Strongman athletes are some of the most powerful people in fitness. After all, we’re talking about humans who can routinely pull an airplane or toss a keg 20 feet into the air. But while these feats can be awe-inspiring, the training behind them is far less dramatic. And there are plenty of benefits all of us can reap from the discipline, beyond pure strength.
Adding strongman-inspired exercises to your normal workout routine can be an effective way to train your entire body and bring more functional movement to your sessions. Strongman workouts also demand endurance — you can’t expect to run through a loading gauntlet if you’re burned out after the first implement.
Ready to give your training a stronger-than-ever overhaul? Let’s get right to it, starting with some tools of the trade.
Recommended Strongman Accessories
A few pieces of equipment can help you get the most out of strongman-oriented endeavors. The following items are key, given the higher weight totals and strain that can be placed on your body.
A weightlifting belt is great for providing support and structure across your lower back, particularly in pressing movements and exercises where you want a rigid frame. A sturdier silhouette like Gymreapers’s 10mm Lever Belt can help with bracing for the extra-heavy movements. For more worthwhile weightlifting belts, check out our comprehensive weightlifting belt guide.
A pair of lifting straps or weightlifting gloves helps accentuate your grip during certain movements. Classic cotton lifting straps, like these from Harbinger, are a favorite amongst strongman athletes. For more, check out our guide to the best straps and gloves for strength training.
Our Favorite Strongman-Style Movements
Competitions like the World Strongest Man and Arnold Strongman Classic showcase a number of events, and no two contests are alike. But the basic format involves four key categories — an overhead pull or toss, a loading challenge like the all-too-famous Atlas stones, a heavy pull or carry like a yoke or the aforementioned plane pull and a more traditional, static lift like the deadlift or back squat.
Of course, your typical training center or home gym isn't likely to have Atlas stones, heavy yokes or a hangar of planes ready to be pulled. But that doesn't mean your workouts can't resemble these events. Here are three awesome strongman-inspired exercises that can be effective and fun without the need for larger-than-life equipment.
Kettlebell Swings
The keg toss is one of those iconic strongman events, but hurling a weight through your training center is probably the quickest way to have your membership revoked. Kettlebell swings employ the same explosive movement and resistance, you just don't let go.
- Take an athletic stance with your feet slightly wider than hip-width apart, toes forward and begin with your kettlebell 12–18 inches in front of you.
- Hinge and squat down to grab the kettlebell with your back flat and stable. Pull your shoulder blades back to better engage your lats.
- With both hands on the kettlebell and your lats engaged, sweep the kettlebell between your legs while your knees bend slightly. You should feel the weight resistance in your hips and hamstrings at this point of the movement.
- Forcefully drive the kettlebell forward and up using your hips and glutes. As the motion takes the weight forward, straighten your knees and bring your frame into a rigid, upright posture.
- Once the kettlebell has reached its apex, allow the weight to fall naturally, controlling it back down to the starting position.
Prowler Sled Pull
To mimic the jaw-dropping vehicle pull, a prowler sled is your best bet. You can load it with a variety of weights to test your strength, and the exercise's dynamic nature keeps it entertaining. For the most strongman-like aesthetic possible, look for a rope attachment that’s thicker than a typical strap and closer to a battle rope.
- Prior to exercise, ensure you have enough runway to perform a proper pull length.
- Load your prowler with the chosen working weight and place the sled at one end of your pulling track.
- Walk the end of your rope toward the other end of your track, allowing it to stretch across the floor without any loops or excessive tautness.
- Get yourself into an athletic position with your knees bent and feet shoulder-width apart. Grab the rope with both hands.
- Tighten your core and straighten your back to keep your base rigid and stable.
- Begin to the pull the rope toward you, one hand after the other. Be sure to retain your footing and rigid base throughout the lift.
Deadlift
The mighty deadlift is one of those foundational movements that can truly test your mettle in the gym. While it might not have the same flair as other strongman events, the deadlift is a true showcase of actual strength.
- Step up to your loaded barbell with your feet shoulder-width apart. Set up close enough to the barbell that your shins are touching or nearly touching the bar.
- Hinge at the waist and push your buttocks back to grab hold of the barbell with the grip style of your choice.
- Squeeze your shoulder blades together to engage your core and lats. Keep your vision facing forward with your back rigid and straight.
- To begin your pull, drive through your feet and lift with your legs rather than your back. The barbell path should be straight upward, which may cause some scraping across your shins.
- At the top of your rep, squeeze your glutes to lock out the completed lift.
- To bring the weight back down, hinge at your hips and control the barbell back down to its resting position. Don’t round your back or drop the weight, as this can lead to potential injury or equipment damage.
