“Y” Squat

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CONDITIONING DRILL 3, EXERCISE 1: “Y” SQUAT

Purpose: This exercise develops strength, endurance, and mobility of the lower back and lower extremities (Figure 9-12).

Starting Position: Straddle stance with shoulder blades pulled rearward with arms overhead and palms inward.

Cadence: SLOW

Count:

  1. Squat with arms overhead (forming a “Y”) without allowing the back to round.
  2. Return to the starting position by tightening the buttocks and driving upward.
  3. Repeat count 1.
  4. Return to the starting position.
Figure 9-12. “Y” squat

Check Points:

  • During count 1, lower the body as far as possible without rounding the back, keeping the shoulders drawn rearward, arms forming a “Y” overhead.
  • Tighten the buttocks and drive the trunk upward to return to the starting position.
  • Heels remain on the ground throughout the exercise.

Precaution: N/A

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