It’s been 72 years since the end of World War II, and most vets who served have passed away, with many of them honored as being part of the “Greatest Generation.” However, a few of those still alive are fighting for the recognition they believe they are due, including the one of the last surviving aircrew who took part in one of the most famous attacks in World War II.
According to a report by the London Daily Mail, former RAF aircrewman Johnny Johnson, MBE, who took part in Operation Chastise – the attack on the Mohne, Elbe, and Sorpe dams in 1943, is among those campaigning for World War II veterans of the Royal Air Force’s Bomber Command to receive a medal. And he has some very harsh words for some historians.
“I have a pet hate of what I call ‘relative’ historians. I ask them two questions: ‘Were you there?’ and ‘Were you aware of the circumstances at the time?’ The answer is no, so keep your bloody mouth shut,” he said.
RAF’s Bomber Command, most famously lead by Sir Arthur “Bomber” Harris, carried out numerous bombing missions against Nazi-occupied Europe during World War II. According to the Royal Air Force Benevolent Fund, 55,573 men who served in that command made the ultimate sacrifice.
Bomber Command notably launched missions against German cities, most notably the 1945 bombing of Dresden, often sending over a thousand planes to carry out area-bombing missions against targets at night. The Daily Mail noted that the tactic caused heavy civilian casualties, causing the same politicians who ordered the bomber crews to carry out those difficult missions to distance themselves from the bomber offensive after World War II.
A memorial to Bomber Command’s fallen was not commissioned until 2012. A clasp was also awarded to veterans of Bomber Command, but Johnson is not satisfied.
“All I’m asking for is a Bomber Command medal,” he told the Daily Mail. He also is advocating that ground crews receive recognition for their efforts.
Louisiana’s famous Cajun Navy, the volunteer civilian group that with its small boats helped rescue victims of Hurricane Harvey, wants to assist Florida after Hurricane Irma.
Rob Gaudet, one of the volunteer network’s organizers, spoke Sept 7. to Florida Sen. Marco Rubio to find out how the grassroots group might be of most help.
“They’re ready to go,” Rubio told the Miami Herald.
Irma is not expected to dump as much rain as Harvey, but forecasters worry about storm surge up to 10 feet in the state’s southern peninsula.
The Cajun Navy drove boats into Houston to pick up people stuck in the massive floods — turning into the so-called Texas Navy — but is now back in Louisiana, tracking Irma as it makes its way to Florida.
“There’s already boaters on their way and there already,” Gaudet told the Herald.
Gaudet, a software engineer, founded the Cajun Relief Foundation after boaters came together last year to rescue victims of a no-name flood in his hometown of Baton Rouge. During Harvey, the organization used social media to handle requests for assistance, alleviating crushed emergency responders.
“There’s a team of dispatchers that dispatch the Cajun Navy, that work from their homes or they work from coffee shops, literally taking request off of social media,” Gaudet said, noting dispatchers can be — and are — anywhere in the country. “We use mobile technology that the boaters carry along with them, and so we dispatch them to perform rescues.”
Rubio’s suggestion: that Gaudet’s volunteers, with their shallow-water boats, consider navigating narrow canals in South and Central Florida to reach victims if Irma’s storm surge leaves wide areas unreachable by car or deeper-water vessels.
“Biscayne Bay is like a basin,” said Rubio, a recreational boater himself. “It’s like a bowl of water that’s going to get potentially pushed inward.”
Soldiers are about to get their hands on the Army’s new Joint Light Tactical Vehicles (JLTVs), and the first unit will start receiving the trucks as 2019 begins.
These deliveries keep the program right on schedule, following an Army Systems Acquisition Review Council decision in December 2018 to move forward with fielding JLTVs to the 1st Armored Brigade Combat Team, 3rd Infantry Division. The unit, located at Fort Stewart, Ga., will start receiving its own JLTVs in January 2019, and should be fully equipped with about 500 new JLTVs by the end of March 2019.
“The JLTV program exemplifies the benefit of strong ties between the warfighter and acquisition communities,” said Dr. Bruce Jette, the assistant secretary of the Army for Acquisition, Logistics, and Technology. “With continuous feedback from the user, our program office is able to reach the right balance of technological advancements that will provide vastly improved capability, survivability, networking power, and maneuverability.”
The new trucks represent a significant modernization success for the Army and Marine Corps, with the program on track to replace many venerable High Mobility Multipurpose Wheeled Vehicles (HMMWV).
“I simply could not be prouder of the team that is bringing JLTV to reality,” Jette continued. “Our single focus is giving soldiers better capabilities, and our team of soldiers, Marines, and civilians worked tirelessly to deliver an affordable, generational leap ahead in light tactical vehicles.”
Joint Light Tactical Vehicles demonstrate their extreme off-road capability at the U.S. Marine Corps Transportation Demonstration Support Area at Marine Corps Base Quantico, Va.
(U.S. Army photo by Mr. David Vergun)
The JLTV family of vehicles is designed to restore payload and performance that were traded from light tactical vehicles to add protection in recent conflict. JLTVs will give soldiers, Marines, and their commanders more options in a protected mobility solution that is also the first vehicle purpose-built for modern battlefield networks.
“We are very excited to get these trucks into the hands of our soldiers,” said Col. Mike Adams, 1st Armored Brigade Combat Team commander. “It’s an honor to be chosen as the first unit to receive such an improved capability, and I look forward to getting it into our formations.”
The JLTV program remains on schedule and on budget as it wraps up its low rate initial production phase, yet the program office’s work is far from over. As warfighter needs change, the team will continue to explore ways to refine the design and the capability it offers.
More deliveries are slated across each service in 2019. Ultimately, the Army anticipates purchasing 49,099 vehicles across its Active, Reserve, and National Guard components, and the Marine Corps more than 9,000.
The JLTV will be fielded in two variants and four mission package configurations: General Purpose, Close Combat Weapons Carrier, Heavy Guns Carrier, and a Utility vehicle.
One of the things that often shocks new pilots is how brutally honest our debriefs can be. After nearly a full day of planning, briefing, and flying a mission, we’ll gather in a room and spend hours picking apart everything that went wrong. Even if all our objectives were met and the mission was a success, we’ll still comb through a “god’s eye view” of the flight, along with the various recordings from inside our cockpit.
Rank comes off in the debrief, meaning the most senior officer, or the most senior pilot, are open to just as much criticism as the newest wingman. I’ve been in debriefs where a young Captain held the Wing Commander’s feet to the fire over mistakes he made in the air. This usually comes as a shock to many in the military who are typically required to follow a strict hierarchy.
When is comes to mistakes, fighter pilots worry more about improvement than they do about rank. (USAF Photo)
As with all things related to flying, prioritization is key—we’ll start with the biggest things that went wrong and try to uncover their root causes. I was recently explaining to a civilian pilot that in the debrief we spend 90% of our time on the 10% that didn’t go according to plan. They were amazed that 10% doesn’t go according to plan. In reality though, it can often be much higher.
The type of flying we do has more in common with sports than a typical commercial flight. We are fighting a thinking adversary that is specifically targeting our weaknesses. We, in turn, are making decisions that are trying to exploit theirs. As we fight to seize the initiative inside this decision loop; dozens of potential outcomes can occur at each phase of the mission. A mission therefore almost never goes exactly according to plan. It’s a dynamic environment that forces the pilot to perceive, decide, and execute in a harsh environment, often with limited information and time.
A three-ship formation of Air National Guard F-16 Fighting Falcons flies over Kunsan City, South Korea. (U.S. Air Force photo/Tech. Sgt. Jeffrey Allen)
In training, if the bomber we were escorting was shot down, or if an enemy aircraft bombed the point we were defending, it’s usually multiple overlapping mistakes that led to the failure. In fact, everyone probably had an opportunity at some point to intervene and save the day. The fighter pilot debrief works because everyone is willing to take ownership of their mistakes.
Taking ownership is a skill. As fighter pilots, most of us are predisposed to win at all costs—within the rules and regulations. In the debrief though, with the mission already flown, the way to win is to accurately identify lessons that will make everyone better for the next flight. It’s a fragile environment that only works when everyone is willing to first look inward for failures to the mission.
U.S. Air Force F-22 Raptors fly in formation with F-35A Lightning IIs (U.S. Air Force photo/Master Sgt. Shane A. Cuomo)
It only takes one person trying to pass the blame for the collaborative environment to fall apart. Because it’s not stable, it requires constant maintenance, especially by those who could use their status to get by. The mission commander must be the first person to call themselves out for a mistake they made. Likewise, the pilot with the most experience must be willing to say they made a basic error that even a new pilot shouldn’t have made. The officer with the highest rank must be willing to set the example that rank doesn’t shield mistakes.
By treating everyone equally in the debrief, the mission can be analyzed in a sterile environment. We can figure out what went wrong and capture those lessons for future flights. To the casual observer it’s a brutal environment, but to the pilots in the debrief it’s just a puzzle on how to get better.
Known as one of America’s greatest war heroes, Alvin York was a profoundly religious man who found himself plenty conflicted when he learned he’d been drafted into the U.S. Army. Although very worried at the prospect of taking another man’s life, the Tennessee native chose to honor his military obligation and shipped off.
Although York saved many lives, killed many enemy troops, and earned the Medal of Honor, he gained true nationwide notoriety after Sergeant York, a film about his life, debuted in cinemas.
(Warner Brother Pictures)
Not only did the 1941 classic secure York a spot in the history books, it preserved his story and legacy for generations to come. The movie does a great job of showing us the highlights of his wartime heroics, but there are a few things about this humble hero that you probably didn’t know.
Alvin York (as played by Gary Cooper) at a local “Blind Tiger.’
(Warner Brothers Pictures)
Before shipping out to the frontlines to fight, York was considered somewhat of a troublemaker. Although he was known for his marksmanship as a youngster, he was also known to drink and gamble at various bars, known as “Blind Tigers.”
He wasn’t good with money
In his youth, York only attended nine months of a subscription school. In his hometown, education wasn’t a priority and he found work as a semi-skilled laborer at a nearby railroad. This lack of education is likely the reason for his poor money-managing skills.
York was known for spending money as he earned it and giving what he had away to those he felt needed it more.
York’s personal diary.
York kept a detailed diary
York frequently made entries about his time during World War I, and, in great detail, wrote about what it was like being pinned down by the enemy in attempts to capture a narrow-gauge railroad. The Medal of Honor recipient’s diary gives us a glimpse directly into his mind as he explored a range of subjects, from his emotional childhood through to the perils of war.
Representative Cordell Hull, Sergeant Alvin C. York, Senator Kenneth McKellar, and Senator George E. Chamberlain
He avoided profiting off his fame
After York’s deployment ended, he returned home and his story was published in the Saturday Evening Post — which had an audience of approximately two-million readers. He met with members of Congress who gave him a standing ovation.
As York’s name became more famous, he received offers for his movies rights — and he denied them all.
It took many years for Sgt. York to allow for the film’s production, Finally, it was released in 1941. York used his earnings to finance a bible school.
Some of our nation’s greatest treasures aren’t places, they are people. Leo LaCasse survived three crash landings and evaded 4,000 enemy troops during World War II. He now lives at a VA Community Living Center in Salem, Virginia. Here is his story:
Born on July 4, 1920, Leo LaCasse was one of five children–all of whom were born on birthdays of former presidents. At the age of 15, he joined the New Hampshire National Guard, and later the Army Air Corps, where he was assigned to a recruiting command. The private was soon promoted to corporal, then sergeant, as he traveled New England recruiting pilots from colleges and universities.
One day, Leo learned that he was accepted to flight school. It was a reward from his commanding officer who had submitted the application on his behalf. Despite never having gone to college, the Army sent Leo to college under an accelerated learning program, and when he graduated, he became a B-17 bomber captain.
Soon, flying planes “felt like home” to Leo.
“Some of them [planes] were cramped, but it didn’t make any difference to me because I was the pilot. When you’re packed in an aircraft and don’t have the room to move your body in the cockpit, any airplane you fly after that is good.”
In June 1943, Leo was assigned to the 8th Air Force, Bomb Group 548th in Suffolk, England, where he served under General Curtis Lemay.
Leo LaCasse flew 35 missions over Germany and other occupied countries, and survived three crash landings. During World War II, Leo evaded 4,000 enemy troops over 4 months.
One of Leo’s crashes landed in France, which was then occupied by Germany. He instructed his crew to head for the front lines, to surrender and tell whoever interrogated them that he was headed for Berlin. Instead, Leo left for Luxembourg to meet up with the French Resistance, where he crossed the Pyrenees Mountains, and made his way to Portugal.
In all, he spent four months avoiding Nazi capture. When the war was over, he was sent to Berlin for debriefing. That’s where he met and befriended a German general who recognized Leo’s name and revealed there had been 4,000 German troops looking for him following the crash landing in France.
Captain Leo LaCasse in front of his B-17 Bomber.
Leo retired from the military as a Brigadier General. For his service he has received numerous medals including the Silver Star Medal, Distinguished Flying Cross, Purple Heart, Legion of Merit Air Medal, Air Force Commendation Medal, Air Force Combat Medal, Joint Services Commendation Medal, World War II Victory Medal, European and Middle East Campaign Medal, Army Air Force Medal, Armed Forces Reserve Medal, and the American Defense Medal.
On June 5, 2016, Leo received the Legion of Honor Medal, France’s highest honor.
Leo now resides at Salem VA Medical Center’s Community Living Center located in Salem, Virginia.
On July 4, 2019, Leo will celebrate his 99th birthday.
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.
Get ready for two minutes and fifty-six seconds of glory because the latest trailer from the ‘Fast and Furious’ franchise just dropped. This is why The Rock wakes up at 4:00 to work out while the rest of us sleep like lazy jerks. Hobbs & Shaw looks like it will be completely ridiculous — and that’s why it’s going to be perfection.
Hobbs Shaw will be the 9th film in the Fast Furious franchise and just like its predecessors, it’s completely bonkers. But it knows that it’s bonkers — and that’s why it’s brilliant.
The franchise started out in 2001 with street racing, thieves, and an undercover cop (played by the late and very much missed Paul Walker), and since then it has exploded into a billion franchise that burns physics like NOS. In the latest film, they’re upping the ante and throwing in super powers.
No complaints here.
“I am human evolutionary change. Bullet proof. Super human,” purrs Idris Elba, the self-proclaimed “bad guy” of the film. According to The Rock, Elba plays a “cyber-genetically enhanced anarchist [who] gains control of an insidious bio-threat that could alter humanity forever,” and former nemeses Luke Hobbs (Dwayne “The Rock” Johnson) and Deckard Shaw (Jason Statham) must team up together to stop him.
Even though they hate each other but actually share similar ideals. So silly.
Vanessa Kirby plays a rogue M16 agent in there somewhere, too, and I’ll be watching with my Bechdel checklist…
This is the party I signed up for.
Johnson has made a career out of over-the-top roles that he absolutely pulls off. He’s not making dark action flicks — he’s making films designed to give the viewer some fun. Hobbs Shaw looks like it will be no exception. The creative team doubled down on action thriller endorphins by playing up that ol’ “the enemy of my enemy is my friend” trope — and they did it because it works.
The trailer reveals a peek at what we can expect from the film: car chases, explosions, destroyed buildings, and dudes who have spent a lotta hours in the gym beating each other up.
And a girl. Somewhere. Getting captured it looks like. So probably also rescued. She better have some of her own agency is what I’m saying. We can talk about it later, writing duo Chris Morgan and Gary Scott Thompson…
Ultimately, my bet is that the trailer is advertising the exact film it represents: an action-packed, fun-filled, no brainer experience, which is perfect.
In 2002, then-President George W. Bush signed the American Service-Members’ Protection Act into law, authorizing the use of military force to free its citizens from incarceration in the Hague and trial by the International Criminal Court.
The act, dubbed the “Hague Invasion Act” for the name of the city in the Netherlands where the ICC holds prisoners, allows the President to use the American military to free its service members or those of any allied country who might be captured for trial there.
More menacingly for potential U.S. allies, the act allows the United States to end military assistance for signatory countries to the ICC treaty, unless they agree not to extradite American citizens to The Hague. It also restricts American forces in UN peacekeeping forces until those troops are granted immunity from prosecution under certain international laws.
Under the law, the U.S. is still able to help bring accused war criminals to justice — unless they are American citizens. The law prohibits the extradition of anyone in the United States to The Hague and prevents ICC officials from conducting investigations on American soil.
A sitting President can decide American participation in such endeavors on a case-by-case basis. To underscore the projected enforcement of the act, the United States vetoed the UN’s continuing peacekeeping operation in Bosnia in 2002.
The ICC was founded by the Rome Statute treaty in 1998 and is the first permanent, independent judicial body to try persons accused of genocide, war crimes, crimes of aggression, and crimes against humanity — crimes that are agreed to have no statute of limitations and where other states are unwilling or unable to try. The UN Security Council may also entrust the ICC to try certain cases.
The Court is paid for by the nations that have ratified the Rome Statute and began its service life in 2002. There are currently 138 signatories to the treaty.
In 2017, now-White House National Security Advisor to the United States, John Bolton, penned an op-ed in the Wall Street Journal warning about the movement of the ICC to target U.S. troops in Afghanistan, so the United States is unlikely to revisit the Hague Act legislation anytime soon.
Russia and China, the two key threats to the US named in official Pentagon documents, will carry out their biggest-ever military drill to reportedly include simulations for nuclear warfare.
US defense officials told the Washington Free Beacon’s Bill Gertz that the drills, the largest in Russia since 1981 and the largest joint Russian-Chinese drill ever, will include training for nuclear war.
Russia, the world’s largest nuclear power, and China, another long-established nuclear power, have often clashed in the past and still hold many contradictory policy goals, but have become main targets of the US.
Under President Donald Trump, the US has redefined its national security and defense postures, and in both documents pointed towards China and Russia, rather than terrorism or climate change, as the biggest threat to the US.
A briefing slide, seen on Russian television, showing what Putin described as a nuclear torpedo.
China, on the other hand, has taken the opposite approach to nuclear weapons by opting for minimum deterrence.
Where Russia and the US have established nuclear parity and a doctrine of mutually assured destruction where any nuclear attack on one country would result in a devastating nuclear attack on the other. Russia and the US achieve this with a nuclear triad, of nuclear-armed submarines, airplanes, and ground-launched missiles so spread out and secretive that a single attack could never totally remove the other country’s power to launch a counter strike.
Russia’s Federal Security Service reportedly suspects that plans for two of Russia’s new, game-changing hypersonic missiles have been leaked to Western spies.
Russia’s Ministry of Defense on July 19, 2018, released new footage of two of its most revolutionary weapons systems: a hypersonic
Kh-47M2 “Kinzhal” nuclear-capable, anti-surface missile and the Avangard, a maneuverable ballistic missile reentry vehicle specifically made to outfox the US missile defenses arrayed around Europe.
The Federal Security Service, known as the FSB, now suspects these systems, each of which cope with the challenges of flight at about 10 times the speed of sound, have been leaked to the West.
“It was established that the leak came from TsNIIMash employees,” a source close to the FSB investigation told Russia’s Kommersant newspaper, as the BBC noted. TsNIIMash is a Russian state-owned defense and space company.
“A lot of heads will roll, and for sure this case won’t end just with a few dismissals,” the source said.
A Boeing X-51 hypersonic cruise missile at Edwards Air Force Base in California in 2010.
China and Russia frequently test their weapons and have even fielded a few systems ahead of the US, but their focus is nuclear, while the US seeks a more technically difficult goal.
With nuclear weapons, like the kind Russia and China want on their hypersonics, accuracy doesn’t matter. But the US wants hypersonics for precision-strike missiles, meaning it has the added challenge of trying to train a missile raging at mach 10 to hit within a few feet of a target.
Given that nuclear weapons represent the highest level of conflict imaginable, believed in most cases to be a world-ending scenario, the US’s vision for precision-guided hypersonic conventional weapons that no missile defenses can block would seem to have more applications. The US’s proposed hypersonics could target specific people and buildings, making them useful for strikes like the recent ones in Syria.
But if Russia’s hypersonic know-how has somehow slipped into Western hands, as the FSB has reportedly indicated, then its comparative advantage could be even weaker.
Featured image: A MiG-31 firing a hypersonic Kh-47M2 “Kinzhal” nuclear-capable, anti-surface missile.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
History was made on Aug. 22, 2019, as the U.S. Air Force’s Thunderbirds, the RAF’s Red Arrows (the Royal Air Force aerobatic team is in the U.S. for a tour of North America between August and October 2019) and a flight of two F-35As Lightning II jets of the F-35 Demo Team and two F-22s of the Raptor Demo Team flew over NYC ahead of the New York International Air Show to be held at New York Stewart airport.
Overall, 20 aircraft (including a Red Arrows Hawk jet that acted as camera ship) conducted the flyover on the Hudson River near the Statue of Liberty and Verrazzano Bridge performing passes at 2,500-3,000 ft and trailing colored smokes.
Unfortunately, the U.S. Navy Blue Angels, initially slated to take part in the aerial parade, could not join the rest of the teams because of operational requirements.
Here are some of the coolest images we found online.
First of all, the following video (fast forward to 13:15 mark to spot the first jets) shows the flyover:
More photographs were shared online by the Red Arrows:
This article originally appeared on The Aviationist. Follow @theaviationist on Twitter.
While the annual Army-Navy Game might be one of the U.S. military’s oldest ongoing traditions, it’s an event that has not always included the Commander-In-Chief. Only ten U.S. Presidents have attended the game at one time or another, but if the nation’s chief executive decides to come, there are traditions for that office to follow when Army plays Navy.
President Trump has attended the game for nearly every year he’s been in office, including attending as President-Elect. While there is no precedent that says he has to attend the game, the very fact that he goes every year could set a new precedent, all the same, creating a tradition for future Commanders-In-Chief to follow throughout their administrations. Woodrow Wilson did something similar when he attended the game, creating a tradition that carries on to this day when the POTUS is in the house.
Although Wilson wasn’t the first American President to attend (that was, of course, the most athletic and all-around competitive President, Theodore Roosevelt), Wilson started the tradition of switching sides during the middle of the game, walking across the field at halftime in order to show no favoritism toward Army or Navy as the game continued. Presidents in attendance from Calvin Coolidge through President Trump have walked across the field ever since.
For many years following the Coolidge Administration, the President did not attend the game. Watching a raucous football game in the middle of the Great Depression and the Second World War might have sent a bad message. But once the economy turned around and the Axis was defeated, President Harry Truman returned to the game for much of his administration. But it wasn’t until President John F. Kennedy helped throw out the pregame coin toss that another Presidential tradition was born. His immediate successors did not attend, but Navy veteran Gerald Ford sure did. The next President to attend would be Bill Clinton, however. And ever since, Presidents have attended at least one Army-Navy Game during their administration.
One presidential event that didn’t catch on was when George W. Bush gave the Naval Academy Midshipmen a pregame speech and a pep talk to the Army Black Knights before the Army-Navy Game as American troops were fighting to avenge the attacks of Sept. 11, 2001 – a special consideration for a wartime President.
The trap bar deadlift isn’t a true deadlift. It’s somewhere between a squat and a deadlift. As a hip hinge stickler. it’s hard to watch just about every video I’ve seen of soldiers conducting this movement. There’s too much knee flexion most of the time.
The trap bar deadlift DOES use more knee flexion than a traditional deadlift. BUT it doesn’t need all the hip flexion you guys are giving it.
The reason there’s more knee flexion is because the handles on the trap bar are closer to your center of gravity than the bar is during a conventional deadlift. This means you don’t need to hip hinge as far forward with a trap bar.
But you still need to hinge.
You should only be bending at your knees, and hips for that matter, as far as you have to in order to reach the ground. If any part of your body is moving, but the bar isn’t, you’re wrong.
It’s a little bit like a squat and a little bit like a deadlift.
(Photo by Staff Sgt. Neysa Canfield)
It’s not a true squat
This may seem like a weird statement. It’s called a deadlift, not a squat so obviously, the trap bar deadlift isn’t a true squat. Hear me out though.
Lower body movements are generally broken into two main groups:
Knee dominant movements
Hip dominant movements
The king hip dominant movement is the deadlift. The king knee dominant movement is the squat. The trap bar deadlift isn’t wholly a hip hinge like the conventional deadlift, and it isn’t wholly knee dominant like the back squat.
It’s somewhere in between the two.
Which if we’re being honest is how you should ideally pick something up. The trap bar deadlift assumes that you’re getting the weight as close to your center of gravity as possible, and you’re recruiting the most amount of muscle as possible (quads, hamstrings, and glutes).
Your hips should be lower and your knee angle should be smaller.
SO…It’s a hybrid
This is actually good. It means you can get more quad involved in the movement than a conventional deadlift. It also means you can get more hamstring involved than a traditional squat. This means you can be stronger in the trap bar deadlift…if you train for it properly with correct form.
The handcuff hinge is the go-to movement to teach a hip hinge. We are taught by people who don’t know what they’re talking about to fear lifting with our hips, often because lifting with the hips is confused with lifting with the back.
Your hips AKA your hamstrings and glutes can be the strongest muscles in your body if you train them using hip hinge movements like the deadlift or good mornings.
Use the handcuff hinge to help you commit the hip hinge pattern to your neural matrix. Check out the video above for specifics on how to perform it.
This is a really basic way to prep for this test.
(I made this.)
How to train: 3 MONTH PLAN
Because the trap bar deadlift is a hybrid between the squat and the deadlift, it’s super easy to train for. You should simply break up your strength days into three main lower-body movements. It can look something like this:
Monday: Conventional or Sumo Deadlift 3 sets of 3-10 reps at RPE 8
Wednesday: Back Squat 3 sets of 3-10 reps at RPE 8
Friday: Trap bar Deadlift 3 sets of 3-10
Your rep scheme should change every 4-6 weeks. Let’s say your ACFT is Jan. 1, I would break up your rep scheme to something like this leading up to the event.
Oct 7- Nov. 2: Sets of 10 reps
Nov. 3-30: Sets of 6 reps
Dec. 1-28; Sets of 3 reps
You’re busy; don’t waste your time doing Alternate Staggered Squat Jumps or Forward Lunges. They lack the ability to load heavy enough and are unilateral movements that require a balance component that’s completely irrelevant to the trap bar deadlift. If you have a plan that uses these movements, throw it in the garbage.
Being strong doesn’t necessarily mean you’re cool.
This article is intended to give you some basic information on the trap bar deadlift. It is by no means exhaustive. Respond in the comments of this article on Facebook or send me a direct message at firstname.lastname@example.org with your sticking points, comments, or concerns on the trap bar deadlift.
I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.