JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?0Ⱦ#o\'P -;ۋkCά$nfzl:met$sCʮRi-T(Tk:^"+ gڥOhOuK`}^ |5m<җDɎ69O5owzQ-$vRj%a26hx#Af8jZq:C¢ ?A\$>#j]Gl4^GNvUv$˹Q/C`u4p:n.͎(yu۟&X_e=ֺ-#JojoTdНݒ/Ч_Duzw]VEVV8Ȼ f躌2[4XP ϽyơXw"k6ۃv߿נi^u6P#].qǠIԥJNfl#$>(tX+dzBkv7Jʋb6=&HmС"\sҦ26N(FJ-.xYm0pǮho Hcj(*֜f;J50/Z,HR1׮:tJL20 Y:_tQKELLxZׅd:Mh0I#Z PV,zZ4K$zgVVgGl}V\MNYı2[4K@jq[J,E>^{ŚO)䫿FcikjVN+2xJ_7 *? .#Z >Vgol[ouC9Ԭ#2elJ9CkY\3*ȏ^B4χvRm(/tvo,&$1ִj>9a^RT={UKKb]2s֒M54XJL.m'R "b{IT+m͢1hK6qc_~8hq:#>t5ί51'ԉb(QRGKhmGv=Hfn7$k$|4|VpάtfCemʈaw^8ǖ﹖3ьc};7Q)&8zLJ[֜Oº5W|!; ֔6BڨATW*m?+)6E>B,QKQYΔg+̥J 7O:xH[HӚy;Cee%BCRx1ҽ9Ie?*ik':|KA,biW c[8Ԩ컳rDw|Vs*F# Ok[KMim4n'l@ך|O 61LKv湴]hnƭ"a8mq%&H2**orM9(/b9?oMTpnkl_o>xdATE/ G]S:/æ9}=+3Wy7*1·Xs3~m ]OA ª{$sFS޼Z;-gj—/!n$#X` #`ࣜB 7Q)yRBVنZO91(Čr/&Ǵ z&vWwVV6#+S *wNGҴ9iypHB)9Ƽ橮TthODOjڎ'a#BhuMSK-5I*kdzRwn!HB*V^rN=cΩZX8RBobp}޼7;4'8ҶBYgRu#n6ޕWIݚeJ9q t]΃&[Z۩v_1G] T L^\N@JӵK.q%̄^w5=wMXko|3o<'Dfjh]BEx>>"4M:IVq*|]9{ZM.'e?t $w"5Օ02ZЛI=R-E5BBhj_SȜ.hKxtbW.S\f[j8Pf?J<@Pf\1zӦ-J'^J0A#UдMb6;tU \W[Ml9O k1𙱂%<9B9R;#M=w:q8䲵żJH7#=?*lƲ-\FssZPN\]_%Yz`jNf"短`*r-! MFXZۖ ^hUW85kbu3KBT  yͶЩӍ8Gd(58gQOҮ);AnȫDbIy43rV"!K9^W+˗5FgU2Qүm\9O4Fn>;D5ceNֱ,o#E2H=y`\B1p(@zs3],NrNjͫF7wަK@ǚ+xVRixq@F@ֽ^tך6W*oЊ;R:?*`7 +lV|2]4IyTMehַ+$n73XWq}_Qm3yRm`CA#&̱ %  1qL#EFAdwQ;.T8'=v-̮z%>=S<\}bKR9mZIp#Vh[^{ БWFX|^ѭ]$NGlWKRyTXIvZʻ$ ``pcR>Qz\զ07s5#&Xamb2v;QO8^E%% V"$@QӚqhUPqWQ$ 523Gt ݠJRTm=v洊"rrN..šPOiL- >fLZBd"FSzQ](@jn .I[ =(ĉ GW? h<IvH+*]<8N*oGU6Ro_Ҷ1nA<{Vo$i1k:ɀ !C4EDoxIFZ>HNP vEy5%yЊDCxDꚵ7Wlf /pqJYŢYՖ"C/ksX,閐2#˙ٟqqۜc/OeLQ)Oc FRx6Fiyb*GԢQy})T4So@ 2@2Uf╛SCk-ż;#Q#(Ɣu ~Fd C=`tWΑF戞oZcԆÌČ'[ab@h5 zWSSW"]zP2wAJa]4}Y/SyڹZ?YclU=)AUlxlK9 x 8Py EeGJ淈Xp %=zTq1Y6dQԃֲy0{ ySXO yxR OOC"ܴ@\溒QKe9~xC4H7ڡy>*޹Y-,L3f[ =I?Xķ|,me8Ÿzng[d2+a&PlQQQdebOIjF RAs֭jvgLE3Wd^:MGCMibxwy8rěAw0 nUs.{qV""hdrH⡖.vGbj1ڙڡFO9dYdFHngO 3ӊ+ͩ'; 3m<=y/(:b}Q]4$o?ƹ!3ZTlukX4{ x sTd dĄ` kpZȍjdʩ z'af+C 2UU}DԚ(ciFn%԰\ִio-jAvG? W J0Q(c+b)^K:T6n!&R,@1@2j5}*Q:>!{ԫs?sZS DF$̓V@#?ީSֹ_T֦V="R+sB*R L "J^Hɷ}^GStU1q+zTp? position of the back spotter in Photo Seven would not allow him to react in time for an emergency situation. He also cannot guide his teammate in making sure he is in the perfect lifting groove. <br>Photo Eight shows a common way to spot with an under-the-arms, hands-on-chest technique. This is an optional way, but not the BFS preferred way, to spot from the back. This method came about at commercial gyms when one person was trying to squat and then asked their training partner or another gym patron to spot. Therefore, if the lift were missed, then this method would be better to  save the lifter. However, in a high school or college athletic environment, a group of four athletes can usually be formed (one lifter and three spotters). With three spotters, the issue is not being able to  save the lifter but to help the lifter have a great set. The BFS back spotting method with the firm overhand grip easily lends itself to keeping the lifter in a perfect lifting groove. Therefore, the BFS back spotter way is better. As a coach, I want everyone to spot the same way every time no matter who is lifting. Being consistent is a good thing.<br>The back spotter, as captain, should take charge right from the beginning. When the lifter starts getting under the bar, the back spotter should make sure the lifter is balanced and the bar is positioned correctly. They should always talk their teammate through the set. They should firmly hold on to the bar even before the lifter takes it off the rack. They should walk backwards and forwards with their teammate.<br>The process of keeping the lifter in the perfect groove is not difficult. Sometimes a lifter will lean too far forward or even want to take a forward step. The back spotter, with a gentle pull, can keep the lift continuing correctly. The back spotter can also assist the lifter on the box squat as the lifter rocks back slightly on the box or sits and settles back. <br>If a lifter misses a rep, the back spotter really uses their role as captain. As captain, they should be paying attention to the possibility of a missed rep. All spotters should anticipate a miss when the reps are getting tough. If a miss is happening, then the back spotter should yell,  Help. This command signals the side spotters to immediately help their teammate recover and get the weight back safely to the rack. <br><br><br>THE SIDE SPOTTERS<br>1. Never tilt their side higher (Photo 9)<br>2. Know the spotting difference between a box squat and a parallel squat<br>3. Keep alert and anticipate their captain s commands<br>Photo Nine shows how easy it is to tilt the bar. You can do it with one finger. If you grab the bar in an attempt to  save your teammate and tilt your side higher than the other side, you can actually hurt your teammate. How would you like to have 400 pounds on your shoulders and be tilted sideways as shown in Photo Nine? You would be fortunate to avoid a back injury. Side spotters must always keep the bar level. <br>Side Spotting the Box Squat: Use an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both hands under, you would be more likely to tilt the bar. Photo Eleven shows a full vi