Image via YouTube/FireFighterPeakPerformance

By Ryan Provencher, Firefighter Peak Performance

The “Standing Halo” exercise utilizes the Rotation Movement Pattern to develop explosive power for firefighting tasks such as vehicle extrication and forcible entry.

Great loading options include the Sandbag (featured here), Kettlebell, or Weight Plate. Adjust the weight and exercise tempo to increase or decrease intensity in your training.

Starting Position

  • Position the feet in a shoulder-width stance with knees bent slightly.
  • Hold the sandbag in front with the arms extended, spine in a neutral position, and shoulders pulled back.

Upward Movement

  • Pull the sandbag into a vertical position on one side.
  • Maintain a stable position through your torso and hips as you pull the sandbag behind your head.
  • Exhale into upward movement.

Downward Movement

  • Control the weight as you lower the sandbag into a vertical position on the opposite side.
  • Maintain a stable position through your torso and hips as you return to full extension of the arms.
  • Inhale into the starting position.
  • Pull the sandbag in the opposite direction for the 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 position with eyes forward, avoid moving head up or down.
  2. Torso: Keep the torso rigid as you move the sandbag around your head and shoulders.
  3. Hips “Pull” your feet inward slightly to engage the glutes and anchor your body.
  4. Legs: Knees are bent slightly in an athletic base stance.
  5. Shoulders: Shoulders are packed back and down.
  6. Arms: Return to full extension between repetitions.

Other Resources:

This article originally appeared on FirefighterPeakPerformance.com. Get your free membership today.