5 Best Bodyweight Exercises For Firefighters

Firefighting is one of the most dangerous jobs in America. Daily, firefighters face many hazards such as smoke inhalation and burns. They also work for long hours in extreme temperatures and with poisonous fumes that can make them dizzy or shaky.

A firefighter's job requires strength, endurance, and agility while responding to calls for help. So, they need to be physically fit and strong because it helps them to perform their duty safely while protecting them from getting injured due to overexertion or exhaustion during emergencies such as fighting fires. So, this article is about the 5 best bodyweight exercises to help firefighters remain physically fit, active, and stronger.

But before debating further let me tell you that if you are planning to start some exercise to improve your overall fitness you must purchase lightweight, stretchable, and good-quality gym outfits that must aid comfort in your workout session.

1. Performing Plank Exercises.

If you are a firefighter and need to build the strength of your upper limbs then plank exercises are for you. While performing plank exercises you need to hold your body in a straight line from head to toe. As firefighters need to lift and carry heavy objects regularly, they need to have strong back muscles and upper bodies.

Planks also help enhance overall body stability and equilibrium which can help firefighters stay safe while performing their duties. Firefighting requires firefighters to move quickly through dangerous circumstances with limited visibility, so keeping their balance is critical for safety as well as efficiency reasons.

How to perform?

Lie face down with your forearms on the floor and your elbows must be twisted at right angles.  Prop yourself up on your toes, then lift up onto your toes with both of your feet together. Now simultaneously lift your hips off the floor until you form an inverted “V” shape with your body. Hold this position for as long as you can, then rest for 30 seconds. Repeat the exercise.

2. Performing Squats Exercises.

Squats are a great way to work your lower body. They help to develop strength, balance, and endurance. These benefits are important for firefighters, who often have to lift heavy equipment such as stairs or have to lift people out of burning buildings.

Squats can also help in improving your posture and reduce backache, which is common among firefighters. Improving your posture means reducing the chances of injuries such as muscle pulls and strains that may arise from overuse.

How to perform?

Stand in such a way that your feet and shoulders are widths apart and your toes pointing forward. Start bending your knees and lower yourself toward the floor until your thighs are parallel to the floor. Hold for a moment before returning to the beginning position. Repeat until you have completed all the repetitions for one set (usually between 8-12 repetitions).

3. Performing In An Inverted Hamstring

For firefighters, this type of workout can be very beneficial because it increases the strength which is required to lift fallen objects off the ground without straining your back muscles. It also strengthens your hamstrings, which are important muscles that are used when you are running or jumping onto a roof or ladder. Also, inverted hamstring exercises can help improve hip flexion, which is important when climbing stairs or reaching down while carrying equipment in an emergency situation.

How to perform?

Use a chair or table that is high enough so that you could be able to place your hands on it, but not too high that it is difficult to lean forward without touching the floor.

Lean forward towards the chair or table until your hands are flat on top of it and your feet are firmly placed on the floor. Slowly raise one leg up behind you until it is parallel to the ground, keeping both feet firmly planted on the floor.

4. Performing Sidebar Exercises.

The sidebar is a significant muscle in the human body because it helps us to balance our body. It is located on the outer side of your thigh and extends from the area of your hip to the knee.

Sidebar exercise is also a recommended workout for firefighters who have to face lots of challenges while performing their duties.

Benefits of sidebar exercises.

Here are some benefits that you can get by doing sidebar exercises:

• Increased muscular strength
• Improved balance and body stability
• Helps in the prevention of athletic injuries
• Prevents posture issues.

How to perform?

Lie down on the exercise mat with your knees bent and feet planted on the floor. Put one hand by your ear and one hand behind your head, so that both arms are parallel to each other and perpendicular to the floor. This is the beginning position for this exercise.

Raise your upper body off the ground until it's almost parallel to it. Then lower back down until only your shoulders are touching the ground. Repeat this exercise for 10 to 12 reps, then switch sides and repeat on another side.

5. Performing Prisoner’s Squats Exercise.

There are various benefits of performing prisoner’s exercises for firefighters. Some of these benefits are.

• It helps in building strength in your lower back, hamstrings, and quadriceps.
• It enhances mobility in your hips and ankles.
• It improves the range of motion in your arms and shoulders.

How to perform?

Stand with feet shoulder-width apart and hold a dumbbell in each hand by the end with arms hanging down at the sides.

Keeping your back straight and head up, start lowering yourself slowly until your knees are bent at a 90-degree angle or as close as possible without losing balance.

Hold for one count then rise back up to the beginning position as quickly as possible without losing balance. Repeat the exercise.