The Top 3 Barbell Exercises Every Cop Should Be Doing
Gone are the days of training for a tactical job using a bodybuilding bro-split or endless calisthenics. Bodybuilding is its own sport, with its own needs and training methods. And calisthenics make you good at calisthenics, but don’t have much application to job tasks. To be a strong, conditioned, and resilient police officer, you need a radically different workout program.
Barbell training has stood the test of time as the most efficient way to develop total-body strength. A simple barbell-based strength program, with bodyweight and odd object training sprinkled in, is the foundation of the best workout program for most police officers.
Here are my top three barbell exercises that every cop should be training.
Deadlift
No exercise is more “functional” than picking up something heavy. Deadlifts will build strength to carry a wounded citizen or officer to safety. They’ll strengthen your grip to hold on to a combative subject. And they’ll strengthen your back and hamstrings to make them more resilient against injury.
You can use a variety of bars and stances for deadlifts. If you aren’t a competitive lifter, give the trap bar (or hex bar) a try. For many, it’s a bit easier to learn properly and train heavy than a conventional deadlift. I also recommend occasionally training with an axle/fat bar. It will severely limit the weight you can use, but can be useful for building your grip.
You can deadlift using either a conventional or sumo stance. Sumo isn’t cheating, and both are useful variations. Stick with one for 8-12 weeks, then rotate if you’re feeling beat up or need a change of pace.
There are three different grips you can use – double overhand, mixed, or hook grip. When the weight gets heavy, use a mixed or hook grip. I prefer hook grip, but many find it very uncomfortable and it will chew up your hands until you get used to it and build callouses.
Front Squat
Now before you get upset, the front squat isn’t better or worse than the back squat. I like the front squat for a few reasons:
- The load is in front of the body. You’ll hopefully never fight someone that is behind you. If so, you’re in a world of hurt.
- You can use slightly less weight on a front squat compared with a back squat. Less load may reduce load-related musculoskeletal joint pain. It won’t do you any good to be strong but so sore and tight that you can’t tie your shoes with your duty belt on.
- Front squats require significant mobility in the hips. Wearing a duty belt around for 10-12 hours won’t make your hips feel very good. Good, deep front squats promote significant hip movement.
- Front squats heavily tax your anterior core (“abs”). I’m not saying back squats don’t, but front squats make you stay much more upright as you squat.
Like the deadlift, there are three grips you can use – cross-armed (“bodybuilding” style), clean grip, and strap-assisted. Just loop lifting straps around the bar and grab them instead of the bar itself. I prefer my clients use a clean grip, but the strap assisted version is extremely useful if your shoulders and wrists aren’t quite flexible enough to get the full clean grip.
Close Grip Bench Press
I didn’t forget every bro’s favorite exercise. Using a close grip can help guys with shoulder issues, and also more closely mimics your arm/hand position when you’re in a good fighting stance or throwing a straight punch. My close grip is with my index finger on the narrowest point of the knurling. Create a strong platform for your press by squeezing your shoulder blades back and down before setting up on the bench, and pause on your chest to develop starting strength.
All of the above lifts can be trained 1-3 times per week using a variety of rep ranges. For officers who don’t compete in a strength sport, sets of 3-8 reps will build maximal strength while also giving you a good amount of volume to increase size. Use training phases of higher reps and higher variety to build a general strength base, then transition to a lower-rep, higher intensity phase to push your strength.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me