JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?A 03F0hZ)hE8R(ۿ*nhf4OJPzRi9Rҩ03]G$ukb9h7i s^GJw=(U3.>e)n?fj9z|cTJݹQVtj">QV-p{㍤m2}VTJh$sUoéw4$$-Z38ǥFnU$hq}íhjd  HE8P(`; vc!,ずNV5)Oc,R鬕=QGJLӔ7"4yڢQm8;QhÁfY߆*ZÀ( r~h~HDKy[SϵW.28atR1q=WiCzQ_r ,g1S}L&m7zVtmE\]bGcO;PVR%,w$vsA 1R$b 8oKczW_o-@&I\2K!UzťW0TͩqZ:ly<MsH$q]%a^}9RؙԔ)qL@*Յa0Zү …(z!],tm>y6s,s\\f@06Z/o,xC݃ i"a=0(`kGg֥b+FF=M ЯGuvUxhXdT2}̩uO&[3$1V̋gпlic檤Ǯ*%a)[X!c%_ÚpAKu}B69ɭ"Vz7F'֧Κ_8(u3ꔾ yV>2}3ŷЎz5:g%6\eWfu_Jz:dRy}Hnh:FeYK =~ OoMV5XÒ=~Ƈ;v񔵤+/C c~pB TELg݁H,Ij ƔHAN3OQq6zԩ b=9-4"t6^@qUO8DhWkk̳3'ҺV2XiQpL1<#ʊXZ|+ojrFkGMƟG#cc>Q^6D']ӥ(ҡ9Y"`P X_˥4)jeؤ~4 TGOZb͹PI6}ȟ/V [C-]O7ʉXS`c#:PR^͓YH8a95o]y$e@x; ߼qRGQAribsJց (4P%3iO(Q\h#AMj]B7lҢ#=e$V9^>6mzԗWam(84 Թ^㯽Ym^'^DʴͲ#KiDcp[G\n\赶%Ѵ}ZW̑3zWBy 1:W]B}Wgao"eFhOi_[lgGUP01f[Tfr}*:SE ,Ar~"c'kʹoPRI+(j𘲂W#ң+WSx3PQo:ZxwiqVjr9}rd{y4`1uǂ VҲzDz}=tGIJ^DUv4\wF\_n*ұIsIII AE1;EpCNjA:/Fh=( P}#L@f< K@&߇py&\!f詧B2>E˓J4UF)V/rtǭbk)G|,k;uLω:Fʶ̈1cj:< nf$3a7D2\3n:ԼYj ʯhX?^Ēz֭Tg1P))Ni1HC~8AIM>>4TF>P2(4P )9[8 p_zoCN x4z朹?Z|l 쟇A׮YS8>x O؞DH9`htS袝w\RM3eWMqA"[¾ºkK*$-f3ֹ+oQ$C 2ڔPw۽ē;O&\jW!LQz5wu](-WDp0j_Neup`Us22vg'jMkuo6پq>Φč=v,)WixOJaԛ@rh`;s@H#ao\y`8GTK J@Hj(LPƒ(b-ǡ ?Z//D+rC4'>šW|%j1cI>Q]3JԦȿ{smATuOII%W;vu ] xWU+zVqn lz/R4Ւ9?θY.$]QWYܭݿoy$%sHqVD7S_\%ƽ3ԱfNxzͼ ;Dt2JԾ%eҤWTEpA?5jXRK#9^+5׷0ےca?Eu ོs*®㹮R̘8S OR+2jA ©6BqA=}gZzdJ|C9}cCt[Z&ԍ Z $`2; ך7*F%5$l``5eTA֢{.'4yIQSAENҽKQӭu '(>Pmq^ZK*#4/R{&{}g-}{nkk K\}{WK;5eԴ‘gB^G5kLXOKvZ$3$i}m$)i/J鵨-tkH4ׅ< A\g!XQą}Q!H`>IA>ZaUzҜmR0q֐PyTs߽,y*C7b$4KUsJq@ #it=(;ЀM8Xs*2FxREAD THE CHEST AND TO LOCK-IN THE LOWER BACK.</U> Some pressure should be placed on the knees with the dowel as this will make it easier to lock-in the lower back. Photo #1 shows the postition that many students will assume. You must correct this before you go to the next step. Photo #2 shows Coach Jeff Kirkman, a new BFS Clinician, who is telling Matt to spread his chest while at the same time putting finger pressure on the small of his back and pulling his shoulders back with the other arm. Matt in Photo #2 is in perfect position.&nbsp;</P> <P><STRONG>THE THIRD STEP:</STRONG> With the dowels, have the students practice jumping straight up in the air as demonstrated by Danelle in photo #3. She is also concentrating on keeping her elbows high with the dowel kept close to the body. The dowel should move in a straight upward path. Notice her eyes are focused up which is good but she should try to keep her feet straight; not pointed out.&nbsp;</P> <P><STRONG>THE FOURTH STEP:</STRONG> With the dowels, land in an <U>Athletic Stance</U> as shown in photos #4 and #5. The knees must bend as you land. Many students will want to land with their knees locked which is very wrong. Have a student jump off a chair and have everyone look at his knees. They will naturally bend to break the fall. The Power Clean is no different: You jump straight up as high as you can, then when you land you bend your knees to break the fall.&nbsp;</P> <P>The Athletic Stance is wider than a jump stance and the toes are pointed out slightly for balance. Therefore, the feet will pop out slightly when you land. The Athletic Stance is a "ready position" used in many sports. Think of a shortstop, a line-backer, a defensive basketball player or a tennis player. I want an athlete to practice landing and balancing himself with a weight from this athletic stance. Both Matt and Danelle have landed in a perfect Athletic Stance.&nbsp;</P> <P>Photo #6 shows a happy Coach Kirkman with Matt in a perfect jump position and Danelle racking the dowel perfectly from an Athletic Stance.&nbsp;</P> <P><STRONG>THE FIFTH STEP:</STRONG> Using the bar from the floor, teach the starting position. Look at Danelle in Photo #7. She is in a Jump Stance with hips down, elbows locked and wrists slightly rolled forward. Danelle is using the Aluma-Lite Bar with the BFS 10-pound Bumper Plates. Photo #8 shows Matt trying to Power Clean from an Athletic Stance. This is wrong. Just look at his knees. This is weak and dangerous. Also, this could be a photo of Matt setting the weight down after a Power Clean which would also be bad. You must pick up a weight <U>or</U> set down a weight from a Jump Stance!&nbsp;</P> <P>Practice picking up the weight from the floor in a controlled motion as pictured in Photo #9. Matt has his chest spread so that his lower back really looks good. His elbows are locked and Coach Kirkman is a happy camper.&nbsp;</P> <P><STRONG>THE SIXTH STEPLk*S)睥&0*8 ~RYbFsZE6tɏ5b988#N'Uf2FA~umD:ܹ#L&hʸڧ1 yqI1жxiqa^lϜ3kbһ+Y-dYYXaA\4=o]SU! s\cWyd;R4,O@z<'<)$'qco92I|=,7léĹ{R層ζ/ڎGxyN-U@%j)5+ۛmF a,W0'84VٔԠ*w%u-C^mqS٥֙vA;} 6+PV Rv 忹׬VKcǽ]y$9?ҵE*"Jc)+<6yqݐ[95!'Ƣg-֍ [g8(?ʊb