T NATION | Issue 625
Building High-Performance Muscle™
TESTOSTERONE® MAGAZINE - ISSUE 625

Death March: The NSW Mile

It was a day off on deployment and I walked out of our hut into the tropical heat. A handful of SEAL Team guys were gathered under the pull-up bar, affixing a chest harness to a truck tire.

This is the Special Ops community. It's a physical culture, and people test their bodies as a matter of course. Not because they're still required to by someone else, but because it's who they are. It's fun.

What followed was possibly the most miserable workout of my life. I was third to go, and I'm pretty sure I was hallucinating by the time I was done. I finished in just under 17 minutes and collapsed on the sun-baked street as soon as I crossed the finish line, writhing in agony.

This workout, naturally, became one of our benchmarks and we all competed to improve our times. The record stood at a little over 13 minutes. We invited anyone else at our base to try it, but could never get anyone who was not a member of Naval Special Warfare to put the harness on. Thus, the event was dubbed "The NSW Mile."


Even More Crazy

Rewind about a year. I was living in East Africa on another deployment. My training partner at the time came up with a bright idea. "Let's see if we can put our bodyweight on a bar and walk with it for a mile."

We started small, with 135 pounds on the bar. The first day was an exercise in humility. We were less than halfway done and our shoulders were screaming, our arms were numb, and our chests were collapsing. We dumped the bars to rest, cleaned and pressed them back overhead and continued, another hundred yards at a time. (We eventually finished the mile by experimenting with just about every possible way to carry a barbell that we could imagine. It took half an hour to finish.)

We did it again the next week. Our bodies adapted surprisingly fast, and we made it in under twenty minutes with far fewer stops. It became a weekly ritual, and we steadily improved and added weight. The first time we did it with full bodyweight on the bar we cut the distance to half a mile, then increased that over time. As the bar got heavier, the energy required to drop it for a quick rest and then clean and press it back into place was no longer worth it. So we did the entire mile without stopping.

After leaving the military and starting my own fitness business, I never forgot the unique brand of suffering brought on by the NSW Mile and the rapid adaptations it seemed to facilitate. After doing the mile, nothing else sounds all that hard. 

At our facility in Denver, we've started doing the mile as a weekly event again. This time we're cycling through three different versions and logging results. Why am I telling you all of this?

Because I'm challenging you to do it, too.

We have three variations of the NSW mile at our facility: the Safety Squat Bar Carry, the Tire Drag (with two 20-pound kettlebells inside), and the Rickshaw Carry with fat-grip handles. You can pick whichever one sounds the most fun.


The Safety Squat Bar — Bodyweight

The safety squat bar is a huge improvement over the straight bar. Carrying your bodyweight on your shoulders for a mile is still moderately hellish either way, but the yoke setup allows you to drop your hands to your sides and makes it possible to keep the weight over your spine without destroying your neck. This is a big advantage.

The mile done with a bar on your shoulders is a great test of your ability to maintain strong posture. With a straight bar, no matter how well you rack it on your back, you're going to have to lean forward a bit in order to keep the bar centered over your hips. When this happens, your upper and lower back must support a substantially greater load. The safety squat bar brings the center of gravity forward a bit, and allows you to maintain an upright posture and stack the weight on your spine.

Try this drill to see what I mean: Stand upright and press your thumbs into your lower back. Lift your sternum up, open your chest, pull your shoulder blades back, and look up toward the ceiling. At some point, you'll feel the muscles in your lower back relaxing. Now, let your chest cave in and look down at the floor. Very quickly, as your head moves forward and your center of gravity pitches anteriorly, you'll feel your lower back muscles light up to support your spine and pull it back posteriorly.

This is roughly the difference between doing the carry with a straight bar and a yoke bar. The safety squat bar allows your spine to remain neutral and balanced. Your muscles play a secondary role. The load is carried by your skeleton, and your muscles work to maintain the structural integrity of your skeleton.

Note that regardless of the bar type, if your posture sucks, your skeleton is removed as a primary structural support and your muscle—especially your lower back—must over-exert themselves just to maintain balance.

For these reasons, the primary muscles being trained are stabilizing in nature. Your ability to maintain a strong, upright posture and an open, thoracic spine is paramount. Your hips, particularly the glute medius, must work overtime to maintain balance and your abs must brace intensely to keep your lumbar spine stable.

The soreness you feel the day after this workout will tell you a little about your posture. If your upper back is a wreck, it's because your chest is caving in and the muscles there are straining to keep your spine from completely collapsing. If your posture is solid, you should mainly notice soreness in your abs and the lateral sides of your hips, which will be working with every step to keep your spine straight and your pelvis level.

Because so little of one's programming involves heavily training stabilizing musculature, there's a good deal of potential for improvement here. From round one to round two, (three weeks later), we each dropped between one and three and a half minutes off our first time, and felt substantially less devastated at the end. In the first two rounds, I went from 16:32 to 14:17 and felt better after finishing the second one than I did the first. This progress can continue for quite a while.

When you're doing the safety bar walk, you'll want two spotters walking with you. In the event that you have to drop the bar halfway, you'll need them to lift it off your shoulders. Trying to throw it off your shoulders yourself is a pain in the ass. Same thing when you finish. Have two guys ready at the line to pull it off as soon as you cross. 


The Tire Drag

The tire drag is anaerobic conditioning torture, dependent almost entirely on the posterior chain. There are plenty of ways to build conditioning in the posterior chain, though. What's unique about a one-mile tire drag is the effect it has on your mind. (I think of the NSW Mile as a mental conditioning exercise as much as a physical one.)

In the middle of the drag, you will be in soul-crushing agony. You will want to kill whoever came up with this idea. (Please post your hate mail in the forum; it's fun for me.) You'll probably have some sort of metal blaring in your headphones and the knowledge that your friends have either already finished without quitting or will do so after you just to rub it in. This is when you realize that the only respectable way to make the pain stop is to keep going. You're going to find some very interesting places in your mind that you probably didn't know existed.

You'll cross the finish line, drop in a heaving wreck on the pavement, and then see that your friend finished exactly three seconds faster than you. And right then, no matter how painful the experience was, you're going to know that you could have pushed harder.

The tire drag is the hardest to standardize. A slight change in the amount of sand on the road—even though you're following the same route—can alter your time by minutes. It's also difficult to standardize from one location to another because of road conditions, variances in tire size, and even the level of wear that each tire has. So when you're comparing times with this one, don't worry about anything outside of the context of that day, on that course.


The Rickshaw

The third variation of the NSW Mile that we've tested is the rickshaw carry. We use either the 2-inch or 2 and 3/8-inch Fat Grips. The rickshaw carry places most of the demand on your grip and sucks the least for the rest of your body, but not by much. 

Despite what you may think there is a strategy to it. The prevailing wisdom is to move as fast as you can with the rickshaw and then drop it just before your grip fails. Some guys try to carry for twenty seconds then drop and rest for ten seconds, but I almost always lose track of time. That's why I aim for arbitrary targets like road signs and sprint to those before resting.

Here, as in the safety squat bar carry, your posture is crucial. If you allow your chest to cave and your upper back slouches, you won't be happy in the morning. Plus, you'll slow yourself down considerably.

I believe the rickshaw is one of the best ways to develop massive traps and amazing grip strength. You'll likely make rapid improvements from one week to the next.

I have no idea how much the empty rickshaw weighs, but we've been doing the carry with 25 pound bumpers on either side. That may seem light at first, but trust me, you're gonna want to work your way up on this one.


You Can Try This At Home!

These are the variations we've tried, but you can be creative and experiment with what's available to you. The only actual parameters you're confined to are a) you carry something heavy for one mile, and b) it sucks.

You can use a sled, a Prowler, a punching bag, a slosh pipe, your buddy, dumbbells, kettlebells, or even push a small car. We've tried all of these things.


A Few Special Notes Before You Start


Final Words

After doing this workout, you're not going to want to do much more than curl up on the couch, stare blankly into space for a while, and take a nap. So don't make any ambitious plans for the rest of the day.

You'll want to give your body time to recover and adapt from this type of training, so the highest frequency I'd recommend with it would be once per week, ideally with a rest week every fourth week.



Craig spent six years as a member of an elite Naval Special Operations Force known as SWCC. He now runs Barefoot Fitness in Denver.

What not to do when pressing

The author at work

What not to do when pressing

The Safety Squat Bar Walk: Maintaining good posture is crucial.

What not to do when pressing

The Rickshaw Carry: A surefire way to strengthen your grip, hate your life, and stop traffic.

What not to do when pressing

The stupid-looking "shoes" should be the least of your worries, pal.

What not to do when pressing

The position of choice for those who finish the NSW Mile.


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PUBLISHED 05-03-10 08:00
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