Marines TV

567014

Force Fitness Instructor Trailer

Marines with 2nd Marine Division showcase their capabilities with new Military Occupational Specialty 0919- Force Fitness Instructor at Camp Lejeune, N.C., on Oct. 13, 2017 (U.S. Marine Corps film by Lance Cpl. Jaycee Littleton).

Oct. 17, 2017

0:42

https://www.dvidshub.net/video/embed/567014

https://www.dvidshub.net/video/567014/force-fitness-instructor-trailer

Force Fitness Instructor Trailer

Oct. 17, 2017 | 0:42

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Force Fitness Instructor Trailer

Oct. 17, 2017 | 0:42

549353

Rope Alternating Wave with Lateral Lunge

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – Shoulders Preparation: The Marine will start in the standing position facing the anchor point of the rope. They will take a step forward with their hands by their sides so the rope runs down the outside of their legs. Execution: The Marine will create small alternating waves in the rope that travel all the way to the rope’s anchor point. They will do this by bringing one arm up to shoulder height and snapping it down toward the deck as the opposite arm comes to shoulder height. The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position, the Marine will drive back up in one motion to the start position. Common Mistake: - Not keeping the waves going when performing the lunge - Dropping the chest during the lunge

June 7, 2017

1:01

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549353

https://www.dvidshub.net/video/549353/rope-alternating-wave-with-lateral-lunge

Rope Alternating Wave with Lateral Lunge

June 7, 2017 | 1:01

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Rope Alternating Wave with Lateral Lunge

June 7, 2017 | 1:01

549351

Prisoner Squat Jump

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will start in the standing position with feet hip width apart and hands behind their heads. Execution: The Marine will jump as high as they can. When landing they will break at the hips and knees to absorb the force of the landing while keeping their chest up. As soon as they land they will repeat the prisoner squat process. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Staying on the toes

June 7, 2017

0:30

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLOWER BODY POWER

https://www.dvidshub.net/video/embed/549351

https://www.dvidshub.net/video/549351/prisoner-squat-jump

Prisoner Squat Jump

June 7, 2017 | 0:30

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Prisoner Squat Jump

June 7, 2017 | 0:30

549347

Lateral Squat Jump

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will start in the standing position with feet hip width apart. Execution: The Marine will jump as far to their right or left as they can, keeping their hips and shoulders square to the direction they are facing. When the Marine lands they will absorb the force by breaking at the hips and knees while keeping their chest up. As soon as the Marine lands they will try to jump back to their starting position. Common Mistakes: - Landing on a locked out knee - Not absorbing the force of the landing - Staying on the toes

June 7, 2017

0:32

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLOWER BODY POWER

https://www.dvidshub.net/video/embed/549347

https://www.dvidshub.net/video/549347/lateral-squat-jump

Lateral Squat Jump

June 7, 2017 | 0:32

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Lateral Squat Jump

June 7, 2017 | 0:32

549341

Kettlebell Lateral Lunge

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will squat straight down with the feet hip width apart. Keeping their back flat, they will grab the kettlebell with an overhand grip on the horns and stand straight up. The handles will be under their chin, keeping the bell in the center of their chest. Once the kettlebell is in position the Marine will bring their feet together. Execution: The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position, the Marine will drive back up in one motion to the start position. Common Mistakes: - Pointing toes out - Not keeping both feet flat - Dropping chest

June 7, 2017

0:53

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549341

https://www.dvidshub.net/video/549341/kettlebell-lateral-lunge

Kettlebell Lateral Lunge

June 7, 2017 | 0:53

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Kettlebell Lateral Lunge

June 7, 2017 | 0:53

549336

Dumbbell Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will grasp a dumbbell in each hand and curl them up so they are resting on the front of the shoulders. The upper arms will be parallel to the deck and they will be standing tall with their feet hip width apart. 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 their feet flat on the deck. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position. Common Mistakes: - Not keeping the feet flat on the deck - Dropping the chest - Letting the knees cave in towards each other

June 7, 2017

0:40

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/549336

https://www.dvidshub.net/video/549336/dumbbell-squat

Dumbbell Squat

June 7, 2017 | 0:40

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Dumbbell Squat

June 7, 2017 | 0:40

549334

Dumbbell Lunge

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in line and the feet hip width apart. Execution: The Marine will take a large step forward, placing the front foot flat on the deck with the toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together. Common Mistakes: - Dropping the chest - Not keeping arms extended - Not keeping front foot flat

June 7, 2017

0:44

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549334

https://www.dvidshub.net/video/549334/dumbbell-lunge

Dumbbell Lunge

June 7, 2017 | 0:44

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Dumbbell Lunge

June 7, 2017 | 0:44

549332

Dumbbell Lunge to Overhead Press

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in line and the feet hip width apart. Execution: The Marine will take a large step backward, keeping the front foot flat on the deck with the toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees stopping short of touching the deck. From the bottom position the Marine will curl the dumbbells and press them overhead. They will lower the dumbbells back down to the shoulders and extend the arms back to lock out. The Marine will drive from the bottom back to the starting position. Common Mistakes: - Dropping the chest - Touching the back knee on the deck

June 7, 2017

0:51

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549332

https://www.dvidshub.net/video/549332/dumbbell-lunge-overhead-press

Dumbbell Lunge to Overhead Press

June 7, 2017 | 0:51

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Dumbbell Lunge to Overhead Press

June 7, 2017 | 0:51

549290

Dumbbell Lateral Lunge

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in a straight line and the feet hip width apart. Execution: The Marine will step to one side and lower their hips down and over the foot of the side they are moving to. They will keep both feet flat and the chest up. The leg of the opposite side will be fully extended with the foot flat on the deck and toes pointing forward. From the bottom, the Marine will drive back up to the starting position. Common Mistakes: - Dropping the chest - Not keeping both feet flat - Not keeping the leg they are lunging away from straight

June 7, 2017

0:37

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549290

https://www.dvidshub.net/video/549290/dumbbell-lateral-lunge

Dumbbell Lateral Lunge

June 7, 2017 | 0:37

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Dumbbell Lateral Lunge

June 7, 2017 | 0:37

549289

Dumbbell Curtsy Lunge

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in a straight line and the feet hip width apart. Execution: The Marine will step behind the right leg, keeping the shoulders and hips square to the front and the heel of the back foot off the deck. They will keep their chest up and the front foot flat on the deck with the toes pointing forward. From the bottom, the Marine will drive back up to the starting position. Common Mistakes: - Dropping the chest - Not keeping front foot flat - Touching rear knee on the deck

June 7, 2017

0:33

MARINE CORPS PTFFDMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMQUADRICEPSLUNGEGLUTES HAMSTRING

https://www.dvidshub.net/video/embed/549289

https://www.dvidshub.net/video/549289/dumbbell-curtsy-lunge

Dumbbell Curtsy Lunge

June 7, 2017 | 0:33

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Dumbbell Curtsy Lunge

June 7, 2017 | 0:33

549288

Box Tuck Jump Single Leg

Lower Body Power Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing a box or stable surface with one foot placed on top. The foot should be placed on the box so that the heel is completely on the box and the knee and hip are at or slightly below 90 degrees. Execution: The Marine will drive off the leg that is on the box, trying to jump as high as possible while driving the leg on the ground to hip height. The Marine will come down placing the same foot back on top of the box they started with landing softly back to the starting position. Common Mistakes: - Box being too high - Not getting the front foot all the way on box - Rocking the body back and forth

June 7, 2017

0:43

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLOWER BODY POWER

https://www.dvidshub.net/video/embed/549288

https://www.dvidshub.net/video/549288/box-tuck-jump-single-leg

Box Tuck Jump Single Leg

June 7, 2017 | 0:43

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Box Tuck Jump Single Leg

June 7, 2017 | 0:43

549287

Barbell Reverse Lunge

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will un-rack the weight with the bar across the back of the shoulders and the feet hip width apart. Execution: The Marine will step back with one foot and lower the hips to the deck. They will keep their chest up and the front foot flat with the knee over ankle. From the bottom of the motion, the Marine will drive back up to the starting position in one motion. Common Mistakes: - Letting the knee touch the deck on the rear leg - Not dropping the hips drop straight down - Not keeping the chest up

June 7, 2017

0:29

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549287

https://www.dvidshub.net/video/549287/barbell-reverse-lunge

Barbell Reverse Lunge

June 7, 2017 | 0:29

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Barbell Reverse Lunge

June 7, 2017 | 0:29

549286

Barbell Lateral Lunge

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will un-rack the weight with the bar across the back of the shoulders. The feet will be placed wider then shoulder width apart with the toes pointing forward. Execution: The Marine will step to one side and lower their hips down and over the foot of the side they are moving to. They will keep both feet flat and the chest up. The leg of the opposite side will be fully extended with the foot flat on the deck and the toes pointing forward. From the bottom, the Marine will drive back up to the starting position. Common Mistakes: - Not stepping out to a wide enough stance - Letting the toes point out - Not keeping both feet flat - Not extending the leg they are lunging away from

June 6, 2017

0:38

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549286

https://www.dvidshub.net/video/549286/barbell-lateral-lunge

Barbell Lateral Lunge

June 6, 2017 | 0:38

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Barbell Lateral Lunge

June 6, 2017 | 0:38

549282

Barbell Forward Lunge

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will un-rack the weight with the bar across the back of the shoulders and the feet hip width apart. Execution: The Marine will step forward with one foot and lower the hips to the deck. They will keep their chest up and the front foot flat on the deck with the knee over ankle. From the bottom of the motion the Marine will drive back up to the starting position in one motion. Common Mistakes: - Letting the knee touch the deck on the rear leg - Not dropping the hips drop straight down - Not keeping the chest up - Not keeping front foot flat when they drop the hips

June 6, 2017

0:31

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549282

https://www.dvidshub.net/video/549282/barbell-forward-lunge

Barbell Forward Lunge

June 6, 2017 | 0:31

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Barbell Forward Lunge

June 6, 2017 | 0:31

549279

Barbell Diagonal Lunge

7 Foundational Movement – Lunge Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will un-rack the weight with the bar across the back of the shoulders and the feet hip width apart. Execution: The Marine will step forward at a 45 degree angle, keeping the ball of the rear foot planted and the shoulders square to the front. They will lower the hips toward the deck, keeping the front foot flat and the knee over the ankle. The toes on the front foot will point at a 45 degree angle while the shoulders and hips face forward. Common Mistakes: - Not keeping front foot flat - Turning the shoulders and not keeping them square - Pivoting on rear foot

June 6, 2017

0:36

MARINE CORPS PTFFDHAMSTRINGUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549279

https://www.dvidshub.net/video/549279/barbell-diagonal-lunge

Barbell Diagonal Lunge

June 6, 2017 | 0:36

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Barbell Diagonal Lunge

June 6, 2017 | 0:36

549277

Ammo Can Reverse Lunge

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will be in a standing position with their feet together. The Marine will either have an ammo can in each hand, or an ammo can held under the chin with handle facing out. Execution: The Marine will take a large step backward, keeping the front foot flat on the deck with toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees stopping short of touching the deck. In one motion from the bottom position the Marine will drive back up to the start position. Common Mistakes: - Not keeping the front foot flat on the deck - Not keeping knee over toe - Letting knee of back leg touch the deck

June 6, 2017

0:43

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549277

https://www.dvidshub.net/video/549277/ammo-can-reverse-lunge

Ammo Can Reverse Lunge

June 6, 2017 | 0:43

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Ammo Can Reverse Lunge

June 6, 2017 | 0:43

549274

Ammo Can Lateral Lunge

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will be in a standing position with their feet together. The Marine will either have an ammo can in each hand, or an ammo can held under the chin with handle facing out. Execution: The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position the Marine will drive back up in one motion to the start position. Common Mistakes: - Pointing toes out - Not keeping both feet flat - Dropping chest

June 6, 2017

0:45

MARINE CORPS PTFFDMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOM

https://www.dvidshub.net/video/embed/549274

https://www.dvidshub.net/video/549274/ammo-can-lateral-lunge

Ammo Can Lateral Lunge

June 6, 2017 | 0:45

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Ammo Can Lateral Lunge

June 6, 2017 | 0:45

549268

Ammo Can Forward Lunge

7 Foundational Movement – Lunge Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes Secondary Muscle Groups – N/A Preparation: The Marine will be in a standing position with their feet together. The Marine will either have an ammo can in each hand, or one ammo can held under the chin with handle facing out. Execution: The Marine will take a large step forward, placing the front foot flat on the deck with toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees stopping short of touching the deck, and the heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together. Common Mistakes: - Not keeping the front foot flat on the deck - Not keeping knee over toe - Letting knee of back leg touch the deck - Not keeping the chest up with shoulders over hips

June 6, 2017

0:45

USMCMARINE CORPS PTTECOMFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSGLUTESQUADRICEPSLUNGE

https://www.dvidshub.net/video/embed/549268

https://www.dvidshub.net/video/549268/ammo-can-forward-lunge

Ammo Can Forward Lunge

June 6, 2017 | 0:45

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Ammo Can Forward Lunge

June 6, 2017 | 0:45

529068

Camp Pendleton Force Fitness Instructor

U.S. Marine Corps Staff Sgt. Albert S. Amero, a communication electronics maintenance shop chief for 1st Light Armored Reconnaissance Battalion, 1st Marine Division, discusses the new military occupational specialty 0919-Force Fitness Instructor. (U.S. Marine Corps Video by Lance Cpl. Desiree D King)

May 31, 2017

1:15

Camp Pendleton1st Division1st LARMCIW0919Force Fitness Instructor

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https://www.dvidshub.net/video/529068/camp-pendleton-force-fitness-instructor

Camp Pendleton Force Fitness Instructor

May 31, 2017 | 1:15

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Camp Pendleton Force Fitness Instructor

May 31, 2017 | 1:15

528944

Camp Pendleton Force Fitness Instructor

U.S. Marine Corps Staff Sgt. Albert S. Amero, a Communication Electronics Maintenance Shop Chief for 1st Light Armored Reconnaissance Battalion, 1st Marine Division, discusses the new Military Occupational Specialty 0919-Force Fitness Instructor.

May 31, 2017

1:15

Camp PendletonCA1st Division1st LARMCIW0919force fitness instructor

https://www.dvidshub.net/video/embed/528944

https://www.dvidshub.net/video/528944/camp-pendleton-force-fitness-instructor

Camp Pendleton Force Fitness Instructor

May 31, 2017 | 1:15

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Camp Pendleton Force Fitness Instructor

May 31, 2017 | 1:15

527604

The Corps Report Ep. 101

This week on The Corps Report the Commandant invites the coaches of the All Blacks, New Zealand National Rugby Union Team to share their mental and physical fitness practices.

May 24, 2017

1:28

GeneralUSMCCommandantCMCRugbyNew ZealandkillMarine CorpsMarinesPitchHakaMental FitnessVisitOo-rahRobert NellerFFIAll BlacksForce Fitness Instructors.New Zealand National Rugby Union Team

https://www.dvidshub.net/video/embed/527604

https://www.dvidshub.net/video/527604/corps-report-ep-101

The Corps Report Ep. 101

May 24, 2017 | 1:28

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The Corps Report Ep. 101

May 24, 2017 | 1:28

529078

Marine Corps Physical Fitness Program

Gunnery Sgt. Anthony M. Booker, a force fitness instructor, conducts a force fitness physical training session with Marines aboard Camp H.M. Smith, Hawaii, May 23, 2017. The ultimate goal of the Marine Corps Physical Fitness Program is to optimize mental and physical performance and make all Marines more lethal, resilient and capable on the battlefield.

May 23, 2017

0:48

force fitness

https://www.dvidshub.net/video/embed/529078

https://www.dvidshub.net/video/529078/marine-corps-physical-fitness-program

Marine Corps Physical Fitness Program

May 23, 2017 | 0:48

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Marine Corps Physical Fitness Program

May 23, 2017 | 0:48

525063

Mentally Strong, Physically Fit

DARWIN, Australia -- U.S. Marines with Marine Rotational Force Darwin participated in a special physical fitness session with Chris Miller, a local strength and conditioning coach, May 12, 2017. Miller's programs focus on strengthening the mind, spirit and body to achieve total fitness. (U.S. Marine Corps video by Sgt. Emmanuel Ramos)

May 12, 2017

1:46

https://www.dvidshub.net/video/embed/525063

https://www.dvidshub.net/video/525063/mentally-strong-physically-fit

Mentally Strong, Physically Fit

May 12, 2017 | 1:46

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Mentally Strong, Physically Fit

May 12, 2017 | 1:46

517721

The Basic School

A brief overview documentary of the modern day training that takes place The Basic School aboard Marine Corps Base Quantico, VA. The Basic School trains and educates newly commissioned officers and newly appointed warrant officers for duty in the operation forces. (U.S. Marine Corps video by Cpl. Manuel A. Serrano)

April 5, 2017

7:12

USMCCombat CameraCOMCAMMACEThe Basic SchoolTECOMIOCTBSInfantry Officer CourseMartial Arts Center for ExcellenceUSMCTCOMUSMC TCOMUSMCTECOMTRNGCMDFFIForce Fitness Instructor Course

https://www.dvidshub.net/video/embed/517721

https://www.dvidshub.net/video/517721/basic-school

The Basic School

April 5, 2017 | 7:12

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The Basic School

April 5, 2017 | 7:12

548831

TRX Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with feet hip width apart and the TRX at mid-length. They will hold handles with palms facing in and elbows bent at the sides. The Marine will place tension on the TRX by slightly leaning 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. As the Marine descends, the arms will rise upwards while maintaining a bent elbow. 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: - Dropping the chest - Not keeping feet flat - Slack in the TRX

March 17, 2017

0:46

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548831

https://www.dvidshub.net/video/548831/trx-squat

TRX Squat

March 17, 2017 | 0:46

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TRX Squat

March 17, 2017 | 0:46

548828

TRX Split Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with feet hip width apart and the TRX at mid-length. They will hold the handles with palms facing in and elbows bent at the sides. The Marine will place tension on the TRX by slightly leaning back. Execution: The Marine will hold both TRX handles in front of the body at chest height with palms facing one another. They will place feet in a long, staggered stance, ensuring the hips remain square to the anchor point. With tension in the straps, the Marine will bend both knees to a 90 degree angle until the back knee hovers one inch off the ground. The Marine must ensure the back remains straight and perpendicular to the floor, keeping the eyes looking at the anchor point at all times. From the bottom position they will drive the hips straight up to the starting position. Common Mistakes: - Dropping the chest - Not dropping hips straight down between the feet - Not keeping front foot flat

March 17, 2017

0:56

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548828

https://www.dvidshub.net/video/548828/trx-split-squat

TRX Split Squat

March 17, 2017 | 0:56

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TRX Split Squat

March 17, 2017 | 0:56

548825

TRX Single Leg Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – N/A Preparation: The Marine will stand facing the anchor point with feet hip width apart and TRX at mid-length. They will hold the handles with palms facing in and elbows bent at their side. The Marine will place tension on the TRX by leaning back slightly. Execution: The Marine will pick one foot off the deck and drop the hips down toward the deck. As they are descending they will keep the chest up and foot flat on the deck. During the descent, the arms will rise upwards while maintaining a bent elbow. Once the Marine reaches 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 hips move in an arch - Dropping the chest - Not keeping the foot flat on the deck

March 17, 2017

0:42

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548825

https://www.dvidshub.net/video/548825/trx-single-leg-squat

TRX Single Leg Squat

March 17, 2017 | 0:42

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TRX Single Leg Squat

March 17, 2017 | 0:42

548820

Sandbag Single Leg Deadlift

7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstrings Secondary Muscle Groups – Lower Back Preparation: The Marine will execute a proper squat, grip the sandbag with a neutral grip (palms facing each other), and stand tall with feet, hips and shoulders positioned in a straight line. They will engage the shoulders by pulling them down and back, with the sandbag held at mid-thigh. Execution: The Marine will shift their weight on to the right or left leg. They will unlock the knee and hinge at the hips while raising the opposite leg horizontal to the deck. The Marine will maintain a flat back with shoulders and hips square to the deck. Once the hips stop moving to the rear the Marine will squeeze the glute and return to the starting position. Common Mistakes: - Rounding of the back - Turning of the shoulders or hips - Too much bend in the knee of the working leg

March 17, 2017

0:42

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESHINGE

https://www.dvidshub.net/video/embed/548820

https://www.dvidshub.net/video/548820/sandbag-single-leg-deadlift

Sandbag Single Leg Deadlift

March 17, 2017 | 0:42

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Sandbag Single Leg Deadlift

March 17, 2017 | 0:42

548817

Sandbag Shoulder Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Core, Lower back Preparation: The Marine will place the sandbag over the right or left shoulder with feet hip width apart. 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. 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: - Not keeping the shoulders square - Dropping the chest - Not keeping feet flat on the deck - Knees caving in

March 17, 2017

0:39

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548817

https://www.dvidshub.net/video/548817/sandbag-shoulder-squat

Sandbag Shoulder Squat

March 17, 2017 | 0:39

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Sandbag Shoulder Squat

March 17, 2017 | 0:39

548816

Sandbag Romanian Deadlift

7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstrings Secondary Muscle Groups – Lower Back Preparation: The Marine will execute a proper squat, grip the sandbag with a neutral grip (palms facing each other), and stand tall with feet, hips and shoulders positioned in a straight line. Feet will be hip width apart and sandbag held at mid-thigh. Execution: The Marine will slowly push the hips back while lowering the sandbag towards the deck. Shoulders will be positioned slightly over the sandbag with head and spine in a neutral position. The hinge will continue until the hips reach the Marine’s natural stopping point. The Marine will then snap the hips back forward returning to the starting position. Common Mistakes: -Rounding of the back -Turning of the shoulder or hips - Bringing the hips up before the bag and not moving as one piece

March 17, 2017

0:42

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESHINGE

https://www.dvidshub.net/video/embed/548816

https://www.dvidshub.net/video/548816/sandbag-romanian-deadlift

Sandbag Romanian Deadlift

March 17, 2017 | 0:42

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Sandbag Romanian Deadlift

March 17, 2017 | 0:42

548813

Sandbag Overhead Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – Shoulders Preparation: The Marine will clean the sandbag so the bag rests on top of the knuckles. They will press the bag above the head until their elbows are locked out and their biceps are even with the ears. 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, feet flat on the deck and the sandbag directly overhead. 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: - Not keeping elbows locked out - Dropping the chest - Not keeping feet flat on the deck - Knees caving in - Feet pronating

March 17, 2017

0:41

MARINE CORPS PTFFDSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMQUADRICEPSGLUTES HAMSTRINGS

https://www.dvidshub.net/video/embed/548813

https://www.dvidshub.net/video/548813/sandbag-overhead-squat

Sandbag Overhead Squat

March 17, 2017 | 0:41

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Sandbag Overhead Squat

March 17, 2017 | 0:41

548810

Sandbag Good Morning

7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstrings Secondary Muscle Groups – Lower Back Preparation: The Marine will execute a proper squat, grip the sandbag with a neutral grip (palms facing each other), and stand tall with feet, hips and shoulders positioned in a straight line. The Marine will then clean the sand bag and shoulder press, placing the sandbag across the traps and shoulders behind the head. The elbows will point straight down toward the deck with shoulders slightly back and down. Execution: Begin by pushing the hips back, keeping the head and spine neutral. The sandbag should be pulled tight against the traps, not against the neck. Once the hips reach their natural stopping point the Marine will drive the hips forward, returning to the starting position. Common Mistakes:-Rounding of the back -Too much bending of the knees - Keep bending over even after the hips stop moving back

March 17, 2017

0:44

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESHINGE

https://www.dvidshub.net/video/embed/548810

https://www.dvidshub.net/video/548810/sandbag-good-morning

Sandbag Good Morning

March 17, 2017 | 0:44

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Sandbag Good Morning

March 17, 2017 | 0:44

548733

Kettlebell Goblet Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will squat straight down with feet hip width apart. Keeping their back flat, they will grab the kettlebell with an overhand grip on the horns and stand straight up. The handles will be under their chin, keeping the bell in the center of their chest. 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. They will try to pull the kettlebell apart by the horns to lock in the upper back. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position. Common Mistakes: - Dropping the chest - Rounding the upper back - Not keeping feet flat on the deck

March 17, 2017

0:47

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMCTCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548733

https://www.dvidshub.net/video/548733/kettlebell-goblet-squat

Kettlebell Goblet Squat

March 17, 2017 | 0:47

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Kettlebell Goblet Squat

March 17, 2017 | 0:47

548726

Hexbar Deadlift

7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstring Secondary Muscle Groups – Lower Back, Quadriceps Preparation: The Marine will step into the center of the hexagon with feet hip width apart. They will unlock the knees and hinge at the hips until max load can be felt in the hamstrings and glutes. The Marine will drop the hips down, keeping the chest up until the Marine can grasp the bar with a neutral grip. Execution: The Marine will stand up, moving the shoulders and hips with the bar ascending at the same time. From the top of the motion the Marine will unlock the hips and reverse the motion, returning to the starting position. Common Mistakes: - Rounding of the back - Bringing the hips up first and not moving as one piece

March 17, 2017

0:33

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESHINGE

https://www.dvidshub.net/video/embed/548726

https://www.dvidshub.net/video/548726/hexbar-deadlift

Hexbar Deadlift

March 17, 2017 | 0:33

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Hexbar Deadlift

March 17, 2017 | 0:33

548725

Dumbbell Split Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will grasp a dumbbell in each hand with elbows locked out. They will then stagger their feet and allow the dumbbells to hang at their sides. The feet will be in line with the hip joint. Execution: The Marine will drop their hips straight down keeping the front foot flat and the knee behind the toes on the forward leg. From the bottom position they will drive their hips straight up to the starting position. Common Mistake: - Dropping the chest - Not getting a wide enough staggered stance - Letting the hips go forward and not straight down

March 17, 2017

0:35

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548725

https://www.dvidshub.net/video/548725/dumbbell-split-squat

Dumbbell Split Squat

March 17, 2017 | 0:35

View Video

Dumbbell Split Squat

March 17, 2017 | 0:35

548723

Dumbbell Single Leg Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will stand on top of a box or bench and grasp a dumbbell in each hand. They will curl the dumbbells up so they are resting on the front of the shoulders with the upper arms parallel to the deck. The Marine will only have one foot on the box, the other will be hanging off the box. Execution: The Marine will drop the hips down toward the deck. As they are descending, they will keep the chest up and their foot flat on the box. Once the Marine reaches the bottom of their squat, they will press into the box and drive the hips back up to their starting position. The foot hanging off the box should not touch the deck. Common Mistakes: - Rounding out in the upper back - Not keeping the foot flat - Letting the knee cave in

March 17, 2017

0:39

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548723

https://www.dvidshub.net/video/548723/dumbbell-single-leg-squat

Dumbbell Single Leg Squat

March 17, 2017 | 0:39

View Video

Dumbbell Single Leg Squat

March 17, 2017 | 0:39

548720

Dumbbell Single Leg Deadlift

7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstring Secondary Muscle Groups – Lower Back Preparation: The Marine will grasp two dumbbells with an overhand grip. They will stand up tall with shoulders blades down and back, while maintaining neutral head and spine making sure the dumbbells are held at mid-thigh. Execution: The Marine will lift one leg off the deck. They will lower the dumbbells toward the deck, while raising the lifted leg back behind and horizontal to the deck. Maintaining a straight back and the knee of the supporting leg slightly bent, the Marine will keep the hip and knee of the lifted leg extended throughout the movement. Once max load is felt in the glutes and hamstring, they will return to the original position by raising the torso and lowering the lifted leg. Common Mistakes: - Rounding of the back - Turning of the shoulders or hips - Too much bend in the knee of the working leg

March 17, 2017

0:41

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESHINGE

https://www.dvidshub.net/video/embed/548720

https://www.dvidshub.net/video/548720/dumbbell-single-leg-deadlift

Dumbbell Single Leg Deadlift

March 17, 2017 | 0:41

View Video

Dumbbell Single Leg Deadlift

March 17, 2017 | 0:41

548454

Dumbbell Lateral Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will grasp a dumbbell in each hand and curl them up so they are resting on the front on the shoulder. They will take a wider-than-shoulder-width-apart stance with toes pointing forward. Execution: The Marine will shift their weight over one leg and drop the hips down toward the deck while keeping the opposite leg straight. From the bottom they will push their hips back up to the starting position. Common Mistakes: - Letting the toes point out - Dropping the chest - Not keeping both feet flat on deck

March 17, 2017

0:38

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548454

https://www.dvidshub.net/video/548454/dumbbell-lateral-squat

Dumbbell Lateral Squat

March 17, 2017 | 0:38

View Video

Dumbbell Lateral Squat

March 17, 2017 | 0:38

548450

Dumbbell Bulgarian Split Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will grasp a dumbbell in each hand with elbows locked out. The dumbbells will fall to the sides of the body. Depending on their height and flexibility, the Marine will use an 18 to 24” box. The Marine will place the back foot on top of the box, keeping the feet in line with the hip joint. Execution: The Marine will drop their hips straight down keeping the front foot flat and the knee behind the toes on the forward leg. From the bottom position they will drive their hips straight up to the starting position. Common Mistake: - Dropping the chest - Not getting a wide enough staggered stance - Letting the hips go forward and not straight down

March 17, 2017

0:40

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548450

https://www.dvidshub.net/video/548450/dumbbell-bulgarian-split-squat

Dumbbell Bulgarian Split Squat

March 17, 2017 | 0:40

View Video

Dumbbell Bulgarian Split Squat

March 17, 2017 | 0:40

548447

Buddy Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: A Marine will lift their partner to the fireman’s carry position. The Marine performing the squat will be standing tall with the feet hip width apart and the core engaged. The Marine being carried will use the free hand to support the lumbar curve of the other Marine’s lower 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 the feet flat on the deck. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position. Common Mistakes: - Dropping the chest - Letting the partner on the back drape on the shoulders - Not keeping feet flat

March 17, 2017

0:45

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548447

https://www.dvidshub.net/video/548447/buddy-squat

Buddy Squat

March 17, 2017 | 0:45

View Video

Buddy Squat

March 17, 2017 | 0:45

548445

Buddy Power Up

7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstring Secondary Muscle Groups – Lower Back, Quadriceps Preparation: One Marine will lay flat on the deck in a modified position of attention. The other Marine will approach the Marine on the deck, from the direction of the head. In order to initiate the starting position, the Marine standing will execute a proper squat and position the hands under the shoulders or in the armpits of the Marine on the deck. Execution: The Marine performing the power-up will deadlift the Marine on the deck and position a leg behind the Marine. The Marine standing will rotate the hands until the fingers are oriented upward and continue to drive with the body until both Marines are standing. The Marine will then slowly and safely lower the Marine back to the deck in the reverse order. Common Mistakes: - Rounding of the back. - Bringing the hips up first and not moving as one piece.

March 17, 2017

0:41

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESHINGE

https://www.dvidshub.net/video/embed/548445

https://www.dvidshub.net/video/548445/buddy-power-up

Buddy Power Up

March 17, 2017 | 0:41

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Buddy Power Up

March 17, 2017 | 0:41

548443

Body Weight Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will be standing tall with the feet hip width apart, arms at their sides, and the core engaged. 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. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position. Common Mistakes: - Dropping the chest - Not keeping feet flat

March 17, 2017

0:32

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548443

https://www.dvidshub.net/video/548443/body-weight-squat

Body Weight Squat

March 17, 2017 | 0:32

View Video

Body Weight Squat

March 17, 2017 | 0:32

548441

Barbell Split Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will stand under the bar so that it runs across the back of the shoulders with a slight bend in the knees and feet hip width apart. They will extend the legs, lift the bar off the rack, and step back to clear the rack. They will then take a step forward so they are in a staggered stance with the heel of the rear foot off the deck. Execution: The Marine will drop their hips straight down between their feet, keeping the front foot flat and ensuring the knee stays behind the toes on the forward leg. From the bottom position they will drive their hips straight up to the starting position. Common Mistake: - Dropping the chest - Not getting a wide enough staggered stance - Letting the hips go forward and not straight down

March 17, 2017

0:42

MARINE CORPS PTFFDSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPSHASTRINGS

https://www.dvidshub.net/video/embed/548441

https://www.dvidshub.net/video/548441/barbell-split-squat

Barbell Split Squat

March 17, 2017 | 0:42

View Video

Barbell Split Squat

March 17, 2017 | 0:42

548437

Barbell Romanian Deadlift

7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstring Secondary Muscle Groups – Lower Back Preparation: The Marine will grasp the bar shoulder width apart with an overhand grip. They will stand up tall while maintaining neutral head and spine, making sure the bar is held at mid-thigh. Execution: The Marine will unlock knees slightly and hinge at the hips keeping the bar close to the body. They will keep the shoulders back and down as they descend until the hips naturally stop moving and max load can be felt in the hamstrings and glutes. From the bottom of the motion the Marine will squeeze the glutes and return to the starting position. Common Mistakes: - Rounding in the back - Bending over and not hinging at the hips - Letting the bar get away from the body

March 17, 2017

0:38

MARINE CORPS PTFFDHAMSTRINGSMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESHINGE

https://www.dvidshub.net/video/embed/548437

https://www.dvidshub.net/video/548437/barbell-romanian-deadlift

Barbell Romanian Deadlift

March 17, 2017 | 0:38

View Video

Barbell Romanian Deadlift

March 17, 2017 | 0:38

548436

Barbell Overhead Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Shoulders Preparation: The Marine will grasp the bar with an over hand grip and press it overhead. The bar, when the arms are locked out, should be six inches from the top of the Marine’s head. Adjust the distance of the grip to achieve this position. When looking from the side, a line from the bar should drop straight down and pass through the shoulder, hip, knee, ankle and mid foot. Execution: The Marine will try to arc the bar while engaging the shoulders and lats to stabilize the bar. They 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, feet flat on the deck and bar over the mid foot. Once the Marine gets to the bottom of their squat they will press into the floor and drive the hips back up to their starting position. Common Mistakes: - Dropping chest and letting shoulders roll back - Letting feet come off the deck - Not keeping elbows locked out - Knees caving in - Arms falling forward

March 17, 2017

0:57

MARINE CORPS PTFFDHAMSTRINGSSQUATMARINE CORPS FITNESSUSMC TCOMFFIFORCE FITNESSUSMC TECOMGLUTESQUADRICEPS

https://www.dvidshub.net/video/embed/548436

https://www.dvidshub.net/video/548436/barbell-overhead-squat

Barbell Overhead Squat

March 17, 2017 | 0:57

View Video

Barbell Overhead Squat

March 17, 2017 | 0:57

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