Mastering the Art of OCR: Unleash Your Strength and Endurance

Elevate your fitness with Obstacle Course Racing (OCR), a dynamic blend of physical and mental challenges. Explore the essentials of OCR training for improved core strength and performance. Content: Are you ready to dive into the world of Obstacle Course Racing (OCR)? This exhilarating activity isn’t just a race; it’s a transformative experience that pushes your physical and mental limits. Whether you’re a seasoned athlete or a fitness enthusiast seeking a new challenge, OCR has something unique to offer. Let’s delve into the key aspects of OCR training to enhance your strength, agility, and endurance.

Unlock the Benefits of OCR: Obstacle Course Racing serves as a comprehensive workout, refining coordination, balance, and endurance. It’s a multifaceted challenge that tests your limits and provides a thrilling adventure. Whether you’re navigating mud pits, climbing walls, or swinging from ropes, OCR engages various muscle groups, fostering flexibility, muscular strength, and cardiovascular fitness.

Mental Toughness on the Battleground: OCR isn’t just about physical exertion; it’s a mental battleground. Confront challenges that demand problem-solving skills and quick thinking. Break through mental barriers and conquer the fear of the unknown, building mental resilience and toughness.

Adaptability as a Key Skill: Training on an obstacle course teaches adaptability, requiring quick adjustments to changing circumstances. Embrace new challenges and enhance your ability to navigate unexpected obstacles with agility.

Effective OCR Training Tips:

  1. Set Realistic Objectives: Acknowledge your skills and set achievable goals for your OCR journey.
  2. Regular Exercise: Build confidence, strength, and endurance through consistent, varied workouts.
  3. Bodyweight Workouts: Incorporate exercises like push-ups, squats, and burpees to strengthen key muscle groups.
  4. Technique Focus: Hone techniques to increase efficiency and reduce fatigue during OCR challenges.
  5. Rest and Recovery: Allow adequate time for your muscles to repair and regenerate for optimal performance.
  6. Visualization: Develop mental imagery of overcoming challenges, boosting confidence during training.

Common OCR Obstacles:

  • Hanging Rings
  • Hamster Wheel
  • Hanging Grips
  • Rope Climb
  • Ring Twister
  • Monkey Bars
  • Gymnastic Vertical Ladder
  • Incline/Decline Bars
  • Pull Up Bars
  • Twister, and more

Conclusion: Embark on the OCR journey to unlock unparalleled strength and mental fortitude. Invest in an obstacle course rig for indoor and outdoor training, and discover the thrill of conquering diverse challenges. For premium OCR equipment in Australia, connect with METAL MUSCLE – your trusted provider of obstacle sports and fitness gear. Elevate your fitness game today! About the Author: This article is presented by METAL MUSCLE, a leading supplier of premium obstacle sports and fitness equipment in Australia. Explore obstacle course rig sets for indoor and outdoor training. Contact METAL MUSCLE via Tel/WhatsApp: +61 478 848 033, email:, or Wechat: metalmuscleathletics!

Empowering Your Strongman Journey: A Comprehensive Guide to Top-Quality Gear

Embarking on the path of strongman training requires the right gear, and this guide ensures you make informed choices. Delve into the world of strongman competitions with essential equipment recommendations and discover reliable sources to acquire high-quality gear for your strength journey.

Unveiling Your Inner Strongman: Gear Essentials for Strength Aficionados

For those drawn to the allure of raw strength and the excitement of pushing physical boundaries, strongman training stands as the ultimate pursuit. Strongman competitions are a testament to participants’ strength, endurance, and mental resilience. Elevate your performance in this demanding sport by investing in the right strongman gear and equipment.

Selecting the Optimal Strongman Gear

Several pivotal items deserve consideration for anyone aspiring to master strongman training:

  1. Farmer’s Walk Handles: Challenge your grip strength and endurance with top-tier Farmer’s Walk handles.
  2. Atlas Stones: Prepare for the Atlas Stone event by acquiring a set of stones with varying weights for lifting and placing challenges.
  3. Yokes and Frames: Build strength, stability, and confidence with yokes and frames, ideal for exercises like the Yoke Walk and Conan’s Wheel.
  4. Log Press and Axle Bars: Essential for overhead lifting events, log presses, and axle bars are indispensable for exercises like the Log Press and Clean and Press.
  5. Sandbags and Kegs: Versatile additions to mimic real-world objects, sandbags, and kegs prepare you for the diverse challenges of strongman competitions.
  6. Tires and Sledgehammers: Incorporate tire flipping and sledgehammer strikes into your workouts with heavy-duty tires and sledgehammers.

Finding Top-Quality Strongman Gear

When seeking reliable sources for strongman gear, prioritize reputable providers like METAL MUSCLE ATHLETICS. However, broaden your options by exploring local fitness equipment stores and trusted online marketplaces specializing in sports and fitness products. Ensure that any gear you choose meets rigorous safety and quality standards.


Strongman training demands dedication, yet the rewards are immense—both physically and mentally. The right gear significantly influences your performance and progress. Whether you’re a seasoned strongman competitor or a newcomer, invest in quality gear to enhance your strength journey.

Explore a variety of sources, from specialty stores to local suppliers and online platforms, to discover the gear that aligns with your unique needs. Arm yourself with the proper tools and embark on a journey to unleash your inner strength, emerging as a formidable force in the realm of strongman competitions.

About the Author:

A fervent devotee of strength and fitness, I’ve dedicated years to exploring diverse facets of strength training, ranging from powerlifting to strongman. My aim is to share insights and passion with fellow strength enthusiasts, offering valuable information to aid them in achieving their goals. For inquiries or guidance on strongman training or gear, feel free to reach out—I’m here to support you on your quest for greater strength and power.

Selecting the Ideal Squat Rack: Your Path to Strength and Fitness

Unlock the benefits of strength training with the right squat rack. Learn about the key features, benefits, and considerations to help you choose the ideal squat rack for your fitness journey.

Strength training forms the backbone of any comprehensive fitness routine, and one of the essential tools for this is a squat rack. Whether you’re a seasoned lifter or a beginner, investing in a reliable squat rack is crucial for performing squats, overhead presses, bench presses, and more with safety and efficiency. This article delves into the world of squat racks, exploring their features, benefits, and considerations to guide you in making an informed decision.

Understanding Squat Racks

A squat rack, also known as a power rack or power cage, is a sturdy steel frame that provides a safe and stable environment for performing a variety of strength training exercises. It consists of four vertical posts connected by horizontal bars, creating a cage-like structure. The primary purpose of a squat rack is to support the barbell and weights during exercises like squats and presses, ensuring your safety and enabling you to lift heavier loads.

Key Features of a Squat Rack

Sturdy Construction

Look for a squat rack made of durable steel, capable of withstanding significant weight and providing stability during exercises. Cheap racks will have thin tubing of around 1.5mm whereas commercial grade is double the thickness of 3mm steel with added supports.


Opt for a rack with adjustable height settings and safety catches, allowing you to customize the rack to your body size and exercise preferences.

Weight Capacity

Consider the maximum weight capacity the squat rack can handle to ensure it meets your lifting goals.

Safety Bars

A squat rack with safety bars or spotter arms is crucial for solo training, providing a safety net in case you can’t complete a lift and also good for partial rep training.

Additional Attachments

Some squat racks come with attachments like pull-up bars, dip handles, and plate storage, adding versatility to your workouts.

Half Rack Or Full Cage

The Half rack has two main uprights with spotter arms attached from one side. The user stands in front facing the rack.  This design allows more space range of movement especially when doing standing presses and racked Olympic lifts. A smaller footprint if space is limited.

A full Cage is an enclosed design where the user stands inside the rack within the 4 main uprights. Spotter arms are attached to both sides for complete support. This design offers maximum safety and support, especially for very heavy lifting. Takes up more space than a half rack.

Benefits of Using a Squat Rack


Squat racks provide a secure environment for lifting heavy weights, reducing the risk of injuries and accidents during exercises.


A squat rack allows for various exercises, including squats, bench presses, shoulder presses, and more, making it a versatile addition to your home gym.

Progressive Overload

With the ability to add weights incrementally, a squat rack supports progressive overload, a fundamental principle for strength and muscle gain.


Using a squat rack enables you to perform exercises independently, making it a great tool for solo workouts.

Considerations Before Buying a Squat Rack


Consider the available space in your home gym to ensure the squat rack fits comfortably and allows for safe movement and workout routines.


Set a budget that aligns with your requirements and invest in a high-quality squat rack that offers value for your money.

Reviews and Recommendations

Research and read reviews from trusted sources or fitness communities to gain insights into the performance and durability of various squat rack models.

About the Author

METAL MUSCLE ATHLETICS is a passionate fitness enthusiast and an expert in strength training equipment. With years of experience in the fitness industry, METAL MUSCLE ATHLETICS provides valuable insights and recommendations to help individuals achieve their fitness goals through informed choices. Connect with METAL MUSCLE ATHLETICS on Social Media Platforms for more fitness tips and equipment recommendations.

Transform Your Workout Space: Discover the Ultimate Home Gym Equipment

Creating a functional and well-organized home gym is essential for a smooth and efficient workout experience. Whether you’re a fitness enthusiast or a professional athlete, having the right Home Gym Equipment is crucial. In this blog post, we introduce a range of high-quality home gym equipment from Metal Muscle Athletics that will not only keep your space tidy but also enhance your training sessions. 

Tree Storage Rack: Versatile and Efficient

The Tree Storage Rack is a versatile storage solution designed to hold Olympic-style plates, barbells, collars, and change plates. With its three levels of weight sleeves and castor lock wheels, you can easily move it around your gym area. This rack is ideal for strength training near the squat rack and can be effortlessly relocated to the lifting area for metcons and Olympic lifts.

Toaster Plate Storage Rack: Compact and Convenient

The Toaster Plate Rack is perfect for athletes looking to store their bumper plates in a space-efficient way. Unlike vertical stands, this low-to-the-ground rack provides stability and minimizes tipping issues. It can accommodate a complete set of bumper plates or multiple slim steel plates. The heavy-duty castors enable easy movement between different workout areas, such as power racks and lifting platforms.

Rubber Floor Tiles: Protection and Versatility

Ensure the longevity of your gym floor and equipment while reducing noise with the Premium Rubber Floor Tiles from Metal Muscle Athletics. These durable tiles require no gluing or floor mounts and can be easily transported and set up for any event. They provide a slip-resistant and shock-absorbent surface, making them ideal for high-impact workouts. The stain-resistant material is easy to clean and adds a sleek look to your gym space.

Heavy-Duty Aluminum Collar: Secure and Reliable

The Heavy-Duty Aluminum Collar is specifically designed to securely hold bumper plates onto bars or any 50mm weight sleeve. Its solid aluminum construction ensures exceptional durability, making it virtually unbreakable. The single-action cam lock system provides a secure grip during intense workouts, while the rubberized inner lining protects the bar from damage. This collar is compatible with all Olympic barbells and weight sleeves.

Gun Rack-Style Barbell/Plate Storage: Streamlined and Accessible

The Gun Rack-Style Barbell/Plate Storage unit is a space-saving solution for organizing your lifting gear. It can hold up to five barbells and offers nine weight sleeves to store your different weights, bumpers, collars, and change plates. This rack allows you to neatly arrange your equipment, ensuring quick and easy access to all items during your workouts.


Transform your home gym into a well-organized and efficient training space with Metal Muscle Athletics’ premium home gym equipment. Visit the Metal Muscle Athletics website to explore their full range of home gym equipment and take your workout experience to new heights.

Why You Should Invest In fitness accessories

Avid fitness lovers typically use a range of fitness accessories. They vouch for the best fitness accessories as they enhance their gym workout experience.

There is no wonder that the use of fitness accessories & equipment is spreading like wildfire. You have undoubtedly seen a wide variety of fitness equipment and accessories online or in the gym. Professional athletes take it a step further and think about buying quality exercise equipment.

Are you a fitness enthusiast, a seasoned pro, or a rookie in the field of fitness? Do you wish to enhance your workout efficiency? Do you want to boost the appearance of your commercial gym? Do you desire to get more out of your investment?

Your first inclination would be to purchase the best quality fitness accessories & equipment. It is the right way to go ahead. Selecting appropriate and effective fitness accessories is the way you can achieve it.

Listed below are a few reasons why you should purchase quality fitness accessories & equipment for your gym.

Higher Customer Attraction:

New customers will join your gym once they find high-end fitness accessories & equipment.

Have The Advantage Over Your Competition:

Having high-end fitness accessories and equipment will always put you ahead of your rivals, whether your gym is new or established.

It is, therefore, crucial to upgrade your fitness accessories & equipment and have a competitive edge.

Increase Your Brand Equity:

Owners of fitness centers must continually upgrade their facilities and make equipment investments. By adding new exercise equipment, you demonstrate your dedication to providing better workouts.

Therefore, replacing the old machines with new shiny ones will create a carefree mindset in your customer’s minds. Nonetheless, by buying new equipment, you will minimize the repair costs too.

Superior Quality:

Commercial gym equipment offers better value than home gym equipment. However, they come with a heavy price tag. This is due to the high-grade materials used in exercise accessories and equipment. Every penny spent is worth it when you are sure to get a quality product at the end of the day!


The other reason to own the best quality fitness accessories & equipment is their durability. They are primarily built to run for hours in the gym. They are designed to be robust and extremely durable. It ensures that the machines can run for multiple years without any significant damage.

Wider Range:

Another great reason to opt for commercial gym equipment is the wider range. Fitness accessories & equipment manufacturers have a larger and better selection in terms of designs and machines. They even offer customization as per your specific needs. It means you can pick the exact type of Fitness accessories & equipment to suit the requirements of your gym.

fitness accessories


The entire spectrum of items used in the gym forms a part of the gym accessories. Fitness accessories improve the visibility of commercial gyms and ratings in addition to improving fitness outcomes. It seems to sense that the gym with the best amenities has the most members.

People like to invest in the best fitness accessories & equipment, intending their fitness levels and health objectives, as more personalized exercises become popular.

The correct fitness accessories and gear not only facilitate exercises but also enhance the outputs of your workout.

Author bio

METAL MUSCLE is the author of this post. They are the premier producer and supplier of high-quality, affordably priced fitness accessories & equipment perfect for your home and business gym.

10 Fundamental Strongman Lifts For Beginners

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 liftaxle 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.

Strongman Equipment

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.

For a full range of strongman equipment to add to your training regime visit

How does the Strongman Log help in Strength Training?

Strongman is gaining popularity as one of the extreme weightlifting events. The strongman log is a vital piece of equipment used for strength training.

Participants use the Strongman log to enhance their strength and perform lifts during events. The Strongman-Log is a specialty bar used for Strongman strength training to prepare for events or competitions. Compared to traditional Olympic barbells, the log holds a unique shape. The Strongman logs for training come with a neutral and perfect grip that helps during the lift.

Why Use a Log for Strongman Training?

The log is vital in events and competitions to perform the press and clean movement. It is like an Olympic lift.

It requires full body strength and maximum power to lift the log from the ground to overhead.

If training for a strongman competition, consider practicing derivatives like hang or power clean. To incorporate the log into your Strongman training, use it for overhead press, bents over row, and deadlift.

How are the Logs Available for Strongman Strength Training?

The logs for Strongman training are available in different sizes, like

  • Smallest size and lightweight Strongman Logs for youth or kids.
  • For small indoor spaces and beginners, the Strongman-Logs come compact.
  • Standard-size Strongman Logs are for competitions and studios.
  • Full-size Logs are for a professional Strongman competition.

You can buy the log according to your Strongman training or competition requirements.

Strongman Training with Logs

Performing a Log Press

It requires strength and training to do the log press. Aspiring individuals for Strongman competitions can mix up their workouts.

Perform a log press using the correct technique to master the skill. Following the right way, you can lift the log into a press position.

While performing the press, always put the weight on your hips when lifting from the floor. It makes the next movement easy and more flexible.

Strongman Log

The Clean Movement

Lifting the log from your hips to your shoulders is a clean movement. The clean lift movement is done in an upright position with hips forwards and squeezing your buttock muscles. Jerk the log upwards with elbows raised high, straight wrist, and in line with your shoulders. Maintain the aggressiveness to lift the Strongman Log.

The log press movement requires upper-body strength in the final moments. Push the log up over the crown by bending your knees. Meet competition or event standards of a complete lift using the Strongman Log.


Using the right equipment, like Strongman logs, for strength training is vital to get success. Using the Strongman equipment helps you achieve strength training for competitions or events. Exercise and training help increase mass and size. It prepares you for the Strongman event or competition.

Author Bio:

The article is for METAL MUSCLE, which offers a wide range of competition and training-level equipment for Strongmen and Powerlifting. Visit their website to buy the highest quality Strongman logs and other training equipment!