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    Sandbag Bear Hug Squat

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    7 Foundational Movement – Squat
    Primary Muscle Groups – Glutes, Hamstrings, Quadriceps
    Secondary Muscle Groups – Lower Back
    The Marine will pick up the sandbag so it is positioned vertically. They will wrap their arms around the middle of the bag so half the sand is trapped in the top half and half the sand is in the bottom half of the bag. The Marine will pull their shoulders down and back while pulling the elbows into the ribs.
    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 and feet flat on the deck. The Marine must maintain tension in the upper back and arms so as to not allow sand to shift from the top to the bottom half. 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: - Letting the sand shift from top to bottom
    - Dropping the chest
    - Not keeping feet flat
    - Knees caving in



    Date Taken: 03.17.2017
    Date Posted: 09.11.2017 14:49
    Category: B-Roll
    Video ID: 548802
    VIRIN: 170907-M-JT909-011
    Filename: DOD_104811876
    Length: 00:00:51
    Location: QUANTICO, VA, US 

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