By DAN KERRIGAN and JIM MOSS
One of the biggest benefits of firefighter functional fitness is that we do not need a lot of specialized equipment to get a great workout. Along with traditional exercise equipment and bodyweight exercises, the tools and equipment found in our firehouses expand our functional exercise arsenal. This article will share 20 functional exercises we can execute using hose to get a total-body workout.
Book: Firefighter Functional Fitness: The Essential guide to Optimal Firefighter Performance and Longevity
Our core is our body’s foundation and starting point. Use the following four exercises that target the entirety of the core—the front, back, and sides of the torso.
(1) Photos by Jim Moss.
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Every firefighter needs excellent cardiovascular capacity to perform at the highest level on the fireground. Use the following three exercises for high-intensity interval training sessions.
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The following 10 exercises give us a comprehensive approach to functional strength training by using pushes, pulls, lifts, carries, and dragging movements.
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Alternatively, use a rope and stationary pulley located in a hose tower. Raise and lower the hose section in a controlled manner. Note: Don’t forget to wear gloves!
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The following three hose stretches (pun intended) use static stretching to increase our flexibility during post-workout cool-downs.
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There are many exercises with which we can use hose while working out at the station. With every firefighter’s inherent creativity and adaptability, the sky’s the limit when it comes to exercising with hose. Not only is it an inexpensive way to work out, but using hose also increases our muscle memory and confidence with an essential piece of job-related equipment.
DAN KERRIGAN and JIM MOSS are the authors of the best-selling book Firefighter Functional Fitness: The Essential Guide to Optimal Firefighter Performance and Longevity. They speak internationally at fire departments and conferences, including FDIC International.
Dan Kerrigan and Jim Moss will present “Four Pillars of Firefighter Functional Fitness, Health, and Wellness” at FDIC International in Indianapolis, Indiana, on Tuesday, April 25, 2023, 8:00 a.m.-12:00 p.m., and “11 Steps to Creating a Culture of Firefighter Fitness” on Wednesday, April 26, 2023, 1:30 p.m.-3:15 p.m.
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