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Unleashing Your Inner Strongman: Techniques and Training Tips

Unleashing Your Inner Strongman: Techniques and Training Tips

Are you ready to take your fitness training to the next level? If so, you might consider unleashing your inner strongman. Strongman training is the perfect combination of strength, power, and athleticism. Here are some tips and techniques to help you get started.

What is Strongman Training?

At its core, strongman training is a form of resistance training that focuses on functional movement patterns. Unlike traditional weightlifting, it incorporates odd-shaped objects, such as sandbags, atlas stones, and kegs, to create a unique training experience. Strongman training is often used by athletes, powerlifters, and bodybuilders to help them build strength and power.

The Benefits of Strongman Training

  • Builds overall strength
  • Improves power and explosiveness
  • Burns calories and fat
  • Engages the entire body
  • Boosts mental toughness
  • Adds variety to your workout routine

Training Techniques

To get the most out of your strongman training, it’s essential to use proper technique. Here are some techniques to help you get started.


The deadlift is a foundational movement in strongman training. To perform a proper deadlift:

  • Stand with your feet shoulder-width apart and toes pointing forward.
  • Place your hands on the bar with an overhand grip.
  • Keeping your back straight, push your hips back and bend your knees.
  • Lift the bar by driving through your feet and pulling your shoulders back.
  • Lower the bar back down to the ground in a controlled manner.

Zercher Carries

Zercher carries are a great way to build core and upper body strength. To perform a Zercher carry:

  • Start by picking up a sandbag or other odd-shaped object and cradling it in the crook of your elbows.
  • Straighten your back and engage your core.
  • Lift the object and carry it across the gym or around a track.
  • Lower the object back to the ground in a controlled manner.

Farmer’s Walks

Farmer’s walks are a classic strongman exercise that involves carrying heavy weights in each hand. To perform a Farmer’s walk:

  • Stand with your feet shoulder-width apart and a heavy weight in each hand.
  • Keep your back straight and your core engaged.
  • Walk forward or in a circuit for a set distance or time.
  • Lower the weights back to the ground in a controlled manner.

Keg Press

The keg press is a challenging but effective exercise that involves lifting a keg overhead. To perform a keg press:

  • Stand in front of a keg with your feet hip-width apart.
  • Squat down and grip the keg with your hands.
  • Drive the keg up and overhead using your legs and shoulders.
  • Lower the keg back down to the ground in a controlled manner.

Training Tips

Here are some tips to help you get the most out of your strongman training.

  • Start with light weights and focus on proper technique.
  • Progressively increase the weight over time.
  • Train with a partner for added motivation and safety.
  • Take adequate rest between sets and workouts.
  • Incorporate a variety of exercises to avoid burnout and overtraining.


Strongman training is a unique and challenging way to build overall strength, power, and athleticism. By incorporating proper technique and training tips, you can safely and effectively unleash your inner strongman.


Q1. Is strongman training only for professional athletes?

A1. No, strongman training is suitable for anyone looking to build overall strength and athleticism.

Q2. What equipment do I need for strongman training?

A2. Strongman training requires odd-shaped objects such as sandbags, atlas stones, and kegs, as well as traditional weights such as barbells and dumbbells.

Q3. Is strongman training safe?

A3. Strongman training can be safe if performed with proper technique and under the guidance of a qualified trainer or coach.

Q4. How often should I train with strongman exercises?

A4. It depends on your individual fitness level and goals. Start with 1-2 workouts per week and gradually increase frequency as needed.

Q5. Can I incorporate strongman training into my existing workout routine?

A5. Yes, strongman exercises can be incorporated into your existing workout routine or used as stand-alone workouts.

Q6. What are some common mistakes to avoid when training with odd-shaped objects?

A6. Common mistakes include improper lifting technique, poor posture, and using weights that are too heavy or light.

Q7. How long will it take to see results from strongman training?

A7. Results will vary depending on factors such as consistency, diet, and genetics. With proper technique and training, however, you can expect to see results within a few weeks.


  1. “Strongman Training: A Beginner’s Guide.”, 4 Dec. 2018,
  2. “The Benefits of Strongman Training (& How to Get Started).” The Art of Manliness, 29 Jan. 2021,
  3. “Strongman Training for Stronger Performance.” ACE Fitness, 14 Feb. 2020,


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