Intro to Rifle PT
Rifle PT: the use of a rifle (or an object of similar weight and shape) as a resistance weight in physical training.
Always UNLOAD AND CLEAR your rifle before performing these exercises. Remove the magazine, clear the chamber, and engage the safety, then proceed with the exercises.
Exercise 1: From a standing position, with the rifle held level in the hands at the waist, raise the rifle above the head with the arms extended. Lower the rifle by bending the arms at the elbows until the rifle is behind the head. Raise the rifle until the arms are extended, then return the rifle to the starting position.
Exercise 2: From a standing position, with the rifle held level in the hands at the waist, raise the rifle above the head with the arms extended. Rotate the upper body at the waist 90 degrees to the left, then bend at the waist until the rifle is at calf level. Raise the rifle above the head, then rotate 180 degrees to face to the right. Lower the rifle to calf level again, then raise it to above the head. Rotate 90 degrees to face forward, and return to the starting position.
Exercise 3: From a standing position, with the rifle held level in the hands at the waist, raise the rifle to shoulder height with arms extended towards the front. Hold in this position and count to ten. Return to the starting position.
Repeat each exercise once for each year of your age if over 30, twice if under 30. Perform one set of each exercise for each decade of your life (example: a 34 year old would conduct four sets of 34 repetitions for each exercise).
Don’t forget to hydrate, and pass out as necessary.