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Many officers are dedicated gym-goers outside of work hours so they can do the job to the best of their abilities. However, not all workout programs are created equal. Many officers neglect strength training even though complex lists build strength and prevent injuries. These strength training exercises will help you with the demands of the job.


Deadlifts work many crucial muscles in the lower body, such as the hamstrings and glutes. They are one of the most efficient exercises in terms of working multiple muscle groups and building strength. Incorporating the deadlift into your regular workout will improve your overall strength, which will be useful in situations where you have to move injured people. Deadlifts also help prevent injury.

Deadlifts can seem intimidating to less experienced lifters. Luckily there are many ways to perform deadlifts according to each lifter’s needs. Some people use different bars, stances, and grips, depending on their needs. Try experimenting for a bit to see what works for you.

Front Squat

Even casual lifters are familiar with the back squat, but the front squat is a way to build additional strength and mobility. Front squats are especially important in minimizing wear and tear on police officers’ bodies. They improve hip mobility, which many officers struggle with, and cause less stress to the joints than back squats.

Front squats strengthen the lower body just as back squats do. They offer a few additional benefits, such as more work for the abs and familiarity with weight in front of the body compared to the back.

Close Grip Bench Press

Most lifters are already familiar with the close grip bench press, but there’s a reason why this exercise is so popular. The close grip bench press strengthens the upper body without taxing the shoulders as other press styles do. It helps build strength in real-world conditions since the grip is similar to an officer’s position while fighting.

Adding these three complex lifts into your workout will improve your strength and make you better at your job.