The Bend and Reach

EXERCISE 1: BEND AND REACH

Purpose: This exercise develops the ability to squat and reach through your legs. It also serves to prepare your spine and extremities for more vigorous movements, moving the hips and spine through full flexion (Figure 8-1).

Starting Position: Straddle stance with arms overhead, palms facing inward, fingers and thumbs extended and

joined.

Cadence: SLOW

Count:

1. Squat with the heels flat as your spine rounds forward to allow the straight arms to reach as far as possible between your legs.

2. Return to the starting position.

3. Repeat count one.

4. Return to the starting position.

Figure 8-1

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 your 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 one position in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this may place an excessive load on the back