That would depend on if you had access to weights or not.

If you do have weights, stick with the barbell.

You can load a barbell heavier than dumbbells, kettlebells, etc.

My choices would be

(Kendrick Ferris, Jr.)

  • squats
  • deadlifts
  • bench press
  • press
  • cleans

If barbells are not available, use odd objects, for the basic lifts mentioned above.

Odd object lifts  are way harder than an equivalent amount on a barbell lift.

(Martin Jancsics )

Modify the movements to fit the type of object you are lifting.

The most basic of all exercises are done with your own bodyweight.

  • squats
  • push ups
  • pull ups/chin ups
  • lunges
  • dips
  • planks

(Will Deleon)

There are many ways that your life can depend on how fit and strong you are, whether it is an emergency situation, a physical confrontation, or just daily living. Sports and competitions are important, but not as important as the quality of your life overall. You have to be able to move your own body or external objects as the situation requires it day by day.

You don’t need a bunch of different exercises, but whatever you choose, always give 100% effort and focus to it.

Be consistent and watch what happens!

  1. None of these exercises listed train the neurological response, energy pathways or hormone function needed in a life & death scenario. In fact, most of these exercises contradict survival fitness & the natural motor patterns needed.

    I’ve trained Special Forces for several years along with various 1st responders & none of these exercises do I use in my Survival Fitness Program. In the past I also trained civilians in home defense dealing with home invasion scenarios. Again, none of the traditional weight lifting exercises will be effective as one’s 1st choice.

    There are many missing elements in these conventional exercises. These should only be used as secondary general fitness training. Being weight room strong does not always translate well to reality when you would need to save your life or someone else’s.

  2. ironcave1 says:

    Thanks for your feedback, Stephen. I would value further input from you on this.

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