About Tom Corrigan

See complete KB Fire Contents

Read Tom Corrigan's article Firefighting and Kettlebells

It doesn't get much tougher and more demanding than firefighting, does it? You get yanked out of bed or your easy chair at any old hour—and before you can barely clear your head you're wham-bam up to your neck in spasms of hard and often very nasty labor…like:

• Wrenching open stuck doors
• Hoiking heavy hoses
• Clambering up high ladders
• Grabbing at falling objects
• Shouldering every imaginable size and shape of human victim
• Axing away at walls and ceilings
• Yanking at debris
• Dragging bags
• Pushing, shoving and straining against suddenly immovable objects
• Sprinting up and down stairs
• Reaching up, down, below, through and into every imaginable hole and crevice
• Bending and twisting aside heavy metal
• Breaking down or smashing through doors
• Jumping for your very life

And sometimes ALL of this in one single day or night, often in blistering heat and surrounded by thick smoke…

No wonder around 35,560 firefighters injured themselves in 2005 JUST FROM THEIR PHYSICAL EXERTIONS!

And unfortunately, it's not surprising that in the same year 40 firefighters died of heart attacks...

If you haven't trained correctly beforehand, you're setting yourself up for injury or death from sudden over-exertion. You need to train to fight. And fighting for a firefighter means utterly brutal and sudden physical challenge at a moment's notice.

If you haven't trained correctly, it's not going to be IF you get injured, it's WHEN…

And naturally, there's a ton of other jobs out there, where you have to go from super-sedentary to blazing action in the blink of an eye:

police officers, construction workers, packers, deep sea fishermen, loggers, refuse collectors, steel workers, movers, farmers, football players, military, dockers, loaders…to name just a few.

As a longtime firefighter, Tom Corrigan has been on a relentless mission to seek out physical-preparedness programs that would truly give him the iron grip, the powerful back, the steely, cable-like muscles, the endurance, the ability to handle ballistic insult and the shock-proof heart that are essential in his line of work.

Because Tom didn't just want to excel as a firefighter. He wanted to survive, whatever he had to go up against, every time.

Tom tried it all when it came to the strength and conditioning game. And found himself coming up short. WAY short… In fact, a lot of his so-called strength training seemed to actually HINDER his firefighting ability, if not hurt him!

When Tom discovered kettlebell training, he finally found the perfect firefighter fitness solution in one package. He likes to call kettlebells the "Great Equalizer", because they give him the perfect combination of endurance and strength.

In other words, if you have the awesome endurance of a marathoner—and add kettlebells—you'll gain an equalizing strength. If you have rack-after-rack of dense muscle packed to your frame, but fall over gasping if you have to sprint 50 meters—add kettlebells—and you'll get the endurance to match your meat.

In other words, add kettlebells and you'll not only enhance your strength and endurance both, you can massively reduce the chances of injury when your body is subjected to those sudden demands…

After training with kettlebells a while Tom found his tendons and ligaments strengthening and thickening, as they adapted to the ballistic shock:

"You get jarred around in real life—if you never train for it, you won't be able to handle it. Controlled ballistic training helps you handle shocks without getting injured as easily and feeling as sore afterward.

As a fireman, you really can't afford to be really sore and stiff like you get after the typical 'feel the burn' bodybuilding type workouts. This was the kind of intense and functional workout I had been searching for—no fancy machines, high-tech gimmicks or complicated contraptions. Just a hunk of iron with a handle...

Kettlebells are the best single tool I have found for developing strength, endurance and flexibility. Their off-center weight distribution recruits the stabilizer muscles of your shoulders and torso like no dumbbell or barbell can.

The over-sized handles are about the same size as the grips on our axes, pike poles and other tools. High rep swings, snatches, and cleans tax your cardiovascular system just like moving a charged hose line down a long hallway, hauling hose and tools up multiple flights of stairs, or dragging a person out of a building. You can't get that kind of cardio from a treadmill or even a stairstepper.

You only develop that kind of cardio from working your entire body. Whole body cardio is built by using your major upper body muscle systems working in a controlled and coordinated fashion with you legs and hips for doing high rep sets with little or no rest. Your abs and back also get a great workout from staying firm and protecting your spine while you do rep after rep.

While fighting a fire, I am always lifting heavy objects off the ground, carrying heavy things quickly up stairs or down hallways, working with heavy tools over my head, and bending or crouching down as I pull hose or search for victims. Bending over and lifting things, standing up with heavy weights, pressing and holding things over your head describes kettlebell lifting to a tee."

Having experienced these phenomenal training results with kettlebells, Tom Corrigan has wanted to share "fighter-preparedness" program not only with all his other firefighters but all those whose jobs require heavy and sudden physical challenge.

While Tom's KB Fire program will ensure a firefighter is supremely ready to fight, the drills can easily be adopted by a host of hard-living types to perform their jobs more safely and more effectively.

As Tom puts it:

"Firefighting tasks can be trained for with the use of kettlebells. The versatility of KBs is unsurpassed. You can hold them in many different ways — one handed, two hands together, two hand parallel (right side up or upside down) or even press it sitting on your palm, either on the flat bottom or the curved side. You can wrap a towel or large diameter rope around the handle to lift it up and even swing it around your body or legs. It swings like a wrecking ball, developing tremendous amounts of force.

Swinging a six-pound axe feels like a toothpick after swinging a kettlebell on a rope.

Lifting and swinging two KBs in one hand develops a powerful grip. Pressing and walking around with kettlebells overhead builds both strength and stability in your shoulders. High rep swings builds your low back endurance, which is what you need to avoid injury and pain.

My advice to any firefighter who wants 'real world' conditioning, would be to buy a few kettlebells, then get my KB Fire. It covers everything you need to get started with kettlebell training."

Here's advance praise for KB Fire from some folk who KNOW what they're talking about:

"Do you know how to manhandle a heavy box to the top shelf? How to lift a heavy object that is not directly in front of you? How to be strong in a tight space—without hurting your back? Watch Tom Corrigan's DVD and you will."—Pavel Tsatsouline, the author of Enter the Kettlebell!

“I feel like I am cheating my brother and sister Firefighters by not sharing KB Fire with them right away. My department has recently suffered an epidemic of career ending On the Job Injuries, two shoulders, three backs, and one knee. I know the sections on posture combined with Tom's creative job specific uses of the kettlebell can prevent many of these injuries. KB Fire not only helps to correct poor movement patterns but it also shows you how to toughen yourself to further prevent those injuries. The tips on CPR have already paid off on the job. I was able to get as good or better compressions done without getting that pump in my lower back that is soon followed by an ache.

As I began to share portions of KB Fire with fellow firefighters they were immediately impressed with Tom's ability as an instructor as well as the quality of his physique. Tom puts out what you need to know and then shows you exactly what he told you with great demonstrations. Our training officer loved the graphics superimposed over Tom to reinforce good mechanics.

Brother, this DVD will surely save lives as well as careers when KB Fire gets out to the fire service at large!”—Matthew Burleson

"I have been a firefighter/EMT for approximately ten years and have utilized numerous workout regimens over that time, but none as effective as kettlebells. I have waited patiently for a program specifically geared toward firefighters and our unique duties...and now it is here. While I already had a firm grasp on the basics of kettlebell exercises, your DVD had some very good ideas for improving strength and endurance in specific areas and tasks found on the fire scene. I'm 42 years old now and without a doubt in the best shape of my life...all due to kettlebells! I truly believe any firefighter or other public safety worker could benefit from your DVD and the ideas contained within. Great job and stay safe."— David Verduin, Anchorage Fire Dept.

"I'm impressed... it definitely got me stoked to start working more with the KB's. The lifts and workouts were kept simple and functional and as I've found totally brutal! Tom's video is perfect for firemen looking to get fit and stay that way. The best part is how simple those little hunks of metal are. They're almost fireman proof. I haven't seen one break yet!"—Aaron Patterson, Seattle Fire Department

"KB Fire is a versatile, comprehensive kettlebell training program for firefighters that understands the diverse nature of our job. Taking a hydrant, pulling an attack line, laddering the structure, cutting a hole on a pitched roof 20-30 feet high with a screaming powered tool or axe, with fire below you and victims that need to be saved can be challenging. Prepare yourself and the your department with KB Fire.

The bumps and bruises come with the job. Reduce or eliminate leaving the job with a bad back, knees, shoulders or cardiac problems. Tom will show you proper warm-ups and exercises that will make you a fitter, more resilient firefighter."—Bob Ross, RKC, Firefighter/Paramedic. Phoenix F.D

"Tom not only does a great job with showing you the basic conditioning exercises you can do with the kettlebell, but the 'job specific' drills alone will greatly benefit a firefighter's ability to do the job effectively while minimizing the risk of injury. Great job Tom!"—William Fish, RKC, Firefighter, EMT—C, Johnston Fire Dept, Local 1950, Johnston, RI

"What are the "ingredients" build a stronger & fitter Fire Fighter? Deadlifts, Swings, Cleans, Presses, and Squats! Veteran Fireman and longtime Kettlebell Instructor Tom Corrigan relates essential kettlebell exercises to the demands Fire Fighters face on the fire ground. To this strength recipe, Tom adds posture and range-of-motion techniques that decrease the odds of getting injured in this demanding and dangerous profession." —John Borden, Lieutenant & 20 year Fire Fighter with a Seattle-area fire department

And here's what you'll get when you watch Tom Corrigan's immensely thorough KB Fire:

Chapter 1 — Kettlebell Introduction

-Benefits of Kettlebell Training

-Areas of Fitness KB Training can improve

-Starting Size of KB (for men)

Chapter 2 — Posture

-How to create a "Virtual Belt"

-Protecting your shoulders and wrists

-Locating your neutral spine position

-Finding your pressing groove

Chapter 3 — Bodyweight Exercises

-Warm Up with Bodyweight Crouch

-Hip Flexation and Arching

-Basic Squatting Tips

-How to Deep Squat safely

-Using Isometric Twists for Leg Power

Chapter 4 — Beginner Guidelines

-Rep Guideline for Foundational Strength

-Key focal points for your KB Training

-Time guidelines for weekly workouts

Chapter 5 — Kettlebell Warm Up

-Ten exercises, done with a light KB

-Goblet Squat, Slingshot, and Halo

-Figure 8, Overhead Squat and Good Morning

-Hammer Curl and Press Combination

-Knee Circle, Jump Shrug and Cossack

Chapter 6 — Introduction to Five Basic Moves

-Deadlift, Swing, Clean, Press and Front Squat

Chapter 7 — Deadlift

-How to perform the Basic KB Deadlift

-2 KB variation and Suitcase Deadlift

-Sumo Deadlift - Basic and Variations

-One Legged Deadlift with 1 and 2 KBs

-Postural Guidelines for KB Deadlifting

Chapter 8 — Swing

-How to Perform the Basic KB Swing

-Half Swing and High Swing variations

-One Arm Kettlebell Swing

-Postural Guidelines for the KB Swing

-DARC Swing variation

Chapter 9 — Clean

-How to Perform the Basic KB Clean

-Two handed assistance movements

-Tips to Taming the Arc

-Alternative Clean exercises

-Shouldering the KB (two ways)

-Double KB Clean

Chapter 10 — Press

-How to perform the Basic KB Press

-KB Pressing Tips and Guidelines

-2 KB Pressing and Push Press

-Military Press Technique Tips

Chapter 11 — Front Squat

-How to perform the basic Front Squat

-Front Squat Technique Tips

-2 KB Front Squat

-Explosive and Pausing Squat variations

-2 handed Front Squat variation

Chapter 12 — Combining Moves

-Clean and Press Combination

-Clean and Front Squat Combination

-Clean, Front Squat and Press Combo

-Freestyle KB Combinations

Chapter 13 — Truck Work

-Moving Equipment

-Farmers Walk (variations)

-Walking with Equipment

-Carrying Variations

-Compartments

-Tarp Toss Drill

Chapter 14 — Tools

-Chainsaws and Rescue Saws

-Axe chopping Drills

-Spreaders and Cutters (Jaws of Life)

-Pike Pole Drills

-Battering Ram

-Hammer Throw Drill

-Thumb Building Exercise

Chapter 15 — Ladder Work

-Carrying Technique and Tips

-Lifting and Racking Ladders

-Raising and Pulling Ladders

-Grip Tips and Drills

-Shoulder Building Exercises

Chapter 16 — Hose Work

-Advancing Hose (Crawl, crouch, stand)

-Feeding Hose (around the corner)

-Nozzle Work (various drills)

-Shouldering Hose (various drills)

Chapter 17 — EMS

-Patient Lifts (Zercher and Gurney Lifts)

-Patient Lifting Example (Postural guide)

-CPR Drill (postural guidelines)

-Buddy Drag with 2 KBs

Chapter 18 — Drills in Workouts

-How to include the Firefighter Specific Drills

-Warm Up (or Cool Down)

-Substitution (Specific for Basic Exercise)

-Alternate between Specific Drill and Basic Exercise

Chapter 19 — Introduction to Programming

-Rep advice for Strength and/or Conditioning

-Stability and Flexibility Guidelines

Chapter 20 — Circuit Training Guidelines for KBs

-Number of exercises and cycles

-Sample KB Circuit Training Workout

-How to divide circuits

-Rest Break Guidelines

Chapter 21 — CrossFit Information

Chapter 22 — Firefighter Workout - Stair Circuit #1

-with Sean Dickinson, RKC (USMC, ret.)

Chapter 23 — Firefighter Workout - Stair Circuit #2

Chapter 24 — Workout by Dean Wingfield, Seattle Fire (ret.)

-Advantages and Benefits of KB Training

-Technique Tips for Clean and Press Workout

-Dumbbell vs. Kettlebell

-Adding 2 Handed Swings to your workout

Chapter 25 — Alternative Firefighter workout

-What you can do when pressed for time

Chapter 26 — Frequently Asked Questions

-Starting sizes, shoes, gloves and callous care

-Combining KBs with other weights and cardio

-Training on duty, back issues, warm ups

-Skipping workouts and avoiding forearm pain

-Email information for Tom Corrigan

Chapter 27 — Bonus section - The Snatch

-Four-step Progression to learn the Snatch

-Start with a High, One-handed Swing

-Adding a twist, then a bent arm to the swing

-Learn to float the KB at the correct height

-Finish with the Punch-Thru and Lockout

Customer reviews of: KB Fire: Kettlebell Training for Firefighters	Average Rating: 5.8 in 8 reviews
Real world fitness for firefighters	Rated 9 out of 10
I found the DVD to be extremely inventive while also directly relating to the specific rigors and demands of firefighting. It addresses the awkward lifts and working conditions of this profession that are not covered at all by traditional weight lifting and machines. The exercise programs are well thought out and offer plenty of ideas for adaption for different skill levels and abilities as well as methods for incorporating variety. There are numerous graphics included in the video showing proper body mechanics and methods for injury prevention and rehabilitation. I am currently incorporating several of the exercises into my current training program. KB Fire is the perfect video for anyone looking to get into the fire service, getting ready for an academy, or stay in shape for the long term demands of the job. Asha Wagner - San Jose Fire Department, San Jose, CA
Yeah Fireman Tom!	Rated 10 out of 10
Fireman Tom has really done it! Excited by the trailer, I ordered the dvd not expecting the full 2 hours to be of such high caliber. It's fantastic! Tom has presented tons of practical information alongside unique moves that will really benefit firefighters. I will watch it many times and use his ideas for teaching others. (and I'm not a firefighter) Tom's passion and sincerity make him a great teacher and I think must have been the driving factor behind him creating one of the best kettlebell videos out. The music, the interesting presentation, and just Tom all make this dvd very watchable! Gayle Hunter - Healdsburg, CA
Fitness/Fireman Review	Rated 10 out of 10
As a fitness trainer and a former volunteer fireman, I feel the information in the DVD was incredible. I already have recommended this DVD to other fitness and fire service professionals. Tom does a really good job with his instruction and how to use the movements with the kettlbell in a real life situation. Great Job! James Woodall BS CPT - Woodall's Fitness Studio, Clayton, NC USA
Too expensive for quality of video	Rated 5 out of 10
I really think the quality could be a LOT better on a video that costs as much as this did. The workouts are kind of basic but whatever. It's really the video and sound quality. I wouldnt mind paying $15 for it. But not $50. PF - Beijing China
no heat from this fire	Rated 1 out of 10
firefighters are also referred to as "occupational atheletes", so they have to train like an athelete to be prepared for whatever comes there way. they have to be very atheletic (agile, mobile and hostile) to survive in the most horrendous of conditions. nothing on this dvd, training wise, i believe will prepare you for that. firefighting is short bursts of intense efforts over a period of time, strength and endurance must go hand in hand. the "art of strength:firepower" dvd really nailed it, putting all this together, short and intense, that is where its at. as for delivery and effect..."kb fire" is as appealing to the eye as watching paint dry..."firepower" looks like "star wars" in comparison. as for the accompanying article in "hardstyle", i liked it better when i read it the first time in november 06 when it was titled "don't get burned: kettlebells to the rescue" by anthony grokaitis. lisa - MA
Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to KB Fire: Kettlebell Training for Firefighters. I want to order KB Fire: Kettlebell Training for Firefighters NOW and understand that I am ordering with ZERO RISK because KB Fire: Kettlebell Training for Firefighters comes with a 100% satisfaction guarantee for one full year!
Kind of corny	Rated 4 out of 10
Many of the exercises that are supposed to be "profession specific" really look hokie. The DVD mostly shows just individual exercises and I wish it had shown more total workouts. "AOS Firepower" seems better put together and has more workouts. Batt203 - Columbus, OH
it was ok	Rated 5 out of 10
there were some good basic kettlebell stuff. but there was alot of weird moves and positions that were said to improve firefighter performance. ive been a fireman for 12 years, they just seemed akward. i havent seen pavels KB videos yet but i think ill be getting that next. jason - aurora, il
More special training, less fire effects Please.	Rated 2 out of 10
I was so excited to receive this DVD as I have fire fighters and police officers that take my classes. However, the DVD was just Fluff with the same old drills done in a Much Less Interesting format. I'll stick to my Pavel DVD's and send this one back. If they spent as much time on a more dynamic individual to do the DVD and acutally did come up with "CREATIVE Training Specific Exercises to match all the "Fire Special Effects" I may have been impressed. A big fat - No on this one. Agent Meier - K2 CIA (Core Intensity Advantage) Training
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Rated 9 out of 10 Real world fitness for firefighters I found the DVD to be extremely inventive while also directly relating to the specific rigors and demands of firefighting. It addresses the awkward lifts and working conditions of this profession that are not covered at all by traditional weight lifting and machines. The exercise programs are well thought out and offer plenty of ideas for adaption for different skill levels and abilities as well as methods for incorporating variety. There are numerous graphics included in the video showing proper body mechanics and methods for injury prevention and rehabilitation. I am currently incorporating several of the exercises into my current training program. KB Fire is the perfect video for anyone looking to get into the fire service, getting ready for an academy, or stay in shape for the long term demands of the job. Asha Wagner San Jose Fire Department, San Jose, CA

Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to KB Fire: Kettlebell Training for Firefighters. I want to order KB Fire: Kettlebell Training for Firefighters NOW and understand that I am ordering with ZERO RISK because KB Fire: Kettlebell Training for Firefighters comes with a 100% satisfaction guarantee for one full year!

Rated 10 out of 10 Yeah Fireman Tom! Fireman Tom has really done it! Excited by the trailer, I ordered the dvd not expecting the full 2 hours to be of such high caliber. It's fantastic! Tom has presented tons of practical information alongside unique moves that will really benefit firefighters. I will watch it many times and use his ideas for teaching others. (and I'm not a firefighter) Tom's passion and sincerity make him a great teacher and I think must have been the driving factor behind him creating one of the best kettlebell videos out. The music, the interesting presentation, and just Tom all make this dvd very watchable! Gayle Hunter Healdsburg, CA