Strongman competitions are intense tests of strength, endurance, and mental toughness. Athletes compete in a variety of events that push their physical limits, including lifting heavy objects, carrying awkward implements, and pulling or pushing heavy loads. To excel in these competitions, it is essential to have a well-rounded training program that focuses on building strength, power, and functional movement patterns.
1. Deadlifts
The deadlift is a foundational strength exercise that is essential for strongman competitors. It works the muscles of the lower back, glutes, hamstrings, and core, all of which are important for lifting heavy objects off the ground. To train for strongman competitions, focus on both conventional and sumo deadlift variations, and gradually increase the weight to build strength and power.
2. Overhead Press
Strongman competitions often involve overhead events, such as the log press or axle press. To prepare for these events, it is important to have a strong overhead press. Include exercises like the strict press, push press, and jerk in your training program to build shoulder strength and power.
3. Carry Events
Carry events, such as the farmer’s walk or yoke carry, are common in strongman competitions. These events test not only strength but also grip strength and stability. Incorporate exercises like farmers walks, suitcase carries, and yoke walks into your training routine to improve your carrying strength and endurance.
4. Tire Flips
Tire flips are a staple event in many strongman competitions. They require explosive power, strength, and endurance to flip a heavy tire multiple times. To train for tire flips, include exercises like deadlifts, squats, and sled drags in your program to build the strength and power needed to flip a tire efficiently.
5. Atlas Stones
Atlas stones are another classic event in strongman competitions. They test an athlete’s ability to lift and load heavy stones onto platforms of varying heights. To train for atlas stones, incorporate exercises like deadlifts, squats, and cleans into your program to build the strength and technique needed to lift and load stones effectively.
6. Sled Drags
Sled drags are a great conditioning exercise for strongman competitors. They develop lower body strength, cardiovascular endurance, and mental toughness. To train for sled drags, attach a heavy sled to a weight belt or harness and drag it across various distances to improve your conditioning and overall strength.
7. Keg Loading
Keg loading is another common event in strongman competitions, requiring athletes to lift and load heavy kegs onto platforms. To train for keg loading, focus on exercises like cleans, front squats, and overhead presses to build the strength and technique needed to lift and load kegs efficiently.
Overall, training for strongman competitions requires a well-rounded program that focuses on building strength, power, and functional movement patterns. By incorporating these essential exercises into your training routine, you can improve your performance and excel in strongman competitions.