If you want to get really strong and build big muscles, Strongman training is the way to go. It’s not your typical gym routine – it’s about lifting heavy stuff and doing challenging exercises that work your whole body. Whether you’re a pro lifter or just starting, these 10 Strongman exercises are perfect for boosting your muscle growth. From lifting heavy things to trying out unique challenges, these exercises will help you get stronger and build muscles all over your body. Let’s jump into the world of Strongman training and discover the exercises that can make a big difference in your muscle-building journey.
Deadlift Variations
Romanian Deadlift
One of the most effective deadlift variations for maximizing muscle gain is the Romanian deadlift. This exercise primarily targets the muscles in the posterior chain, including the hamstrings, glutes, and lower back.
To perform the Romanian deadlift, follow these steps:
- Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
- Keeping your back straight and core engaged, hinge at the hips and lower the barbell towards the ground while maintaining a slight bend in your knees.
- Lower the barbell until you feel a stretch in your hamstrings, ensuring that your back remains straight throughout the movement.
- Engage your glutes and hamstrings to lift the barbell back up to the starting position, squeezing your glutes at the top of the movement.
Incorporating Romanian deadlifts into your training routine can help improve your overall strength, stability, and muscle development in the posterior chain.
Sumo Deadlift
Another effective deadlift variation to include in your strongman training is the sumo deadlift. This variation places greater emphasis on the inner thighs, quads, and glutes, making it a great exercise for targeting these muscles.
To perform the sumo deadlift, follow these steps:
- Stand with your feet wider than shoulder-width apart and your toes pointed outwards at a slight angle.
- Position a barbell in front of you, with your hands gripping the bar just outside of your knees.
- Keeping your back straight and core engaged, lower your hips while bending your knees until you can grasp the bar with a shoulder-width grip.
- Drive through your legs and push your hips forward to lift the barbell off the ground, maintaining a straight back throughout the movement.
- Squeeze your glutes and stand tall, fully extending your hips at the top of the movement.
- Lower the barbell back down to the ground under control, maintaining proper form.
Incorporating sumo deadlifts into your training regimen can help build strength in your lower body, improve your hip mobility, and enhance overall muscle development.
Trap Bar Deadlift
The trap bar deadlift, also known as the hex bar deadlift, is another excellent deadlift variation that can maximize muscle gain. This exercise primarily targets the quadriceps, hamstrings, glutes, and lower back while reducing strain on the lower back compared to traditional deadlifts.
To perform the trap bar deadlift, follow these steps:
- Stand inside a trap bar with your feet shoulder-width apart and your toes pointed forward.
- Bend at the hips and knees to lower yourself down and grasp the handles of the trap bar with an overhand grip.
- Keeping your back straight, core engaged, and chest lifted, drive through your heels and extend your hips and knees to lift the trap bar off the ground.
- Stand tall, fully extending your hips and knees, and squeeze your glutes at the top of the movement.
- Lower the trap bar back down to the ground under control, maintaining proper form.
Incorporating trap bar deadlifts into your strongman training routine can help improve your overall lower body strength, enhance muscle hypertrophy, and reduce the risk of lower back strain.
Overhead Press Exercises
Log Press
The log press is a highly effective exercise in strongman training that specifically targets the muscles in the upper body. This exercise involves lifting a heavy log from shoulder height to an overhead position. It primarily works the shoulders, triceps, and upper back muscles.
To perform the log press, start by gripping the log with a clean grip, keeping your elbows high and close to your body. Engage your core and drive the log upward using the strength of your shoulders and triceps. Push the log overhead until your arms are fully extended, and then lower it back down to the starting position.
The log press is a great exercise for building strength and muscle mass in the shoulders and upper body. It also helps to improve stability and balance, as it requires the engagement of the core muscles throughout the movement.
Axle Press
The axle press is another effective overhead press exercise commonly used in strongman training. This exercise involves lifting a thick, cylindrical barbell, known as an axle, from shoulder height to an overhead position. It primarily targets the shoulders, triceps, and upper back muscles.
To perform the axle press, start by gripping the axle with an overhand grip, slightly wider than shoulder-width apart. Clean the axle to your shoulders and position your elbows underneath it. Engage your core and drive the axle upward using the strength of your shoulders and triceps. Push the axle overhead until your arms are fully extended, and then lower it back down to the starting position.
The axle press is an excellent exercise for developing strength and muscle mass in the upper body. The thicker grip of the axle challenges your grip strength and forearm muscles, making it a great exercise for overall upper body development.
Viking Press
The Viking press is a unique overhead press exercise that specifically targets the shoulders, triceps, and upper back muscles. This exercise involves lifting a pair of weight plates or sandbags attached to a barbell or handles from shoulder height to an overhead position.
To perform the Viking press, start by gripping the handles or barbell with an overhand grip, slightly wider than shoulder-width apart. Clean the weight plates or sandbags to your shoulders and position your elbows underneath them. Engage your core and drive the weight plates or sandbags upward using the strength of your shoulders and triceps. Push them overhead until your arms are fully extended, and then lower them back down to the starting position.
The Viking press is an excellent exercise for building upper body strength and muscle size. It also helps to improve stability and balance, as it requires the engagement of the core muscles throughout the movement. Incorporating the Viking press into your strongman training routine can be a great way to maximize muscle gain and overall upper body development.
Carrying and Loading Exercises
Carrying and loading exercises are essential in strongman training as they require a combination of strength, stability, and endurance. These exercises not only help in building muscle mass but also improve overall functional strength. Here are three highly effective carrying and loading exercises that you can incorporate into your training routine:
Farmer’s Walk
The Farmer’s Walk is a classic strongman exercise that primarily targets the muscles in your upper body, including your forearms, traps, shoulders, and core. To perform this exercise, you will need a pair of heavy dumbbells or kettlebells.
Start by standing tall with a dumbbell or kettlebell in each hand, allowing them to hang by your sides. Make sure to engage your core and maintain a neutral spine throughout the exercise.
Next, take small and controlled steps while walking forward. Keep your shoulders pulled back and down, and your chest lifted. The goal is to maintain an upright posture and avoid leaning forward or sideways.
Perform the Farmer’s Walk for a specific distance or time, gradually increasing the weight as you progress. This exercise not only enhances muscle growth but also improves grip strength and overall stability.
Atlas Stone Load
The Atlas Stone Load is a challenging exercise that requires explosive strength and full-body coordination. It primarily targets your back, glutes, hamstrings, and core muscles.
To perform this exercise, you will need an atlas stone, which is a heavy spherical object made of concrete or stone. Start by standing in front of the atlas stone with your feet shoulder-width apart and slightly bent knees.
Bend at the hips and knees, gripping the stone with both hands. Engage your core and lift the stone off the ground, using your legs and hips to generate power. As you lift the stone, bring it up to your chest and rest it on your thighs.
Next, explosively extend your hips and knees, propelling the stone upwards. As the stone reaches its peak height, release your grip, allowing the stone to travel upwards and forward.
Catch the stone at the top and guide it back down to the starting position, ensuring a controlled descent. Repeat this movement for the desired number of repetitions. The Atlas Stone Load not only builds muscle mass but also improves your ability to generate power and explosiveness.
Sandbag Carry
The Sandbag Carry is a versatile exercise that targets multiple muscle groups simultaneously, including your legs, back, shoulders, and core. It also improves your grip strength and stability.
To perform this exercise, you will need a heavy sandbag. Start by standing in front of the sandbag with your feet shoulder-width apart and slightly bent knees. Bend at the hips and knees, gripping the sandbag with both hands.
Engage your core and lift the sandbag off the ground, using your legs and hips to generate power. Once you have lifted the sandbag, hold it close to your body and walk forward for a specific distance or time.
Maintain an upright posture throughout the exercise, avoiding any excessive leaning or swaying. Focus on engaging your core and squeezing your shoulder blades together for added stability.
Gradually increase the weight of the sandbag as you progress to continue challenging your muscles. The Sandbag Carry is an effective exercise for building overall strength and improving functional fitness.
Incorporating these carrying and loading exercises into your strongman training routine will help you maximize muscle gain and develop a well-rounded physique. Remember to start with lighter weights and gradually increase the intensity as you become more comfortable with each exercise. Stay consistent and push yourself to reach new limits, and you’ll see significant improvements in your overall strength and muscle development.
Tire Training
Tire training is a highly effective and popular method used in strongman training to enhance muscle gain and overall strength. This form of training involves various exercises that utilize the use of tires, which not only challenge your muscles but also provide functional strength that can be applied to real-life scenarios. Here are three tire training exercises that you can incorporate into your workout routine:
Tire Flip
The tire flip is a fantastic exercise for targeting multiple muscle groups simultaneously, making it a highly efficient movement for maximizing muscle gain. This exercise primarily works the muscles in your legs, hips, back, and shoulders. To perform a tire flip, follow these steps:
- Stand in front of a large tire with your feet shoulder-width apart and your knees slightly bent.
- Reach down and grip the bottom edge of the tire with both hands, ensuring a firm grip.
- Push through your legs and hips while driving your chest up, using your momentum to flip the tire forward.
- As the tire flips over, quickly release your grip and step back to avoid any potential injuries.
- Repeat this motion for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
Tire Drag
Tire dragging is another excellent exercise for building strength and muscle mass. It primarily targets the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. Here’s how you can perform a tire drag:
- Attach a rope or a strap to a heavy tire, making sure it is secure and won’t come loose during the exercise.
- Stand facing away from the tire and hold onto the rope or strap with both hands.
- Lean forward slightly and begin walking forward, allowing the tire to follow behind you.
- Focus on engaging your leg muscles and maintaining a steady pace throughout the movement.
- Continue dragging the tire for a specific distance or duration, gradually increasing the intensity as you progress.
Tire Sledgehammer Strikes
Tire sledgehammer strikes are an excellent way to develop upper body strength, particularly in your arms, shoulders, and core. This exercise also provides an intense cardiovascular workout. Follow these steps to perform tire sledgehammer strikes:
- Position a tire on the ground in a stable manner, ensuring it won’t move or slip during the exercise.
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a sledgehammer with both hands.
- Raise the sledgehammer above your head, keeping your arms straight and your core engaged.
- Swing the sledgehammer downward with force, aiming to strike the tire near the edge.
- As soon as the sledgehammer makes contact with the tire, quickly retract it and repeat the motion in a controlled and fluid manner.
- Continue striking the tire for the desired number of repetitions, focusing on maintaining proper form and generating power from your core and upper body.
Incorporating these tire training exercises into your strongman training routine will undoubtedly contribute to maximizing your muscle gain. Remember to start with a suitable tire size and gradually increase the intensity as your strength improves. Stay consistent, challenge yourself, and enjoy the benefits of this unique and effective training method.
Yoke Exercises
Yoke exercises are an integral part of strongman training as they focus on building strength, stability, and overall muscle development. Incorporating these exercises into your workout routine can greatly enhance your muscle gains and take your strength training to the next level. Here are three powerful yoke exercises that you should include in your regimen:
Yoke Walk
The yoke walk is a classic strongman exercise that primarily targets your upper back, shoulders, and core muscles. It involves carrying a heavy yoke across your shoulders and walking a certain distance. This exercise not only challenges your strength but also improves your balance and stability.
To perform the yoke walk, follow these steps:
- Set up the yoke at an appropriate height, ensuring it rests comfortably on your shoulders.
- Walk forward with small, controlled steps, maintaining a straight posture.
- Keep your core engaged and your shoulder blades pulled back throughout the movement.
- Take deep breaths and exhale as you step forward to maintain stability.
- Gradually increase the weight on the yoke as you progress to continuously challenge your muscles.
Zercher Carry
The Zercher carry is another fantastic yoke exercise that targets your upper back, core, and leg muscles. It involves holding a loaded barbell in the crook of your elbows and walking for a specific distance or time. This exercise not only builds strength but also improves your grip and overall functional fitness.
To perform the Zercher carry, follow these steps:
- Position a barbell in a squat rack at an appropriate height.
- Grasp the barbell with an underhand grip, allowing it to rest in the bend of your elbows.
- Lift the barbell by driving through your legs and using your core strength.
- Walk forward with controlled steps, keeping your chest up and your core tight.
- Maintain a neutral spine and avoid leaning too far forward or backward.
- Challenge yourself by gradually increasing the weight on the barbell as you become more comfortable with the exercise.
Duck Walk
The duck walk is a unique yoke exercise that targets your lower body, specifically your quadriceps, hamstrings, and glutes. It involves walking in a squat position while holding a heavy yoke across your shoulders. This exercise not only strengthens your legs but also improves your balance and coordination.
To perform the duck walk, follow these steps:
- Set up the yoke at an appropriate height, ensuring it rests securely on your shoulders.
- Lower yourself into a squat position, keeping your chest up and your back straight.
- Take small steps forward, maintaining the squat position throughout the movement.
- Focus on pushing through your heels and engaging your leg muscles.
- Keep your core tight and your gaze forward to maintain proper form.
- Gradually increase the weight on the yoke as your leg strength improves.
Incorporating these yoke exercises into your strongman training routine will help you maximize muscle gain, improve overall strength, and enhance your performance in various functional movements. Remember to start with lighter weights and gradually progress as your form and strength improve.
Incorporating strongman training exercises into your workout routine can be a game-changer when it comes to maximizing muscle gain. The combination of strength, power, and endurance required in these exercises works multiple muscle groups simultaneously, leading to greater overall muscle development. Whether you’re a seasoned athlete looking to take your training to the next level or a beginner looking to add variety to your workouts, strongman training exercises offer a unique and effective approach. So, why stick to traditional weightlifting when you can challenge yourself with tire flips, farmer’s walks, and log presses? Embrace the strongman training mindset and watch as your muscles grow stronger and more defined than ever before.
