CLIMBING DRILL 2, EXERCISE 2: HEEL HOOK Purpose: This exercise develops the ability to raise the legs from a hanging position and hook the feet securely on the bar (Figure 9-30 ). Starting Position: Extended hang using the alternating grip, left or right. Cadence: SLOW Count: Check Points: Precaution: Refer to paragraph 9-43 for spotting.
CLIMBING DRILL 2, EXERCISE 5: ALTERNATING GRIP PULL-UP Purpose: This exercise develops the ability to pull the body upward while hanging with an alternating grip (Figure 9-33). Starting Position: Extended hang using the alternating grip, left or right. Cadence: MODERATE Count: Check Points: Precaution: Refer to paragraph 9-42 for spotting.
STRENGTH TRAINING CIRCUIT, STATION 2: STRAIGHT-LEG DEAD LIFT Purpose: This exercise develops strength, endurance, and mobility of the lower back and lower extremities (Figure 9-36). Starting Position: Straddle stance holding the kettlebells in the front of the legs using a pronated grip (hands facing the thighs). Keep the legs straight, with the knees slightly bent throughout the exercise. …
STRENGTH TRAINING CIRCUIT, STATION 10: LEG TUCK Purpose: This exercise develops the abdominal, hip flexor, and grip strength essential to climbing a rope (Figure 9-45). Starting Position: Extended hang using the alternating grip, left or right. Cadence: SLOW Count: Check Points: Precaution: N/A Movement to Station 1: Backward run.
GUERRILLA DRILL, EXERCISE 2: LUNGE WALK Purpose: This exercise develops the leg power needed to move both vertically and horizontally (Figure 9-47). Starting Position: Straddle stance. Movement: Walk forward, starting with the left foot, stepping as in the forward lunge. Lightly touch the knee of the rear leg to the ground with each step. Without returning to the starting …
STRENGTH TRAINING CIRCUIT, STATION 5: PULL-UP OR STRAIGHT-ARM PULL PULL-UP Purpose: This exercise develops the ability to pull the body upward while hanging (Figure 9-39). Starting Position: Extended hang using the overhand grip. Cadence: MODERATE Count: Check Points: Precaution: N/A Movement to Station 6: Run. STRAIGHT-ARM PULL Purpose: This exercise develops the ability to initiate the pull-up motion and maintain a contraction …
STRENGTH TRAINING CIRCUIT, STATION 3: FORWARD LUNGE Purpose: This exercise develops functional leg strength, promotes trunk stability and safely trains Soldiers to lift objects off the ground in front of them (Figure 9-37). Starting Position: Straddle stance holding the kettlebells at the sides using a neutral grip. Cadence: SLOW Count: Check Points: Precautions: Do not allow the forward knee to …
STRENGTH TRAINING CIRCUIT, STATION 7: BENT-OVER ROW Purpose: This exercise strengthens the shoulders, upper back, and biceps muscles (Figure 9-42). Starting Position: Forward leaning stance with the arms hanging straight in front of the legs and the hands holding the kettlebells using a neutral grip (palms facing inward). Cadence: SLOW Count: Check Points: Precaution: N/A Movement to Station 8: Laterals (right). Refer …
STRENGTH TRAINING CIRCUIT, STATION 4: 8-COUNT STEP-UP Purpose: This exercise develops strength in the hips and legs and promotes trunk stability (Figure 9-38). Starting Position: Straddle stance holding the kettlebells at the sides using a neutral grip. Cadence: SLOW Count: Check Points: Precautions: Do not allow the forward knee to go beyond the toes of the forward foot or waiver …
STRENGTH TRAINING CIRCUIT, STATION 6: SUPINE CHEST PRESS Purpose: This exercise strengthens the muscles of the chest, shoulders, and triceps muscles (Figure 9-41). Starting Position: Supine position with the knees bent at 90 degrees and the feet 8 to 12 inches apart and flat on the ground. Hold the kettlebells in front of the shoulders using a pronated …