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How To Improve Your Upper Body Strength For The ADF
Adding push ups to your ADF fitness training is great however, there are many more exercises that need to be included in order for you to properly develop your upper body strength for the military.
HOW TO IMPROVE YOUR UPPER BODY STRENGTH FOR THE ADF
7/3/2019
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- Pull ups and chin ups including flexed arm hangs where you hang off a bar with your arms bent at 90degrees
- Deadlifts using barbells, trap bars, kettlebells and sandbags
- Farmers carry with trap bars, dumbbells, kettlebells, sandbags and other objects with different handles such as water jerrys
- Variations of rows such as bent over rows, torso rows, seated rows and single arm dumbbell rows
- Deadlifts and variations of the olympic ‘clean’ movement using barbells, sandbags or objects such as boxes and crates
- Variations of rows such as bent over rows, torso rows, seated rows and single arm dumbbell rows
- Overhead pressing with barbells, dumbbells and sandbags
- Variations of deadlifts
- Variations of rows such as bent over rows, torso rows, seated rows and single arm dumbbell rows
- Rear sled drags with varying handles such as straps and ropes
- Fireman carries with sandbags, dummies and training partners
- Core development with a focus on planks, both sides and front. Anti rotational exercises such as Pallof press, deadbugs and single arm carries.
- Slow introduction to load carriage which means walking for a certain distance or time while carrying a light pack or weight vest and slowly adding small amounts of weight each month to condition your body.
Great Article! Thank you for sharing this is a very informative post, and looking forward to the latest one.