Looking to build fireground-ready strength? A squat combined with a horizontal press targets the same muscles you use when operating tools or handling heavy gear. This med ball move blends leg power with upper body control, making it perfect for real-world readiness. No wall? No problem. You can still crush it without the throw. Let’s break it down.

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

Downward Movement

  • Sit back into squat with knees at 90 degrees, thighs parallel to the floor
  • Pause briefly, squeezing the med ball with your palms
  • Exhale into downward movement

Arm Extension

  • Extend your arms as you press the med ball into the wall
  • Inhale into arm extension

Arm Flexion

  • Catch and bring elbows back to 90 degrees as you maintain a solid squat position
  • Exhale into arm flextion

Upward Movement

  • Drive through heels and control the med ball in front as you stand into the starting position
  • Inhale into upward movement

*You may perform this exercise without the throwing component if you do not have access to a wall or solid surface.

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 position with eyes forward, avoid moving head up or down.

2. Torso: Keep the torso rigid and core active throughout the movement.

3. Hips: Hips/glutes are engaged and stable as you flex and extend in and out of the squat position.

4. Legs: Keep knees out over feet as you sit into the squat position at 90 degrees. Be mindful of proper alignment throughout the movement.

5. Shoulders: Shoulders are packed back as you flex and extend your arms.

6. Arms: Avoid elbow flare as you flex and extend your arms in the pressing component of this movement.

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