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7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, HamstringsSecondary 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
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Marine Corps PTffdhamstringsMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESHINGE
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