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30 May 2025
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Fitness: Firefighter med ball exercise: lateral throw
Starting position: Begin in a base stance with feet between hip and shoulder width apart. Back is straight with knees bent. Hold the Med Ball in front with elbows at a 90 degree angle. Body is perpendicular to the wall. Lateral/downward movement: Rotate to one side, bending at the knee, loading through the same side foot. The Med Ball is "in your hip pocket" on the loaded side. Exhale into the lateral/downward movement. Lateral/upward movement: Drive off the loaded foot, rotating toward the wall as you toss the ball. Catch and return to the starting position. Inhale into the lateral/upward movement.
You may perform this exercise without the throwing component if you do not have access to a wall or solid surface. Pause briefly in the "top" position without releasing the Med Ball and then return to the "bottom" position to begin your next repetition.
6-Point self-check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick "Self-Check" as you perform this exercise as directed above:
1. Head: Maintain a neutral neck position as you track Med Ball trajectory with your head/eyes.
2. Torso: Keep the torso rigid and spine straight as you rotate, core is engaged throughout the movement.
3. Hips: "Pull" your feet inward slightly to engage the glutes and anchor your body.
4. Legs: Loaded leg bends as you absorb weight in the lateral/downward movement and extends as you drive into lateral/upward rotation.
5. Shoulders: Shoulders are packed back and down, avoid shrugging your shoulders.
6. Arms: Maintain a slight bend in the elbows throughout the movement, flexing into the lateral/downward movement, and extending into the lateral/upward movement.
Source: Firefighter Peak Performance
You may perform this exercise without the throwing component if you do not have access to a wall or solid surface. Pause briefly in the "top" position without releasing the Med Ball and then return to the "bottom" position to begin your next repetition.
6-Point self-check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick "Self-Check" as you perform this exercise as directed above:
1. Head: Maintain a neutral neck position as you track Med Ball trajectory with your head/eyes.
2. Torso: Keep the torso rigid and spine straight as you rotate, core is engaged throughout the movement.
3. Hips: "Pull" your feet inward slightly to engage the glutes and anchor your body.
4. Legs: Loaded leg bends as you absorb weight in the lateral/downward movement and extends as you drive into lateral/upward rotation.
5. Shoulders: Shoulders are packed back and down, avoid shrugging your shoulders.
6. Arms: Maintain a slight bend in the elbows throughout the movement, flexing into the lateral/downward movement, and extending into the lateral/upward movement.
Source: Firefighter Peak Performance