Main Strongman exercises!

Main Strongman Exercises:

As you can probably guess, based on the description of strongman training, there are potentially endless variations of these types of movements. For the sake of discussion and ease of demonstration, this article will focus on the most common primary strongman exercises. These include (but are not limited to):
• The Tire Flip
• Farmers Walk
• The Log Press
• Atlas Stone Lift
• Harness Vehicle Pull OR Sled Pull
Tire Flip:
For this exercise you will need a large, industrial tire, preferably weighing somewhere between 400 lbs and 800 lbs, depending on your strength and experience level. If there is an industrial tire yard in your area, they often have scrap tires in stock that they are more than happy to get rid of at no cost… all you need to do is get a truck to pick it up.
The tire flip can be considered a full body exercise, placing a greater demand on your lower body, posterior chain and core. Performed correctly, this exercise can help you develop explosive power and strength!
Performing the Tire Flip:
Squat down in front of the tire and place both hands underneath the edge of the tire about shoulder width apart. Your grip placement will be determined in part by the shape of the treads on the tire, but aim for about shoulder width or slightly wider. Press your chest, arms, and shoulders against the tire and set your feet back slightly so that your body weight is leaning forward into the tire.

Keep your chest and arms pressed into the tire as you extend your body, driving up and forward through your hips and legs. Do not attempt to “curl” the tire up using only your arms! As soon as your body is completely extended, shoot one knee under the tire all the way up to your hip, so that the tire stays close to your body. From here you will need to propel the tire up with an explosive effort from your legs and arms, similar to a power clean.
As the tire is being “thrown” up, walk toward it bringing your knee up to assist in the flip. To complete the flip you have to transition your hands to an overhand grip on the tire so you can push it over. Once you develop greater power and become more familiar with the exercise (or if you are using a lighter tire) you may be able to flip the tire in one explosive movement, without supporting it on your knee.
Farmers Walk:
The farmers walk involves walking while carrying two weighted implements, one in each hand. These implements can include loadable bars, cylinders, or metal “suitcases” with handles on top. If you want an iron grip, thick traps, and strong legs, try the farmers walk. This exercise challenges most of the muscle groups from your neck to your feet!
Performing the Farmers Walk:
The starting position for the farmers walk is similar to a deadlift… more specifically a hex bar deadlift. Stand between the implements and squat into position, sitting your hips back, keeping your chest open, and maintaining extension of your back. Grip directly in the center of the handles; (gripping too far forward or back can cause tilting of the implements which can fatigue your grip prematurely).
Try to “over-grip” the handles by flexing your wrists slightly when you grab them so that you have the handles firmly in your grip, rather than just resting in your fingers. I also suggest using chalk. Always use a closed “full” grip (thumbs opposite your fingers), not a false “open” grip! Lifting straps are not permitted in competition and not recommended in training.

Once your grip is locked on, squeeze hard and imagine driving your feet into the ground as you stand up with the weight. Start walking with the implements slowly at first and gradually increase your pace as you find your groove. Lean slightly forward and take short, controlled, quick steps as opposed to long strides.
Keep your core tight and breathe in short spurts. If you are including a “turn” or change of direction in your training, slow down as you turn around and be careful not to over-rotate, as the momentum of the implements will cause them to continue turning after you stop. Make a slightly wider turn for better control.
Note: As you become comfortable with this exercise you can begin taking your first step just as you are finishing the initial lift of the implements. Don’t wait until you are locked out before you start moving. This will give you a faster start time.
The Log Press:
The log press is a unique exercise which requires a custom made implement. A strongman “log” was traditionally made from an actual wooden log with handles cut into it about two feet apart. Although there are still authentic wooden logs out there, most of the logs you will see in competition and for use in training today are welded steel logs. A log press implement is typically a 4 to 6 foot long cylinder with parallel handles centered in it 2 feet apart from each other. The log is usually between 10 and 14 inches in diameter and has loading posts attached at either end for adding resistance in the form of weight plates.
Performing the Log Press:
A number of different exercises can be performed using a strongman log, including chest pressing, military pressing, cleans, and push presses. However, the most common exercise variation is the log clean and press.
Because of the unique shape of this implement, the log clean and press differs significantly from a barbell clean and press. Because of the neutral grip and the thickness of the log, it will be in contact with your body during most of the “power clean” motion.

Start by standing in front of the log and lean forward to grip the handles, pushing your hips back and keeping your back flat. Lift the log onto your knees using a powerful pull that will resemble something like a cross between a deadlift and a barbell row. Your elbow should be pointing straight up so that the handles in the log are on top (not facing your body). Now lean forward pressing your chest onto the log and sitting your hips back even further to prepare for the clean.
To initiate the clean, drive your hips forward and extend your body while explosively “rolling” the log up your body. Your hips and back should be doing most of the work here… it shouldn’t feel like a bicep cheat curl. If you had the log positioned correctly before the clean, it should end up nice and high on your chest, right under your chin. This sets you up nicely for the press.
Watch my video tutorial of the Log Press:

Because of the girth of the implement, you will need to arch back slightly so that the center of gravity of the log lines up over your feet (your base of support). From this position you will press or push press (using leg drive) the weight directly overhead. Be sure to follow through by locking the elbows and bringing your head forward so that the log finishes straight above your head.
Atlas Stones:
Atlas Stones are spherical concrete stones designed to be lifted and loaded or carried. In competition, this event usually requires that the strength athlete picks up 5 stones, each heavier than the last, and loads them onto 5 platforms which are set progressively lower for each stone in the series.
These stones vary in weight depending on their diameter, but usually range from 200 lbs up to around 400 lbs. They can be produced using home-made plaster molds or using prefabricated re-usable molds such as the ones produced by Slaters. Check them out at http://www.slatershardware.com/stonemolds.html .
Performing the Atlas Stone Lift:
Start by “straddling” the stone, standing directly over top of it with one foot on either side. Lean over the stone and reach one hand deep under each side of it, pressing your forearms into the stone at the same time. You will not be able to maintain a neutral spine in this position, so you must focus on engaging your core muscles during the lift.

Lift the stone straight up by extending your legs, hips, and back. Do not attempt to “scoop” the stone using only arm strength. Once you get the stone past your knees, squat down and bring your knees together under the stone so you are resting it on your thighs. At this point you must re-grip the stone, reaching your arms around it at a higher position so that you are squeezing the stone into your chest and abdomen.
Now you need to extend your entire posterior chain (spine and hips) to raise the stone up as high as you can on your body. It helps to think about “crushing” the stone by squeezing it hard with your arms as you lift it. You can train this movement by loading and unloading the stone onto a platform of some kind, or simply perform repetitions lifting it from the ground up to full extension as high as you can. (Watch the VIDEO).