Squat ► squat

Individual work

Keep your feet shoulder-width apart and hold the weapon in front of your chest with your arms bent (barrel pointing to the side). Bend your knees to a right angle (back of thighs/calves) and stretch back to the starting position.

Attetion:
Walk backwards with your buttocks and not forwards with your knees. Keep your back straight throughout the entire movement (tighten your abdominal muscles), distribute your weight over your entire foot and push your knees outwards (do not tilt them inwards). A support under the heels can make the exercise easier.

Lighten:
Without a backpack

Harden:
Backpack loaded with an additional 3kg (water bottles)

Material per participant: Tenue CNK 420

Additional material: 2 PET bottles (1.5 litres)