Strongman Gym Work

[Creatine]

Curious about exercises that can be performed in the gym that have a lot of carryover to strongman events, for example, im guessing zercher squats/deads would help with anvil carry or stone lifting?

At the moment the exercises i have in mind are zercher squats/deads ,box squats, deads(conv/sumo),incline/overhead pressing with barbell and dumbbells with neutral grip.

Any other suggestions? or comments on the ones i have at the moment?

Cheers in advance

[drizzt]

Farmers walk is an obvious one to be replicated by walking around with heavy DBs (or BBs for more difficulty/if you have the space!).

Nate will have some good info on this though, I'm sure :nod:

[tinytraps]

Dont bother with sumos as you cant do them in a strongman comp.

heres a list of what I think are the exercises that have the most carry over to strongman

front squat, zercher squat

barbell rows

cleans snatches (bar/dbs)

clean and press/jerk/push press

deadlifts/ deficits

incline/steep incline

close grip bench

all overhead work

grip- plate pinches, forearm work, fat bar,

Best thing to do is to get out and do the implements themselves.

[nate225]

Good start Creatine!

Sumo's less so as they are not generally allowed in SM comps & you rarely lift from that position, however still good for strength development.

Likewise lots of incline, tricep and gripwork work helps with strongman.

Modified Oly lifts are useful as well.

I wrote this as part of my studies a long time ago, might be useful for you though? http://powerhousegym.co.nz/articles/Str ... esting.pdf

On the cardio front I'd recommend high intensity stuff, rowers are good as the knock the air out of you (esp when uv got a motor like most SM!) as most SM events do. Short bursts requiring good cardio (stones, anvil particularly, truckpull , tyre also).

Nate

PS good post TT

[Creatine]

Farmers walk is an obvious one to be replicated by walking around with heavy DBs (or BBs for more difficulty/if you have the space!).

Cheers didnt even think of farmers walk lol.

Dont bother with sumos as you cant do them in a strongman comp.

heres a list of what I think are the exercises that have the most carry over to strongman

front squat, zercher squat

barbell rows

cleans snatches (bar/dbs)

clean and press/jerk/push press

deadlifts/ deficits

incline/steep incline

close grip bench

all overhead work

grip- plate pinches, forearm work, fat bar,

Best thing to do is to get out and do the implements themselves.

Cheers for that. Definitely wanna get hands on some implements just dont have access atm

Good start Creatine!

Sumo's less so as they are not generally allowed in SM comps & you rarely lift from that position, however still good for strength development.

Likewise lots of incline, tricep and gripwork work helps with strongman.

Modified Oly lifts are useful as well.

I wrote this as part of my studies a long time ago, might be useful for you though? http://powerhousegym.co.nz/articles/Str ... esting.pdf

On the cardio front I'd recommend high intensity stuff, rowers are good as the knock the air out of you (esp when uv got a motor like most SM!) as most SM events do. Short bursts requiring good cardio (stones, anvil particularly, truckpull , tyre also).

Nate

PS good post TT

Cheers that was a good read. Will have to give the test a go. Just dont know bout the zercher walk from the power rack, i might take off some poor dudes head on the leg extension or leg press machines lol

Been real lazy with cardio and it shows lol get puffed out just doin 3rep max squats or deads lol

[nate225]

As someone mentioned earlier nothing beats actually using the implements. Luckily SM guys are always keen for noobs to come and join them.

Akld - Netfitt, Matt Rossiters Sat crew, Justin's AUT crew, Dale's Miada crew, Lynfield crew

Wgtn - Powerhouse carpark sessions

Hawkes Bay - Nates crew of misfits!

Tauranga - Mik's outfit

Chch - Eastside Barbell Crew

etc

[Deon05]

Its all about that has been mentioned above and i few more exercises can be done but for that purpose visit to gym is must and then we can know about further more exercises in gym. And going gym is an activity of only strong man and strong people.

[soundsgood]