Exercises

The 13 best strongman exercises To Add To Your Workout. Home Gym Workout Example

Are you looking for a way to improve your strength and power? If so, then strongman exercises may be the answer.

best strongman exercises

Strongman exercises are a great way to improve overall athleticism and function. They also help to increase muscle mass and strength.

In this article, we will discuss the best strongman exercises and how they can help you achieve your fitness goals.

Why Do Strongman Training?

Why Do Strongman Training?

The benefits of strongman training are many. First, it builds functional strength.

This type of strength is the kind that helps you in your everyday life, whether you’re carrying groceries or moving furniture. Second, strongman training develops explosive power, which can help with activities like sprinting and jumping.

Third, it builds mental toughness and can help you push through difficult challenges in your life. Finally, strongman training is just plain fun!

Exercises for strongmen to include in your workout

Exercises for strongmen to include in your workout

Deadlifts

One of the most important exercises for strongmen is the deadlift. This exercise works all of the major muscles in your legs, back, and arms, and is a great way to build strength and muscle mass.

The Benefits of Deadlifts

There are many benefits to deadlifts, including:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

-Burns fat

-Improves posture

How to Perform Deadlifts

To perform a deadlift, stand with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the barbell with an overhand grip, keeping your arms straight.

Slowly lift the barbell up, keeping your back straight and your legs locked. Once the barbell is at thigh level, pause for a moment before lowering it back down to the ground.

Flip tires

Another exercise that is popular among strongmen is flipping tires. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The Benefits of Flipping Tires

There are many benefits to flipping tires, including:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Flip Tires

To flip a tire, start by positioning the tire in front of you.

Bend down and grasp the tire with both hands, keeping your feet shoulder width apart. Slowly lift the tire up onto your shoulders, then press it overhead. Once the tire is overhead, explosively jump up and forward, throwing the tire as far as you can.

Drag on sled

A sled drag is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift and tire flip, but also adds in a cardiovascular component.

The benefits of sled dragging include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Sled Drag

To perform a sled drag, start by attaching a rope to a sled. Stand behind the sled and bend down, grasping the rope with both hands. keeping your feet shoulder width apart. Slowly walk forward, dragging the sled behind you.

As you walk, keep your back straight and your legs locked. Once you have reached your desired distance, pause for a moment before turning around and walking back to the starting position.

Walk for farmer’s carry

The farmer’s carry is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of farmer’s carrying include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Farmer’s Carry

To perform a farmer’s carry, start by standing with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the handles of the dumbbells, keeping your arms straight.

Slowly lift the dumbbells up, keeping your back straight and your legs locked. Once the dumbbells are at shoulder level, pause for a moment before lowering them back down to the ground.

Repeat these exercises for 3-5 sets of 8-12 reps.

Dumbbell press, thick bar

The dumbbell press is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of dumbbell pressing include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Dumbbell Press

To perform a dumbbell press, start by standing with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the handles of the dumbbells, keeping your arms straight.

Slowly lift the dumbbells up, keepi ng your back straight and your legs locked. Once the dumbbells are at shoulder level, pause for a moment before lowering them back down to the ground.

Repeat these exercises for 3-5 sets of 8-12 reps.

Keg run

The keg run is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of keg running include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Keg Run

To perform a keg run, start by standing with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the handles of the keg, keeping your arms straight.

Slowly lift the keg up, keeping your back straight and your legs locked. Once the keg is at waist level, pause for a moment before lowering it back down to the ground.

Lat pulldown with thick-bar

Lat pulldown with thick-bar

The lat pulldown is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of lat pulldowns include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Lat Pulldown

To perform a lat pulldown, start by sitting on the bench with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the bar with both hands, keeping your arms straight.

Slowly lift the bar up, keeping your back straight and your legs locked. Once the bar is at shoulder level, pause for a moment before lowering it back down to the ground.

Logging press

The logging press is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of logging presses include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Logging Press

To perform a logging press, start by standing with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the log with both hands, keeping your arms straight.

Slowly lift the log up, keeping your back straight and your legs locked. Once the log is at shoulder level, pause for a moment before lowering it back down to the ground.

Repeat these exercises for 3-5 sets of 8-12 reps.

Overhead press

The overhead press is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of overhead presses include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform an Overhead Press

To perform an overhead press, start by standing with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the barbell with both hands, keeping your arms straight.

Slowly lift the barbell up, keeping your back straight and your legs locked. Once the barbell is at shoulder level, pause for a moment before lowering it back down to the ground.

Repeat these exercises for 3-5 sets of 8-12 reps.

Pull-down Lat

The pull-down lat is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of pull-down lats include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Pull-Down Lat

To perform a pull-down lat, start by sitting on the bench with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the bar with both hands, keeping your arms straight.

Slowly lift the bar up, keeping your back straight and your legs locked. Once the bar is at shoulder level, pause for a moment before lowering it back down to the ground.

Repeat these exercises for 3-5 sets of 8-12 reps.

Hip Thrust with Barbell

The hip thrust with barbell is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of hip thrusts with barbells include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Hip Thrust with Barbell

To perform a hip thrust with barbell, start by sitting on the bench with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the barbell with both hands, keeping your arms straight.

Triceps extension with grenade ball

The triceps extension is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of triceps extensions include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Triceps Extension

To perform a triceps extension, start by standing with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the ball with both hands, keeping your arms straight.

Slowly lift the ball up, keeping your back straight and your legs locked. Once the ball is at shoulder level, pause for a moment before lowering it back down to the ground.

Squat using a safety squat bar

The squat is another exercise that is popular among strongmen. This exercise works the same muscles as the deadlift, but also adds in a cardiovascular component.

The benefits of squats include:

-Builds muscle and strength

-Improves grip strength

-Increases testosterone levels

How to Perform a Squat

To perform a squat, start by standing with your feet shoulder width apart and your knees slightly bent. Bend down and grasp the barbell with both hands, keeping your arms straight.

Slowly lift the barbell up, keeping your back straight and your legs locked. Once the barbell is at shoulder level, pause for a moment before lowering it back down to the ground.

Repeat these exercises for 3-5 sets of 8-12 reps.

The Most Common Strongman Lifts

The Most Common Strongman Lifts

There are a few core lifts that are commonly performed in strongman competitions, and training for these lifts is a great way to build strength and power.

The most common lifts you’ll see in strongman competitions are the overhead press, deadlift, farmer’s walk, yoke walk, and stone lift. Training for these lifts will help you develop the strength and power needed to be successful in strongman competitions.

The overhead press is one of the most common strongman exercises, and it tests your ability to press heavy weights overhead. This exercise can be performed with a barbell, dumbbells, or a log.

Training Adatations and Progressive Overload

Training Adatations and Progressive Overload

When training for strongman competitions, it’s important to focus on developing both strength and power. Strength is the ability to generate force, while power is the ability to generate force quickly.

To develop strength, you’ll want to focus on heavy lifts and low reps. For example, you might perform 5 sets of 5 reps with a heavy weight. To develop power, you’ll want to focus on explosive lifts and higher reps. For example, you might perform 3 sets of 10 reps with a moderate weight.

As you get stronger and more powerful, you’ll need to progressively overload your muscles by lifting heavier weights or performing more reps. This will help your body continue to adapt and grow stronger.

Strongman Micro and Macro Nutrition

Strongman Micro and Macro Nutrition

Nutrition is an important part of any athlete’s training, and strongman competitors are no different. When training for strongman competitions, you’ll need to make sure you’re eating enough calories to support your training.

You should also focus on getting enough protein to help your muscles recover and grow. A good rule of thumb is to consume 1 gram of protein per pound of bodyweight.

In addition to a healthy diet, you’ll also need to make sure you’re staying hydrated. Water is essential for all athletes, but it’s especially important for strongman competitors. Dehydration can lead to fatigue and decreased performance.

Finisher for Strongman Training

Finisher for Strongman Training

A finisher is a short, intense exercise that is performed at the end of a workout. Finishers are a great way to increase conditioning and push your body to its limits.

3A: Sled in reverse 20 metres in Marching style

One of the most popular finishers among strongmen is the sled march. To perform this exercise, start by attaching a sled to a heavy weight.

Next, position the sled behind you and grasp the handles with both hands. March forward, keeping your back straight and your legs locked.

After 20 metres, turn around and march back to the starting position. This is one rep. Perform 3-5 sets of this exercise, resting for 60 seconds between sets.

3B: 10 repeats sled push and drag

Another popular sled finisher is the push and drag. To perform this exercise, start by attaching a sled to a heavy weight.

Next, position the sled in front of you and grasp the handles with both hands. Push the sled forward for 20 metres, then drag it back to the starting position. This is one rep. Perform 10 reps for 3-5 sets, resting for 60 seconds between sets.

3C: 10 reps of Heavy Kettlebell Swing

The kettlebell swing is a great exercise for developing power and conditioning. To perform this exercise, start by placing a kettlebell between your feet.

Next, bend at the hips and swing the kettlebell back between your legs. Quickly reverse the motion and swing the kettlebell up to shoulder level. Return to the starting position and repeat. Perform 10 reps for 3-5 sets, resting for 60 seconds between sets.

Workarounds and Injury Prevention

Workarounds and Injury Prevention

Strongman training can be tough on your body, and injuries are common. To help prevent injuries, it’s important to warm up properly before training and to use proper form.

If you do experience an injury, there are a few workarounds that can help you stay active. For example, if you hurt your back, you can still train your upper body with exercises like the overhead press.

Home Gym Workout Example

Home Gym Workout Example

Day 1: Body Parts

-Deadlifts

-Bent over rows

-Pull ups

-Barbell curls

Sets and Reps:

5 sets of 5 reps for deadlifts and bent over rows, 3 sets of 10 reps for pull ups and barbell curls.

Day 2: Shoulders & Chest

-Overhead press

-Bench press

-Dumbbell flyes

Sets and Reps:

5 sets of 5 reps for overhead press and bench press, 3 sets of 10 reps for dumbbell flyes.

Day 3: Chain (back/front)

-Yoke walk

-Farmer’s walk

-Sandbag/stone carry

Sets and Reps:

3 sets of 100 feet for yoke walk, farmer’s walk, and sandbag/stone carry.

Day 4: Event Training for Strongmen

-Atlas stones

-Log press

-Tire flip

Sets and Reps:

3 sets of 5 reps for atlas stones and log press, 3 sets of 10 reps for tire flip.

Day 5: Rest day

Strongman training can be intense, so it’s important to have at least one day of rest each week. This will give your body time to recover and grow stronger.

On your rest day, you can still stay active by doing some light cardio or stretching. Just make sure you’re not doing anything too strenuous.

Day 6: 60 minutes of cardio and core

-Treadmill

-Bicycle

-Rowing machine

-Crunches

-Sit ups

-Planks

Sets and Reps:

3 sets of 10 reps for crunches, sit ups, and plank.

Day 7: Rest

As with any training program, it’s important to listen to your body and make adjustments as needed. If you’re feeling overwhelmed or excessively fatigued, take an extra day of rest.

It’s also important to warm up properly before each training session and to use proper form. This will help reduce your risk of injury.

If you do experience an injury, there are a few workarounds that can help you stay active. For example, if you hurt your back, you can still train your upper body with exercises like the overhead press.

Deadlift Pause

3 sets of 5 reps

Start with the bar on the ground. Grab the bar with an overhand grip, hands shoulder-width apart. Lift the bar off the ground and pull it up to your thighs, keeping your back straight. Lower the bar back to the ground and pause for 2 seconds before repeating.

Quick-Lock Adjustable Dumbbells, Farmer’s Carry

3 sets of 100 feet

You can use any type of dumbbell or kettlebell for this exercise. Start with the weights by your side and walk forward, keeping your shoulders down and back and your core engaged.

Quick-Lock Adjustable Dumbbell, Goblet Squat

3 sets of 10 reps

Start with the dumbbell in front of your chest, hands cupped around the top. Squat down, keeping your weight in your heels and your chest up. Drive through your heels to stand back up.

Squat Zercher

Squat Zercher

3 sets of 5 reps

Start with the bar in a rack at about waist height. Grab the bar with your hands shoulder-width apart and lift it out of the rack, resting it on your shoulders. Squat down, keeping your weight in your heels and your chest up. Drive through your heels to stand back up.

Safety Equipment for Training

When training for strongman competitions, it’s important to use the proper safety equipment. This includes a weightlifting belt, knee sleeves, and wrist wraps.

A weightlifting belt helps support your back and prevent injuries. Knee sleeves help protect your knees from the impact of heavy lifting. Wrist wraps help stabilize your joints and reduce the risk of injury.

F.A.Q best strongman exercises:

How do strongmen get so strong?

Strongmen use a variety of devices to generate strength all over their bodies and from all angles. When compared to typical lifts, equipment like the yoke, Atlas stones, axle, and log demand more effort from your core and grip.

How many days a week should you train for strongman?

Strongmen often workout four times a week.

This is almost like a mini-competition, but without the maximal loads and effort (but will sometimes include maximum weights). An above event could kick off an usual events day.

Do strongmen use steroids?

Hafthor Julius Bjornsson, dubbed “The Mountain” by “Game of Thrones” fans and the current World’s Strongest Man, claims he would do whatever it takes to win, even using steroids.

Why are strongmen not ripped?

“Competitive weightlifters have a weight where they feel the most powerful,” Howard explains.

“Because bodybuilding is an aesthetic sport, bodybuilders might dehydrate themselves to reduce all body fat.” Strength athletes have no motivation to lose body fat if they can put it to good use pushing and pulling.”

Conclusion:

As you can see, there are many strongman exercises that you can do to help improve your strength and power. While these exercises may seem challenging, they are worth the effort.

Start with a few of these exercises and work your way up to more difficult variations. Not only will you become stronger, but you will also be better prepared for any physical challenges that come your way.

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