By HAC Personal Trainer Eric Neil
Strongman training is all about building raw power, endurance, and functional strength by mimicking the heavy, real-world lifting movements often seen in Strongman competitions. This workout is designed to challenge your entire body, improving grip strength, core stability, and explosive power while working with heavy loads.
1. Dumbbell Clean and Presses
Pick two dumbbells of a challenging weight you can lift for 5-6 reps. (A) Place your dumbbells on the floor at your feet and plant you feet wider than your hips. (B) Clean the dumbbells, pushing through the ground to hoist the weights. Bring your dumbbells up to your shoulders in a catch or front squat position using a neutral grip (palms face inward). (C) Then, keeping your elbows high, press the weights overhead. Avoid curvature of the spine throughout the movement. Complete 3 sets of 5-6 reps.
2. Farmer Walks
Grab two kettlebells or dumbbells of a moderately challenging weight to hold. With one kettlebell in each hand, walk the length of the HAC Garage (about 30ft) twice. Arms must remain straight at your sides with an upright chest and posture.
3. Tire Flips
(A) Stand in front of the tire with feet positioned wider than your shoulders. Position your hands under the tire with arms between the knees. Stay as close to the tire as possible without the shins touching the tire. (B) With your arms remaining straight, push through the feet and thrust your hips forward, lifting the tire. (C) Finish the movement by pressing the tire over to the other side. Perform 3-4 sets of 5 reps (one flip of the tire equals one rep).
4. Trap Bar Deadlifts
With this exercise, we’re aiming for a 1-3 rep max. Slowly add plates as you perform the deadlift until you find the appropriate weight. (A) To set up for your deadlift, maintain straight arms and back and bend through the hips and knees as you grab the trap bar. (B) Keep your arms straight and focus on driving your feet into the floor as you lift the weight and rise to standing. Reverse the motion and repeat for up to 3 reps.
5. Sandbag/Ball Load to Shoulder
(A) Grab a sandbag or ball of moderate weight for you and rest it between your feet. (B) Bend at the knees, pick up
the weight and lift it up to your lap. (C) From your lap, stand up tall and use one hand to push and rotate the bag onto the opposite shoulder. Lower the bag back onto the floor in front of you and repeat. Perform 2 reps to each shoulder with minimal rest for 3 sets.
