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7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstrings, Quadriceps Secondary Muscle Groups – ShouldersPreparation: 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
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Marine Corps PTffdSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMQUADRICEPSGLUTES HAMSTRINGS
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