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    Barbell Front Squat

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    7 Foundational Movement – Squat
    Primary Muscle Groups – Glutes, Hamstrings, Quadriceps
    Secondary Muscle Groups – Lower Back
    The Marine will un-rack the bar so the hands are under the bar, palms up, with the upper arms parallel to the deck. The bulk of the bar is supported on the front of the shoulders and the feet are hip width apart. The Marine will stand up tall keeping the shoulders, hips, knees, and ankles in a straight line.
    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 elbows parallel to the deck, 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
    - Dropping the elbows
    - Not keeping feet flat on the deck



    Date Taken: 03.17.2017
    Date Posted: 09.07.2017 13:02
    Category: Package
    Video ID: 548433
    VIRIN: 170906-M-JT909-006
    Filename: DOD_104808597
    Length: 00:00:45
    Location: QUANTICO, VA, US 

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