THE FOUR PILLARS OF TACTICAL STRENGTH: LIFTING, CARRYING, DRAGGING AND PUSHING

Regardless of whether you are in the Fire Service, Police, SES or Ambulance, no matter if you’re career or volunteer, whether your days in the field are behind you or you’re a new recruit, as a first responder, your body should be capable of four key movements at a moments notice.

Lifting, carrying, dragging, and pushing are all basic human movement patterns. We learn them at an exceptionally young age, and we use them in varying capacities almost every day. Something mundane like a trip to Woolies involves all four – from pushing the trolley up and down the aisles, dragging it out of someone’s way or around a tight corner, lifting the bags into the boot of the car and then carrying them into the house. But there’s a huge difference between lifting a 2kg bag of potatoes onto the kitchen bench and lifting a 115kg casualty off the floor.

"Your training should include these movements in a variety of modalities with different weights, speeds and positions"

Although your body is capable of these movements during daily tasks, it doesn’t mean it will scale up to the demands of a first responder, and acute or chronic injury is a very real risk if your body is not conditioned. Your training should include these movements in a variety of modalities with different weights, speeds and positions.  

Lifting

This one seems obvious, but emergency service personnel must be able to lift unconventional objects and individuals in unconventional positions. The typical Deadlift is a must have for any strength and conditioning program, but it's low hanging fruit, and it doesn't cover the full spectrum of what a first responder requires. Exclusively training conventional positions could increase injury risk when conditions aren't perfect on the job.

Consider these lifts for your next strength training session:

1. Zercher Squats

The Zercher Squat is a fantastic squat variation that loads the upper back and core without compressing the spine. Instead of loading a barbell onto the shoulders like a typical Back Squat, you'll tuck the elbows into the ribs, keep the shoulders back and hold the barbell in the crook of the elbow. Ensure the chest stays tall and your neutral spine doesn't get compromised at any point of the lift.

A Front Squat is also a fine variation, but it can be difficult for those with wrist mobility issues. You should also consider other less traditional, front-loaded squat variations such as a Sandbag Zercher Squat or Kettlebell Front Squat.

2. B-Stance RDL

Traditional Deadlift variations absolutely have their place in a tactical training program, but it's also crucial that you train the hip-hinge lift pattern in a staggered stance. This is the position that is most likely to transfer to the typical requirements of your job as a first responder, where terrain, objects and environment may not allow the space for a conventional lift. The B-Stance RDL involves a hip-hinge with one foot half a step behind the other. Ensure the front foot is bearing majority of the load (80%) and the shin remains vertical at all times.

Take it one step further and add some unilateral load to really test the core and erector spinae while training some dynamic anti-rotation.

3. Seesaw Rows

It's extremely common for first responders to suffer from both upper- and lower-crossed syndrome due to the time spent in a car, bending forward, or sat at a computer. This means chest muscles are tight and upper back muscles are weak which draws the shoulders forward into a slumped position, and the same goes for the tight hip flexors and lower back, and weak glutes and abs which draws the pelvis into an anterior tilt. The Seesaw Row starts in an isometric hip hinge, so we're loading the hamstrings and the erector muscles are active which is a great start, however this movement incorporates rotation and pulling as well which makes it a great corrective exercise for every first responder.

Carrying

First responders are constantly carrying gear to and from the car, and this involves uneven loads, awkward objects, a variety of weight, and unconventional body positions. Not only that, but firefighters and police officers in particular are carrying up to 10kg of additional load in the form of their duty belt, MIPV and other PPE. Without proper conditioning, these loads result in injuries.

Consider these carries for your next strength training session:

1. Farmer's Carry

This is the bread and butter of load carriage. The goal here should be >50% of your bodyweight in total (>25% in each hand), but the qualifier should always be the quality of the carry rather than the ability to simply complete it. This is all about controlling the weight and not letting the weight control you, so hold the shoulders back, keep the head up and avoid letting the weight sway side to side. Aim for 20-metres to begin with and select a weight that feels right for that distance. With the appropriate load, you'll develop strength in the calves, hips, trunk, and torso, address any muscular imbalances and improve the all-important grip strength. Try mixing up the modalities (kettlebells, dumbbells, weight plates, sandbags, etc.) for a variety of stimuli.

2. Offset Carry Variations

Once you've mastered the farmer's carry, try introducing some real-world variations with Offset Carries. This is where the load, or the load position, is different in one arm than the other, and I'm cheating a little bit here, because the number of Offset Carry Variations is really only limited by your imagination, but a suitcase carry is a great place to start. Load up one side of the body with >25% of your bodyweight and brace your core to ensure the hips remain directly under the shoulders at all times. Then, mix up the levels. Holding the weight higher (waist, to front-rack, to overhead) makes these variations significantly more difficult. Try the following variations in order of difficulty:

1. Single-arm front-rack

2. Offset suitcase and front-rack

3. Single-arm overhead

4. Offset front-rack and overhead

Dragging

While this might not be a common requirement, it is a lifesaving one. If the circumstance arises when you need to drag an injured colleague away from danger, or a casualty from a fire, or a patient from a crashed car, you'd better be sure you can do it.

Consider these drags for your next strength training session:

1. Reverse Sled Drags

One of the most obvious challenges facing first responders is the need to train with enough intensity for adaptation, but limit the amount of soreness the next day so performance is not hindered. The reverse sled drag is a great way to do this because of the limited eccentric loading, so you can strengthen the hamstrings and glutes without the debilitating DOMS. Also, it replicates the movement pattern required to drag a colleague or patient out of danger, so it pays to build specific strength in that area.

2. Bear Hold Kettlebell Drag

This is not a drag in a conventional sense, but it is an efficient and effective exercise for first responders which simultaneously targets the hips, core and shoulders. Depending on your goal, you can also emphasise abdominal loading by switching the Bear Hold for the Plank, but you'll sacrifice hip and quad activation. Either way, the Bear Hold Kettlebell Drag is a unique combination of both isometric loading and rotation, and when time is a factor, hitting them both in the same exercise can be a great way to round off your session.

Pushing

Pushing is a very broad movement pattern. It typically encompasses either upper body vertical, upper body horizontal, or lower body, so I've included one of each, and these movements can develop unrivalled strength, explosive power, and rapid force development in several circumstances common to the emergency services. The ability to sprint from a parked car, leap into a window, restrain an offender, force entry through a heavy door, or set up an extension ladder stems from solid pushing foundations.

Consider these pushes for your next strength training session:

1. Sled Push

Generally speaking, there's two different variations of a sled push - fast and dynamic, or heavy and slow, and both are fantastic for first responders. A fast and dynamic sled push develops explosive strength which is the strength quality required for those short sprints and jumps, while a heavy and slow sled push enhances maximal force production and motor unit recruitment. The unique benefit of the sled as opposed to the squat or deadlift is that it requires horizontal force production as opposed to vertical, which is far more common in tasks required of a first responder.

2. Bench Press

Upper body strength is a key requirement of all first responders, and the bench press has stood the test of time. Push Ups tend to dominate this space in the world of tactical S&C, and they might have the upper hand if we're worried about shoulder health and scapula movement, but the Bench Press is far more efficient for adding mass to the upper body which provides valuable padding and protects against impact injuries. Depending on your goal, either would be a suitable option because horizontal pressing aids in occupational performance by improving the manipulation of objects, defensive tactics, and carries.

3. Push Press

A lot of the same reasons we love horizontal pushing can be applied to vertical pushing movements as well, but the Push Press in particular has the added benefit of speed and power development. We know the importance of explosive strength for first responders, and the leg drive in the Push Press not only aids with explosive strength development, but it also helps with full-body coordination and allows you to move much heavier weight compared to other more typical vertical presses which will build some serious power.

Build Readiness

As a first responder, you never know what might be required of you each day, nor do you know where you might be operating. By training for unpredictability, you'll be sure of one thing: No matter what, or where, you'll be ready for it. As always, ensure you scale appropriately, and seek professional, face-to-face advice if you're just starting out. Invest in the fundamentals, train with purpose, and your future self will thank you.