The 4 Best Exercises to Improve Your Core Strength

Tactical Fitness programs such as TACFIT are designed for special forces, police, firefighters and other first responders whose routine occupational work includes carrying equipment and loads of unusual shapes and sizes. The first responder operates this tactical equipment moving up and down, laterally and rotationally – all under highly stressful situations.

Tactical Fitness uses some unconventional training tools, from kettlebells, to animal and combat sport movements, and these are some of the best exercises to improve your core strength

This new fitness genre uses Unconventional strength and conditioning training tools ranging from kettelbells, club bells, gym rings, sandbags, parallette bars, animal movements, and combat sports movements. Programs such as TACFIT also include comprehensive mobility and compensatory exercises to protect the joints and strengthen soft connective tissue.

Here we look at 4 Key TACFIT exercises that will improve your strength and conditioning. Practising the exercises with a focus on technique will enable progressions and exposure to unique movement patterns. These movement patterns add a new dimension to your day to day or athletic abilities. These are also some of the best exercises to improve your core strength.

Clubbell Clockwork Squat

The Clubbell, Indian Club, Steel Club, or Power Club are all derivatives of a Persian strength training tool called a Meel, which predates the 1256 AD Mongol invasion of Iran.

Like a weighted baseball bat, the distributed weight makes it a challenging and versatile tool for strength or endurance.

The Clockwork Squat works the obliques, abdominals, quadriceps and gluteals.


Swing the Club to the side at shoulder height with elbows locked.

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When the Club is flightless, gently catch it on your trapezius and start squatting. Keep elbows pinched in, stare down the barrel of the Club.

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As you rise, gently shuck the Club off your shoulder and repeat on the other side for a full torso and lower body blast.

Gym Rings

Gym rings offer a tremendous workout. It’s no wonder that gymnasts are among the world’s pound for pound strongest athletes.

These three TACFIT progressions take you from beginner to expert level gym ring user, providing a full body workout from shoulders, arms, abs, quads and calves.

Ring Knee to Chest

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Grip rings, and draw knees to chest. Spine is parallel to the ground, knees bent at 90 degrees. Lower feet and straighten knees. Repeat.

Ring Feet to Bar

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The same start as Knee to Chest, but when you get to the 90 degree knee tuck with spine parallel to the ground, extend your knees to be locked overhead in line with the straps. Your spine in now perpendicular to the ground.

Retract your knees to chest before placing your feet to floor.

Ring Cradle

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Begin the Knee to Chest basic movement.

Hook your feet to outside the straps. Do not proceed until you feel confident with the hook grip of your feet.

Extend your hips forward. Keep your shoulder blades down. Elbows are fully extended briefly.

Pull the gym rings, unhook your feet, retract your knees to chest before placing your feet to floor.

Kettlebell Goblet Clean

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The Kettlebell Goblet Clean is a compound movement that can scale to a full body workout hitting all major muscle groups, creating explosive power for a range of athletic endeavours, or simply some variety in your workout.

Start in the deadlift position and rip the Kettlebell off the ground.

Row the Kettlebell to shoulder height. As it becomes flightless, slip your grip from the top of the Kettelbell to the side of the horns and catch the bulb on your forearms. Keep forearms pinched together. Squat to absorb the momentum, and reverse the movement, extending your elbows down with control.

Kettlebell Goblet Squat

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The main difference between the Goblet Squat and Goblet Clean is the release of the Kettlebell and catching it in your hands.

Forearms touch, wrists extend. Rip the Kettlebell fast enough for it to pass the Clean position to be caught in your hands at head height, but no further.

Squat to absorb, then stand up to release the Kettlebell.

Kettle bell Goblet Throw

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This requires a more explosive rip from the ground and a Kettlebell row higher than head height.

As you explode out the starting squat, upright row rapidly and release the Kettlebell over your head. Follow the kettlebell with your eyes, and catch it at the bulb in your hands (forearms together), and squat to absorb.

As you come out of the Goblet squat, push press the kettle bell overhead by extending your elbows and releasing it into the air.

Catch the Kettlebell at the horns and on your forearms as it descends, using your Goblet Clean position with an absorption squat.

Medicine Ball Slam progressions

Med Ball Neck Squat

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Start in squat with arms extended. Stand with elbows in and curl med ball up, over and behind the head to touching back of the neck.

Contract triceps to perform a med ball pullover (like a soccer throw in), extend elbows down to locked, squat and crush the med ball into ground to ensure it stays in place. Keep elbows to inner thighs.

Med Ball Floor Slam

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Make the overhead neck contact position, but this time slide the feet back from flat foot to ball of feet. Rapidly perform the pull over phase and drop down in to a deep squatted slam. Catch it on the bounce if possible.

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Drive off mid foot into full extension of the hips, legs back.

Med Ball Jump Throw

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Start in squat position and instead of standing, jump as high as you can with hips thrust forward and knees backward while moving the ball into back of neck contact.

Contract your core in the air and bring knees to chest to land mid foot, and absorb into a deep squat and floor slam.

Training under expert guidance is critical to your development as a tactical athlete.

If you’d like to train to be Tactically Fit, Urban Kombat founder Garth Montgomery is a TACFIT certified instructor. Book into a TACFIT Personal Training Induction class, or call Garth on 0408 864 851.