JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================jK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?)H)a=jƝl.c)ձ*y\j{)1 ]LUb$cWzS& )M XǷO홙^Hy5I =kKkpLAv9IY:Zg[i0]15۷WKxr0@{er 5GP/mqmRlp񞣨WkF%Ѫ"rwt\OJ쌹 Ǒ(EZXz і=>gXT}OE]ĺm Jcp`:a7@GCȶu`M*vG։|V VZII3|'V:H[J8=k P`#3$b:߯̍JzRz4q'k|ƪígZx~;%Gw8~?[[S8Z8E#o[8wrԩ {#C!cXRQʡ\] Uǩ}ltPy*1?G{iZ?xSkZ0o94 ]lt_?'ڳTWg|u&P t(ĝǠ޺o[m4`(ǰqIb!~uoF(qڮXx9)Glu2N4'+F0 ڍߚhܩ8rIte'&M{ݖgii'R\γ5?eY.[w qbY)&6ymK3$PN\*b>|;4vi){4(#q=jQu]:Th.Q.&%C3,yxo9bxm#W9.q(Mp$&h1#`ʲo5mPS6t-u=+ d]Hq  u#=xj_~<# 69 Y).W\ )onۼ{Q?&2Ju8E$, '@^Lם'RQSRK=/)$^+F<̆2>٪~7g]EsJ|R.{Z,;xI@x?{l[ 4f)c#oiPJ$tp)-|^b5% j'-Ո,R@?, you often cannot react quickly 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 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 the 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 wei