STRENGTH TRAINING CIRCUIT, STATION 1: SUMO SQUAT
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
Count:
- Squat while leaning slightly forward from the waist with the head up. Move downward until the upper legs parallel the ground.
- Return to the starting position.
- Repeat count 1.
- Return to the starting position.

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).
Latest posts by George N. (see all)
- Elevated Risk of Problem Gambling in Military Populations - April 15, 2025
- Battalion S1 Officer – Roles and Responsibilities - March 26, 2025
- Army Distance Learning Courses 2025 – Max your Points Guide - March 26, 2025