• Pre-Shift “Mostability” for Fire/EMS Responders
    Bryan Fass CSCS, EMT-P, provides this article discussing the kettlebell get-up, a complex stability and mobilization exercise for pre-shift warm-up with implied job specificity.
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  • Row of kettlebells

    Is there a best exercise? For the past few years I have been challenging the fire/emergency medical services (EMS) departments we work with to incorporate one specific movement into all their warm-ups. 

    This exercise is ideal for numerous reasons:  

    1. It is a primal pattern that includes rolling and getting up and down from the floor

    2. It is a potent thoracic spine mobilization and stabilization exercise so it fits the “Mostability” (stability + mobilization) need

    3. As the athlete’s physical ability improves we can adapt the exercises complexity to meet that need

    4. All a department needs is a floor and a weight so there are little to no start-up expenses

    5. Responders feel better and move better after a few sets and that can lead to a reduction in on-the-job injury rates

    What exercise can do all that and more? The answer is the kettlebell get-up, which is also known as the Turkish get-up. The following is a basic example program using this exercise:
    1. Basic get-up pattern
      a. Elbow
      b. Elbow to hand
      c. Bridge
      d. Kneeling lunge
      e. Standing
    2. Rotation pattern (2-3 reps per side: alternating) 
      a. Humeral head rotation for 3 reps, cervical rotation for three repetitions in all the steps outlined in the first step
    3. Pressing pattern (5 reps per side for 3 sets)
      a. Same as above with a chest press before starting the get-up 
      b. Shoulder press in the kneeling position
      c. Shoulder press in the standing position
    4. Complex pattern (4-5 reps per side: alternating) 
      a. Chest press from the floor
      b. Shoulder press in the kneeling position
      c. Shoulder press in the standing position
      d. Single arm KB swing for 10 reps
      e. KB clean to shoulder press after the swing
      f. Complete the eccentric phase of the exercise
    View Video

    Another benefit of the kettlebell get-up is that this exercise attacks the four segments of the body we often see contributing to movement-based dysfunction and ultimately occupational injury. The get-up is designed to mobilize and strengthen the calf/ankle, put the hip flexors on a functional stretch, get the hip extensors to contract, and mobilize the thoracic spine while building glenohumeral stability. 
     
  • Fass

    About the Author:

    Bryan Fass, CSCS, EMT-P

    With over 17 years of clinical and on the street experience, Bryan Fass is an expert on public safety and industrial injury prevention. Fass authored the Fit Responder book, used by departments and schools, and is an author for numerous web and peer-reviewed journals. He works nationally with departments, corporations, and state and local governments to design and run targeted injury prevention and wellness programs. He holds a Bachelors’ degree in Sports Medicine, was a paramedic for over eight years, and is certified as a Certified Athletic Trainer Strength and Certified Strength and Conditioning Specialist (CSCS). Fass is the president and founder of the Fit Responder program.

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  • Disclaimer: The National Strength and Conditioning Association (NSCA) encourages the exchange of diverse opinions. The ideas, comments, and materials presented herein do not necessarily reflect the NSCA’s official position on an issue. The NSCA assumes no responsibility for any statements made by authors, whether as fact, opinion, or otherwise. 
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