Sandbag 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 clean the sandbag to the front rack position so the sandbag is resting on the front of the shoulders. The upper arms are parallel to the deck. The Marine will stand tall with 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. The Marine’s weight should be evenly distributed throughout their feet. 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, ensuring their feet stay flat on the floor and the knees do not cave in.
Common Mistakes: - Dropping the chest
- Dropping the elbows
- Not keeping feet flat on the deck
- Knees caving in

• Date Taken: 03.17.2017
• Date Posted: 09.11.2017 14:49
• Category: B-Roll
• Video ID: 548807
• VIRIN: 170907-M-JT909-012
• Filename: DOD_104811887
• Length: 00:00:48
• Location: QUANTICO, VA, US