Within the sport of Strongman, both men and women need to showcase unparalleled strength, muscular endurance, and anaerobic capacities while pushing, pulling, dragging, throwing, and carrying a wide array of objects. As with Functional Fitness, Strongman training incorporates a wide array of foundational movements that nearly every athlete of any fitness level can benefit from. To the beginner, strongman-style training can be daunting. Here we break down the essential and fundamental movements of the Strongman sport which both novice and seasoned athletes should incorporate into their training.
1. Deadlift and variations
The most essential movement utilizing the entire body, especially the posterior chain, and core for lifting a weight from the ground to standing. Standard feet position or wide sumo stance, close grip or wide grip plus assorted variations of height from which the bar is pulled will all be used in various strongman events including classic deadlift, silver dollar deadlift, axel deadlift, car deadlift, tire flip, etc. This movement also helps build grip strength and assists with improving movements such as the frame and farmer carry etc. Every strength athlete should be practicing these.
2. Squats and variations
Another cornerstone for back and leg strength is the Squat and its variations. The Classic barbell Back Squat and Front Squat are a must-do to build the lower body and push power. Another less common variant in weight lifting and powerlifting is the Zercher squat. It is a front-loaded squat that develops core stability, increases leg strength, and improves posture. Rather than supporting the barbell in the front rack position across the front of the shoulders, the barbell is held in the crooks of the elbows (padding may be used to prevent discomfort and pressure on the tendons). The rest of the movement is the same as a conventional squat. Having a strong squat and good posture is essential not only for the Squat events but related movements like the heavy dumbbell or Viking press that heavily utilize the legs.
3. Farmer’s Walks
Farmer’s walks or carries and other loaded carries develop leg, back, and core strength. The simple yet challenging functional exercise allows for increased loading with relatively low risks. Additionally, they are excellent for improving grip and core strength. The volume, weight, speed, intensity, and frequency are all variables that can be adjusted to match training needs. This event will be featured at almost all Strongman contests and may appear as a standard farmer’s walk with an object in each hand or a functional farmer’s walk variation in the form of a frame or wheelbarrow etc.
4. One-Arm Snatch and One-Arm press
These unilateral movements are a great way to improve explosiveness and develop athleticism and improve bilateral weaknesses without focusing on formal Olympic lifts like the Snatch and Clean & Jerk, (that require a precise and longer learning curve) Although not directly featured in strongman competition there is similar mechanics for cleans and overhead movements like the log lift, axle press, and bag/keg toss. etc The one-arm snatch can greatly improve work capacity for the heavy single-arm event. The one-arm snatch can involve either a dumbbell, barbell, or kettlebell. For strongman contests, a dumbbell is certainly the most common. The Cyr and Circus dumbbell are common implements found in Strongman’s one-arm press events. They will usually appear as max weight, ladder, or reps for time. For athletes who can lift heavy dumbbells but lack the capacity to perform a series of heavy dumbbells continuously, one-arm snatches and presses can be a game changer. If you are focusing on increasing work capacity as a beginner, it is best to keep the weight on the lighter side to ensure the correct form.
5. Fat Bar Clean & Press
If you have access to an axle bar or fat grips, try performing this highly functional movement. The clean & press — essentially a log lift — is a great exercise for beginners to learn the basics of power development and fluidity of motion that also comes into play for events like the Atlas Stones. A similar motion to Olympic Clean & Jerks, this movement is often performed at slower speeds. While an Olympic Clean & Jerk involves an explosive deadlift to the rack position, this clean involves pulling the axel into the hip crease before rolling it up to the rack position and making contact with the body. Additionally, the athletes will rest the bar on their stomachs or belts, then roll or slide up the chest. Rearrange the grip before pressing overhead.
6. Drags, Pulls, & Pushes
Dragging events in competition (seated, standing, or crawling, etc.) a weighted sled, chain, car, plane, truck, or other large implement improves leg strength, stamina, mental toughness, and work capacity. Athletes can drag heavy or light loads for time, distance, or head-to-head races, each offering improvements in strength, cardiovascular fitness, and muscular hypertrophy. Drags focus heavily on grip, shoulder, and back strength and function similarly to a seated row. The difference is that they are overhand pulls using rope rather than a single grip on a bar or cable attachment and often involve leg drive against a base. Having proper technique when performing a drag, pull, or push is vital. With larger vehicles, momentum is everything. Establishing momentum and using the proper drive to sustain it through to the end of the course is what sets apart the fastest times from those unable to move the implements at all.
7. Stone Lift
Whether these are done with a round stone, weighted ball, sandbag, or odd object, lifting something from the ground to standing, or ground to shoulder is foremost in a strongman competition. Improved hip extension, back strength, and grip are just a few of the benefits of lifting heavy and odd-shaped objects. Like the log lift, a stone lift involves lifting a stone from the floor to your lap. That position should be one of rest that can allow you to reset your grip if needed or catch your breath. From there, the hips drive the stone forward as you guide the lift with your arms and back to load the stone onto a platform, pedestal, or over the bar. Stone lifts or Atlas Stones are arguably the most recognizable event in the sport of strongman and are nearly always part of any strongman competition’s program. The important takeaway with the stone lift is that it focuses on the hip extension, an often-overlooked mechanic that can significantly improve explosiveness.
8. Object Carry
Carry any balanced or odd object including useful, stone, sandbag, barrel, box, etc After picking up the object it is usually performed in a front bear hug position with arms wrapped around or under the object and carrying for a distance or time. Commonly used as part of a medley. A simple yet highly effective and functional movement, Great for all round conditioning grip work and core strength.
9.Log Press
Log press is another fundamental movement always found in strongman training and competitions that is similar to a clean press. Made from either a solid tree trunk with handles cut in or from a cylindrical steel roll usually around 25-30cm in diameter. From the ground position, the log is lifted by the athlete to their waistline and then sits in the hip crease as they are partially squat and roll the log up the body and over the chest to rack position. From there, utilize a press variation Strict Press, Push Press, or Push Jerk, etc to push the log overhead with arms completely locked out and the body straight standing tall. Commonly seen as an individual movement for max weight also good for repetitions for time.
10. Yoke Walk
Yoke walks or Super yokes fall in the category of loaded carries. Unlike the Farmer’s walk, which is very taxing on the grip, yoke walks demand powerful bracing, a strong core, and sufficient stability to move forward while the yoke rests on the athlete’s upper back and trapezius. Like the drags and walks, this exercise can be done for loading, time, distance, or a combination of those to meet the needs and goals of the program. In terms of competition, a yoke is almost always part of the program at a strongman contest, either as a standalone event or as part of a medley.
11. The Static Hold
You’ve made it this far, so we will throw in a bonus movement. Usually performed standing with arms extended straight out horizontally to the front or sides for time- Events include Hercules Hold, Crucifix, etc will see the athlete hold a weight, kettlebells, clubs, hammer, axes, swords, etc Sometimes are free-standing or against a wall or support to measure if the athletes are maintaining correct alignment. This movement is easily trained outside the gym with a dumbbell, weight plates, or odd objects. Although a simple movement that requires no skill is not only a test of strength, more a test of willpower and stress tolerance as the lactic acid sizzles through the arms and shoulders. Crucifix hold has high pillars, cars on declined ramps, or weight plates, etc positioned on either side, as the athletes grasp the weight with hand grips attached by chains. This is additionally taxing on the chest and back as the weight stretches across the body and arms.
Whether training for a strongman contest or simply wanting to acquire the strength benefits of strongman movements, these fundamental exercises and their variations are sure to take your fitness and training to the next level. The ancillary benefits of improved grip strength, stability, bracing, and core strength all translate to high-level performance.
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