Best Strongman Workout Building Herculean Strength

When people think of strength training, the image that often comes to mind is of weightlifters in the gym, lifting barbells and dumbbells. But for those who aspire to achieve the pinnacle of strength, the path often leads to strongman training. This ancient sport, modernized in events like the World’s Strongest Man competition, tests every facet of functional strength. Strongman workouts can build immense power, stability, and endurance. The exercises target a wide range of muscles, from the largest in the body to the smallest stabilizers. If you’re interested in emulating the feats of strongmen, here’s a definitive guide to a strongman workout tailored to build herculean strength.

Best Strongman Workout Building Herculean Strength

1. Warm-Up:

Before you start any rigorous workout, it’s essential to prepare your body. Warm-up with some light cardio for about 10 minutes followed by dynamic stretching, focusing on large muscle groups and joints.

2. Deadlift:

Equipment: Standard barbell or axle bar.

• Procedure: With your feet shoulder-width apart, grip the barbell, keeping your back straight. Engage your core and lift by pushing through your heels, extending your hips and knees.
• Purpose: This exercise targets the lower back, glutes, and hamstrings.

3. Log Lift (Clean and Press): Strongman Workout

Equipment: Log or log simulator.

• Procedure: Begin with the log on the ground. Bend at the hips and knees to grip it. In a swift motion, pull it to your lap (the clean), and then push it overhead (the press).
• Purpose: It targets the deltoids, triceps, and upper chest.

4. Farmer’s Walk:

Equipment: Farmer’s walk handles or heavy dumbbells.

• Procedure: Stand between the handles or dumbbells. Bend down, grip them firmly, and lift by extending your hips and knees. Walk as quickly as possible over a set distance.
• Purpose: This exercise builds grip strength, core stability, and is excellent for the legs and lower back.

5. Atlas Stones: Strongman Workout

Equipment: Atlas stones and platforms.

• Procedure: Crouch over the stone, hugging it with both arms. Lift the stone to your lap, re-adjust your grip, and then lift it to the platform.
• Purpose: It targets the entire posterior chain, from the calves to the upper back, as well as the biceps and forearms.

6. Tire Flip:

Equipment: Large, heavy tire.

• Procedure: With a wide stance, grip the tire’s underside. Push through your legs while lifting the tire and flipping it forward.
• Purpose: This exercise focuses on the entire body, especially the posterior chain.

7. Yoke Walk:

Equipment: Yoke apparatus.

• Procedure: Stand under the yoke, settling it onto your shoulders. Lift it by standing upright and then walk as fast as possible over a set distance.
• Purpose: It emphasizes the shoulders, core, and legs, while also challenging your stability.

8. Sandbag or Keg Carry: Strongman Workout

Equipment: Sandbag or keg.

• Procedure: Lift the sandbag or keg from the ground and cradle it against your chest or shoulder. Walk or run with it over a set distance.
• Purpose: This exercise focuses on grip strength, upper body strength, and core stability.

9. Sled Drag or Prowler Push:

Equipment: Sled or prowler.

• Procedure: Either push the prowler from its handles or drag the sled using ropes or harnesses.
• Purpose: These movements are brilliant for cardiovascular endurance, lower body strength, and power development.

10. Cool Down:

After such a rigorous workout, cool down with some static stretches focusing on the major muscle groups. Holding each stretch for 20-30 seconds will help in reducing muscle soreness and increasing flexibility.

Tips for the Best Strongman Workout:

Technique Over Weight: Start with weights you can handle and focus on mastering the technique before progressing.

Recovery: As these exercises are demanding, it’s crucial to get ample rest and nutrition for recovery. Consider incorporating foam rolling and massages to aid recovery.

Consistency: Like any workout, the key to success is consistency. Progress might be slow initially, but with time and dedication, results will follow.

The Philosophy and Benefits of Strongman Workouts

Strongman workouts might seem intimidating to many, especially those new to the realm of strength training. However, at the core of this ancient discipline is the idea of functional strength — the kind of power that is not just for display but is usable and applicable in everyday tasks and challenges.

Understanding Functional Strength:

Functional strength refers to the strength that allows you to perform day-to-day activities efficiently, without injury. Whether it’s lifting a child, carrying groceries, or even pushing a car that’s broken down, functional strength ensures that you can do these tasks safely and effectively.

Incorporating strongman exercises into your regimen isn’t about becoming the next World’s Strongest Man or Woman; it’s about building a body that functions at its best in the real world. This is why many of the movements in strongman training mimic everyday tasks.

The Holistic Approach of Strongman Training:

One significant advantage of strongman workouts over traditional gym workouts is the holistic approach. While standard gym workouts often isolate particular muscle groups, strongman exercises tend to involve multiple muscle groups and joints working in harmony. This not only enhances muscle coordination but also ensures that the body learns to operate as a single unit.

Mental Toughness and Strongman Training:

Apart from the physical benefits, strongman training can have profound effects on one’s mental fortitude. The sheer challenge of lifting heavy objects and moving them over distances requires as much mental strength as it does physical. Pushing through the burn, managing fatigue, and maintaining focus under strain are skills that transfer well to other life challenges. Over time, you’ll find yourself becoming more resilient not just in workouts, but in facing life’s adversities.

Safety and Strongman Training:

Given the nature of the exercises, there’s a common misconception that strongman training is inherently risky. While it’s true that there’s a risk involved, as with any exercise regimen, the dangers are often exaggerated.

Proper Form: The most crucial aspect to consider is maintaining proper form. A lot of injuries occur because of incorrect techniques. Always prioritize form over the amount of weight you’re lifting.

Know Your Limits: While pushing yourself is a fundamental aspect of growth in strength training, it’s equally essential to recognize when to back off. Listen to your body. If a particular weight or movement causes pain (not to be confused with discomfort), it’s a sign to reconsider your approach.

Use Supportive Equipment: Investing in good quality supportive equipment like belts, wrist wraps, and knee sleeves can provide additional safety, especially when you’re lifting very heavy weights.

Incorporating Strongman Elements in Regular Workouts:

For those not ready to dive headfirst into a full-fledged strongman routine, consider integrating one or two elements into your regular workouts. For instance, finish off a standard gym session with a farmer’s walk or some sled drags. These can add an element of functional training and cardiovascular challenge to a conventional strength workout.

Diversity in Training:

A major benefit of strongman workouts is the diversity they offer. Traditional gym routines can become monotonous. In contrast, the variety of exercises in a strongman regimen keeps things interesting. Every session can present a new challenge, ensuring that both your body and mind remain engaged.

The realm of strongman training extends far beyond the confines of competitions and massive feats of strength seen on television. At its heart, it is about building a body that’s prepared for the challenges of life, both expected and unexpected.

Incorporating strongman workout elements into your training doesn’t mean abandoning other forms of exercise. Instead, it provides a complementary approach that focuses on raw, functional strength. So, whether you’re a seasoned athlete or someone just starting on their fitness journey, consider the merits of strongman training. With dedication and consistency, you’ll not only build a powerful physique but also cultivate a mindset of resilience and determination.