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7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, Hamstring Secondary Muscle Groups – Lower Back Preparation: The Marine will step up so their feet are under the bar and hip width apart .They will unlock the knees slightly and hinge at the hips until max load can be felt in the hamstrings and glutes. They will then drop the hips down, keeping the chest up until the Marine can grasp the bar with an overhand grip. Execution: The Marine will stand up keeping the bar close to their body. The shoulders, hips, and bar should travel up at the same time. From the top of the motion the Marine will unlock the hips and reverse the motion, returning to the starting position. Common Mistakes: - Rounding of the back - Bringing the hips up first and not moving as one piece