STANDARD
Purpose
The Bend and Reach is the first exercise in the Preparation Drill.
By flexing the trunk, hips, and knees, and extending the shoulders, the Bend and Reach prepares the Soldier for more vigorous activity such as squatting, rolling, and climbing.
Cadence
Soldiers conduct the movement in formation at a slow cadence.
Starting Position
● The starting position for the Bend and Reach is the Straddle Stance position with the arms overhead, elbows fully extended, palms facing inward, fingers and thumbs extended and joined.
Count
● On count 1, move from the starting position into a partial squat with the heels remaining on the ground.
Round the spine to allow the arms to reach as far as possible between the legs.
The neck flexes to tuck the chin and head and to allow the Soldier to look to the rear.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Check Points
● From the starting position, ensure that Soldiers have their hips set, their abdominals tight and their arms fully extended overhead.
● The neck flexes to allow the gaze to the rear. This brings the head in line with the bend of the trunk.
● The heels and feet remain flat on the ground.
● On counts 2 and 4, do not go past the starting position.
Precautions
This exercise is always performed at a slow cadence.
To protect the back, move into the count 1 position in a slow, controlled manner.
Do not bounce into or out of this position, as this may place an excessive load on the back.
BEND AND REACH (MODIFIED)
The Bend and Reach (see figure 3-14) may be modified by decreasing the range of motion of the spine and the squat, and by limiting the use of one or both arms.
Figure 3-14 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Bend and Reach is the Straddle Stance position with hands on hips.
Count
● On count 1, move from the starting position into a partial squat with the heels remaining on the ground.
Lean forward at the waist, keeping the spine straight and reaching to the ground with straight arms.
● On count 2, return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.