Strength for the lift – beginner
PoliceBeginner8 exercisesabout 40 min
The ISOKAI strength test is described by the assessment agency as a deadlift of a barbell against resistance up to chin height – legs, back, arms and shoulder girdle in one pull. This session builds that chain with a kettlebell: deadlift, wide-stance high pull (from the police list), goblet squat, inverted row, shoulder press, farmer's walk, superman and hang. Learn to lift with a straight back and drive with the hips before adding weight.
Exercises
Kettlebell Deadlift3 sets × 8 · rest 90 sKettlebell Sumo High Pull3 sets × 8 · rest 90 sGoblet Squat3 sets × 10 · rest 90 s
Inverted Row3 sets × 8 · rest 75 s
Dumbbell Shoulder Press3 sets × 10 · rest 75 s
Kettlebell Farmer's Walk3 sets × 30 m · rest 60 s
Superman3 sets × 12 · rest 45 s
Dead Hang3 sets × 20 s · rest 60 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
More workouts: Police
Police circuit – beginnerTwo rounds with a minute's rest of the police's thirteen exercises in easier variants: high pull and swing wit
Police – self-test sessionNot the agency's tests (bike and ISOKAI can only be done there) but the same measures in weeks 4 and 8 so you
Police circuit – intermediateThree rounds with 45 seconds' rest of the police's thirteen exercises: kettlebell high pull and swing, walking
Strength for the lift – intermediateHeavy and explosive for the ISOKAI lift (deadlift up to chin height): deadlift 4 × 5, wide-stance high pull, f
Police circuit – advancedFour rounds with 30 seconds' rest and weight on more exercises: heavier high pull and swing, walking lunges wi
Strength for the lift – advancedMax strength and speed for the ISOKAI lift: deadlift 5 × 3, hang power clean, heavy wide-stance high pull, fro