JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Jv:4{Ƽ++](K"w-̍,^G噏&'-N,F24,ugW}BVӳ7Xڥ|=mc>Gq~5"Cw# GFknH=YynO8#kJŚœ|r8 oqR mA2TE8@vMDfwzgHumH+Z̒GU5Y{%P` U`^Nڕ_ض6lcژnOJGtAA$S('TEi~ms})0Z($@]R#i-rt 1a #Q6.r+s~gӤr ^7Ҹ6 Z|]a$bE?)׭sTȮttSr#it1GҚORntå'M-I@QtҌ:P›F~(Mx=(^8$m_1d=qK :F}sr;zޑvBUu4 Gi?5z_] Y"C1p=j[GM<Yßdzۥ7N[O"mz?JIEن>)1(ӥ˥) tҀJB~t'@ zSOz(Uu*#WxJ>ʌy01J8JjMjJ5u D$azṏ˞(B>"| 9lGz|_Usj.Yĕg4pr9Iѿכ:3Fk^veCQin98t1 >Nq>K叠8bX 9'\-Zcg@8 n\xF >*qt=GcycV}>'`Sע++e*T^9ctLl w5^kVCGSh$6N=JLAG҃LzPqIt=JCPRŠҜҘ? p:PSژ#8~ x'׵.Ojh)vO.Jo(E;9㎕7,rf\q].GF~)~%9wY\isYs R föVW+`;{`<_"EZ'jp3 )ٞ9ǦFȀ;i~T/KP:RPEl68s1O8_ʬM=QBpUhk+ ی_ 2qϠU ZFkE50(¸ec]H#s$|i[*~gI~T~UG.}JL7*BJ@) Rgt4 yR(A`nӷ{87Q @ngލ&z3)sʀK*=z6o30ZOFy] *]|mV}-`yLqeXY*r:U+1s&}DjFWK5,Ҭc%Jr; < .42EϸIf43ץ>(!?Qs@ޚ8K@gߵihsڌя~~=Ͽjm%Lʒe*++F7TbH·n=fM0QFv󧹯0#(gzQ% z U[O ELX8GW^W[in%G;YB#<+ԂdsמIk;q,)WMiZL6f7HzZ"ҬnjZ*w'Ͻ 3SN>xQqϽ :<# \MFd_ @-抍@\Q@̮N2\4Jrq (z,5G?zz }O֐竟Ύ{;MQ]'P[Gq"8:(hi|JЄMUU6E_Aϭy/ fJ2a*xpi.fp[g19r yֵ9k5S4%# qS W1^vn\ %ZX?*yP{W}bpf~}X XYsCLGGp.̉Sr)İ͚φ'E"ަCrj})6@CAes" T A=hƣ?OJ(젟1N)A b?ÇxT1H--HG&V}]e>j›O@}:KHGhnە_ \ȶlLK8;1j MRc}3#gRH,O.^9W[Y&.v9Tfݾu#פWS3~5ȒȽH*v@@x;.dwmbAv%x|=(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 tendon-muscle attachments.</P> <P align=left>Some power lifters will place the bar extremely low on the shoulders.&nbsp; Sometimes the bar may be as much as four inches from the top of the shoulders, which is against the rules.&nbsp; For some lifters, this may give a slight anatomical advantage or the advantage may be experienced because of a heavy, tight lifting suit or even lack of flexibility.&nbsp; Whatever the reason, extreme low&nbsp;bar placement squatting will detract from overall leg development which is obviously bad for an athlete.</P> <P align=left>Most athletes will be able to find a natural groove on the shoulders when they come under the bar in a proper position.&nbsp; "Don't put the bar on your neck; put it on your shoulders.&nbsp; Find a groove."&nbsp; In almost every case, if you say these technique cues, athletes will be able to have excellent bar placement during their squat.</P>