Barbell Front Squat

QUANTICO, VA, UNITED STATES

03.17.2017

Video by Capt. Matthew Holfinger   

U.S. Marine Corps Training and Education Command   

7 Foundational Movement – Squat
Primary Muscle Groups – Glutes, Hamstrings, Quadriceps
Secondary Muscle Groups – Lower Back
Preparation:
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.
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 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