ov-[y>GTJy'dhTյ -Zo'lV7lޞQC O53fX"b'}~٣V&M#iU%T`ƙi:;]I+=;jFj^"8il=VcՏrhAWs 2?5wX4-x`'JzRຣ꧊"Р ySzRWRIɓS QE![֒ >jӲ[ .u@}ēv>U8MJ5!x:oETX~tNt>ԇt0`)ۥq~.V_x\-XMg5ݗ {u?#Mp~uAx~H%Y54yŗR= UYR_P\-壑+ڻ/M6щ%ެ3\o.eP1rȍzgm;t'F4gXף(";h,y=#/tO6E!s P]éU{lF75G*itKa+͠c^˹zW P[۶рDJ