1
00:00:01,090 --> 00:00:02,480
Sandbag front squat.

2
00:00:03,170 --> 00:00:06,050
The marine will clean the sandbag to the front rack position,

3
00:00:06,079 --> 00:00:08,789
so the sandbag is resting on the front of the shoulders.

4
00:00:09,079 --> 00:00:11,109
The upper arms are parallel to the deck.

5
00:00:11,359 --> 00:00:13,229
The marine will stand tall with shoulders,

6
00:00:13,409 --> 00:00:13,640
hips,

7
00:00:13,760 --> 00:00:14,069
knees,

8
00:00:14,079 --> 00:00:15,829
and ankles in a straight line.

9
00:00:16,559 --> 00:00:17,399
Execution.

10
00:00:17,719 --> 00:00:19,479
The marine will drop the hips down toward the

11
00:00:19,479 --> 00:00:21,989
deck while trying to externally rotate the feet,

12
00:00:22,239 --> 00:00:25,159
referred to as tearing the newspaper as they descend.

13
00:00:25,809 --> 00:00:27,750
They will keep the elbows parallel to the deck,

14
00:00:27,950 --> 00:00:28,569
chest up,

15
00:00:28,579 --> 00:00:30,180
and feet flat on the deck.

16
00:00:30,590 --> 00:00:33,819
The marine's weight should be evenly distributed throughout their feet.

17
00:00:34,229 --> 00:00:36,240
Once the marine gets to the bottom of their squat,

18
00:00:36,349 --> 00:00:40,279
they will press into the floor and drive the hips back up to their starting position,

19
00:00:40,590 --> 00:00:43,909
ensuring their feet stay flat on the floor and the knees do not cave in.