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.
- 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.