Strongman Is for Everybody: The Log Clean and Press

Strongman Is For Everybody: The Log Clean and Press

The Strongman Log is one of the most popular equipment used by strongmen worldwide. It’s been described as “the best thing since sliced bread” or “a giant ham sandwich”.

You may have heard about it before from your friends, but what do they really mean?

Let’s take a look at some facts about the log.


What is the Strongman Log?

A log is a piece of wood with holes drilled into it. Strongmen use them to lift heavy objects over their heads. They are usually made out of hardwood such as oak, maple, birch or other species. Some logs are made out of softer woods like poplar or willow, but these are not used in large quantities because they tend to break easily when lifting weights over your head. A standard log weighs between 2 and 3 tons (2-3 kg).


How many different types of logs are there?

There are two main kinds of logs used by strongmen: the log and the beam. There are also various sizes of beams used by strongmen. The biggest size is called a “Tallboy”, which is a 10’x10′ (3m x 3m), 5-foot (1.5m) thick beam that can weigh up to 7.5 tons (7.5 t).


What are the benefits of using the log?

There are many benefits to using a strongman log in comparison to barbells or dumbbells. A lot of these are listed below.

a) No Peripheral Vision is Required

When performing a barbell bench press, you have to position your hands inside the barbell’s knurling markings. This takes up space, and if the barbell was designed with a wider grip, it will make you unable to perform a correct bench press because the bar will hit your body. This is not the case with strongman log. You can position the log in any direction, allowing you to lift more weight or reposition the log if you aren’t familiar with how to lift it properly.

b) No Energy is Required to Hold the Weight

An important aspect of the log that is not present in the traditional barbell or dumbbell is that the weight being lifted is not supported by your hands. Instead, it is held in place by friction with the rest of the wood. This means that the only thing you need to concentrate on during a lift is lifting the weight, not holding it. This is very useful for people with Grip Strength Issues.

c) No Space is Required

If you are a regular weightlifter, you may have noticed that barbells and dumbbells take up a lot of space. You need a lot of room to perform bench presses, shoulder presses and squats. Strongman log bench presses do not require as much space, allowing you to lift in smaller rooms or even your home.

d) It’s Easier to Store

Strongman Is for Everybody: The Log Clean and Press - gym fit workout

While it may be a hassle to store all of your heavy iron plates, plastic-coated steel bars and rubber-coated bars, storing strongman logs is even easier. All you need is a corner to put them in!


What are the risks of using the log?

There are some risks associated with strongman log. These are some of them.

a) Splinters

While this is more of an issue with softer woods like willow or poplar, heavy weights can cause the wood to splinter, which can lead to infection if you aren’t careful. It is advised that you don’t use these types of logs for heavy lifting.

b) Loss of Balance

While this isn’t directly related to the log, loss of balance can cause injury. It is very important that you concentrate hard when lifting, as any loss in concentration can lead to a serious or even fatal injury.


How do I use the log?

The log can be used in the exact same way that you would use dumbbells and barbells. Since most exercises are easier to learn than teach, I’m just going to give you a list of exercises you can do with the log.

a) Bench Presses

The bench press is the easiest strongman log exercise to learn, and it’s also one of the best for building up your pectorals (chest muscles).

How to Do It:

-Hold the log firmly in both hands, and position it lengthwise along your body.

-Lift the log above your chest.

Strongman Is for Everybody: The Log Clean and Press - at GYMFITWORKOUT

-Press the log above your head.

-Lower the weight back down.

-Press the log back above your chest.

That’s one repetition.

Sets & Reps: 3 sets of 10 reps

b) One Armed Lifts

This is a very difficult exercise to perform properly. If you try to lift too much weight, you will not be able to balance the log, and you’ll drop it onto your feet! Start with a lower weight until you learn how to do this exercise properly.

How to Do It:

Strongman Is for Everybody: The Log Clean and Press - from our website

-Hold one end of the log in one hand.

-Using the other hand, lift the log above your head.

-Swing the log into your chest using a fluid motion.

-Lower the log back down.

-Lift the log up again for the next repetition.

Sets & Reps: 3 sets of as many reps as possible

c) Squats

This exercise works out your whole lower body, particularly your thighs and calves.

Exercise/Set & Rep Guidelines:

-Hold the log in both hands at arms length in front of you.

-Bend your knees and hips as if you were sitting in a chair.

-Touch or come close to touching the log to the floor.

Strongman Is for Everybody: The Log Clean and Press - GymFitWorkout

-Straighten your legs back up to their starting position.

Sets & Reps: 3 sets of 10 reps

d) Presses

This exercise works out your shoulders and chest muscles, particularly the front part of the chest.

-Holding the log at both ends, position it lengthwise along your chest.

-Press the log directly above your head.

-Lower the weight back down in a fluid motion.

Sets & Reps: 3 sets of 10 reps

e) Twists

Strongman Is for Everybody: The Log Clean and Press - Image

This works out your obliques and other external muscles of your core.

-Holding the log with both hands, twist it from right to left.

-Repeat for the desired number of reps.

Sets & Reps: 3 sets of 10 reps

f) Two Handed Lifts

Holding the log with both hands, lift it up and down.

Sets & Reps: 3 sets of 10 reps

g) Other Exercises:

There are many other exercises you can do using the strongman log. These include exercises for your forearms, wrists, and hands. Some popular ones include:

-Wrist Curls (3 sets of 10 reps).

-Rope Climbs (3 sets of 15 reps).

You can also buy attachments for the log, such as:

Strongman Is for Everybody: The Log Clean and Press - GYM FIT WORKOUT

-Barbells at each end. This allows you to do traditional barbell exercises such as squats and bench presses (3 sets of 10 reps).

-Two smaller logs attached to the main log with rope. These allow you to do various grip exercises (3 sets of 15 reps).

Once again, I wish you the best of luck.

Once you’ve finished your exercises, give yourself a pat on the back, because you’re doing an excellent job!

Be sure to keep up the hard work!

If you work hard and are patient, success will come!

I’m 100% confident that you can achieve your goal, so don’t let me down by giving up!

If you need any advice, don’t hesitate to ask.

Best of luck,

Captain Brian McCoy

Strongman Is for Everybody: The Log Clean and Press - Image

You put the letter in your pocket and set off to complete your exercises.

Sources & references used in this article:

The use of strongman type implements and training to increase sport performance in collegiate athletes by B Zemke, G Wright – Strength & Conditioning Journal, 2011 –

The strongman: Vladimir Putin and the struggle for Russia by A Roxburgh – 2011 –

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