The combination of the following exercises creates a full-body workout that challenges the pulling and pushing muscles of your upper body, increases your lower back and core strength, and works your lower body to build explosive power from your legs. Combining these isolation movements with multi-joint movements enables the tactical athlete to build the power relays required to do many of the job requirements such as wall or fence climbing and jumping, grappling, carrying heavy loads properly, and many others.)
BENCH PRESS
Lie on your back on a bench. Keep your legs bent with both feet flat on the floor on both sides of the bench. Extend your arms upward, grab the bar or dumbbells at slightly wider than shoulder-width, and slowly lower the bar to your chest. The bar should hit just below the nipples on your sternum. Extend your arms again to a locked position and repeat several times. (Free weights are preferred for the Tactical Fitness Dirty Dozen Test, but if you do not have access to free weights, it is fine to use the machine as an alternative.)
DEAD LIFT
With the barbell on the ground, place your feet about shoulder-width apart and bend down to grab the bar as shown. Keep your back straight and your head upright. Pull the barbell to your hips by standing (straighten your legs and keep your hips forward). Use the legs and hips to lift the weight, not your lower back. Do not perform this exercise with a heavyweight if you have never tried this exercise; instead, start with just the bar.
PULL-DOWNS
Using a pull-down machine, grab the bar, sit down, and pull the bar to your collarbones. Keep the bar in front of you in order to help work the muscles of the pull-up if you fail at pull-ups during your workout.
HANG CLEAN
With the barbell on the ground, place your feet about shoulder-width apart and bend down to grab the bar as shown. Keep your back straight and your head upright. Pull the barbell to your hips by standing (straighten your legs and keep your hips forward). Use the legs and hips, not your lower back, to lift the weight. Swing the barbell to your chest by bending your knees and dropping your waist 6 to 12 inches. The barbell should be stationary between your chest and collarbones. Drop the weight to your waist and repeat. Be sure to only perform this exercise with a lightweight barbell or dumbbells.
HANG CLEAN WITH FRONT SQUAT
This variation of the Hang Clean is optional, but it is a great addition to work all muscle groups. Lift the barbell to waist height. Explosively shrug your shoulders at the same time as you push off the ground with your feet, and immediately drop under the barbell in a full front squat position. Straighten your legs and finish the repetition by standing upright.
POWER CLEAN
The Power Clean is one of the most dynamic exercises in athletics. Make this movement fast and get the momentum of the barbell moving quickly from the start so that it is an easy transition with the power relay into the torso and arms. When you perform this exercise, remember to keep your head up and your back straight, and lift with your legs, not your back.
PUSH PRESS
Using a barbell, dumbbell, sandbag, or even a log, hold the weight at shoulder height. Slightly bend at the knees and start the momentum of the push to overhead press with your legs. This is the smart and easy way to get objects over your head versus a straight military press.
THRUSTERS
Explode upward from the front squat position straight into an overhead press or push press. This can be done with a ball, sandbag, dumbbell, or barbell.
THRUSTERS WITH DUMBBELLS
You can also perform Thrusters with dumbbells or even a single plate. The goal is to squat and forcefully stand, using the momentum of the upward movement to easily lift the weight over your head.
