How to Train for the POPAT Push-Pull (Even Without the Machine)

Published on Oct 21, 2025 | By Training Club

A Quick “How-To” Guide by The Training Club

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.

The good news? 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.

Coaching Tip: 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.

Coaching Tip: 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.

1. Sled Push– 4 rounds of 15–20 meters

2. Farmer’s Carry– 3 rounds of 30 meters (heavy)

3. Heavy Dumbbell Row – 3 sets × 8 reps per side

4. Battle Ropes or Med Ball Slams– 3 rounds × 30 seconds

5. 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.

Ready to take your POPAT prep to the next level?
💪 Book a personalized session at The Training Club and train with a coach who knows what it takes to perform under pressure.

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