The Best Exercises for Firefighters
I get asked all the time what's the best exercise. Well, the best exercises for firefighters are not the ones that will have you looking good on the beach. They are the ones that could potentially keep you alive when you need your strength the most.
Object Carry Up Stairs
Sled Drag Series
- The backward sled drag is done with both hands facing each other, gripping a rope that is attached to a sled (or weight plates). Simply take a step backward, one step at a time for the desired distance.
- The lateral sled drag is done one side at a time. While gripping the rope with one hand, arm fully extended, take one step at a time for the desired distance.
- The forward sled drag is done with your both hands gripping the rope, arms fully extended in back of you. Be sure to keep a 45-degree angle from the back of your head to your heels. Drive your legs forward in a marching motion as you maintain the angle in your back and make your forward progress.
- The overhead sled drag is meant to simulate the firefighter pulling hose off of the fire engine. With the rope over your one shoulder lean forward with your core engaged and make your forward progress.
Weighted Chin Ups
Medicine Ball Slam Series
- The overhead med ball slam begins by standing holding a medicine ball over your head. Explosively slam the ball downward to the ground right in front of your feet. Catch the ball as it comes up and return to the starting position. Repeat for the desired reps, as you slam the ball as if you’re trying to break a hole in the ground. Keep your core engaged as you move and watch out for your feet.
- For the lateral med ball toss, stand holding a medicine ball in front of you with arms extended. Rotate your hips and powerfully throw the ball into a nearby wall. Catch the ball and reverse the motion to return to the starting position. That's one rep. Complete all prescribed repetitions on one side before switching.