Jedd, I love challenges and the tougher the better! I’ve been training for many years now and been down just about every avenue possible.

Over the last 7 years I’ve taken up many forms of non-conventional training, kettlebells mainly, along with strongman, maces, sandbags, grip training and over the last 2 years heavy sledgehammer training.

The first person I ever saw swinging a heavy sledgehammer was John Brookfield, it looked so brutal I knew I had to get one of my own (a 25kg one to be precise). Initially training with it was really hard, until I learned the technique and shortened the handle. In 2009 I was inspired by kettlebell and sledgehammer fanatic Stepf Dogman to go for a 1 hour sledgehammer challenge after seeing this guy weighing in at only 69kg strike a tire 520 times with a 20kg hammer. I managed 791 reps on my first challenge for a charity that I support.

October 15th sees me return aiming to break the 1000 rep barrier (that’s roughly 17 strikes/min). I have been training since May and racked up over 13,000 strikes over nearly 60 sessions. The basis of my training has been 10 min sessions 3 times per week, setting off at 10 reps/min increasing by 1 rep per week until I hit 20 reps/min for 10 mins then I started upping the length of my sessions. I knew 1000 reps was going to be a tall order so I thought starting early would get me a great base to work from.

The carryover from hammer training to repetition snatching has been great too, I recently did a new best in the 24kg 10 min snatch test with 252 reps without any specific kettlebell work, it has also done a great deal for my grip strength (my hammer handle is nearly 2″ thick). The best thing about the training I have been doing is that it’s all been done in my half hour lunch break at work. It’s resulted in being a bit sweaty at work but really gives you a physical and mental boost for the afternoon and allowed me to do other training in the evenings.

My event on the 15th October is for Charity and to boost fundraising I have written my first ebook – ‘Unconventional Conditioning,’ a 45 page book packed with many videos, tips for training and program ideas.

To get hold of this ebook and be entered into a raffle for some strength and fitness goodies I am asking for a 2GBP minimum donation on my nation on my Just Giving Page.

Rob Russell

Thanks Rob! This event sounds AWESOME. I can’t imagine how brutally strong your hands, wrists and thumbs are getting from swinging the sledgehammer for such high volume. I know when I take my sledgehammer outside to swing it, my thumbs blow up like hot water bottles. All the best to you with your event – - Jedd

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Atlas Stone Training for Beginner Strongman Competitors

Atlas Stones are a fundamental test of strength in many strongman competitions, and they have also become a staple among strength training enthusiasts who are looking for the ultimate strength workout.

Stones literally tax everything from head to toe. In fact, try not contracting any major muscle group like your legs, glutes, back, chest or biceps during a stone lift, and let’s see if the stone even comes off the ground – fat chance.

When it comes to Atlas Stone training, you’ve just got to know how to do it right! So let’s get into that right now.

LEARNING THE STONES

It’s time to get your hands on some stones and get to work.

At first, it can be easy to get frustrated with atlas stones as they fight you the whole way up. Since they are round, they make your job of lifting them very difficult, and once they start to get loose on you, they often win the battle.

Learning how to conquer the atlas stones takes time and requires understanding the proper technique. Once you master the technique you then can really start to work on using the stones to take you to a new level of fitness.

SAFETY FIRST

Stone lifting is generally done by pulling the stone from the ground and either placing it on top of a platform or barrel, or it is put over a bar of a designated height (usually 4 feet or higher). Whatever you choose to lift the stone onto or over, make sure that it is stable. Here are some examples of loading strategies we have used.

Normally, we lift the stone over an adjustable strongman yoke bar. We also at times use solid platforms to load several stones one after the other. To make the platforms, we fastened wood pallets on top of each other, and attached plywood to the front and around all sides. We sometimes use whiskey barrels or oil drums, but if you use a barrel watch out for the lip, as it can be a finger pincher.

With all platforms, please use caution making sure the back side of the platform is braced; this will keep the platform stable so it will not tip if the stone hits it. Once you’re more experienced you can work on shouldering the lighter stones. Incidentally, the world record for a shouldered stone is held by Derek Poundstone. In 2009 he shouldered a massive stone in the range of 420 lbs.

If you practice stone shouldering, make sure you use plenty of rubber mats to drop the stones on. At our club we use four of the 5/8” thick stall mats with plywood under them so we can just drop the stones off of our shoulder or the top platforms without damaging the floor or the stones.

As for lifting the stones, there are some basic cautions to be concerned with for safety.

I have seen athletes twist at the top of a stone load. If you are going heavy or you are doing reps to failure for conditioning, once you get the stone to the tip of the platform, do not pause in that top position longer than a few seconds, and do not twist in order to try to get it onto the platform, as accidents have happened at this point before.

HEIGHT OF PLATFORM

If you use a platform for stone loading, for most stone training I think it is best to use a platform that is around sternum height or somewhere below. This is a good position, especially if you are training for a particular sport that requires hip drive and/or triple extension like a football player exploding off the line of scrimmage or a swimmer leaping off the diving block.

As a variation and progression from the normal platform, we also sometimes use a hanging target. It may be a jump stretch band or a large rope hanging from a rafter or a power rack. We dangle the band or rope from the rack as a goal upon which to touch the stone. When you touch the top of the stone to the bottom of the band, you have achieved your goal. You can also have a partner pull the band/rope up slightly after each successful rep, so you try to increase the height on each rep.

LEARNING THE TECHNIQUE

I will discuss the best way that I have found to lift an Atlas Stone, although we all may lift them slightly differently.

In training, strive to keep good form so you can strengthen your body using the safest way of lifting. As for myself, when it comes to lifting the stone, I first position the stone about 6”-8” away from what I may be loading it onto. I then face the Atlas Stone and straddle my feet over it so that my calves are around 1” from it on both sides. I make sure I stand almost directly over the stone so the balls of my feet are positioned at the center point of it.

Next, I squat down to near parallel, grabbing the stone with my arms straight down and hug the center of it with my forearms and hands trying to get my fingers as far under the stone as possible without smashing them. My finger nails will likely be touching the ground at this point.

I then squeeze hard with my fingers, hands, forearms and begin to pull with my legs and entire back. This is when I think of contracting with everything I have. My legs straighten slightly as the stone begins to come up, although the legs are never completely straight. As the stone starts to pass my knees, I then re-bend my knees back into a near parallel squat and I roll the stone onto my lap. If possible, I also may try to walk my feet in slightly. Since I’m resting the stone on my lap, bringing the feet together will position the stone higher on the abdomen when I start the second part of the lift.

From here, I will reposition my hands more towards the top of the stone maybe about 1/3rd of the way up but not all the way on top or the stone will drop down. Your palms will not be facing each other any longer. They are now angled more towards the ground. I squeeze the stone again and press it against my chest so my chin is as far over the stone as possible. Then I will dip forward and down slightly to get a stretch reflex and pull back explosively with my upper body, forcefully standing up and driving my hips forward.

If I am just lifting the stone to the high chest and then returning it to the floor, I try to keep the center of the stone directly over my feet and lean back slightly to keep my balance. If I am loading the stone to a platform or over a marker, then I will propel it upward and forward, as shown in the image above. If loading on the platform, I also quickly reposition my arms just in case I don’t quite make it and I have to push it fully onto the platform.

BEGINNER WORKOUTS

You now have an idea on technique. Let’s look at how to train with the stones.

For a beginner workout, I suggest you work with a light stone and focus on reps so you get used to the proper technique as well as conditioning your muscles for something they are not used to doing.

Even if you are a very strong athlete, I suggest that you keep to a stone around 200lbs or under to start with. If you are in good condition and you are new to stone lifting, try not to exceed a stone that is anything above 70% of your bodyweight. In other words, if your bodyweight is 100lbs, use about a 70lb stone, or if you weigh around 180lbs you would use about a 130lb stone, plus or minus a few pounds.

Take this stone and load it for 2-3 sets of 5-8 reps and 2-3 times per week for the first three weeks so you work on technique and conditioning. You may be tempted to go heavier, but just remember the best is yet to come so take it slow. Just try to improve your technique with the lighter stone.

For a stone workout that is centered on hardcore conditioning, you might try the following variations. Pick out a lighter stone and break the stone lifting technique down into segments. You will do the following stone lifting segment work for 3 sets of 10 reps.

The first 10 reps will be the LAP, SQUAT, DROP drill. To begin, pick up the stone, LAP it to the SQUAT position and stand up driving hard with the hips, pushing the stone upward and forward as high as you can. Then, DROP the stone on rubber mats and repeat.

For the next 10 reps, try the LAP, SQUAT and RETURN drill. In this drill, you will LAP the stone, SQUAT it up, and then this time RETURN the stone under control to your lap. Do this for 10 reps but DO NOT drop the stone.

Rest again and for the last 10 reps, do the LAP AND DROP drill, lapping the stone and then dropping it back down between your legs. Repeat this for 10 reps.

If you still have some gas in the tank, you might also finish off with 10 reps of bent over rows with an even lighter stone.

Start light with this series of drills because this can leave you exhausted and sore for days.

REVIEW

As you can see, Atlas Stone lifting can be a very beneficial practice that can quickly have you building muscle, burning calories, and becoming more powerful. This is particularly helpful for power and combat athletes that need to drive with the lower body, and also certain professions such as Law Enforcement and Corrections Officers who have to be able to subdue perpetrators.

With all the benefits of stone training, there are some risks involved, but the benefits far outweigh the risks. As you train, start out light and use caution. Also, condition yourself to the stresses of stone lifting. As you progress, you can add equipment into the mix such as loading platforms, hanging targets, and drop areas, and before you know it you will be performing drills for speed, explosiveness, and conditioning. In time, you will be extremely rugged.

For more information on Atlas Stone training and many other types of Strongman Training events, please check out my Strongman DVD, Introduction to Strongman Training. Loaded with technique and safety tips, I can show you how to correctly train like a Strongman or Strongwoman. And whether you ever enter a competition or not, you will definitely be a stronger version of yourself in no time.

Steve Slater
Click here for the Introduction to Strongman DVD

• Diesel Stone Lifting Chronicles – Part 1
• 7 Reasons to Start Lifting Stones
• More Medley Training for Serious Athletes
• Big Arm Workout – Mass Building Workout for Arms
• Evolving the Kettlebell Snatch

Hello DIESELS!

Strongman Training is a great addition to the athletic strength training program. Check out some of the benefits of Strongman Training:

• Triple Extension – Many Strongman events involve the powerful action of extending the ankles, hips and knees, just like any sport involving leaping, bounding, and other explosive movements from the lower body.
• Grip Strength – Strongman events often use implements that are large and cumbersome to grip, especially Thick Bar Axles, Sandbags, Stones, and other Odd Objects, forcing the athlete to develop strength at the end of the kinetic chain – the hands, wrists and forearms
• Movement Under Tension – Many Strongman events involved carrying implements over a distance. Examples include the Farmer’s Walk, certain Atlas Stone events, Odd Object carries, and the Yoke Walk. It’s one thing to be strong enough to pick something up. It’s another altogether to carry it!
• Absorb and React to Force – Many Strongman events involve multiple repetitions, especially with overhead lifts, like with the Log or Viking Press. This requires the athlete to tolerate the dynamic center of gravity of the implement.

It’s due to all of these benefits, that I hold the Strongest Strength Coach contest each year at Juniata.

I am a firm believer that Strength Coaches and Personal Trainers should be athletic themselves. It makes a huge difference to athletes and clients when they know their coaches and trainers know what they are talking about, so here is a chance to test yourself and be put through the ringer just like they do each workout.

If you are looking to compete at the Strongest Strength Coach Competition, that will be held at Juniata on June 17th, then check out the video below because it shows you exactly how the events will be contested and judged.

It’s also important for people in the position of teach strength and fitness skills to clients and athletes to be able to draw on many different strength backgrounds. It’s not all about throwing around crazy odd objects like logs. That’s why I included lesser seen objects such as the Mace and the Sled Drag in this event. This should be an eye-opening and idea-generating experience for the Strength Coaches at Juniata, for sure.

Finally, I believe that Strength Coaches and Personal Trainers must have a grasp on proper technique before subjecting athletes and clients to complex movements. If you want your athletes to get the obvious benefits in their strength program by doing Strongman lifts, but you don’t know the technique, then sign up for the Early Bird list for the Strongman Training DVD, coming out soon from Diesel Crew and Strongman Stuff!

See you at Juniata!

JeddSimilar Posts:

• Strongman Training for Football Players and MMA Fighters
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This week’s challenge was the One Arm Snatch with a Barbell, no hook-grip. The measure was the heaviest snatch done. Volume was not a factor this week. We had one new entrant, Mike Turpin, from Niko Hulslander’s gym in Brogue, PA. Welcome to the fray, Mike and goo job with 40-kilos. You had a lot more weight in you!

Mike Turpin – 88-lbs X 16 Reps

We also had the line wolf, Gregory Jimenez come back for some action from the way down under, Australia, knocking out a snatch of 99-lbs. Great job, brother!

Gregory Jimenez – 99-lbs X 1 Rep

Next we had Paul Tompkins, who by a quick count in my head has taken part in the second most challenges of all combatants and has also won the second largest amount as well. Below he rips 110lbs overhead for 8 reps. He had a lot more in him as well.

Paul Tompkins – 110-lbs X 8 Reps

And finally, we had the reigning champion of both the Weekly Diesel Grip Challenge, and also the reigning rule-breaker of his gym in North Carolina, Josh McIntyre who blatantly disregards his Big Box Gym’s rules and brings chalk into the facility in true DIESEL style, AND knocked out 140-lbs for a set of 2 twice. Awesome job once again!

Josh McIntyre 140-lbs X 2 Reps X 2 Sets

Next week is the first of four Wild Card Qualifiers for the North American Grip National Championship on July 16th. You will all have four chances to win one of the weekly contests and qualify for Nationals.

Check out the site next week for further details.

Thanks,

Jedd

P.S. Get on the Strongman Training DVD Early Bird List. Put your name and email in the box below.

• One Hand Deadlift Submissions
• Wild Card Qualifier – Two Hands Pinch
• One Hand Snatch Submissions
• Diesel Grip Strength Challenge – Week 3 Submissions
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The Goblet Squat is an outstanding alternative to the Back Squat that you can use from time to time in your training in order to mix things up and enjoy a bit of variety. It is most often performed with a dumbbell or kettlebell, but odd objects can be used as well.

The Goblet Squat was invented by the world-renowned speaker, author, accomplished athlete, and all-around strong dude, Dan John.

Dan John Loading up for a Monster Discuss Toss

How to Perform the Goblet Squat

The Grip

If you are using a kettlebell for the resistance, take a grip by holding the horns of the handle. The bell will point down to the floor.

For an additional challenge, a grip can be taken in such a manner that you must compress in either on the dumbbell head or the body of the kettlebell. Doing so in this manner allows you to elevate the recruitment of the upper body musculature without having to sacrifice the benefits you get from the movement. For more info on this, check out this old post on Upper Body Crush Lifts once you are done with the rest of this article.

Depending on your limb length and chest size, the dumbbell or kettlebell may come in contact with the chest. If you are a beginner at the Goblet Squat, or if you are going for higher repetitions, you can maximize your leverage, by keeping the bell close. To increase the challenge, you can let it drift away, but if you do this make sure you stay tight and don’t let it pull you forward. This is an advanced technique, so BE CAREFUL.

Foot Positioning

Position the feet around shoulder-width. The toes should point forward and slightly out.

(My right foot externally rotate a bit more than my left. This is not just when I perform Goblet Squats, but also when I walk. Try to keep yours even if you can)

The Movement

Once you are set up it is time to squat. The first movement – and this where a lot of people make a mistake – should be ass back, not ass down. In other words, in order to start your decent, push your butt backwards and then start moving down.

Throughout this movement, the chest should stay proud. If your chest drops, it will change the leverage of the lift and you run the risk of dumping the weight as well as causing injury to yourself.

Continue until the full comfortable range of motion is attained. Your goal should be to reach the position where the elbows touch the inner quad muscle. I am slightly above that in the above picture, mainly because of where I was holding the kettlebell. Holding it up high is more comfortable for me. If I hold it a bit lower, my elbows touch my quads.

Killer Goblet Squats

Now that we have covered all that, I want to show you a goal I am working on right now. These are without a doubt the toughest Goblet Squats I have ever tried – Holding the Inch Dumbbell.

Before you give me a rash of Shit about my form, I know that I was stopping a bit high with these. The reason is because I was pretty seriously fatigued already before trying this. I had already done Front Squats with a Bar, and Goblet Squats with the 95-lb kettlebell, so my quads were burning up and my glutes were blasted, so my bottom position was pretty fatigued.

I wasn’t planning on doing Goblet Squats with the Inch Dumbbell at all. In fact, what happened was I had blown up my quads and glutes with the 95-lb Goblets and I tried to lift the Inch and couldn’t because of my finger injuries and I got pissed, so I went for it.

On the first try, I was able to lower down into the hole but couldn’t come out and dropped the Inch to the floor. On the second try, I got one rep. So for the third rep I challenged myself to get ten reps.

Here’s the video:

More updates on this will be coming. I WILL get this for ten reps with better form!

All the best in your training.

Jedd

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