Athlete front squatting

Three Exercises You Need to Try for Selection

ByDave

Being strong is a prerequisite for getting selected.

But plenty of strong guys still fail.

So what do they miss?

They’re often missing unilateral strength, durability at end ranges of motion, or the ability to maintain posture under load.

Those are the exact places selection exposes.

Given this, I’ve started utilizing these three lower-body exercises more often with my athletes (with great success):

1. Barbell Reverse Lunge

The barbell reverse lunge is the king of unilateral lower-body exercises.

It forces you to:
• produce force off one leg
• control load through a full range of motion at the ankles, knees, and hips

And this is all possible while using heavy weights.

Most athletes can work up to ~60% or more of their back squat working weight (with one leg).

Since selection stresses stepping, deceleration, and force production on a single leg, the barbell reverse lunge carries over very well.

315 Reverse Lunges

2. Single-Leg DB RDL

Unlike back squats, deadlifts, or even barbell reverse lunges, my goal with the single-leg DB RDL is not to move heavy weight.

Most athletes start with a single 15–25 lb dumbbell and are surprised by how demanding it is.

Even athletes who deadlift 315 lbs for reps quickly feel their hamstrings, glutes, and abdominals working hard.

The value of the single-leg DB RDL is that it develops:
• unilateral (single-leg) balance and hip stability
• core anti-rotation

So at selection when you’re moving fast, in the dark, and on uneven terrain you stay balanced, durable, and efficient.

Single-Leg Dumbbell RDL | Olympic Weightlifting Exercise Library

3. Front Squat

Front squats are unique because they allow you to load the legs heavily, but they’re limited by your ability to maintain an upright posture.

That’s exactly what candidates experience while rucking at selection.

You can have strong legs and still struggle with 75 lbs if your upper back and trunk can’t hold position.

Front squats force you to:
• stand tall
• brace hard
• generate force through your legs

There are few barbell movements more selection-specific than the front squat.

250kg/551lbs Paused Front Squat

My Recommendation

While I love all three exercises,

I recommend you add just one to your routine to start.

If I had to choose one, it’s the Single-leg DB RDL

It’s low fatigue, easy to recover from, and you’ll notice improvements in stability within just a few sessions.

Resist the urge to overhaul your training too often.

Progress comes from executing a plan, relentlessly.

Keep training hard!

I'm a coach with a passion for helping athletes dominate the toughest selection courses in the world. Over the years, I've trained well over 100 athletes for Special Operations selection courses, including SFAS, RASP, Air Force A&S, BORTAC, SWAT, and MARSOC A&S. My mission is to bridge the gap between traditional performance training and the unique demands of tactical and military athletes.

I got my start coaching hybrid athletes, blending strength, endurance, and hypertrophy training to achieve peak performance. As I worked with more tactical and military athletes, I realized there was a need for a specialized approach tailored to the grueling physical and mental challenges of SOF selections. This realization drove me to focus on prepping SOF candidates for success, combining cutting-edge research, proven training methodologies, and real-world experience.

Whether you're preparing for selection, seeking to level up your fitness, or simply curious about what it takes to thrive in these elite environments, I hope you'll find the information I share helpful.