JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================lK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?TwNi6kÐcܲ$'ds7Iŷwq׵t:/.&0$m :¥U{;B8]E뫱!|r0xzҔnʊr MRRElg, ryxT@8 ixH$1#~[]`YV=>XQ$iԮaLJ$mm@ q0b FFI5\%[EºF.+VM.yL"I7+j,}Nվʑd2mV9b<a/* .9qϥOOp V33_*Z /88d\ r2?OO#V1cP?U$/r8 xor(&W=zRZ8Dԙeef$+HX}'ƽMm 8.9 s^Хs?nkoI1\m4T^U$' qc?ҽ?oۚUqԕGy:H+5-h9+VKGƱ]@ WЩwZBDPI9d{# =FµDrN޹yn`-?<{~R$)8?j9Y 3R*OJh] .0wƥB]UV⽃560I0729&8(N+YOE'q ')ʴqI$Iy<{jF hPD.⹾!Z^iꖗ}uu20z狼khskxw-b`<.[ b6[SIl&qj7V\,w¨n@T2f#ķۏ`V9[w97N$h7~Ow޵bsWel{CRY$74{T# 5WOQ8slu_@u β54IcCnZ[-ұ٘&w<Nrғ؊-=kYhwǔAׂ[i![32wֽZX~$;`W-y:RvjKB[iZTy#)' yvŽ9,NEf'Ṋ'ϋ1c.ac,XLБ+~I*QN]Ȝe&uYM(o/,z/U `l zujIxWv)'R (s<i7G(w H`k)I%S#:DIx\y _Je1^ryyd0DJ;Cz}SYsjo M0q\X,tk74YTcxFYTt|ƙ ^YhWxeAp%GMgCAz[ºsb^k8сSOF v0gcjF+>sBNv}zem $(;Iں*>VJӍ<;qsm¥ʐ7ϿoChfX q=ԓZNZ @`3xI64ZiO.YINGWK]>dd.e%[ T|*/)߆ lJT9_ϊR\s +} -rrk|wj pq\5nkA݀YahEU5j="u >X2^N2:zAGPp#^#2i:$xw{vowmռvs5͝FT ??>a_܀еdB瓑Qh E9$1$ "'o#)3the 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 and spotting much more difficult by being too far forward on the bench, as shown in Figure 9 and 10. Sometimes a lifter can be too far back, as shown in Figure 11. When th lifter is too far back, the bar might hit the standards or the safety catch on the way up, as shown in Figure 12. The best way to position yourself as a lifter is to make sure your forehead is directly underneath the bar. The spotter should make sure the lifter s position is correct, as shown in Figure 13.<br>Two-person spot/liftoffs can be used when the bar gets over three hundred pounds. Sometimes this amount of weiht can be a difficult and even unsaf=[+#Ҡ0ب&}_ Qa*PrKx8隲Jm?ZlvRrv$e.YTT[7k qWarPIޙ5m.U8p(A̺m*7CڦBJAB4+n 43=4M?LWC^0`69f(c/CVbZFd,G8? L#h\犚Ls#B3na b$|9Yؒludcj6daU?=W#ޘ+p@0j)6_8; ʊGE:8&Xb$,L>샞sTcpr1ո\/ˀ*,CeH )B<,>NfDH=|qӌG%*x4 uj$K2P>L ^I=x a}Q9>ǥFf&HO*t`"qQ,5@`~Y#9ګX AerB\(D_|6$``:$W[q|)sڭ6] {ӑ=@)JVf%YAZ-+3TK$ܤgI+ jblQ#cbb 6cҘ.6# UHQ9 UB %H:S6A!"Y