Over 60% of candidates fail the physical endurance test. Learn the proven biomechanical techniques to lift and carry a 60kg dummy in under 60 seconds without back strain.
Mastering the Fire Physical Test: Dummy Carry & Rope Climbing Techniques
While clearing the written examination is critical, the **Physical Efficiency Test (PET)** is where the true selection happens.
Candidates who only focus on running often struggle with the 60kg sand dummy carry and vertical rope climbing. Here are the core biomechanical techniques taught by our chief physical instructors at SK Fire Agency.
---
1. 60kg Human Sand Dummy Carry Technique In the official exam, candidates must pick up a 60-65kg sand dummy from the ground and sprint 60 meters in under 60 seconds.
Step-by-Step Lifting Method: 1. **Lift with Your Legs, Never with Your Lower Back**: Treat the lift like a barbell deadlift. Squat down deep, wrap both arms firmly beneath the center mass of the dummy, and drive through your heels and quadriceps to stand up straight. 2. **Center of Gravity on the Trapezius Muscle**: Rest the heaviest part of the dummy securely across your upper shoulder and trap muscles, locking it with your opposite arm. 3. **Take Rapid, Controlled Steps**: Avoid overstriding. Take quick, balanced short steps to maintain forward momentum without shifting the weight.
---
2. Vertical Rope Climbing (3m to 5m) 1. **Use Leg Gripping Locks (J-Hook & S-Lock)**: 80% of climbing force comes from pushing with your legs, not pulling with your arms. 2. **Lock the Rope Between Shoe Soles**: Clamp the rope securely between your shoes, extend your legs to push your body upwards, and then slide your hands higher. 3. **Upper Body Grip Conditioning**: Practice pull-ups and dead-hangs daily for 3 sets of 60 seconds.
---
3. 1600m Running Endurance Strategy * **3 Days/Week Long Slow Distance (LSD)**: Run 5 km at an easy aerobic pace to build cardiovascular lung capacity. * **2 Days/Week 400m Interval Sprints**: Run four 400m laps targetting 1 minute 20 seconds per lap with 90 seconds rest. * **Hydration & Electrolytes**: Replenish immediately after workouts with electrolyte hydration and protein-rich nutrition.
Tags:#Physical Test#Dummy Carry#Rope Climbing#Running Tips