How to integrate the goblet squat into firefighter workouts

By positioning the weight in front of the body, the goblet squat shifts the focus from the back to the core, building strength where firefighters need it the most


We often talk about the need for firefighters to be strong, which leads to a natural focus on strength training in the gym. But we don’t always think about how that strength is applied on fire and EMS calls.

The classic example is the bench press—a firefighter may be able to bench press 350 lbs., but is that effective when balancing in an awkward position to maintain patient stabilization, or crawling through a smoke-filled room? Strength training exercises for firefighters need to be focused on preparing the body for the challenges it will face on the job.

In this quick video, Aaron Zamzow, a firefighter with Madison (WI) Fire Department and founder of Fire Rescue Fitness, explains how the goblet squat does just that. By positioning the weight in front of the body, the goblet squat shifts the focus from the back to the core, building strength where you need it most.

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