Firefighter Workout | Firefighter Fitness

Improve Firefighter Strength with the Kettlebell Clean and Squat


The TACFIT Fire Fighter Exercise of the Week is theĀ “Kettlebell Clean and Squat”. This dynamic exercise will improve firefighter fitness for lifting people and equipment on an emergency scene. It is also an excellent exercise to utilize when preparing to lift the dummy for the rescue portion of the Candidate Physical Ability Test (CPAT).


Occupational Relevance

  • Lifting People
  • Lifting Equipment
  • Carrying Tools/Equipment
  • Lifting the “dummy” for the Rescue portion of the CPAT


Coaching Cues

  • Stand with your feet about shoulder width apart
  • Keep your chest up and back straight as you squat down to grasp the kettlebell
  • Drive off your legs and snap your hips forward as you lift the kettlebell into the “clean” position
  • Sit your hips back as you perform one full squat repetition
  • Lower the kettlebell to the starting position and repeat


Incorporate this exercise into your next firefighter workout. Focus on proper lifting technique and play with weight and volume to create variety in your training. If you are training for the CPAT, concentrate on using your legs and hips to generate power as if you were “getting under” the rescue dummy prior to dragging it for the Rescue portion of the CPAT.

Check out this video for detailed instruction and demonstration:



Firefighter Exercise | Firefighter Fitness