How to Incorporate Strongman Training into Your Workout Routine

How to Incorporate Strongman Training into Your Workout Routine

Are you looking to take your fitness routine to the next level? Strongman training might be just the thing you need. Strongman training is a type of strength training that focuses on functional movements and extreme strength. By incorporating Strongman exercises into your workout routine, you can improve your overall strength, build muscle mass, and enhance your athletic performance. In this article, we will explore different ways to incorporate Strongman training into your workout routine and provide you with valuable tips to maximize your results. So let’s dive in and discover the world of Strongman training!

Benefits of Strongman Training

Increased strength and power

Strongman training is an excellent way to increase overall strength and power. The various exercises and movements involved in strongman training, such as lifting heavy stones, flipping tires, and carrying heavy objects, require a high level of strength and power. By regularly incorporating strongman training into your workout routine, you can expect to see significant improvements in your strength and power levels.

Improves functional fitness

One of the major benefits of strongman training is its ability to improve functional fitness. Unlike traditional weightlifting exercises that focus on specific muscle groups, strongman training involves full-body movements that mimic real-life activities. This type of training helps to develop functional strength, which is the ability to perform everyday tasks with ease and efficiency. Whether it’s lifting heavy grocery bags or moving furniture, strongman training prepares your body for the demands of daily life.

Enhances grip strength

Another advantage of strongman training is its positive impact on grip strength. Many of the exercises in strongman training require a strong and secure grip, such as farmers’ walks and axle bar deadlifts. Regularly practicing these exercises can help to improve your grip strength, which not only benefits your performance in strongman training but also in other activities that require a strong grip, such as rock climbing or carrying heavy objects.

In conclusion, incorporating strongman training into your workout routine offers numerous benefits. It increases overall strength and power, improves functional fitness, and enhances grip strength. By including strongman training exercises in your workouts, you can take your fitness to the next level and enjoy the advantages that come with this unique and challenging form of training.

Common Strongman Training Exercises

Deadlift Variations

One of the most popular exercises in strongman training is the deadlift. This exercise primarily targets the muscles in your back, hips, and legs. Deadlifts are a great way to build overall strength and improve your grip.

There are several variations of deadlifts that you can incorporate into your workout routine:

  1. Conventional Deadlift: This is the most common form of deadlift where you stand with your feet hip-width apart and grip the barbell with your hands just outside your legs. Make sure to keep your back straight and lift the barbell using the muscles in your legs and hips.

  2. Sumo Deadlift: In this variation, you take a wider stance with your feet and grip the barbell with your hands inside your legs. The sumo deadlift puts more emphasis on the muscles in your inner thighs and glutes.

  3. Romanian Deadlift: This variation focuses on the muscles in your posterior chain, including your hamstrings and lower back. Start with the barbell in front of your thighs and hinge at the hips while keeping your back straight. Lower the barbell towards your shins and then lift it back up using the muscles in your hamstrings and glutes.

Farmer’s Walks

Farmer’s walks are another common exercise in strongman training that can help improve your grip strength, core stability, and overall muscular endurance. This exercise involves walking while carrying heavy weights in each hand.

To perform farmer’s walks:

  1. Start by standing with a heavy dumbbell or kettlebell in each hand, keeping your arms straight and shoulders pulled back.

  2. Engage your core and walk forward, taking small, controlled steps. Focus on maintaining an upright posture and keeping your shoulders stable.

  3. Walk for a set distance or time, gradually increasing the weight as your strength improves.

Atlas Stone Lifts

Atlas stone lifts are a staple in strongman training and are a great way to develop full-body strength and power. This exercise involves lifting a heavy spherical stone from the ground and placing it onto a platform or over a bar.

To perform atlas stone lifts:

  1. Start by standing in front of the stone with your feet shoulder-width apart and your knees slightly bent.

  2. Squat down and grip the stone with your hands, hugging it to your chest.

  3. Engage your core and drive through your legs and hips to lift the stone off the ground.

  4. As you lift the stone, extend your body and push it up onto the platform or over the bar.

Remember to start with lighter stones and gradually increase the weight as you become more comfortable and confident with the movement.

Incorporating these common strongman training exercises into your workout routine can help you build strength, improve your grip, and enhance your overall athletic performance.

Incorporating Strongman Training into Your Workout Routine

Start with Proper Warm-Up

Before diving into the intense world of Strongman training, it’s crucial to properly warm up your body to prevent injuries and maximize performance. Here are some essential steps to include in your warm-up routine:

  1. Dynamic Stretching: Begin with dynamic stretching exercises that target the major muscle groups involved in Strongman training. Perform leg swings, arm circles, lunges, and trunk rotations to increase blood flow and mobility.

  2. Cardiovascular Exercise: Engage in light cardiovascular activities such as jogging, cycling, or jumping rope for about 5-10 minutes. This will elevate your heart rate and warm up your entire body.

  3. Activate Core Muscles: Strongman training heavily relies on core strength. Incorporate exercises like planks, bird dogs, and Russian twists to activate and stabilize your core muscles.

  4. Specific Movement Preparation: Depending on the Strongman exercises you plan to include in your routine, perform specific movement preparation exercises to mimic those movements. For example, if you’ll be performing tire flips, practice deadlifts to prepare your body for the movement pattern.

Choose the Right Exercises

When it comes to Strongman training, there is a wide range of exercises to choose from. However, it’s important to select exercises that align with your goals and fitness level. Here are some popular Strongman exercises to consider:

  1. Tire Flips: This exercise works your legs, back, and arms while also enhancing overall strength and power. Start with a smaller tire and gradually progress to heavier ones as you build strength.

  2. Farmer’s Walk: This exercise involves carrying heavy weights in each hand and walking a certain distance. It targets your grip strength, overall body stability, and endurance. Begin with lighter weights and increase the load over time.

  3. Log Press: The log press is a variation of the overhead press that involves lifting a heavy log from shoulder height to overhead. It primarily targets your shoulders, triceps, and core. Start with a manageable weight and focus on proper form before adding more weight.

  4. Atlas Stones: Atlas stones are large spherical stones that you lift from the ground onto platforms of varying heights. This exercise challenges your entire body, especially your back, legs, and core. Begin with lighter stones and gradually progress to heavier ones.

Remember to choose exercises that challenge you but are still within your capabilities. It’s always better to start with lighter weights and focus on proper form to avoid injuries.

Progress Gradually

Strongman training requires progressive overload to continue making gains. Here are some tips for gradually progressing in your Strongman training routine:

  1. Increase Weights: As you get stronger and more comfortable with certain exercises, gradually increase the weight or resistance. This progressive overload will help stimulate muscle growth and strength gains.

  2. Decrease Rest Time: Challenge yourself by gradually decreasing the rest time between sets. This can increase the intensity of your workouts and improve your cardiovascular endurance.

  3. Add Repetitions or Sets: Once you can perform a certain exercise with proper form and without difficulty, gradually increase the number of repetitions or sets. This will help build muscular endurance and improve overall performance.

  4. Experiment with Advanced Variations: Once you have a solid foundation in Strongman training, you can start incorporating more advanced variations of the exercises. This could involve using different equipment, modifying the movement pattern, or increasing the complexity of the exercise.

Always listen to your body and progress at a pace that feels challenging but still manageable. Pushing yourself too hard too soon can lead to injuries and setbacks in your training journey.

By following these guidelines for incorporating Strongman training into your workout routine, you’ll be well on your way to building strength, power, and overall athleticism. Remember to start with a proper warm-up, choose exercises that suit your goals, and progress gradually to achieve long-term success in Strongman training.

In conclusion, incorporating strongman training into your workout routine can offer a unique and challenging way to improve your strength, power, and overall fitness. By utilizing a variety of strongman equipment and exercises, such as tire flips, sled pushes, and axle deadlifts, you can engage multiple muscle groups and stimulate both your cardiovascular and muscular systems. Additionally, strongman training can help improve functional strength, making everyday activities easier and reducing the risk of injury. Whether you are a seasoned athlete or a beginner looking to switch up your routine, strongman training can provide a fun and effective way to reach your fitness goals. So, don’t be afraid to embrace the unconventional and unleash your inner strongman in your next workout session.