The Firefighter Workout Exercise of the Week is the “Mountain Climber.”  The Mountain Climber is the Recruit Level Sprawl in the TACFIT Fire Fighter: First Alarm program.  This exercise is a basic form of ground engagement and it will provide a foundation of skill as you build up to more dynamic movements in the Sprawl series.


Firefighter Workout|Firefighter Fitness



Coaching Cues

  • This movement begins with a deep squat, palms are flat on the ground and your back is straight.
  • Extend one leg back as you pack your shoulders down, rotating elbow pits forward.
  • Activate your core as your leg is extended.
  • Keep your hips low as you switch legs.
  • Return to a flat foot squat position before returning to the standing position.
  • Count one repetition each time you stand up.
  • Alternate lead leg for each repetition (R/L = 1, L/R = 2 and so on).
  • The intensity of this exercise is determined by your pace.
  • Do not sacrifice technique for speed.



Common Mistakes to Avoid


  • Extending your leg before you achieve a good flat foot squat.
  • Allowing your hips to come up as you extend each leg back.
  • Standing up before you achieve a good flat foot squat.
Firefighter Workout Instructional Video: