JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?`TPs\Γ&9ʏ^ܞCt=׶F`6(tF vK8PN}], ;յAPOO)w9lBJ Wk+e6gpO^]b.P\+>]jx"LW=R,єNc?gQČ+ݵݎq%zxw;c b^hH08SC%gtk*P@_G 0{{f#/Qx''֢pySOcƤ`vUFO^q2WU=W:Ձ!sF+$vVC>qkRGY߳IҀ)sXPcv;H={5卥`\D)1#ź }nŊ z4:qkAOVszUx2: {QAl$I`K܆Mrn>hٗ*Wѯdh8'#ޒ;uP|UbpG=fr.PNY5¹ANK4@?lYOkgTkDz[B) %& ,[YreǥS>q4'Uh\1`*daʲIݚ9~2,=68@P==umR|RX>3p9R#/n`/ٲ&Uo'sJRԿa4yHo'\nCCuwf%p;{ڭ}+-Fc =~_Q6el:.)8ͭKtH?{>h8ǯָ V:liʿ/lֻM7YI9@S.Yj˹4ZfcYJstwP+*jI4|}VIIZ l]=͔re ÞZE r\Ek(E!G)oQYeP_'9沦e$RCV 7_W TNVL% ]Y0$5G`/l0Xqҽ4Zw{x1* =2l ~ \)6ubfRRd:*o0EÆcq5?"[nIoeH֚[%<atDi4)VҼңϬE$GUX~KSy$+GbGq+Fo\洊sHק{Yvږg7aR(l6H9+WՌi)\7-c<{v$k@GWt]bK{ '$rD$0cfO'{u* mHG#A$>YbO\O׭fӃSı.?Rk;G#1^>\xC5"9Ti stbo̚Ӌ7?z)B]&X~T݂'+ ȍ~`A<&@gWnYVRF;ɐd;swnVv͔#2?UE.z}N$Vc$eH|=ӣ~p~*}sM{dpĂ8g,=GZݢ_SU6.hH 4.؏kPxn>6 "ICÞ梺բaKx#F(G]>wY.s)vQfi"gdT00ކX݁鎢ZuXD2A\ I;dw.5r+@D*ݞ'ֱO gecmm,.f ^L۰88<=kg}McjG/w/SU46vb6Cg֨A^OJͿvX;VM]A򻝮9lʹƎ0-20Q$0ݐ'׽cA~IQKu=qUXd=u: 6𻰇z÷խm+DkV$x~):+(nhu,1W!3J$~Q][ KX #T*\?\Mq="*9WXIҫtn59$+zֵ؄${֍Lɼ=jK oi٭Ҏd;3]2S5ܡmºXt@F;Y:Β>ΎB?Lz9T|Ƨ]^1+ް(tXjm;WqHbVp 1{f+G! Gȥ{N~lm,(НӖkeY$Sspf#ǒ3hzv鹤lgI"jTrv||篥o$LSmCevEbdP>2omOHMΥNTPd848IGǭ[IR2AJ hVG:WGy> f֥-vLk'TA-[Wz n_=MAZm$+rQvp 繧4PtGCw Ǒ+N%6׺n6QB{-v6->9d$| #}nIW[jG=sYθcvm1 K#1*wgivtמ"Y̭sVmf BUÀhii^ǮSPį?8[C{RcHӍ]+YG qs]-XZ Nv08"u B*$ZiVq$e`Cɨ;`1Axx` 1#Q\c.6HCSԒwA@lcp՛yn^Dpx_Ik qG[2mbиCBIw g4*o ; G]I/0zE8OqLʠ}VO7Qr! RW<2+e?wcXǷ_fkc>ѦKppCbi+_mnzܟj#NjJ ?~\S'y3`_3V[Bplv__e&JJieYkǍ0έ\t#ĺsOU:ĪY'!1\SbʫtA!n=%w+`~#)-5Iu jdۡ~A(ф1|'d&<66 8>ZginQ5.-5Cû(HrwkhAu[{Qdk٤7eqqz,g5 Fܯ@el մӪhR6Px^qʝjI3>®Z+L|B-=0(O |b[bGjkTgx<Xܐ7՟-~.Z 'q&5.{k' W=Oop|Р/֊̝.y;TfLv"FN{S۠Rd=}5n 0Zk EMTh; RiZ ޴u~olOY$C~;ekfnsm$Y$nV1Ikm ?JǔΥG=hGjco0Zcmv v/{+ȧl{}+6-NqTf\axXq* INv7hVSi>"dE*O˸u K_ wmU,enbgl$qIx,rɘӚе;"\l/鉩[c22O;@nrG֯V0w=oz 9X񽥚i8sRk$Ԧ Ε$p'R9;imKuD~^.#5Ęc#G+ES!r=d¹ qOv$i Q޲ݣ[C'%}n8nY ^AP~Y%8zkA=uhe62>00Z9 Bzc] }'x:r%֭ +9 5Z2{ƈ9WV475VI5Bqi2 (>½ |$%}xW1v9J ̍^^fyǢa] 3 jw?pmLDF6=GV]t$yy$`I&/ID)p׀j0IN֒$gMġSt5!)vvK*i[$Z]T3[Gfa>ޭC p1_w9wzG#plXCW_؝Q gGMsbV[s eHQz~@Em4p_?~>v OIK`g= jk5nzڊkk=Vv;WV$rjؕQpv 8!r;Sodg$"0"c/6/8'g \}&Wn6>T֥-ţ~TI*,V&@AW=2g]Q'̬ι%V Aʰ43Kx5%-Z6*I[asy9.dc(ٝ^`ͻ;#Z*5S3SjNi66kr{pNr{c8$֠xBxjv`Lpi :TEd~S7$d4X . ȮKij]6*ܼJ͘&>WTYƳoq$dnddbtMRohہ2[+Ze;Hڤ3nT8 -t=nʃv\I=ڤ lLr*H cZMH '(A*+˄ !\jgQF&l#[9hA8\01g`}}WwVf[$Q,k)'jKr{$˴:d5a$r,r" ՛!m9$Tח/.;tz#Α,%yykU8Ӓ_>#4P+3 T>p@psY^ʄ WE3J{눣DYWlQ~usul1GN+ k#HzcUHGj}?!b=ۘM*!SY&igrHQ/+E.xDVUp~J†6 S Fr6֒i<:PwN#wORM*;Ua+̵};(:H9i+:ڴumc%MJힽ^%"Td\gzZKpD^a]RHlߏ.^9N8ktb⓱҅3ҕt,5J;8c9a[S_XdMY[hN}EKvCy7YګKIW_ GYHV؋nSo}pbX+2^ޡUcWA $rJ2s\ƨu(֬Md0푤$QSE4O 9\"!-Kqkri=.~F^ ާ-ۀ[ 0:ѯa6G`@ ZJ9BNvRj`#M.D®3*}f88aj@]~^I+)%f2]9<j4Dq.I20W(\xgj֨KVf?mȤӖQsԟJ+9L$QR;6zoEޑtG/U#{rS_q_QEWB[XpĜ"=+E58vY" uv+*z;2ksGqDDq^h?Z)|Q]"uqXzvQIn 2\|ǯhȖ( |F?ТMj(ym ~+#B i,-N/.GLvf*c_QrfdVePA#$($dgood 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.happen.&nbsp; If you Squat high, you will actually create a more dangerous situation for Hamstring injuries.&nbsp; Squatting high makes for strong Quads and weak Hamstrings.</P> <P>I would have to say from my observations of thousands of athletes that more than half of our nations athletes perform their Squats too high.&nbsp; This means tens of thousands are at needless risk when t comes to Hamstring injuries.&nbsp; You must Squat to at least parallel.&nbsp; It is far better to take some weight off the bar and Squat with great technique down to parallel than to Squat sloppy and high with a heavier weight.<BR>&nbsp;&nbsp;&nbsp;&nbsp; <STRONG>STATUS:</STRONG> A Top Priority <U>Core</U> Lift<BR>&nbsp;&nbsp;&nbsp;&nbsp; <S A#;)j;o'b9JTbY}IfZleb;UV4Rrv'8̥U@P; H ldN6?$*z2Ё6<_2ش𛨂r֫1ZOd6:KȢ!i.u?%\`]6:\kt>*~nJ6ުg5]U+kV|7Om[ ׫G]H.6!y+H.7L+JQ.yl|`լaHi+Q}ka%12sh)Lc([p:m%zmf[ ! ǖʧŁ 6գPDHk7ff6p:$*Dw^+Bw8*kW4 Z}֠QB gE4}ztaXsl[ǾG`y0si))Wv/4E}@V7ZjP+B"я4"́.#F]ԟ"V$US3WM<4<8r $5X~?KȓPC w-/. I2~!F~7 GKB{vY9sā^#דr3:^%̶%zB@~3&~nj7ؾvqagom,Pėz9%d`U!ww+A+=h K/зCMÁ+٨OqUkT2Zdhin94}I[2Fo䣞'c=zy D#V@|a,Tӹ9˧_R(cDDsz|}>x7Qn [K(h[z H]