Shop Independence Day Hot Deals. 60-Day Lowest Price Guarantee.Shop Now!

Item added to your basket.

View cart
The Top Strongman Exercises for Your Strongman Training Routine
·

The Top Strongman Exercises for Your Strongman Training Routine

As the name implies, Strongman is a sport involving powerful athletes and intense events. Its popularity is growing at an exponential pace as competitors and non-competitors alike have started to recognize the benefits of Strongman training. This training isn’t only for big guys; everyone can benefit from hoisting giant stone balls onto platforms or throwing beer kegs over their heads.

The novelty of the sport and its array of…interesting exercises has relegated it to being more of a “curiosity” to most people than an actual strength and conditioning regimen. Today, we’re gonna discuss this growing sport and do our part to help strongman training go mainstream.

Let’s get started!

What is Strongman Training?

Strongman athletes are not simply big men and women who perform traditional bodybuilding and exercises with heavier weights than the average lifter. Strongman athletes do perform a number of familiar exercises such as squats and deadlifts. However, they also focus on a number of more niche exercises and their overall training program structure is very different.

Unlike sports like powerlifting, Strongman competitions usually involve less common events or movements. It is rare to see a max bench press attempt in a Strongman competition and events involving a mix of pure strength and cardiovascular elements are the norm.

Unlike other functional fitness sports like CrossFit, Strongman training sessions frequently include the use of odd objects that aren't common in most gyms or workout programs. Barbells, dumbbells, and kettlebells are accompanied by giant logs, huge circular rocks, and even beer kegs.

It is important for Strongmen athletes to be proficient at performing both traditional strength training exercises as well as Strongman speciality movements during training.

strongman lift Charistopher white

What are the Best Strongman Exercises to Prepare for Competition?

All that talk about kegs has you interested in Strongman training, eh? Well, it’s not all about crushing tins and shotgunning beer. Here are the Strongman exercises you need to master before your first competition:

1. Barbell Strongman Exercises

Do the exercises below look familiar to you? It may surprise you that many of the strength training exercises for a Strongman event are the same, core movements performed by lifters everywhere.

Despite Strongman’s niche nature, traditional barbell work makes up the core of its training programming. Every Strongman competition involves some form of squatting and deadlifting.

  • Squats

"The King of Exercise", barbell squats are staple lifts in every Strongman athlete's training routine.

  • Front Squats

Athletes can usually load more and ultimately lift more weight back squatting, but front squats are often performed in order to work the quads more directly and better prepare athletes for the log clean (Bautista et al., 2020)

  • Deadlifts

Building the upper back, lower back, and overall core strength, the standard barbell deadlift prepares Strongmen athletes for odd-object deadlifts and similar movements (Fuentes et al., 2020).

  • Push Presses

Combining the best elements of upper body pushing strength and power development, push presses prepare athletes for the rigors of moving heavy objects overhead.

strongman lift Crystal Raby

2. Odd Object Strongman Training Exercises

As "normal" as the previous Strongman training exercises look, there are certainly a number of more obscure movements athletes need to prepare for.

These movements aren’t as common in competition as many other events, but they are training staples that help prepare athletes for the more specialized movements to follow.

  • Tire Flips

By no means a traditional powerlifting movement, tire flips help to develop full body strength and, depending on how many flips are performed, a degree of cardiovascular capacity (Wong et al., 2020).

  • Sandbag Movements

A heavy sandbag is a versatile piece of equipment. Strongmen athletes use sandbags to perform such movements as sandbag cleans to shoulders, sandbag bearhug carries, and sandbag squats.

  • Sled Pulls

A versatile, full-body strength and conditioning movement that especially strengthens the quads, glutes, and hamstrings while also improving cardiovascular endurance (Cahill et al., 2019).

  • Kettlebell Swings

Strongman competitors usually perform lower-rep sets of these and with a very heavy kettlebell. Besides building both core and grip strength, they provide athletes the opportunity to work on their hip hinge (Gelder et al., 2015).

3. Strongman Competition Exercises

These are movements that people think of when they think of Strongman. Since almost all of these movements are very likely to show up in every Strongman competition, it is imperative that athletes regularly practice these during training sessions.

  • Atlas Stone Carry

One of the most iconic Strongman movements, the Atlas Stone carry involves lifting up extremely heavy (usually circular) objects and moving them over a set distance. In some cases, they must be placed on elevated platforms in order to complete each repetition.

  • Yoke Walk

A yoke is a large, heavy piece of equipment carried on the shoulders and suspended by the arms. Moving it for any period of time or distance builds both strength and stamina (Hindle et al., 2021).

  • Log Press

Another one of the most iconic movements in the sport of Strongman, a large, slightly hollowed out tree log (to provide an area for the athlete to grip the log) is pushed overhead. Almost always preceded by a log clean ("log clean and press").

  • Keg Toss

One of the most beloved Strongman movements, the keg toss involves athletes gripping a weighted beer keg and throwing it up and behind them as high and as far as possible. For those who keep kegs at home, this is probably the most accessible of the Strongman competition exercises for those new to the sport.

  • Axle Clean and Press

The "axle" is a specialty bar that is generally thicker and more difficult to hold and grasp than traditional barbells. Each rep with this thick bar requires extreme core strength and athletes need strong grips to handle the axle (Winwood et al., 2011).

Big Gains from A Basic Strongman Workout

Hopefully, after our discussion today, Strongman doesn’t look as odd or intimidating. After all, it possesses a number of familiar lifts which can help beginners quickly become acclimated with the sport as well as interesting niche movements to keep intrigue and motivation high.

Consider that you can get a great workout by just walking around with a heavy sandbag or throwing a keg over your shoulder…all while your neighbors look on with awe and envy!

Whether you’re just looking for a few new exercises to add to your program or you want to compete in next year's "World's Strongest Man" competition, it's time to give Strongman training a try. Why not become a "strong man" (or "strong woman")?

Frequently Asked Questions

Strongman training can appear a bit…different at first glance. Let’s cover a few questions to help demystify this training for you.

Can I implement a Strongman program in a home gym?

While it is imperative to practice certain movements (such as the log press) with dedicated Strongman equipment, it is possible to get a good Strongman session in with traditional fitness equipment (ex. barbells, dumbbells) as well as easy-to-acquire equipment like sandbags, tires, and kegs. Because of this, Strongman training can be performed at home.

What are the best Strongman exercises to perform with only dumbbells?

All of the classic barbell movements can be modified for use with dumbbells (ex. instead of barbell push presses, dumbbell push presses). If you have access to very heavy dumbbells, even exercises like dumbbell deadlifts can be worked into a Strongman training routine.

Is it possible to maximize the benefits of Strongman training without the services of a Strongman coach?

Many common Strongman training exercises are the same or similar to common strength and conditioning movements. In most cases, the services of a Strongman coach will not be necessary to perfect these. However, the more niche Strongman movements like the log clean and press and keg toss might require some coaching to perfect, especially when first beginning the training.

References:

Bautista, D., Durke, D., Cotter, J., Escobar, K., Schick, E. (2020). A comparison of muscle activation among the front squat, overhead squat, back extension and plank. International Journal of Exercise Science, 13(1), 714-722. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241624/
Cahill, M., Cronin, J., Oliver, J. Clark, K. (2019). Sled pushing and pulling to enhance speed capability. Strength & Conditioning Journal 41(1), 1. https://www.researchgate.net/publication/331054535_Sled_Pushing_and_ Pulling_to_Enhance_Speed_Capability
Hindle, B., Lorimer, A., Winwood, P., Brimm, D., Keogh, J. (2021). The biomechanical characteristics of the Strongman yoke walk. Frontiers in Sports and Active Living 3, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8107362/
Martin-Fuentes, I., Olivia-Lozano, J., Muyor, J. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PLos One, 15(2), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7046193/
Van Gelder, L., Hoogenboom, B., Alonzo, B., Briggs, D., Hatzel, B. (2015). EMG analysis and sagittal plane kinematics of the two‐handed and single‐handed kettlebell swing: A descriptive study. International Journal of Sports and Physical Therapy, 10(6), 811-826. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637916/
Winwood, P., Keogh, J., Harris, N. (2011). The strength and conditioning practices of Strongman competitors. The Journal of Strength and Conditioning Research 25(11), 3118-3128. https://www.researchgate.net/publication/51713479 _The_Strength_and_Conditioning_Practices_of_Strongman_Competitors
Wong, D., Weldon, A., Ngo, J. (2020). Physical fitness improvements of 8-week light vs. heavy tyre flip training in young adults. Biol Sport 37(3), 203-210. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7433327/

Back to Workouts & Training

Best sellers

Major Fitness adjustable workout bench Major Fitness adjustable weight bench

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 8 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
From $259.99
From $259.99
$399.99
smith machine home gym spirit b52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
From $1,499.99
From $1,499.99
$1,499.99
home gym power rack raptor f22 black home gym power rack raptor f22 black front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
From $929.99
From $929.99
$929.99
Major Fitness home gym power rack lightning f35 black Major Fitness home gym power rack lightning f35 black front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
From $949.99
From $949.99
$0.00
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2 MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

Brand: Major Lutie Type: Smith Machine SKU: B2 Color: Black Package Weight: 422.4 Pounds Material: Steel Outer Material: Steel Accessories Include: LAT Pull-Down BarDip Bar Cable Bar Landmine; T-bar Safety Arm 2 D-Shape Handle 2 J-Hooks VARIETY OF FUNCTIONS: MAJOR LUTIE fitness system combines Power Tower, Smith Barbell, Pulley System, and Squat Rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment. The weight capacity of this power cage is up to 1800lbs. SMITH CAGE: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 423 lbs, which significantly improves the stability of the cage during exercise. Cage size – 84”L x 70”W x 86”H | Max user weight – 400 lbs. | Max Capacity Smith Machine Bar – 500 lbs. | Max capacity on Safety catches – 450 lbs.|Max capacity on cable 450lbs. ATTACHMENT INCLUDE: Package come with Cable Bar, Pin/Pipe Safety Set, J-Hooks, Landmine, Dip Bars, T bar, LAT Bar attachment and an extra standard barbell holder, providing with a variety of exercises such as Wide & Narrow LAT Pull-down, Landmine Movements, Seated cable row, Bench press, Squat, Deadlifts, Bicep Curl, Triceps Extensions, Pull-ups, Chin-ups, Dips and more. TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fix the Olympic or standard weight plate.
From $1,399.99
From $1,399.99
$1,599.99
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
From $829.99
From $829.99
$929.99
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

SMITH CAGE: MAJOR Smith Machine SML07 made of 50 X 50mm steel square frame with a thickness of 2mm. The product weighs 324lbs, which significantly improves the stability of the cage during exercise. Cage size – 72.83”L x 79.53”W x 84.65”H | Max user weight – 220lbs. | Max capacity smith machine Bar – 500lbs. | Max capacity on safety arms – 500lbs. | Max capacity on cable - 400lbs on each side. VARIETY OF FUNCTIONS: MAJOR fitness system combines power tower, smith barbell, pulley system, and squat rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment.  ATTACHMENT INCLUDE: SML07 comes with all the attachments in the picture, create the perfect home gym for you, providing a variety of exercises such as wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, deadlifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fixes the Olympic or standard weight plate. PROFESSIONAL SERVICE: MAJOR Fitness focus on the fitness field, with a complete production, logistics, and after-sales service system, provide you with equipment quality assurance and 365 days components replacement service. We will try our best to provide customer satisfaction service. If you have any questions, please contact us by email and we will reply within 12 hours.
From $1,199.99
From $1,199.99
$1,399.99
MAJOR LUTIE 7ft Barbells Chrome 20kg Home Gym - Basic 2 MAJOR LUTIE 7ft Barbells Chrome 20kg Home Gym - Basic 1

MAJOR FITNESS 7ft Barbell 20kg Home Gym - Basic

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
$259.99
$259.99
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. 100% High-Density natural rubber durable with a low-bounce, withstand repeated drops. Protect any type of floor and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms. Please Note: Our 55LB plates, available in pairs or sets, feature the Supgym logo. This is our former sub-brand. Rest assured, these plates maintain the same exceptional standard as our Major Fitness range, making them perfectly suited for your ideal home gym setup.
From $99.99
From $99.99

Recommended

Hack Squat vs Leg Press - Lower Body Machine Kings
Raymond C·
Hack Squat vs Leg Press - Lower Body Machine Kings
Read more
How Many Kettlebell Swings Per Day Should I Do?
Raymond C·
How Many Kettlebell Swings Per Day Should I Do?
Read more
What do T-bar Rows Work?
Raymond C·
What do T-bar Rows Work?
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.

Need assistance?

You can contact us by email and we will solve your questions.

Sign up for updates and offers

Get $50 off coupon as major welcome.

SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
POLICIES
  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Meta Pay
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2024 Major Fitness. All Rights Reserved.

Item added to your basket.

View cart