How Squats, Lunges, Carries, Crawls, and
Load Bearing Build the Tactical Athlete 

Tactical professional service demands both a strong foundation and mental fortitude.  Both are built through hard work, mastering the basics of movement. If your goal is to build a body and mind that are resilient, adaptable, and prepared to meet a wide variety of physical challenges and mental obstacles, then both are essential. The foundation of this readiness lies in cultivating strength, endurance, and functional movement. Among the best ways to prepare the body for the rigors of military life is to train with fundamental exercises such as squats, lunges, carries, crawls, and load-bearing movements. But first, what are all the fundamental movement patterns of the human body?

These movements are nothing fancy - quite basic, in fact - but can become very challenging if neglected over time, making it difficult to perform them correctly. A fundamental movement pattern helps coordinate the body during weight transfer, forward and lateral movements, vertical motions, and full-body actions, while also generating power. These patterns require the cooperation of the body's left, right, top, and bottom parts, stimulating the central nervous system and promoting growth and movement-memory development.

Common foundational movements include crawling, walking or rucking, bending, lunging, reaching/climbing, grabbing, squatting, running, swimming, kicking, punching, shuffling laterally, avoiding objects, and hand-eye coordination. All involve moving and creating power, speed, and agility through multiple angles and planes.

These activities not only align with the natural movement patterns required in the field but also build unparalleled core stability, cardiovascular capacity, and muscular strength and endurance, especially in the legs. This details why these exercises are so effective for tactical preparation and how they holistically condition the body for service.

Fundamental Movement Patterns: The Bedrock of Tactical Fitness

The human body is designed to move in specific patterns, including squatting, hip hinging, lunging, pushing, pulling, rotating, and carrying. These patterns are foundational not only in everyday life but are also essential for military personnel, who must frequently squat and crawl to take cover, lunge across uneven terrain, carry heavy gear, crawl under obstacles, climb obstacles, and carry equipment/gear for extended periods.

·         Squats mimic the movement of lowering the body to the ground, lifting objects, or transitioning into defensive positions.

·         Lunges replicate stepping or striding across obstacles, moving under fire, or navigating tough terrain.

·         Carries develop the ability to move with weight, simulating the act of carrying gear, ammunition, or even a fellow soldier.

·         Crawls train the body for low-profile movement under wire or through confined spaces.

·         Load bearing encompasses all forms of moving with external weight, critical for rucksack marches, movement in full gear, evacuations, and logistical tasks.

Training with these movements not only strengthens the muscles involved but also enhances neuromuscular coordination, balance, and agility. These are the skills that translate most directly from the gym to the field.

Core Strength: The Center of Power

A strong core is the key to physical performance. It connects the upper and lower body, stabilizes movements, protects the spine, and transfers force efficiently—qualities that are indispensable for military tasks.

Weighted squats, lunges, farmer's walk, and planks require substantial core engagement to maintain posture and balance, especially under load. Carries, such as the farmer’s walk, force the deep trunk musculature to stabilize the body against shifting weights and uneven forces. Crawling, meanwhile, activates the core in dynamic ways, building endurance and anti-rotational strength. Think of crawling as a dynamic plank pose!

An effective core allows tactical professionals to:

·         Lift and carry heavy equipment safely

·         Maintain stability on rough or unstable terrain while load-bearing

·         React quickly and efficiently to physical threats or obstacles

·         Reduce the risk of injury, particularly to the lower back

By consistently training these fundamental patterns, we all develop reflexive core strength that supports every movement, from running to jumping to creating power with our feet and hands.

Cardiovascular Fitness: The Engine of Endurance

Tactical operations and training do involve isolated, short bursts of activity. However, service members must sustain their efforts over long hours, often under stressful and resource-constrained conditions. Cardiovascular fitness is the engine that powers this endurance.

While traditional running is a staple of tactical training, exercises like loaded carries and crawls introduce a new dimension to cardiovascular work. Moving with a heavy load up hills or stairs taxes the heart, lungs, and legs while also demanding muscular stamina. Carries and crawls, especially when performed over a distance or over time, elevate the heart rate and build the cardiovascular resilience needed for long marches, patrols, or emergency evacuations.

Learn About Seasonal Tactical Fitness Periodization: This is how we do it 

Additionally, integrating squats and lunges into high-intensity interval training routines not only builds muscle but also challenges both the aerobic and anaerobic systems. This type of training mimics the unpredictable nature of tactical training and real activity, where short sprints, heavy lifts, and sustained movement often occur in succession.

Practical Application: Translating Training Into Combat Readiness

The ultimate goal of any military fitness program is to create a soldier who can perform in the unpredictable, often chaotic environment of the field. Squats, lunges, carries, crawls, and load-bearing exercises are functional—they train the body for the exact movements and stresses encountered in military contexts:

·         Evacuating a wounded comrade requires strength (carry), core stability, and endurance.

·         Navigating an obstacle course utilizes crawling, lunges, and dynamic balance.

·         Long-range patrols demand cardiovascular capacity, leg endurance, and the ability to move under load.

·         Sudden transitions from movement to cover call for explosive leg strength and robust core control.

By focusing on these patterns, recruits become well-rounded athletes, capable of adapting to any physical challenge with resilience and efficiency.

Additional Benefits: Injury Prevention, Mental Toughness, and Team Cohesion

Training with a Group in Any Weather - Has Training Benefits Both Mental / Physical

Beyond physical capability, this style of training offers additional advantages:

·         Injury Prevention: Functional movements reinforce joint integrity, balance, and proper movement mechanics.

·         Mental Toughness: Enduring the discomfort of loaded carries, crawling, and high-repetition squats and lunges builds psychological resilience.

·         Team Cohesion: Many exercises, like partner carries or group ruck marches, encourage teamwork and foster a collective mindset crucial in the military.

Squats, lunges, carries, crawls, and load-bearing movements are far more than mere gym exercises—they are the foundation of a body prepared for the tactical professions. By developing fundamental movement patterns, enhancing core strength, boosting cardiovascular capacity, and building leg strength and endurance, these exercises prepare individuals physically and mentally for the demands of tactical life. 

Check out the Tactical Fitness Programs at StewSmithFitness.com for dozens of programs that specifically address the physical demands of any tactical service job and the training needed to get accepted into your program of choice. Scroll below for more options: