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- [Woman] Barbell split squat.

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The Marine will stand under the bar so that it runs across

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the back of the shoulders, with a slight bend in the knees,

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and the feet hip-width apart.

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They will extend the legs, lift the bar off the rack,

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and step forward to clear the rack.

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They will then take a step forward so they are in

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a stagger stance, with the heel of the rear foot

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off the deck.

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Execution.

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The Marine will drop their hips straight down

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between their feet, keeping the front foot flat,

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and ensuring the knee stays behind the toes

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on the forward leg.

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From the bottom position, they will drive their hips

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straight up to the starting position.