Train like a Strongman to build power and stability, as well as strength. S&C coach and director of PerformancePro Will McAulay explains how.
“If you’re interested in functional fitness, Strongman-style workouts should be central to your training,” says McAulay.
“It’s all well and good learning to squat, deadlift and overhead press, but that’s not how we move in real life. In the real world we yank, twist and jerk, all while thinking about something else, often off-balance. Strongman doesn’t just allow for these movements, it embraces them. Try this workout out for size…
1. Dumbbell Overhead Press 6 reps each side, 3-4 sets
- Start with your weaker side first and just match the completed reps when you’re using your stronger side, to help balance out any asymmetries.
2. Trap Bar Deadlift 6-8 reps, 3-4 sets
- If you don’t have a trap bar – which most gyms should have – a conventional deadlift will do the job just fine.
3. Farmers Carry 30-40m, 3-4 sets
- If you don’t have a 30-40m track at your gym, walk back and forth over a shorter distance, drop the handles at one end, turn around and pick them straight back up until you’ve completed the requisite distance.
4. Plate Pinch Holds 30-60 secs, 3-4 sets
- Heavier weights also tend to be bigger in size, so going up in weight poses a double challenge.
5. Sled Push/Drag 30-40m, 3-4 sets
- Load up as heavy as you can manage to complete the full distance, but don’t take more than 30-45 seconds to finish each set.