JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================GK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?jB@'W\Rejц07`J cBAsywPxJlw\3O{ehgi"AT ֳE7iopXF>#Q} oL6}:+ff|ךŠaqm8L~'ı޺o09+ vN?8TGCݧ;rG-om8 <z*QhmXen~?;ƽQLFW/4[yb&7z+ NJlWБҴfubfUMfN>~[s@^R֔&{4k+@dIEs\<*\RjQU̒0}]w"qD`B!?'TN%ךak(r#xSљCr8ű܀8l~.f|#k Dr"Bڵe=XX:`2xޒV^x8-繂Tۏ^OWkPYI:t()* 2}H,4 /o.+: :VQIg!#=s3H7:AK?2eD$q&VNspx\ ץY}z.V ǍQZz'βv,-m 'PQ {fE[𞇫i?ia?~[:KX"w]'߽MZc&QE0z&𵽧48m4,f=(iH{ywf@};`T[6O"lr8/V P%@( R1W袀 (?ٹmrx{ Ygn32qӌ@ɪMXc[K#|'Q-vޘ( ?_j;#3׿z>lp~JOcR؁Мr~&{#%O+at True position. But, that's good. That tells you that you're getting those speed and jumping muscles like never before.kly enough to prevent injury. <br>Figure 5 shows a safe position but it is not correct. Never touch the bar, as this interferes with the true ability of the lifter. If the spotter touches the bar, the rep does not count. Figure 6 shows the safest and most correct way to spot the bench. With the hands under the bar, this leaves no doubt as to reacting quickly to a mishap.<br>There are two accepted liftoff and return methods for a one-person spot. Figures 7 and 8 show these two methods: the alternate grip and the overhand grip.<br>The spotter and lifter must work together. Each must be in the right position. Sometimes a lifter can make the liftoff VL#)@8EUY0Iv;`rs(Ym#зZ39gnnk they can do so that they can just barely make the 11th rep. They are motivated. Everyone is clapping and yelling. The gym is rocking.<br>The average running back will do 400-pounds for eleven reps on a Squat Box which is only about two-inches above parallel. After