PREPARATION DRILL, EXERCISE 5: SQUAT BENDER
Purpose: This exercise develops strength, endurance, and flexibility of the lower back and lower extremities (Figure 8-5).
Starting Position: Straddle stance with hands on hips.
Cadence: SLOW
Count:
- Squat while leaning slightly forward at the waist with the head up and extend the arms to the front, with arms parallel to the ground and palms facing inward.
- Return to the starting position.
- Bend forward and reach toward the ground with both arms extended and palms inward.
- Return to the starting position.
Figure 8-5. Squat bender
Check Points:
- At the end of count 1, the shoulders, knees, and the balls of the feet should be aligned. The heels remain on the ground and the back is straight.
- On count 3, bend forward, keeping the head aligned with the spine and the knees slightly bent. Attempt to keep the back flat and parallel to the ground.
Precaution: This exercise is always performed at a slow cadence. Allowing the knees to go beyond the toes on count 1 increases stress to the knees.