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Bend and Reach

A slow partial squat with a rounded spine that reaches the arms back between the legs.

Preparation Drill, exercise 1 of 10

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Bend and Reach: official ATP 7-22.02 photo sequence (figure 3-1, PD1 Bend and Reach) showing the positions of the exercise in order.
Figure 3-1. PD1 Bend and Reach · ATP 7-22.02, p. 3-1 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Preparation Drill, exercise 1 of 10

Slow cadence (50 counts per minute)

Starting position

Straddle Stance, arms overhead with elbows straight, palms facing in, fingers and thumbs extended and joined.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Counts

  1. 1Count 1. Drop into a partial squat with heels down, round the spine, and reach the arms as far back between the legs as possible. Tuck the chin to look to the rear.
  2. 2Count 2. Return to the starting position.
  3. 3Count 3. Repeat count 1.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 3-3, p. 3-1, Figure 3-1 (opens the official PDF)

What it develops

Flexes the trunk, hips, and knees and extends the shoulders to prepare for squatting, rolling, and climbing.

Focus: Trunk, Hips, Knees, Shoulders

Form

Drawn from the cited instructions.

Cues

  • Keep the heels on the ground.
  • Round the spine and tuck the chin to look to the rear.