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7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – ShouldersPreparation: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
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Marine Corps PTffdhamstringsSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESQUADRICEPS
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