Squat

Exercise Name: ​Squat

• Exercise description:

  • Foot Placement: Stand with your feet shoulder-width apart, with your toes slightly pointed outward (about 5 to 20 degrees). This stance helps maintain balance and proper alignment during the squat.

  • Bar Placement: If using a barbell, position it across your upper back, resting on your trapezius muscles (not your neck). For dumbbells, hold them at shoulder height or let them hang at your sides.

  • Grip: For a barbell squat, use an overhand grip slightly wider than shoulder-width. Keep your elbows pointed down to maintain stability.

  • Descent: Begin the squat by pushing your hips back and bending your knees. Keep your back straight and core engaged. Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.

  • Ascent: Drive through your heels to push your body back up to the starting position. Ensure your knees track in line with your toes throughout the movement to avoid injury.

• Technique that must be performed to count: Must start and stop fully standing. Thighs are parallel to the ground in the squat position. Your butt must touch the chair, box, or bucket that will be used to score the downward deep squat position.

• # of repetitions before shooting: 5-10. May keep the weight bag on shoulder during shooting.

• Casual division modifier: Lighter weight, body weight.

• Exercise equipment needed: Sandbags, ammo cans, dumbbells, kettlebells.