Firefighting Task 1:

9m Ladder Raise/Lower

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.

Gym	Minimal	Home
Split Squat Step Up Push Press Landmine Press Torsonator	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 Deadbug 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

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Firefighting Task 1: