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Sumo Squat

A wide-stance squat holding one kettlebell in front of the body.

Demonstration

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

Sumo Squat: official ATP 7-22.02 photo sequence (figure 13-1, STC1 Sumo Squat) showing the positions of the exercise in order.
Figure 13-1. STC1 Sumo Squat · ATP 7-22.02, p. 13-2 (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

Strength Training Circuit, station 1

Slow cadence (50 counts per minute)One minute of repetitions at the station, resting if necessary or adjusting the weight and range of movement.

Starting position

Straddle Stance with the feet slightly wider than the shoulders and toes pointing out, holding one kettlebell with both hands in front of the body, palms facing the body.

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. Squat, leaning slightly forward from the waist with the head up, until the upper legs are parallel to the ground.
  2. 2Count 2. Reverse the movement to the starting position.
  3. 3Count 3. Repeat count 1.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 13-1, 13-3, p. 13-1, Figure 13-1 (opens the official PDF)

What it develops

The first station of the Strength Training Circuit, a total-body resistance circuit that promotes muscular endurance.

Focus: Thighs, Hips

Form

Drawn from the cited instructions.

Cues

  • Keep the head up.
  • Squat until the upper legs are parallel to the ground.

Cautions

  • Adjust the weight and range of movement to match the required performance.