JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?sqA0G漖Bs2{Ի) ֕#FFz1ӴFg֜`) nseI'9lW+s;[AALwVzHCGVsҬ;U"Źrc>Fʝ7$ {b B3TpP)u0jQ+ԬG5gҘ&-ʖPǵJDi'1z+E[p I>o֍{tVOH<}kzi34`yY;i%VxvUi8o2{0ךiZ LTtz/ -X.$>JOfKqMk*BޢķT^G.Tj>I7T+"iK,$?"^!7h^d*+OOC/ {X?@?u`PzOBµv1jǘ}Zuݕ#XV0^+p7{S5a33+T62;:DR 5Shѯi"tdVwOz|-,a|n!\#7@ I+3ŰMr'˨[?Ι&j :TdpMFA=jguguoOAYNlsIL,}Q~?Tm| 39xMѸ`} fcW-bH&9VGr9L9u$сV|ڽ *U=Fj>Y&{vp*4{o?;X6,nr9SOEXr`WkVwGDZq=;grȀ{ȬK@D8a8}kZ=>|*gt;wo|Ƥ:t+IfFź7BLL؍M=s] ǻ2o/gd}F96 qnń 鴒0= $SlsiqF/X^UY4sz{I]^X} C;Gus3˻9_~^W:Ք#8M,8EK54bA2:+ož lzˠUOs_X/zv0By.z|ҝ%~| ɧڌM5bT 0ăҜ&8rlEm䘗Ci"yF8kU!YfJAYPi0p@fҺ t4scWu.9_]&^}vPmUA=3]##5" (PF޿Z~+d i-STТ737RISӓ(OcZ~)hc@Kꎄ7Jn`s XYuD1J]z9ڲ&Vr+5v c0S'TJ?P.`u"eCrB7ΈIVf\⎝|t)nI=X3r9إ\D@>P d<.uM+A].XTןZ[#Bp!vKFvӜch!H8~yO޵+9FZ.e1Ҋ;w&}qI{x: M\"wR}hxH >\* ]瀴˝+E{܍T~CƩw2PC wJZPzu5*)+v*u$Տ;үDuck9d,C*䎧^ZE]F)-YOb?WC p =Fʒk5#KI[QF%nssں;-5]lkڝ9GRq#M v=Cud HK aaC JdrTsGal9:;W'KI̻Nr7cЎ8Hiac+>N=ήi!] 1 p9C]^ &Eңe1c2^Qj-#Pç2l{:Qb^o7$Ҹ{IY 7SǵI~^(tv).8=+Hr-eNItdRwOWeZ'8@ qV׽s5fdӳ#(3Ecoh8RzqM#t}GiR$˕8=*Lw%%ǘbS8B+ i2o[$vFyHl ЏoZ%ͼw1XcRp,K3H׊daʾxqǯW18]WB2uH1&z{OK EE93H@xaC!A?ʪ ,v \{S/Wq!ש:ݚcH#q4xCq lG'#'9zI9`:0k[H%r6;`c)%"~Pzlċ>nI515Ƌzַo$cؒ}oJhsNR:! Ri: 8Hì`}tݩ$$fJtq@>e#߱ 3ڸf@~g˟­oR;(oN?t)#)A%. W"1o2,$$x5j0C=m"=k4xx?y<5Mوln2RWG)ŧ>'WNѾH2ǟh5O]^KKKXiOHJuF7!\ %: GlVȐ*8{e0ZOVTΙ\&׈?zcXV6?ZmtԌTtE2x <`(,F#jTٝ8K bⷴe)`' KfU-R۪QҢv!2Z)qآOw[#srLn'Bַ^bpsU;Xud V;I\l0,+@Wgo\vV1 j8hrNj8Md'd1zQ‚r=*ևzm¤zǮ8!yg[X ~k^ϑ:\-ic{0qOxX?\ lЏ,2rHc#jH[W89!:ҟdc$4V>zCqiD9\ócֳeUbKs^3QӵYih2=3\U\@A:"sefTVfeϔkv@؎C8V )":8k?JlI8JQR-ehmYcHFUn-FUz`-qN&p@LX#m(Fs\u)ʛewb-Ȅ0;< {TPyO bv=M3!\3O[G Xp}*ުO r=n=VK),b{SC ͦ*I{!>uœeUAӧ$BJo0ǕbINlE9j.0m߼ 95ZxQDrG(U2O9=iΔj-B;M?_*~a\,4'Έr1Sm]2]rxg7F\T-1n;dR=F \5{&pcbcok[đE=q\>ZIMYijlwd #?JǾc8d#u[i?뤿ҵ4{K-ȭ3޹IAGg23tux@VW4?<br>To perform the dead lift with the Hex or High Hex Bar, the lifter must step into the center of the hexagon and assume the BFS jump stance. The lifter then must squat down and grab the hand grips on both sides of the bar. Make sure the hands are placed squarely in the middle of the handles for balance. The lifter should lower the hips, spread the chest, lock the lower back in place, keep the head up with eyes forward, and put the knees directly over the feet. Now the lifter should lift the bar straight up through the Power Line using the legs. Because of the unique design of the Hex Bar, the weight can be kept along the Power Line throughout the whole lift. Once the lifter has stood completely up, the first repetition is complete and the lifter is ready for the next rep. The lifter should now proceed to squat back down, again, keeping the lower back locked in, chest spread, and eyes forward. To keep back strain to a minimum, the athlete should bounce the weights slightly off the floor when doing repetitions. Do not come to a stop and pause in the down position between each rep. As in all lifts, the head should be up and chin stretched away from the chest. If the chin touches the chest, the whole body will come dangerously out of position which adversely effects the amount of weight that can be lifted and, more importantly, compromises back safety. <br>This 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