Firefighting Task 1:
9m Ladder Raise/Lower

9m Ladder Raise/Lower

Candidates are required to raise the ladder hand over hand by walking under it until it is placed against the elevated walkway. They are then instructed to lower the ladder by under walking it placing one hand at a time on each rung. Both hands must not be on the same rung at any time.

In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.




Split Squat
Step Up
Push Press
Landmine Press

DB Shoulder Press
Alternating DB Shoulder Press
OH Pallof Press
DB Split Squat
Plate OH Walking Lunge
SA KB OH Carry
Ab Wheel Roll Out
Band Deadbug

YTW Holds
Push Up
Push Down
Incline Push Up
Bird Dog
Bear Crawl
Low Plank
Plank Walk Out

You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.

Exercise demonstrations

  • Landmine Press
  • Alternating DB Shoulder Press
  • Plate OH Walking Lunge
  • Split Stance OH Pallof Press
  • Yoga Push Up