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Sumo Squat
From: FM 7-22 October 2012
Purpose: This exercise develops strength and mobility of the hips, legs, and lower back muscles (Figure 9-35).
Starting Position: Straddle stance with the feet slightly wider than the shoulders and the toes pointing outward. Hold a single kettlebell with both hands, in front of the body, using a pronated grip (palms facing the body).
Cadence: SLOW
  1. Squat while leaning slightly forward from the waist with the head up. Move downward until the upper legs parallel the ground.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.

Figure 9-35. Sumo squat
Check Point:
  • At the end of count 1, the shoulders, knees, and balls of the feet should be aligned.
  • Keep heels on the ground and back straight throughout the exercise.
Precautions:  Always perform this exercise at a slow cadence. Do not allow the legs to lower beyond parallel to the ground on count 1. Doing so would increase the stress on the knees.
Movement to Station 2: Verticals (refer to Chapter 10, Endurance and Mobility Activities, Figure 10-4).

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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