Most people underestimate this test. Here's the technique that makes the difference.
The dummy drag requires you to drag a 55kg casualty simulation dummy over 30 metres. It tests the upper and lower body strength, technique, and endurance needed to evacuate a casualty in an emergency. Technique is everything — candidates who arm-pull the dummy exhaust themselves within seconds.
Candidates who try to pull the dummy with their arms will be exhausted within 10 metres. The arms are not strong enough. The legs are. Every aspect of correct technique is about transferring the work to your legs.
Get your hands under the armpits of the dummy — not gripping the clothing. The armpit grip is secure, efficient, and keeps the dummy's weight close to your body.
Get your hips low — close to a squat position — before you start moving. This positions your legs to drive the movement rather than your back.
Drive backwards with your legs. Short, powerful steps. Your legs push you back while your arms hold the dummy's weight. This is the fundamental mechanical principle — leg drive, not arm pull.
Breathe out on every driving step. Keep your back straight throughout. Steady pace beats frantic rushing — panic wastes energy and costs time.
12 weeks. All 6 UK selection tests. Bleep test, Chester treadmill, equipment carry, dummy drag, nutrition guide, and test day strategy.