How to Perform the Push (PARE/POPAT tests)

Рет қаралды 31,161

9 жыл бұрын

The push gives a lot of people difficulty, even those who are "strong". Strength is an important aspect, sure, but it's not the only factor in your performance. Technique is much more important. And in this tutorial, you'll learn the proper techniques to succeed.
It goes without saying, it's hard to find facilities that have the machine. If you're not fortunate to have immediate access to the machine, you can try simulating the push with a partner, which is demonstrated here:
• How To Simulate the Pu...
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Пікірлер: 32

@MariahZInnash 8 жыл бұрын

Very helpful; thank you!

@kelo20 8 жыл бұрын

Just wanted to drop in. I did my POPAT test today. Thank you so much for your tips they helped me pass the test man. YOU ROCK!

@rlconditioning 8 жыл бұрын

+Kelo Ross Congratulations! I'm glad to hear my tips helped you pass :) I wish you luck in the rest of your process.

@esronmills825 5 жыл бұрын

Thank you very much for your excellent tutorial.

@rlconditioning 5 жыл бұрын

You’re very welcome!

@shaheerjalalzai9577 9 жыл бұрын

Hey great videos, I am doing the PARE test next week and your tutorials really helped me out! Thanks for sharing.

@rlconditioning 9 жыл бұрын

You're welcome Shaheer. Good luck with your test next week!

@gurkiratsingh849 Жыл бұрын

Need more content like this

@rlconditioning Жыл бұрын

There’s plenty of content on our KZfaq channel: kzfaq.info

@jeratt1 Жыл бұрын

should you cross your feet for the pull too if allowed, or no? I have COPAT tomorrow morning and just trying to pick up as many tips as possible. Thanks.

@yannzter 2 жыл бұрын

Great videos man! I just did my pare today and failed it.. found you and looking to bounce back! Thank you for your videos

@johnleeder7682 Жыл бұрын

Did you make it bro ?

@yannzter Жыл бұрын

@@johnleeder7682 I didn’t and in the meantime I had the interview and I didn’t pass that either, but I will try again and if not, I will try for the RCMP

@loganater45 6 жыл бұрын

Not having access to a machine sucks.

@MrDigit885 7 жыл бұрын

is it okay if the weights goes up and down but doesn't touch all the way down ? Would it be acceptable or must it be pushed in or out all the way during your rep ? thanks

@rlconditioning 7 жыл бұрын

MrDigit420 Generally speaking, there's a colour scheme on the handles letting you know how much of it is pushed in and if you're close to dropping the weights. Green means you're good, yellow is close, and red you've dropped it. As long as it's in green or yellow, you're good, but of course to be safe you want it pushed in as far as possible, and it should be elevated the entire time.

@selenagonzalez2848 3 жыл бұрын

Any recommendations for slipping? I can handle and hold the weight but no matter what shoes I’m always slipping on the pull portion

@rlconditioning 3 жыл бұрын

I've heard people use hairspray to add grip to the bottom of shoes. I haven't tried it myself, so I can't vouch for it. But it is something I've heard. Otherwise, you can clean the bottom of your shoes before testing, or buy court shoes like basketball shoes, or use shoes that are used strictly for indoors.

@Taimanin_Akeno 2 жыл бұрын

Is that a 80 lb load on the handle? I have a test coming and worked on leg strength and upper body because they have a portion that uses a power training machine and the carriage is 50 lbs but the handle is translated to 80 lbs. Is that difficult to push and pull?

@rlconditioning 2 жыл бұрын

With no weight added, the carriage is 20 lbs. Depending on which test you're doing, the actual weight will vary. As for difficulty, the machine is hard if you don't use good technique. The machine also gets harder to perform when you're fatigued. This increases the importance of technique as you can't rely on brute strength. Relying on strength alone after the obstacle course means you'll struggle more than necessary with the machine.

@jeffbrant7161 8 жыл бұрын

Hey Marc, what exercises do you recommend for preparing for the push portion. My daughter broke her shoulder 8 months ago and is training for her PARE and we are particularly concerned about the push portion of the test so we are looking ideas on what she should be doing. Also, are there any ways to mimic the push component in a typical gym?

@rlconditioning 8 жыл бұрын

+Jeff Brant My apologies for the late reply. Is your daughter cleared to train again? If so, here's what I recommend: - Push-ups and pulling exercises (like rows) will help with the push portion, but it needs to be used in conjunction with other exercises. - A strong and stable core is arguably more important than having a strong upper body, as the power generated from the legs can be transferred to the upper body and into the machine much easier. - In terms of mimicking the push, the closest I've come to is doing partner pushes. Here's an example: kzfaq.info/get/bejne/jLSafK2gssW6qZs.html

@jeffbrant7161 8 жыл бұрын

Thanks so much Marc, we will be sure to incorporate your advice into her new workout regime.

@shanefrechette 6 жыл бұрын

Hey how much is the weight for the push ? Looks like 70?

@rlconditioning 6 жыл бұрын

Depends which test you're doing. PARE is 70 lbs (but does go up at final PARE at Depot), POPAT is 80 lbs.

@kelo20 8 жыл бұрын

When I did my practice yesterday, I felt that when I was doing the push portion it kept pushing me back. So watching this video and from what I take from it is ideally you want to be close to the machine as possible and push with your elbows tucked in towards your body. I guess it helps to have your body lower to the ground?

@rlconditioning 8 жыл бұрын

+Kelo Ross Ideally, yes you want to be close with elbows tucked. You also want to push into the machine using your legs. That's where the power and drive comes from, not the upper body. And I wouldn't say you have the body lower to the ground. You want to be angled enough so that you're utilizing your legs for pushing and staying tight in your upper body to take advantage of the leg drive.