PURPOSE
The Sumo Squat is the first exercise in the Strength Training Circuit.
The starting position for the Sumo Squat is the Straddle Stance position 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, palms pronated to face the body.
Figure 13-1 shows the exercise as a Soldier conducts it for one minute at station 1 of the Strength Training Circuit.
CADENCE
The cadence is always slow:
STARTING POSITION
The starting position for the Sumo Squat is the Straddle Stance position 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, palms pronated to face the body.
COUNT
● On count 1, squat while leaning slightly forward from the waist with the head up.
Move downward until the upper legs are parallel to the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
REPETITIONS
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
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.