Firefighter Exercise | Med Ball Slam

Develop Rotational Power with the “Med Ball Slam – Perpendicular”

The TACFIT Fire Fighter Exercise of the Week is the “Med Ball Slam – Perpendicular”. This explosive exercise will help you to develop rotational power that may be utilized for many fire ground evolutions. For those of you training for the Candidate Physical Ability Test (CPAT), this is a great exercise to prepare you for the forcible entry station.

Occupational Relevance

  • Swinging tools for forcible entry.
  • Handling hose lines in a standing position.
  • Lifting and moving tools and equipment.
  • The “Forcible Entry” portion of the CPAT.

Coaching Cues

  • Stand perpendicular to a wall with your feet shoulder width apart.
  • Hold the Med Ball at waist level with your shoulders packed down and your back straight.
  • Drive off of your outside foot and use hip rotation to generate power.
  • Slam the Med Ball against the wall and catch it as you return to your starting position.
  • Keep your core activated throughout the movement.


Incorporate this exercise into your next firefighter workout. Focus on making each repetition explosive with good technique. Pause briefly to reset between reps. If you are training for the CPAT, pick a target on the wall and work on hand eye coordination as the ball strikes the target area.

Check out this video for detailed instruction and demonstration:

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