When you think of Navy SEALs, images of gritty determination, mental resilience, and insane physical conditioning come to mind. These warriors aren’t just fit—they’re functionally fit, prepared to excel in any situation from sea to sky.
Want to tap into that same level of strength? You can build the body and resilience of a Navy SEAL by incorporating specific exercises into your training routine. But be warned: these aren’t your run-of-the-mill gym workouts.
If you’re serious about getting stronger, leaner, and ready for anything, read on. We’ve broken down five core exercises used by Navy SEALs, complete with technique tips to ensure you’re maximizing every rep. Let’s dive in and see if you have what it takes to train like the elite.
1. The Push-up: Build Explosive Upper Body Strength
Why It Works: Push-ups are a staple in Navy SEAL training because they build strength, endurance, and power in the chest, shoulders, and triceps. They also engage your core, making this a full-body exercise.
Technique Tips:
- Start in a plank position: Place your hands slightly wider than shoulder-width apart and keep your body in a straight line from head to heels.
- Lower slowly: Bend your elbows and lower your chest to the floor, keeping your elbows at a 45-degree angle to your body.
- Explode upwards: Push back up with force, engaging your chest and triceps while keeping your core tight.
- Advanced Tip: Try the clapping push-up for explosive power. Push up with enough force to clap your hands together before returning to the ground. This will ramp up your upper body strength and explosiveness.
Navy SEAL Standards: Aim for 50 push-ups without stopping. Want to go hardcore? Try doing sets of 20, resting only for 30 seconds between sets until you hit 100.
2. Pull-ups: Build Functional Back and Grip Strength
Why It Works: Pull-ups target the upper back, shoulders, and arms, and they’re crucial for functional strength, especially in real-world applications like climbing or pulling your own body weight in difficult situations.
Technique Tips:
- Grip the bar shoulder-width apart: Hang from the bar with your palms facing away from you.
- Pull your chest to the bar: Engage your lats and pull your body up until your chin clears the bar. Focus on pulling through your elbows rather than just your biceps.
- Control the descent: Lower yourself slowly to build more strength in your back and grip.
Navy SEAL Standards: 10-15 perfect pull-ups in one go is considered elite. SEALs often do weighted pull-ups to increase difficulty—strap on a weighted vest or hold a dumbbell between your feet for an extra challenge.
3. Burpees: Combine Strength and Cardio
Why It Works: Burpees are one of the most effective exercises for building both strength and cardiovascular endurance. They mimic the kind of all-body movements SEALs need in high-stress situations and train both power and agility.
Technique Tips:
- Start in a standing position. Drop into a squat, place your hands on the ground, and jump your feet back into a plank position.
- Push-up: Perform one push-up, then jump your feet back toward your hands.
- Explode upward: Jump straight up into the air, extending your arms overhead.
Navy SEAL Standards: Aim for sets of 15-20 burpees. Rest briefly, then go again—SEAL training emphasizes pushing through fatigue.
4. Kettlebell Swings: Strengthen Your Core and Lower Body
Why It Works: SEALs use kettlebell swings to build powerful hips, glutes, hamstrings, and core stability. The swing mimics movements like lifting and sprinting, which are crucial in tactical scenarios.
Technique Tips:
- Stand with feet shoulder-width apart: Hold the kettlebell with both hands in front of you.
- Hinge at your hips: Push your hips back while keeping your chest up. Don’t squat—this is all about hip movement.
- Swing explosively: Thrust your hips forward, using momentum to swing the kettlebell to chest height. Keep your arms straight, but relaxed.
- Control the return: As the kettlebell lowers, hinge at your hips again, loading power into your hamstrings for the next rep.
Navy SEAL Standards: Perform 4 sets of 20 swings with a moderately heavy kettlebell. SEALs often use 24 kg or heavier.
5. Mountain Climbers: Build Endurance and Agility
Why It Works: Mountain climbers are a dynamic exercise that challenges your core, improves agility, and raises your heart rate for cardiovascular benefits. SEALs use this move to train quick movements while keeping the core engaged.
Technique Tips:
- Start in a high plank position: Keep your hands under your shoulders and body in a straight line.
- Drive one knee toward your chest: Quickly switch legs, bringing the opposite knee toward your chest while pushing the other leg back.
- Stay light on your toes: This movement should be fast and continuous, simulating running in place.
Navy SEAL Standards: Aim to do mountain climbers in intervals—30 seconds of work, 15 seconds of rest. Repeat for 5 rounds. To increase difficulty, perform on an unstable surface, like a Bosu ball, to engage your core even more.
Final Thoughts: Train Like the Elite
Training like a Navy SEAL isn’t just about brute strength. It’s about building a body that can perform in any situation—strength, endurance, agility, and mental toughness. These exercises are the foundation, but to truly get the most out of your workouts, focus on consistency, recovery, and proper nutrition.
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