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Ammo Can Squat

March 17, 2017 | 0:40

7 Foundational Movement – Squat

Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Lower back

Preparation:
The Marine will hold an ammo can in each hand with elbows straight down. They will stand tall with feet hip width apart and the shoulders down and back.

Execution:
The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”, as they descend. They will keep the chest up and feet flat on the deck. The Marine will keep the ammo cans by their sides with the elbows locked out. Once the Marine gets to the bottom of their squat they will press into the floor and drive the hips back up to the starting position.

Common Mistakes:
- Letting the ammo cans swing
- Bending the elbows
- Rounding of the upper back

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Ammo Can Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will hold an ammo can in each hand with elbows straight down. They will stand tall with feet hip width apart and the shoulders down and back. Execution: The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”, as they descend. They will keep the chest up and feet flat on the deck. The Marine will keep the ammo cans by their sides with the elbows locked out. Once the Marine gets to the bottom of their squat they will press into the floor and drive the hips back up to the starting position. Common Mistakes: - Letting the ammo cans swing - Bending the elbows - Rounding of the upper back

March 17, 2017

0:40

Marine Corps PTffdMarine Corps fitnessUSMC TCOMUSMC TECOM

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Ammo Can Squat

March 17, 2017 | 0:40

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