Spartan Training: The Bucket Brigade


Skills needed:

  1. Lower back strength and muscle endurance
  2. Core Strength
  3. Shoulder stability
  4. Grip Strength

Muscles worked:

  1. Spinal erectors
  2. Rhomboids and scapular stabilizers
  3. Core
  4. Hips
  5. Calves and Feet

Most Important Exercises:

  1. Weighted Carries
  2. Front Loaded Squats
  3. Hollow Holds or Ab Wheels
  4. Planks
  5. Sorenson Holds

Tips for Success:

At the race, your aim is always to carry the bucket the entire distance without resting. Looking strategically at the path the obstacle takes, it’s typically only 40% uphill and therefore 40% difficult, so, if you do need breaks, commit to carrying the bucket very specific distances and stick with those targets. Always take as few breaks as possible as every time the bucket goes down you risk spilling your rocks, which could result in a repeat of the obstacle, and it also takes considerable energy to continuously pick up the bucket from the ground. Whether you choose to grab the bucket by the bottom, or around the top, always attempt to interlock your fingers as this will add considerable strength to your grip.

Credit: Spartan Race


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