The conversation went something like this. I was talking with a very dedicated LEO with over 15 years on the force and he was lamenting how hard it was to do some exercises that I had recommended to him. So I asked him WHY he thought it was so hard to get in a safe lift position, especially with an exercise that we know will save his back and neck from the ‘postures of the job.’
Dedicated LEO got a puzzled look on his face; I could tell that he honestly did not know why he had such a hard time moving well. My answer was simple: think of what the gear (belt, vest, tools/weapons) do to your body. Think about what sitting in the car does to your body for 8 hours every day-then throw the MDT/laptop into the mix. “Oh…yea, that makes sense.”
We have become a sedentary society, for the most part. We sit too much and when we do sit it’s usually hunched over a device that forces us into a forward head and rounded shoulder posture. Now throw a vest and gear on top of that and it’s really pretty clear why we do not move so well. The same thing happens in the lower body. We sit too much; we do or did exercises that actually make the hips tighter. This chronic tightness actually shuts your abdominal wall and glutes off. So what we see is that officers actually sustain injuries, usually chronic / repetitive, from doing normal job tasks. Then throw DT, SWAT and use of force and we truly have a recipe for injury.
A lesson I learned early in my public safety career and that I have carried with me is this. “To avoid injury (and feel good) requires a balance of mobility (how well you move), stability (how well you control you) and power (your ability to generate force, and control the force that you generate).”
In my humble opinion as a trainer/coach/therapist/martial artist etc. there are three ‘core’ exercises that all LEO should master to re-set, re-engage and remind the body how to move well and move safely.
1. Kettle bell get up / Turkish get up: The get up is a movement and postural reset, primal movement that does a lot of things at one time. It encourages rotation, rolling, a hip hinge, total body stability and power; and I’m simplifying it. The TGU is one of the best warm up motions you can do BUT it also has a steep learning curve. Most folks, my self-included, struggled with this exercise years ago when I learned it. Now I love it and use it frequently, even when in pain to get things to calm down and reset.
The TGU is a low rep exercise, take your time and have fun with it. After you become proficient add in chest presses, shoulder presses, leg swings, bridges, kettle bell swings, windmills, squats…the list is really endless.
2 sets of 2-3 reps as a warm up.
2. Sumo Dead lift: Why a sumo dead lift? Cops do not dead lift! Is what I usually hear. Here is what we know, the Sumo DL places less strain (compressive load) on the lower back, so it’s a safer lift. The SDL is a triple extension exercise so it makes you fire all your extensors, it fights what the job and gear do to your body. The SDL teaches you how to fire the glutes while pulling the shoulders down and back, it’s a fantastic reset exercise. The SDL is hands down one of the BEST power exercises you can do that’s also a full body motion so there is a primal component. Finally the SDL is therapeutic; as the load increases you have no choice but to focus on your form, body, breathing and shut off the outside world….weight therapy at its best.
5-7 sets of 3-5 reps with perfect form.
3. Tall kneeling push/pull: As the name implies the tall kneeling push / pull are done kneeling. You can use a band or cable so it’s very adaptable. Think of these exercises as a combination of rotation/counter rotation, stability, mobility and core/abdominal. They are essentially a single arm chest press or row done kneeling under total control in a tall stance.
3-4 sets of 12-15 reps.
You can use these exercises as a routine to re-set and get moving again or pick and choose based on your training. As an example I often do the TGU’s prior to the SDL’s or when doing a lot of upper body work. Or I use the tall kneeling as a primer when doing traditional push and pull movements. Have fun.
*All exercises compliments of fitresponderfitness.com
Bryan Fass
is a leading expert on public safety injury prevention. As the president and founder of Fit Responder Bryan’s company works nationally with departments, corporations; state and local governments to design and run targeted injury prevention and wellness programs. He is frequently contacted for expert opinion and content contribution for all aspects of public safety fitness, ergonomics and wellness. Bryan authored the Fit Responder book used by departments and schools plus writes for numerous web and peer-reviewed journals including the NSCA-Tactical Strength & Conditioning journal, officer.com, ems-1.com & best practices in EMS. Bryan holds a bachelors’ degree in sports medicine with over 17 years of clinical practice, was a paramedic for over 8 years, and is certified as an Athletic Trainer (ATC, LAT), Strength Coach (CSCS) and the Functional Movement Screen (FMS). Fit Responder developed the nation’s first validated pre-hire Physical Abilities Test for EMS. Bryan is a sought-after speaker on a variety of topics including risk reduction, employee self-care, real world wellness and How to Eat on the street. www.fitresponder.com
Every Lift Counts!