WEBVTT

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- [Woman] Barbell front squat.

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The Marine will unrack the bar so the hands

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are under the bar, palms up, with the upper arms

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parallel to the deck.

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The bulk of the bar is supported on the front

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of the shoulders, and the feet are hip-width apart.

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The Marine will stand up tall, keeping the shoulders,

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hips, knees, and ankles in a straight line.

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Execution.

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The Marine will drop the hips down toward the deck,

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while trying to externally rotate the feet, referred to as

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tearing the newspaper.

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As they descend they will keep the elbows parallel

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to the deck, chest up, and feet flat on the deck.

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Once the Marine reaches the bottom of their squat,

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they will press into the floor and drive the hips

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back up to the starting position.