Squat (Clubbell Flag)

Exercise Name: ​Squat (Clubbell Flag)

• Exercise description:

  • Initiate the Flag Press: Take a deep breath. Press the clubbell straight forward and slightly up away from your body.

  • Lock the Elbows: Flex your triceps to achieve full elbow lockout. Rotate your elbows underneath to keep your shoulders from shrugging.

  • Descend into the Squat: Simultaneously as you press to a flag position, hinge your hips back and lower down into a squat.

  • Maintain Arm Height: As you reach the bottom of the squat (thighs parallel to the floor), keep your arms locked straight out at shoulder height. Do not let the clubbell drop toward the floor.

  • Drive Upwards: Keep your weight firmly in your heels. Squeeze your glutes and drive through the floor to stand back up toa full hip extension.

  • Recover to Order: Once standing completely upright, maintain the flag hold briefly, then pull your elbows back down to your ribs to return the clubbell to the starting order position.

• Technique that must be performed to count: Must start and stop fully standing. Thighs are parallel to the ground in the squat position. Arms must remain fully extended and parallel to the ground.

• # of repetitions before shooting: 10

• Casual division modifier: Lighter weight, body weight, or less reps

• Exercise equipment needed: Clubbells, or sledgehammers