The Essential Role of Back Squats in Your ADF and Police Training Journey

As a veteran who's been where you are now, I understand the unique blend of excitement and pressure that comes with preparing for a career in the Australian Defence Force or the police. It's a path that demands not just mental resilience but peak physical fitness.

And speaking of physical fitness, let's dive into a crucial element of your training regimen: back squats.

Why back squats?

Back squats are more than just a gym exercise; they're a cornerstone in building the kind of strength and endurance you'll need in the field. Here's why they're indispensable:

1. Lower Body Strength: In the field, whether you're sprinting, carrying gear, or engaging in tactical movements, strong legs are your best ally. Back squats target key lower body muscles – your quadriceps, hamstrings, and glutes – providing you the power you need.
2. Core Stability: A strong core goes beyond aesthetics; it's about functional strength. Back squats engage your core, essential for tasks ranging from lifting to maintaining balance under load.
3. Functional Fitness: As service members, the physical demands you face aren't just about lifting weights in a controlled gym environment. You need functional, real-world strength, and back squats prepare you for just that.
4. Injury Prevention: The strengthening of ligaments, bones, and tendons around your joints, courtesy of back squats, is vital. It reduces your risk of injuries, a critical aspect considering the rigorous physical demands of your chosen careers.
5. Mental Toughness: Discipline and focus are key in the military and police forces. The mental fortitude required to execute back squats with proper form translates well into the mental resilience needed in the field.

​Pack Marching and Back Squats: A Research Perspective

A study focusing on ROTC cadets highlighted that military-style pack marching significantly increases ground reaction forces, which are linked to bone stress injuries. This is where back squats come in. Strengthening the muscles and developing greater bone density as well as conditioning the ligaments and tendons around your joints used in pack marching, back squats can help mitigate these increased loading forces, potentially reducing injury risks.

If you are a research nerd here's the link: ​https://pubmed.ncbi.nlm.nih.gov/32191155/

First-Timers, Take Note!

f you're new to back squats, it's crucial to start right to avoid injury:

• Proper Technique: Always prioritise form over weight. It's better to squat with lighter weights correctly than to risk injury with heavier weights and poor form. If it's your first time then just use the bar and only go to half depth. If you are really unsure then grab a PT to assist with your form.
• Progress Gradually: Increase weight and intensity slowly. Your body needs time to adapt. 
• Listen to Your Body: If something feels off, it probably is. Don't hesitate to seek advice from a trained professional.

conclusion

Including back squats in your training regime is not just a recommendation; it's a necessity. It prepares you for the physical challenges ahead and ensures you're battle-ready. Remember, the journey to serving your country starts with taking care of your body. Train smart, stay safe, and above all, believe in your ability to succeed.

Now that you have an appreciation for the importance of back squatting for your ADF or Police prep grab our Ultimate Training Bundle to tie all your training together and dominate the PFA and basic training or the academy.