5 Best Strength Exercises from Navy Seals

Get an Inside Look on How Navy SEALs Workout. 

Built for Real-World Performance, Not the Mirror.

Strength in the special operations community has never been about aesthetics. It’s about performance under load, durability under stress, and resilience over time. At GBRS Group, our approach to human performance is shaped by decades of experience in the Navy SEAL teams and refined through the GBRS Performance Program, led by world-class strength and conditioning coach Vernon Griffith.

These five strength exercises are staples in Navy SEAL–inspired training because they build usable strength—the kind that carries over to real missions, hard training days, and everyday life. They’re foundational movements you’ll see programmed consistently inside the GBRS Performance Program because they develop total-body strength, mobility, and work capacity without unnecessary complexity.

1. Trap Bar Deadlift

The Foundation of Total-Body Strength

The trap bar deadlift is one of the most effective strength exercises used in military and special operations training. Unlike a traditional barbell deadlift, the trap bar allows the lifter to stay more upright, reducing stress on the lower back while still producing maximum force.

Benefits:

  • Builds posterior chain strength (glutes, hamstrings, lower back)

  • Improves power output and force production

  • Safer and more accessible for long-term training

  • Carries over directly to lifting gear, dragging weight, and explosive movement

In the GBRS Performance Program, the trap bar deadlift is used to develop raw strength without sacrificing longevity. It’s a cornerstone movement for athletes, operators, and everyday individuals who want to get stronger without breaking down.

2. Traditional Dumbbell Row

Unilateral Strength for Balance and Control

The traditional dumbbell row is simple, effective, and brutally honest. It exposes weaknesses side to side while building a strong upper back—critical for posture, injury prevention, and carrying load.

Benefits:

  • Builds upper-back and lat strength

  • Improves grip strength

  • Corrects muscular imbalances

  • Enhances shoulder health and posture

Operators carry weight constantly—from rucks to weapons systems—and a strong back is non-negotiable. This movement supports everything from pulling motions to stabilizing heavy loads, which is why it’s consistently programmed in Navy SEAL–style workouts.

3. Weighted Farmer’s Carry

Strength That Moves With You

If there’s one exercise that defines functional strength, it’s the weighted farmer’s carry. Pick up heavy weight, move with control, and don’t quit. Simple—but far from easy.

Benefits:

  • Builds full-body strength

  • Improves core stability

  • Develops grip endurance

  • Enhances cardiovascular conditioning under load

The farmer’s carry mimics real-world demands better than almost any other movement. In the GBRS Performance Program, it’s used to build mental toughness, physical resilience, and the ability to perform while fatigued—exactly what’s required in operational environments.

4. Pull-Ups

Relative Strength That Matters

Pull-ups are a staple in military fitness standards for a reason. They test relative strength—how strong you are in relation to your bodyweight—and expose weaknesses fast.

Benefits:

  • Builds upper-body pulling strength

  • Strengthens lats, arms, and core

  • Improves shoulder stability

  • Transfers directly to climbing, grappling, and load management

Whether strict, weighted, or tempo-controlled, pull-ups remain one of the most effective bodyweight exercises in Navy SEAL training. Inside the GBRS Performance Program, variations are used to scale difficulty while maintaining perfect movement standards.

5. Dumbbell Incline Press

Shoulder-Friendly Pressing Power

The dumbbell incline press develops pressing strength while being easier on the shoulders than flat barbell pressing. It allows natural arm movement and better joint alignment—key for long-term durability.

Benefits:

  • Builds upper-chest and shoulder strength

  • Improves unilateral control and stability

  • Reduces shoulder strain

  • Enhances pressing power for real-world tasks

Pressing strength is essential for pushing, bracing, and controlling weight under stress. This movement fits seamlessly into the GBRS Performance Program’s philosophy of building strength without unnecessary wear and tear.

Strength with Purpose: The GBRS Performance Program

These five exercises aren’t random—they’re proven movements selected and programmed by Vernon Griffith, one of the most respected strength coaches in the tactical and professional sports world. The GBRS Performance Program delivers daily workouts focused on strength, mobility, durability, and real-world performance, complete with instructional videos, coaching cues, and movement demonstrations.

This is training built for:

  • Military and law enforcement professionals

  • Tactical athletes

  • Everyday individuals who want elite-level performance

No fluff. No ego lifting. Just effective training rooted in experience.

Train with Intent. Build What Matters.

Strength isn’t about how much you lift once—it’s about what your body can handle day after day. These Navy SEAL–inspired strength exercises build capability you can rely on, whether you’re on duty, in training, or living life under load.

Train hard. Stay ready. Build strength that works.

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