We as fire rescue athletes are generally moving in unbalanced positions. Whether its climbing a ladder, pulling hose, or ventilating, we are usually in an unbalanced, split stance. Therefore, one area of focus should be targeting in our workouts are the deep balancing muscles of the core. These muscles play an important role in holding and stiffening the pelvis to prevent it from bending and can be challenging to train in normal bi-lateral lifting and pulling exercises.
In addition, we as fire rescue athletes are routinely required to carry heavy loads and equipment. The farmers carry (and other carry variations) address these issues; they engage the core, improve balance and at the same time improve grip strength. Carries are simple movements, just grab some fairly heavy objects, engage the core by bracing your abs and slowly walk (chest up, good posture). The longer and heavier you go the more you challenge the core and your grip.
You can perform carries at any point in your workout, I especially like to do them at the end when fatigued. But, no matter when you do them, the payoff is the same- a stronger, leaner and more efficient body on the fire ground.
Here are some important coaching ques when performing “carries.”
- Keep your shoulders back- Arching your shoulders forward can hinder the shoulder joint
- Tuck your chin- Keep your ears directly over your shoulders and hips, this helps to keep your spine aligned.
- Keep your abs flat- Bracing your abs (preparing for a punch) will help support your back and core.
- Grip Hard- A tight grip on the object being carried increases tension in your core and shoulders.
- Go Heavy- Carries are limited only by the objects around you. Carry any weight that you can hold for the recommended distance or duration, as long as your body is properly aligned.
You can perform different variations of the “carry” for distance and/or for time. Click the video below to see some functional “carry” options for fire rescue athletes.
Give these “carry” options a try during your next FRF Workout.
Stay safe and Get FRF!
Discover innovative ways to incorporate fireground movements and improve your performance. This 12-week workout program will get you stronger, leaner and moving better on and off the fireground. Take a look at the results Fire Rescue Athletes are getting with the FRF Ultimate Fire Rescue Workout…
“I happened to be on Facebook one day and Fire Rescue Fitness popped up in my news-feed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.
I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before. When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.
I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. “
Thanks Aaron and FRF! –Lisa Charbonneau
Take a look at the results Doug Franklin achieved using the FRF Ultimate Fire Rescue Athlete Workout..
“Last summer, at the age of 43, while training for my fourth marathon I experience pain in my knee that sidelined me. After visiting the with my doctor I was told that I no longer had a meniscus in my right knee and that arthritis was so severe that I needed to stop running. This was tough for me to handle. First, the pain was an issue. Second how was I going to stay fit for duty? Running, at the level that I was running burnt a lot of calories. Not running at all caused me to put on weight as well. I saw my weight climb to almost 200 lbs in just a few months.
I came across the Ultimate Fire Athlete Workout and thought I would give it a try. I began the program on January 11th at 198 lbs. I had a 34 in waist. I just finished the 12 week program and I am now 170 lbs and have a 30 in. waist! 28 lbs weight loss and 4 inches!
I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.
I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift.”
Thanks Aaron for an Awesome Program! –Doug Franklin