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037- New Research -5 Exercises (Including Sit-Ups) Firefighters Must NOT Do and Why.
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Firefighter Training Episode 37:
In this firefighter training episode, I talk with Dr. Karlie Moore of Fit For Duty Consulting and a Contributor with Firefighter Toolbox about the 5 common exercises that most of us do and that are hurting us or are going to hurt us. This means we should be avoiding these exercises! Let’s learn which ones they are and what we should do instead. Exercises to avoid are sit-ups, calf raises on a machine with the weight on our shoulders, and more. Intro by Battalion Chief Joe Turner
About Dr. Moore
Since 2007, Doctor Karlie Moore has been helping firefighters improve their health.
Her work in the fire service began with the Santa Ana College Fire Technology Department where she conducted fitness assessments for fire departments all over southern California. She now provides fitness testing and educational lectures to several fire departments in Oregon.
Dr. Moore studies the relationships between exercise/nutrition and chronic disease and she specializes in firefighter health. Her dissertation focused on improving the methods for assessing back injury and heart attack risk among firefighters.
She has developed the only protocol for firefighters of its kind. It’s a special treadmill testing protocol, which involves walking up an incline while wearing a weighted vest, to predict aerobic capacity in firefighters (as a measure of cardiac risk). Her further contributions to the fire service include providing education to firefighters about becoming healthier and happier via her website FitForDutyConsulting.com.
About the Firefighter Toolbox Podcast/Internet Radio Show
The Firefighter Toolbox Podcast/Internet Radio Show is an audio program for up and coming firefighters and leaders who want to become better at the ever evolving skill of firefighting and to continue growing into a better leader. We interview great firefighters, officers, and other authorities inside and outside of the fire service who bring great ideas, insights, and information to share with us so we can take our skills to the next level.
About The Game “Are You Smarter Than A Probie?”
David Soler and Firefighter Toolbox are also the creators of the “Are You Smarter Than A Probie?” game show. Listen in weekly as brave firefighters compete to answer 5 FFI/FFII questions on the hot seat and prove they are smarter than a probie. New episodes every Tuesday. (Most listen to it on the commute to work, working out, doing chores or as a company training.) To learn more about the show– Click Here —–
Mentions On The Show
Articles —–
Additional Resources
Read Dr. Moore’s series on this subject here:
5 Exercises FFs Should NOT Do & What To Do Instead
Part 1: Introduction
Part 2: Extensions & The Superman
Part 3: Sit-Ups & The Plank
Part 4: Calf Raises & Box Jumps
Part 5: Extreme Twists
Part 6: Hamstring Stretches
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There generally are no “bad” or dangerous excercises, including the situp. Just excercise performed wrong, taught wrong, and progressed into wrong. There are definitely some silly excercises out there. Especially some done on a bosu or stability ball. Don’t limit yourself because some guru says its not safe. Find out for yourself why its not safe, how it can be done safely, and if its worth doing for your personal goals.
Just wondering what the Dr’s thoughts are on yoga type poses like forward fold, side bend,back bend,and plow. Thanks for the great work!
The article on toe touches would give insight on her position.
Hi Jeremy, while yoga can be an effective form of exercise (I practice it myself) there are some poses that are not really beneficial for the spine and I do recommend that firefighters avoid them. Most poses in basic/beginner yoga are safe, even those that include some light twisting. But some of the more advanced poses don’t do the spine any good: those that involve extreme twisting (binds), lumbar flexion (plow pose) and excessive lumbar hyperextension (back bend,camel pose, upward dog). If you’re interested, I have written a longer explanation about whether firefighters should practice yoga here https://www.fitfordutyconsulting.com/2013/07/should-firefighters-do-yoga-or-pilates/