Are you looking for a way to incorporate strongman exercises into your personal training sessions? You’re in luck! There are plenty of strongman exercises that can help your clients build strength and improve overall fitness. Not only are these exercises great for your clients, but you can also use them yourself to increase your own fitness level. Read on to discover five strongman exercises that both you and your clients can do.
1) The Log Press
The Log Press is a classic strongman exercise that's sure to challenge any client. This strength-training move will test your upper body and core strength, as well as your balance.
Start by standing up with feet hip width apart, the log held across the chest in both hands. Lift the log up over the head with the arms extended. As you lower the log, keep your core tight and maintain your posture throughout the exercise.
Once you’ve achieved the desired amount of reps, slowly lower the log back down to the ground and repeat. Make sure you practice proper form throughout the exercise to ensure safety and maximum results.
The Log Press is a great way to strengthen your upper body, increase muscular endurance, and develop overall power. Your clients will definitely be feeling the burn after this challenging exercise!
2) The Axle Deadlift
The axle deadlift is one of the most popular strongman exercises and it’s an incredibly versatile and effective exercise. An axle deadlift involves using a barbell with no knurling (or bumps) on the barbell. This means that the grip of the lifter is limited, making the exercise much more difficult than a standard deadlift. It can be done with varying weights, depending on the goals of the lifter.
The benefits of performing an axle deadlift are numerous and include improved grip strength, increased back strength, improved core stability and muscle growth. The exercise also requires a great amount of concentration and balance, which can help with mental focus.
When performing an axle deadlift, the lifter should ensure their hands are in a wide grip, their feet are hip-width apart and their core is engaged. From here, the lifter should bend down and grab the barbell with both hands. Keeping their back straight and core engaged, they should begin to lift the weight up from the floor until their arms are straight and the barbell is at their chest level. They should then slowly lower the weight back down to the floor before repeating for repetitions.
In addition to performing this exercise as a traditional deadlift, it can also be performed as a single leg deadlift or using pauses at various points during the lift. This exercise is incredibly effective and can be used to help train power, endurance, and stability.
3) The Circus Dumbbell
The circus dumbbell is an excellent exercise for any fitness enthusiast. It is often used in strongman competitions, and it can be a great way to challenge your clients and help them build strength. The circus dumbbell is an impressive looking exercise that requires an understanding of proper form and technique.
The exercise begins by holding a weight between your hands with arms extended out in front of you. Your back should be straight, your core tight, and your feet hip-width apart. Once you have a firm grip on the weight, you will begin the exercise by quickly and explosively rotating your arms and shoulders in a circular motion above your head. During the motion, your arms and shoulder will be in constant motion. At the end of the motion, you should extend your arms overhead, straightening them so that the weight is suspended above your head.
This exercise can be done with either one or two dumbbells. When using two, hold them at shoulder-width apart and keep your arms slightly bent as you move the weights around. If you are only using one dumbbell, hold it with both hands, one hand at each end.
The circus dumbbell is a great exercise to add to any strongman routine. Not only does it build strength, but it also helps build power and coordination. By including this exercise in your clients' training program, they can develop a greater range of motion, improved coordination, and stronger muscles.
4) The Tire Flip
One of the most intimidating and rewarding exercises in the strongman arsenal is the tire flip. This powerful and dynamic exercise requires a tremendous amount of strength and coordination to be performed correctly and safely.
This exercise is a great way to build explosive power, muscular endurance and increase your overall strength. When performing the tire flip, you will use your entire body as you lift and push the tire off the ground with your legs. It's important to keep your core engaged and your spine straight throughout the movement.
You may need to warm up with some light cardio before attempting this exercise. Additionally, you will want to make sure you have plenty of room to move around and that the tire is properly inflated and stable. Once you are ready, you can begin by crouching down with your feet firmly planted on the ground.
With your feet planted firmly on the ground, drive your heels into the ground as you lift the tire off the ground and over your head. Continue pressing it overhead until it hits the ground on the other side of your body. You will want to repeat this motion for 8-10 repetitions per set.
Remember to keep proper form when performing this exercise, as it can be dangerous if not done correctly. It is also important to use caution when handling a large tire as it can be difficult to control. Have a spotter present if possible and always use good judgement when performing this exercise.
5) The Yoke Walk
The yoke walk is a classic strongman exercise that builds strength and endurance. It involves carrying a weighted yoke (or sometimes a sandbag) across your shoulders and walking for a certain distance or time. This exercise works the whole body, with an emphasis on the legs, core, and back.
The yoke walk requires good form and technique in order to be performed correctly. To begin, position yourself in the center of the yoke and grab onto the handles. With your feet together, lift the yoke onto your shoulders and hold it firmly. Keep your chest up, back straight, and head up as you walk. Make sure to evenly distribute the weight on both sides and don’t let your elbows drop.
When performing the yoke walk, keep your steps short and controlled. The goal is to move steadily and maintain good posture throughout the entire movement. Increase the distance or weight of the yoke as you progress to challenge yourself further.
The yoke walk is a great exercise for clients looking to build strength and endurance in their whole body. It’s an especially great choice for those who want to improve their core and back strength. Just remember to use proper form and technique when performing this exercise to ensure safety and maximum results.
