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.

 

 

 

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.