The Navy SEAL Physical Fitness Guide 265
Appendix A. Weight Lifting Techniques
Exercise Instruction Diagram
Hips and Legs
Squats- Place barbell across shoulders on
upper back. DO NOT place bar directly
on neck. - Keep head up, back straight and
feet slightly wider than shoulder
width. Point toes out. Keep back
perpendicular to floor. - Squat in a controlled motion until
upper thighs are parallel to floor. - Pause. Return to standing position.
- Inhale squatting down, exhale
standing up.
Lunge- Stand with feet shoulder-width
apart, bar resting on back of
shoulders. - Lunge forward with one leg,
bending it until thigh is parallel to
floor. Do not let front knee bend so it
moves in front of toes. - Pause. Return to standing position.
Repeat with other leg. Inhale lunging,
exhale standing up.