The POPAT Push-Pull station is one of the toughest parts of the Police Officer Physical Abilities Test (POPAT). It challenges your upper body strength, grip endurance, and full-body power — all under fatigue.
You don’t need the official machine to train for it. With a few smart substitutions, you can build the same strength and conditioning in any regular gym.
1. Sled Pushes
Why: Simulates the “push” phase — driving against resistance using your legs, core, and upper body.
How to Do It:
- Load a sled with moderate to heavy weight.
- Keep your torso forward, core tight, and drive through your legs.
- Push for 10–20 meters, rest, and repeat 3–5 rounds.
Stay low and powerful—imagine moving a wall.
2. Heavy Kettlebell or Dumbbell Farmer’s Carries
Why: Builds grip strength, shoulder stability, and total-body endurance.
How to Do It:
- Hold a heavy kettlebell or dumbbell in each hand.
- Walk 20–40 meters with your shoulders back and core tight.
- Rest and repeat 3–4 times.
Keep your hands strong and posture tall—don’t let the weights sway.
3. The Exercise: Heavy Rows (Dumbbell or T-Bar)
Why it Works: This builds the raw “pulling” power. The POPAT pull requires a strong back (lats), biceps, and grip to move the weight horizontally. A heavy row is the perfect builder for this motion.
How to Do It (Single-Arm Dumbbell Row):
- Place one knee and one hand on a flat bench for support.
- Grab a heavy dumbbell with your free hand, letting it hang with a straight arm.
- Pull the dumbbell up towards your hip, squeezing your back and shoulder blade.
- Lower the weight under control and repeat. Focus on pulling with your back, not just your arm.
Bonus Finisher: Battle Ropes or Medicine Ball Slams
Add 20–30 seconds of high-intensity battle ropes or med ball slams between sets to mimic the fatigue and heart rate demands of the POPAT test.
Sample POPAT Push-Pull Prep Workout
Do this 2x per week, resting at least one day between sessions.
Optional Conditioning: 10–15 minutes of interval work (bike, rower, or shuttle runs).
Keep rest short (60–90 seconds) to simulate test conditions.
Train with Purpose
You don’t need the official POPAT machine to get ready—you just need the right plan and consistent effort.