The Second Step in Creating a Firefighter Workout Program: Core Exercises

by | March 4, 2019

If you’re like most firefighters, at some point you’ve dealt with a work-related back injury. Maybe it was a minor tweak you suffered while practicing bailouts; maybe it was a more serious injury you incurred on the fireground. Or maybe it’s soreness caused by repeated patient assists and lugging heavy equipment up and down ladders.

Whatever the circumstances, when your back hurts, you’d do anything to make the pain go away. The good news? You can!

Well, you can at least start training in such a way as to prevent future back injuries.

In this quick video, Aaron Zamzow, a firefighter with Madison (WI) Fire Department and founder of Fire Rescue Fitness, shares the second of five essential components to firefighter workouts: core exercises for firefighters. Learn more about the set of exercises that should be at the core of your workouts—and that is vital to protecting you from injuries.


If you enjoyed these core exercises for firefighters and want more fitness tips, check out these resources:
The First Step in Creating a Firefighter Workout Program
Stay Hydrated, Stay Alive
Are We Fit to Fight Fires? Real-World Guidance for Firefighters and Leaders

AARON ZAMZOW is a firefighter/training officer for Madison Fire Department with 20 years of experience as a fitness trainer. He holds a bachelor’s degree in health and wellness as well as a Precision Nutrition Level 1 certification. He is an NSCA-certified strength and conditioning specialist, an NASM-certified personal trainer and an ACE-certified peer fitness trainer. Zamzow is the founder and owner of and develops programs aimed at getting fire rescue athletes fit for duty. He authored the book "Ladder 2 Workout: A Comprehensive Firefighter Workout Program that will get you 'Fit for Duty' in 28-days." Connect with Zamzow on Twitter at @GetFRFit, on Facebook at Fire Rescue Fitness or at

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