Make Strongman Part of Your Fitness Plan

Strongman Training Program For Beginners

The strength sport of strongman involves using heavy objects such as logs or steel bars to perform various feats of strength. These include pushing, pulling, jumping and other movements. There are different types of strongmen including Olympic weightlifters, power lifters and bodybuilders. Strength athletes often compete against each other in competitions with varying rulesets.

There are many different ways to train for strength sports. Some use free weights while others utilize machines and some still employ the assistance of a coach. A good way to get started is with a beginner’s program which will teach you all the basic skills needed to learn how to lift heavy things without injuring yourself too much. You’ll need to start off slowly though because if you want to achieve your goals, you have got to push through those initial stages!

What Is Strongman?

Strongman is a sport where competitors attempt to move large amounts of weight around using only their bodies. Competitors must use a variety of implements such as logs, blocks, plates and chainsaws to complete tasks like lifting boxes up from the ground or dragging them across the floor. They may also do pull ups and dips. Strongman events range from simple events like carrying logs to more complex ones involving using chainsaws to cut down trees or even building structures out of wood.

How Hard Is It To Get Into?

If you want to get into strongman, it’s important that you start off on the right foot. There are many things you can do to improve your strength and prepare yourself for competition. The first step is becoming familiar with the equipment used in strongman and how it works. Once you know what these objects are, then it’s time to actually start lifting them. You can practice by using less weight or finding lighter objects to lift such as dumbbells. Alternatively, you can begin lifting things like rocks, logs or furniture at home. Strongman training implements can also be found at some local gyms if you don’t want to buy your own.

You can also start learning the skills needed to compete in strongman events. Some of these involve techniques used in other strength sports such as weightlifting while others are completely unique. For example, in the tire flip event, you must learn how to pick up a heavy tire and get it to your shoulders without using your legs and then flip it over.

There are many other skills you will have to practice such as flipping logs, pushing objects and much more. The best way to get better at these skills is simply by practicing them!

Strongman Competitions

You can test your strength at any number of competitions held around the world. These competitions involve testing not just your strength but also your speed and endurance. You can run into issues of synchronization at times since different events require you to use different muscles. For example, a heavy deadlift requires a lot of back strength while the yoke run requires speed and endurance in addition to strength, not to mention balance.

It is possible to compete by yourself (known as “MMA” or “Mixed Martial Arts”) but it is much more common to have a partner to help you. There are several different types of events which are divided into two groups, odd lifts and even lifts. The odd lifts require one person to lift the weight while the even lifts require two people. For example, the log press event requires one person to lay on the floor holding a heavy log above their chest while their partner stands over them and presses it above their heads. The next event, the atlas stone, requires two people to pick up a very heavy stone and carry it a short distance.

The final even lift is the Truck Pull where two people must work together to drag a heavy truck along the floor.

Even though these events take skill and practice to complete, they also take a lot of luck. Sometimes there are faults that can lead to disqualifications or mistakes that can lead to injuries. The best way to prepare for these events is to train with a partner and get to the competition early so you have time to practice.

Once at the competition, you will face a series of different tests. These tests may be part of the even or odd lift group. For example, you may start off with an even lift and then move on to an odd lift. You and your partner cannot chose which events you do when, the order is chosen at random.

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When you begin an event, you and your partner must agree which one of the two of you is doing the lifting and which one is spotting. The lifter may begin at any time but it is often a good idea to wait for the referee’s signal. If you do not lift the weight all the way to proper position, your turn will be over.

Lifting too early or too late will result in a disqualification.

While spotting, you must always stay between the weight and your lifter. If you accidentally touch the weight or get in its way, you will be disqualified. You may not touch the lifter or the weight. If you do, you will be disqualified. You are allowed to hand the lifter gear, wipe their brow or provide any other sort of non-physical help.

Once you have completed the event, you and your partner may exchange places. Your next lift will be as the lifter and your partner will spot.

Scoring: Each event is worth a set number of points. The longer it takes you to finish an event, the fewer points you get. For example, a heavy deadlift is worth 10 points for every second under 60 seconds. If you finish in 45 seconds, you get 10 points (45 seconds left out of 60). If you finish in 55 seconds, you get 5 points (55 seconds left out of 60).

The scores are weighted based on the even or odd nature of the lift. Odd lifts (like the deadlift) are worth more than even lifts (like the atlas stone), which are worth more than the truck pull. As such, your total score for an event will be weighted based on the events you chose to do.

Sources & references used in this article:

Tag: Strongman by M Clevenger – louisvillestrongman.com

Category: Strongman by M Clevenger – louisvillestrongman.com

The biomechanics and applications of strongman exercises: a systematic review by BR Hindle, A Lorimer, P Winwood, JWL Keogh – Sports medicine-open, 2019 – Springer