The Strongman Workout: A Step-by-Step Guide

Are you looking to take your fitness routine to the next level? If you’re tired of the same old gym workouts and want to challenge yourself with a new and exciting fitness program, then the strongman workout is perfect for you. In this comprehensive guide, we will take you through the step-by-step process of how to incorporate the strongman training principles into your routine. From lifting heavy logs to flipping tires, this workout will not only improve your strength and endurance but also provide a fun and engaging way to reach your fitness goals. So, get ready to unleash your inner strongman and get the results you’ve always wanted.

Step 1: Warm-up

Dynamic stretching

Dynamic stretching is an essential component of the strongman workout warm-up routine. It involves performing controlled movements that mimic the exercises you will be doing during your workout. Dynamic stretching helps increase blood flow to your muscles and prepares them for the intense physical activity ahead.

Some dynamic stretching exercises you can incorporate into your warm-up routine include:

Arm circles: Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Begin making small circles with your arms, gradually increasing the size of the circles. Reverse the direction after a few repetitions.
Leg swings: Stand next to a wall or support and hold onto it for balance. Swing one leg forward and backward, gradually increasing the range of motion. Repeat with the other leg.
Torso twists: Stand with your feet shoulder-width apart and place your hands on your hips. Slowly rotate your upper body from side to side, keeping your hips stable.

Foam rolling

Foam rolling is another important step in the warm-up process. It involves using a foam roller to apply pressure to various muscles and release any tightness or knots. Foam rolling helps improve flexibility, reduce muscle soreness, and enhance overall performance during the strongman workout.

Here are some foam rolling exercises you can include in your warm-up routine:

Quadriceps roll: Lie facedown on the floor with a foam roller placed under your thighs. Use your arms to support your upper body and roll the foam roller up and down your thighs, focusing on any areas of tightness or discomfort.
Upper back roll: Sit on the floor with your legs extended in front of you and place a foam roller horizontally behind your upper back. Cross your arms over your chest and gently roll your upper back along the foam roller, targeting the muscles between your shoulder blades.
IT band roll: Lie on your side with a foam roller placed beneath your outer thigh. Support your upper body with your forearm and roll the foam roller along the length of your outer thigh, from your hip to just above your knee.

Cardiovascular warm-up

Before diving into the intense strongman workout, it’s crucial to elevate your heart rate and increase blood circulation through a cardiovascular warm-up. This prepares your body for the physical demands of the workout and helps prevent injuries.

Consider incorporating the following cardiovascular exercises into your warm-up routine:

Jumping jacks: Stand with your feet together and arms by your sides. Jump up, spreading your legs wider than shoulder-width apart while raising your arms above your head. Jump back to the starting position and repeat.
High knees: Stand tall with your feet hip-width apart. Run in place, lifting your knees as high as possible with each stride. Pump your arms to maintain momentum.
Skipping rope: Grab a jump rope and start skipping, aiming for a steady rhythm. Jump with both feet together, allowing the rope to pass under your feet as you jump.

Remember, a proper warm-up is essential for maximizing your performance and reducing the risk of injury during the strongman workout. Spend adequate time on dynamic stretching, foam rolling, and cardiovascular exercises to ensure your body is well-prepared for the intense physical activity ahead.

Step 2: Compound Lifts

Deadlifts

Deadlifts are a fundamental compound lift that should be included in any strongman workout routine. This exercise primarily targets the muscles in your lower body, including your glutes, hamstrings, and quadriceps. Additionally, it also engages your core, back, and grip strength.

To perform a deadlift:

Start by standing with your feet shoulder-width apart and a barbell in front of you.
Bend your knees and hinge at your hips, keeping your back straight and shoulders pulled back.
Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing your body.
Engage your core and lift the barbell by extending your legs and driving your hips forward.
As you lift, keep the barbell close to your body and maintain proper form.
Once you reach a standing position, slowly lower the barbell back down to the starting position.

Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movement. It’s crucial to maintain proper form throughout the exercise to prevent injury and maximize the benefits.

Squats

Squats are another essential compound exercise for building strength and power in your lower body. This movement primarily targets your quadriceps, hamstrings, and glutes, while also engaging your core and stabilizer muscles.

To perform a squat:

Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
Keep your back straight, chest up, and shoulders pulled back.
Engage your core and begin to lower your body by bending your knees and hips.
Keep your weight on your heels as you lower yourself into a squatting position, aiming to bring your thighs parallel to the ground.
Drive through your heels and push your hips forward to return to the starting position.

It’s essential to maintain proper form throughout the entire squat movement. Avoid rounding your back or letting your knees collapse inward. Start with lighter weights and gradually increase the load as your form and strength improve.

Bench Press

The bench press is a compound lift that primarily targets the muscles in your chest, shoulders, and triceps. It’s an excellent exercise for building upper body strength and increasing muscle mass.

To perform a bench press:

Lie flat on a bench with your feet firmly planted on the ground.
Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing away from you.
Engage your core and unrack the barbell, holding it above your chest with your arms fully extended.
Slowly lower the barbell towards your chest, keeping your elbows tucked in at a 45-degree angle.
Once the barbell lightly touches your chest, drive through your chest and extend your arms to push the barbell back up to the starting position.

Maintain control throughout the movement and avoid arching your back excessively or bouncing the barbell off your chest. Start with lighter weights and gradually increase the load as your strength improves.

Incorporating compound lifts like deadlifts, squats, and bench press into your strongman workout routine will help you build overall strength and power. Remember to prioritize proper form, gradually increase the weights, and listen to your body to prevent injuries and achieve optimal results.

Step 3: Strongman Exercises

Farmer’s Walk

The Farmer’s Walk is a classic strongman exercise that targets multiple muscle groups and helps build overall strength and endurance. Here’s how you can perform the Farmer’s Walk:

Start by standing between two heavy dumbbells or kettlebells placed on the ground.
Bend your knees and hinge at the hips to lower yourself into a squat position.
Grab the handles of the weights with a firm grip and engage your core.
Stand up tall, lifting the weights off the ground.
Begin walking forward, taking small, controlled steps.
Keep your chest up, shoulders back, and maintain a neutral spine throughout.
Walk for a specific distance or time, depending on your fitness level and goals.
Once you complete the desired distance or time, carefully lower the weights back to the ground.

The Farmer’s Walk primarily targets your grip strength, forearms, upper back, core, and legs. It also helps improve your posture and overall stability.

Tire Flips

Tire flips are a challenging and dynamic exercise that mimics real-world movements and engages a variety of muscle groups. Follow these steps to perform tire flips:

Find a heavy tire that is suitable for your fitness level. Make sure it is stable and won’t roll or slide during the exercise.
Stand facing the tire with your feet shoulder-width apart.
Bend your knees, hinge at the hips, and lower yourself into a squat position.
Reach down and grab the bottom edge of the tire with an overhand grip.
Brace your core and lift the tire by extending your hips, driving through your legs.
As the tire starts to rise, explosively extend your hips and use your upper body strength to flip the tire over.
Step forward and repeat the movement for the desired number of repetitions.

Tire flips primarily target your legs, glutes, hips, core, shoulders, and arms. It is an excellent exercise for developing functional strength, explosiveness, and overall power.

Atlas Stones

Atlas Stones are iconic strongman implements that require a combination of strength, technique, and mental focus. Here’s a step-by-step guide on how to perform Atlas Stones:

Start by standing in front of the stone with your feet shoulder-width apart.
Squat down and grip the stone with your fingertips, keeping your arms extended.
Use your legs and hips to lift the stone off the ground, pulling it into your lap.
Take a deep breath and engage your core.
As you exhale, explosively extend your hips and push the stone up towards your chest.
Catch the stone with your forearms and chest, allowing it to rest on your body.
Stand up tall and walk or load the stone onto a platform or high surface.
To release the stone, squat down, place it back on the ground, and repeat the movement for the desired number of repetitions.

Atlas Stones primarily target your legs, hips, core, upper back, and grip strength. They are a challenging exercise that helps build overall strength, explosiveness, and mental resilience.

Incorporating these strongman exercises into your workout routine can add variety and intensity, helping you take your fitness to the next level. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movements. Always prioritize safety and proper form to prevent injuries and maximize your training results.

Step 4: Core and Grip Training

Planks

Planks are an excellent exercise for strengthening the core muscles, which are essential for a strongman workout. Here is a step-by-step guide to performing planks correctly:

Start by getting into a push-up position, with your hands directly under your shoulders and your toes on the ground.
Engage your core muscles by pulling your belly button towards your spine.
Keep your body in a straight line from your head to your heels.
Hold this position for as long as you can, aiming for at least 30 seconds to start with.
As you progress, try to increase the duration of the plank gradually.

Planks not only target your abdominal muscles but also help in improving posture and stability, which are crucial for strongman exercises.

Hanging Leg Raises

Hanging leg raises are another effective exercise that targets the core muscles, particularly the lower abs. Follow these steps to perform hanging leg raises correctly:

Find a pull-up bar or any sturdy overhead structure that allows you to hang freely.
Hang from the bar with your arms fully extended and your feet off the ground.
Engage your core muscles and lift your legs up towards your chest, keeping them straight.
Slowly lower your legs back down to the starting position.
Aim for 10-12 repetitions and gradually increase the number as you get stronger.

Hanging leg raises not only strengthen your core but also improve your grip strength and overall body control.

Grip Strength Exercises

Having a strong grip is essential for performing various strongman exercises. Here are a few grip strength exercises that you can incorporate into your workout routine:

Farmer’s Walk: Grab a pair of heavy dumbbells or kettlebells and walk a certain distance while maintaining a tight grip. Repeat for multiple sets.
Plate Pinch: Hold two weight plates together, smooth sides out, and try to hold them for as long as possible. Start with lighter plates and gradually increase the weight.
Towel Pull-Ups: Hang a towel over a pull-up bar and grip the ends of the towel instead of the bar. Perform pull-ups using the towel grip.
Wrist Curls: Sit on a bench with a dumbbell in hand, palms facing upward. Rest your forearms on your thighs and curl your wrists to lift the dumbbell up and down.

By incorporating these grip strength exercises into your workout routine, you can develop the necessary strength to excel in strongman training.

Remember, core and grip training are vital components of a strongman workout. By focusing on these areas, you will enhance your overall strength, stability, and performance in various strongman exercises.

Step 5: Conditioning

Sled Pushes

One of the most effective conditioning exercises for strongmen is sled pushes. This exercise helps to build muscular endurance and improve cardiovascular fitness. Sled pushes involve pushing a weighted sled across a designated distance, which can be adjusted based on your fitness level and goals.

To perform sled pushes, start by loading the sled with an appropriate amount of weight. Stand in front of the sled with your hands gripping the handles and your knees slightly bent. Engage your core and drive through your legs to push the sled forward. Maintain a steady pace and keep your body in a straight line as you push.

Sled pushes can be done on various surfaces, such as grass, turf, or concrete. You can also vary the distance and intensity of the pushes to challenge yourself and continue making progress. Aim to incorporate sled pushes into your strongman workout routine at least once or twice a week to enhance your conditioning and overall performance.

Battle Ropes

Another excellent conditioning exercise for strongmen is battle ropes. Battle ropes provide a full-body workout, engaging your upper body, core, and lower body simultaneously. They help to improve strength, endurance, and explosiveness.

To perform battle ropes, start by standing with your feet shoulder-width apart, knees slightly bent, and a slight hinge at the hips. Hold one end of the battle rope in each hand with an overhand grip. Begin by creating waves in the rope by rapidly moving your arms up and down. Keep your core engaged and maintain a good posture throughout the exercise.

You can vary the intensity of battle rope exercises by changing the amplitude and speed of the waves. You can also incorporate different variations such as slams, circles, or alternating waves to target different muscle groups and add variety to your conditioning routine. Aim to include battle rope exercises in your strongman workout routine to improve your conditioning and endurance.

Heavy Bag Training

Heavy bag training is another effective conditioning exercise that can benefit strongmen. It helps to develop power, speed, and endurance while also improving technique and overall striking ability. By incorporating heavy bag training into your workout routine, you can enhance your cardiovascular fitness and build functional strength.

To perform heavy bag training, start by wearing appropriate hand wraps and gloves for protection. Stand in front of the heavy bag with your feet shoulder-width apart and your knees slightly bent. Begin by throwing a series of punches, incorporating various combinations such as jabs, hooks, uppercuts, and crosses. Remember to maintain proper form and technique throughout the training session.

You can also incorporate kicks, knee strikes, and elbows to add variety and engage different muscle groups. Challenge yourself by increasing the intensity and duration of your heavy bag training over time. This will help to improve your conditioning and overall performance as a strongman.

Incorporate these conditioning exercises such as sled pushes, battle ropes, and heavy bag training into your strongman workout routine to enhance your endurance, cardiovascular fitness, and overall performance. Remember to always warm up properly before engaging in any intense physical activity and consult with a fitness professional if you’re unsure about proper technique or training intensity.

The Strongman Workout: A Step-by-Step Guide provides a comprehensive overview of the popular and challenging training routine known as the Strongman workout. By following this step-by-step guide, individuals can effectively incorporate various strongman exercises into their fitness regimen and achieve remarkable strength gains. From tire flips to log presses, this workout not only builds muscle but also enhances overall functional fitness. Whether you are a seasoned athlete or a beginner looking to spice up your routine, the Strongman workout offers a unique and rewarding approach to physical fitness. So, lace up your shoes, grab some equipment, and get ready to unleash your inner strongman!