7 Foundational Movement – Squat
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – Lower back
Preparation:
The Marine will squat down and pick the kettlebell up by the horns and hold it under the chin with the bell in the center of the chest. They will stand facing away from an 18 to 24 inch box, with feet hip width apart and a gap of 4 to 6 inches between their heels and the front of the box.
Execution:
The Marine will begin by lifting one foot off the deck while keeping the leg straight. While trying to pull the handle of the kettlebell apart they will break at the hips and squat down on the single leg until the glutes touch the top of the box. The Marine will keep their chest up, back flat, and the heel on the deck of the leg they are squatting on. They should lightly touch the top of the box and drive back up to the starting position. They should never relax on top of the box.
Common Mistakes: - “Sitting” on the box
- Dropping the chest
- Not keeping the squatting leg’s foot flat

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