Strongman Training For Powerlifters
by Ian Driscoll
Coming from a powerlifting background and previous to that, a kid who just wanted to get bigger and stronger for high school sports, strongman training has proved to be the most effective and fun training that I have ever done.
Strongman training is hard, damn hard. However, the benefits are hard to ignore whether your goal is to add slabs of muscle mass, becoming a more explosive athlete or simply put pounds on your gym lifts.
Getting Started in Strongman Training
First I’ll start off with a little bit of personal history. My first year of college, I was a hungry 18 year old powerlifter looking to up my game. I had always enjoyed strongman competitions on TV and decided I was going to give it a shot.
I drove two and a half hours to a garage gym known as Jobe’s Steel Jungle every weekend. There I had the opportunity to experience what “Strongman Sunday’s” were all about. Log presses, axle presses, deadlifts (of all varieties), keg loading, stone loading, yoke walks, farmers walks, sandbag carries, and sled pulls are a list in a vague memory of what I have done there.
On these weekends I only did three or four strongman events and I was left exhausted. The two and a half hour drive back was always euphoric. My t-shirt was stained with sweat, tacky, and chalk but the recent memory of strongman training was all that was on my mind.
My Improvement in the Powerlifts from Strongman Training
This weekly strongman training carried over to my powerlifting in a noticeable way. I used to have trouble stabilizing my body under 405 pounds in a squat. I would look like a baby giraffe coming out of the womb. Heavy yoke walks took care of that problem. The yoke walks taught me how to create tension and brace my body. Instead of having a coach tell me abstractly how to create tension and brace the trunk, I threw myself under a heavy yoke, kept my body as upright as possible and I learned exceptionally quick what bracing and creating tension feels like.
I used to have problems double overhand deadlifting anything over 315 pounds. Farmers walks took care of that, something about walking with 260 pounds in each hand for 100 feet will cure most grip problems. My deadlift and squat were suffering from the inability of pushing the hips through. I loaded a stone 20 times in a row, you have no choice but to learn how to use the hips.
Enough about my personal experience; here’s how strongman training can benefit you:
Benefits of Strongman Training
Loaded Triple Extension:
Triple extension is simply the simultaneous extension of the ankles, knees, and hips. Classic barbell lifts such as the squat, deadlift, and power clean demonstrate this.
With strongman implements, one can take it a bit further. Loading an atlas stone to a relatively high platform trying not to let the stone break one’s spine in half or flipping a heavy tractor tire will have one go from a deep squat position through to the tippy toes. With these implements being odd objects, the awkwardness is a nice change of pace and the technique is not as comprehensive as a barbell lift.
There is something primal about flipping an 800 pound tire or loading a 300 pound stone. For powerlifters, we don’t need to go extremely heavy with strongman implements. Just getting out of the gym and doing something exciting that provokes hard work is beneficial. We can argue all day about what is optimal or what’s best for triple extension and to be honest I see a lot more carryover from strongman based triple extension movements to the gym than what the gym brings to strongman.
Bracing the trunk:
In order to walk with 600 pounds in the hands, 800 pounds on the back, or load something over 300 pounds to a platform it is critical to brace the trunk. It is impossible to do any of these disciplines efficiently without bracing effectively. Yes, one can learn how to brace the trunk very well in a squat, bench press, or deadlift but walking with the weights one can deadlift or squat takes the bracing concept to a whole new level and makes them more efficient when they go back to traditional squatting, bench pressing or deadlifting.
Bearhug walking with a heavy keg, farmers walks or doing some axle deadlifts will develop that manly handshake and improve upon the ability to lift heavier weights. It is called the law of irradiation, the harder an individual can squeeze something, the more efficiently the chain of muscles can be utilized. Nothing fancy here, just hard, grueling work.
Along with loaded triple extension, and bracing the trunk that aid in explosiveness, strongman events are supposed to be done fast. Things are timed in strongman, we need to be as efficient as possible. A classic example of developing explosiveness would be tire flips as fast as possible for 50 feet or cleaning a heavy axle up to the shoulders. Personally, there is a direct correlation to the speed of my power lifts when I add in strongman training.
What makes strongman appealing to me is the amount of mental strength it takes to endure the events. There have been a couple times I literally thought that I was going to die. Everyone wants to set down a heavy yoke, drop the farmers when their shoulders feel like their being pulled out of socket, let go of an atlas stone when it rips into their forearm, grind through a 15th rep on a deadlift for reps or drop the log when it is crushing their lungs. The intense commitment and desire to plow through these mental barriers is, to me, invaluable.
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How to add strongman events to a powerlifting routine?
There are many ways to go about doing this. Here are a couple of examples…
Full Strongman Day:
I suggest replacing a gym day for an event day if one is lucky enough to have access to the implements. For example, you can get your main powerlifting work done during the week, and then do your Strongman Training on Saturday or Sunday.
Strongman Lifts as Accessory Movements:
Another way to add Strongman Training is by using strongman events in place of other accessory movements. For example, after deadlift training one could hit five sets of five on tire flips, instead of straight leg deads. Another example would be an axle clean and press for three sets of five after bench training. An additional example could be three sets of 50 feet on yoke walks after squatting.
The options are limitless, but one must be smart about it. Strongman training has a funny way of leaving the body in a pile of ash if one gets carried away. One event day consisting of three events or substituting a main accessory for a similar strongman event.
Wrapping it Up
In summary, strongman training is great. On the other hand, it is not the end all be all of training. A lot of elite level powerlifters have never touched strongman equipment. For strength athletes, strongmen included, the classic barbell lifts are going to be the priority of a training system. My thoughts and ideas are to give you a few tools you can try out on your own and see if they aid in your strength sport. There is a time and a place for several tools, I am under the impression strongman training is one of those under-utilized tools that has a great carryover to the powerlifts.
New Strongman Trainees: Get Your Technique Right with out DVD,
Introduction to Strongman Training. It covers everything you need to know
to perform the most common and beneficial events the right way.
Click the banner below or go to this link => Strongman Training DVD
Tags: stone lifting, strongman, strongman training, tire axle deadlift
Posted in athletic strength training lift odd objects, stone lifting, strongman competition training, strongman training for athletes, strongman training log stone tire farmer | No Comments »
The Continental Clean
The Continental Clean is a technique for pulling a bar from the ground to the shoulder while utilizing the belly or belt for assistance. The “Continental” is very different from the Olympic Clean.
The term “Clean” from the Olympic Lifts is used because the original lift was performed without allowing the barbell to touch the body at all. These days, brushing the bar against the body is permitted, but to use the belly or belt for assistance is expressly disallowed.
The “Continental” is most often used in Strongman Competitions with the Axle, and is generally used prior to Pressing, Push-Pressing, or Jerking the Axle Overhead to finish off the repetition. With the level of weights that are able to be lifted overhead on the axle, the Continental becomes a necessity, since the Grip limits how much one can lift in the initial phase of the movement, pulling the Axle to the Shoulder for the “Clean.”
How to Improve the Continental Clean
The Continental Clean is a highly technical lift, so here are 6 tips that you use use to improve your technique and make your Continental more efficient.
1. Wrist Wrap Awareness
Wrist Wraps are important on this event because when catching the Axle at the shoulder, there is a chance that the wrist can get bent back. Also, with wrist wraps on, your grip will be stabilized for the overhead portion of the lift. However, one mistake that people often make is they leave the thumb/finger loops on their thumb. The thumb is very important in getting a solid grip on the Axle, and having the loops still on the thumbs will cause interference in gripping the bar.
2. Drive with the Lower Body
Once you have the bar on your belly, you must propel it up to the shoulders using your legs and hips. The harder and faster you can pop the barbell or axle the better. You will save time on each repetition and you will conserve strength and energy for the duration of the set/event.
3. Make Faster Transitions
If you analyze the movement, there are at least 4 individual parts:
- Pull to Belly
- Stretch Reflex (Lowering the Body)
- Popping Bar off Belly (Propelling Upwards)
- Catch at Shoulder
The quicker you can move through each phase and transition, the better. For instance, once it hits your belly, your aim should be to pop it up with your lower body to the shoulder, which requires a quick drop of the body, a rapid ammortization phase, and then the thrust to pop the bar up. If you need a breath between the catch and the press that is fine, but try to limit it to one. Standing there holding the bar on the belly is far too much of an energy leak and waste of time.
4. Alternate Hands on the First Pull
It is fastest to pull the bar from the ground with the hands both overhand, but this will be limited by your grip strength. If you find you can’t pull the weight you need to with a double overhand grip, feel free to alternate them. This will enable you to pull faster and with more strength, plus it might even allow you to pull the bar up to the perfect spot on your belly. Either way, the higher you can pull like this the better, because it will help you save energy. Energy leaks are the worst thing in strongman. If you can reduce them, you can become that much more efficient. Once you get the bar to your belly or shoulder, then transition to double pronated.
5. Keep the Bar Close
It is more efficient to have the bar stay close to your body at all times than to let it drift away. Pull it outwards only as far as you need to in order to pass your belt, and keep the transition from belly to shoulder nice and close to the chest as well. If it loops outward away from the body, it will be harder to control and you will have to move your body too much to catch and re-direct it.
6. Isolate, Train and Strengthen Each Phase
After doing your primary work, (and even including the press) go back and work each phase of the lift with heavier weight to strengthen each phase. In other words, if you max out with 200 on the full lift to the shoulder, you can perform the following drills:
- Full Pull to Shoulder: With light weight, practice pulling straight to the shoulder from the floor (like an actual clean)
- Belly to Shoulder: With heavier weight, practice popping the bar from belly to shoulder. Don’t return it to the floor every time. Just let it roll down to the chest and re-grip it. It should feel really good on the chest bones.
- Floor to Belly: Do some sets with double overhand and alternating grips. Put on heavier weight and just get the bar to your belly as fast as you can then go right back to the floor.
These are just a few bullet points you can start working on to improve your Continental Clean. If you take a video to the weight room with you, I can pretty much guarantee you will improve even more, because you will be able to iron out your technical bumps that much more quickly.
Improving the Continental Clean – Videos
Here’s a quick video showing some cues I was able to catch in my own training for instant improvement.
Just a couple of weeks later, I was able to improve even further on my Continental Clean.
Get More Information on Improving Your Strongman Lifts
If you are interested in more information regarding the Strongman Overhead Lifts, be sure to sign up for email updates using the form below. Steve Slater and I will be shooting a new DVD that covers the Overhead Strongman Lifts in November, including the Log Press, the Axle Press, The Monster Dumbbell (One Arm Overhead Lift), the Viking Press, and more.
All the best in your training,
Learn the Basics of Atlas Stone Training with our Definitive DVD
Stone Lifting Fundamentals
Tags: axle clean, clean and press, continental, continental clean, strongman clean
Posted in athletic strength training lift odd objects, strength training to improve athletic performance, strongman training for athletes, strongman training log stone tire farmer | 2 Comments »
Upper Body and Grip Training Workout 8/29/13
Lots of people love the idea of building a Big Bench Press, but have little idea how to go about doing it.
Often, the type of Bench Press training we learn about is what we learned in our High School Gyms, which are most likely recycled information that the coach learned when he was in High School and has never changed one single bit. It often ends of becoming a vicious cycle of bad, out-dated information.
My suggestion for people who want to bring up their Bench is to find someone who actually is a Powerlifter and is seeing some success in their training. When you train with someone who is successful in the Big Three Lifts (Bench Press, Squat, and Deadlift), Strength becomes Contagious. Just by lifting with them, you get stronger, and all awhile learn the proper way to train.
Last Friday, I had someone visit who has done just what I am suggesting. He went from having very little structure in his training a few years ago, to following one of the most popular Powerlifting Programs that is out there. As a result, he has seen impressive gains from the new-found structure and is enjoying the design of the program and the increased numbers, for sure.
This lifter is Josh McIntyre. I first met Josh through the Diesel Crew website in January of 2011 when I started the Weekly Grip Strength Challenges. Josh won many of these challenges during the year and has gone on to perform lots of Elite-Lever Grip Strength Feats since then, although these days his primary focus is Powerlifting with a little Strongman and Grip thrown in, a great mixture for developing incredible strength.
We hit an awesome workout this past Friday, about 2 hours and 15 minutes of Upper Body Training and then about an hour and a half of Grip Training, with a little break in between for a short interview.
Below is the video, which contains the entire session.
I asked Josh to send in a little write-up about himself so you could get to know him a bit better. I think you will also see that once you get some programming into your routine, you can expect to see some increased strength levels across the board. Here you go.
Josh McIntyre Interview
Jedd: Who the hell are you and how did you end up getting into Powerlifting?
Thanks Jedd for having me up to your place. My name is Josh McIntyre, I’m 32 and have been lifting off and on since I was 14, but with goals in mind since 2010 and most seriously since 2012. I’ve competed in both Powerlifting and Strongman. My best lifts to date are a 565 squat (raw w/ wraps,) a 390 raw bench and a 635 raw deadlift (no belt) but I’m seeing now that I’m capable of a lot more.
I never did anything more than a set of curls and some push up’s right after highschool. I thought I was strong back then. It’s amazing to look back at pictures and see a guy who thought he was the man. In 2007, I moved to NC from NJ and found myself with a spare room to fill. So I assembled my rusty old H.S. weight bench and got some cheap standard plates from craigslist ads and used sporting goods stores.
Around the same time I spent a lot of time on Youtube looking for workout routines. I found your channel and was floored by the feats I was witnessing. I had a “monkey see, monkey do” mentality like many others, and trained until I could replicate whatever it was that I was training for, like a 5 dimes pinch (have still to get 6 without a pipe through them,) pinching two 45’s, levering a 45# plate (still sloppy,) hubbing a 45# plate, closing an Ironmind #3 etc etc.
I also started to train the powerlifts. I use the term “train” loosely here because I had no idea what the hell I was doing and ended up with a lot of shoulder pain. For a while, since I had no squat rack and it hurt my shoulders to bench a lot, I focused primarily on the DEADLIFT. To this day, it’s still my best and favorite lift. (long arms)
Once I scored a power rack off of craigslist for $100, it was on from there. I read up a bunch on rehab and prehab for shoulders here on DieselCrew.com and Elitefts. I watched a lot of video’s and inched my DL up over 500 in 2009.
Jedd: Tell us About Your Early Competition Days
I competed in my first powerlifting meet in 2010 in the APA. I entered Deadlift only, weighed in around 235 and competed in the 242’s. I opened at 505, went 565 for my second and 585 for my third. Unfortunately they called me for hitching (rightfully so) and I was credited only for my opener. I learned a lot that day and I was hooked!
Since then I’ve competed in 6 powerlifting meets and 1 strongman contest. I’ve learned so much from each one. I really enjoyed the strongman contest but PL is where my passion is. I’ve also trained with a lot of brutally strong PL competitors I’ve met at meets and gained a lot of strength and knowledge from them.
Jedd: When I first learned of you, you were training mostly at your house and from time to time in a gym where they wouldn’t even let you bring in chalk. These days, I have seen you have been training at Raleigh Barbell.
Since March of this year, I began training with a PL team at Raleigh Barbell. I’ve seen my best gains ever just in the last 5 months since training there. We trained 2 cycles of Brandon Lilly’s Cube Method with some success. The guys are great, supportive, serious and very goal motivated. If I squat high, they let me know. If my back started to round a little there, or my ass rises off the bench slightly, they’re right there to correct it for me. Having an extra set of eyes is really helpful when you can’t see where you’re screwing up.
5-10’s Pinch for Grip Specific Warm-up – NO PROBLEM!
As far as the gym, Raleigh Barbell is an 864 square foot training facility located in the heart of downtown Raleigh which is owned and operated by Elite Strength and Wellness Coach Jackson Williams. He’s been a great coach and he’s strong as hell! I’ve seen him pull 650 raw like it was 315. Training with guys stronger than me has been exactly what I was missing. Coach Jackson and Teammates Mason, Hunter, Chris, Keven and Justus are great lifters and training partners, and I’m lucky to be training along side of them. For more info on Raleigh Barbell or to contact Jackson, check out Raleighbarbell.com or hit him up on the Raleigh Barbell facebook page, if you’re on the book of faces.
Recently we’ve started a 10 week training template written by our coach leading up to a PL meet in November in Richmond, VA followed by a Charity Push/Pull the following weekend that I’ve done for the past 3 years.
Jedd: Josh, I’ve gotten some questions asking why we chose the exercises we did during our workout and what exactly the bands are for. Could you explain these points please?
The bench workout you and I did was from our Raleigh Barbell week 2 speed bench. It focused on practicing the bench press movement over and over by doing 8 sets of 2 as fast as we could WITH GOOD FORM. We incorporated band tension to make the lockout more difficult. That forced us to generate momentum from the start to get us through the increasing resistance. We also added volume by going for max reps up to but NOT including failure. We don’t miss training lifts at Raleigh Barbell. We only took another rep if it was there. The rest of the bench day was higher volume accessory stuff, o/h press, shoulders, rows, hammer curls, tri’s, all for hypertrophy.
Jedd: Now that you are several years into serious training, maybe you could talk a bit about major lessons you have learned, pitfalls you have run into along the way, mistakes you’ve made, etc?
I’ve seen up’s and down’s in my training but the more experience I got the more I realized the anecdote “it’s a marathon, not a sprint” is dead on. Also, enjoying the journey has been key for me. I lift ’cause I love it, that makes it easy to commit to. I see lifters so focused on their goal that they suffer through and end up hating their training. It’s ok to like what you do, it makes you easier to be around too.
Some of the mistakes in my own training over the years have been:
- 1. Sticking with a routine even after I stall while using it. You can’t keep doing the same thing and expect to get a different result. My numbers were up and down, up and down for far too long
- 2. Not doing any kind of accessory work to bring up weak areas
- 3. Thinking one way was right and ALL other ways were wrong
- 4. Waiting until I thought I was “good enough” to enter a PL meet. I wish I had done it sooner. Your entire mentality toward training changes after a competition. And the friends I’ve made and the things I’ve learned have been valuable to me as a lifter and a competitor. Don’t wait, sign up today. It’s so much fun and you’ll walk away with more than you came with
- 5. Finding reliable training partners. More easily said than done. If you have an opportunity to join a PL gym, or a CF gym or a Strongman crew DO IT
6-10’s Pinch. Off the Ground 5 or 6 Times, but Not Quite Lockout
Jedd: Josh, great having you up here. Come back again when you make a trip up this way. I want to see you get the 6-10’s Pinch sometime soon.
Again, thank you Jedd for having me up to train. The grip feats I witnessed and failed at were humbling and motivating. I was smashed when I left your gym but mentally I was rejuvenated with the idea of grip training. I have an entirely new respect and appreciation for Grip sport and its competitors. I look forward to meeting up again soon!
I got some feedback that the videos were hard to watch in the Playlist, and that you would like them separated out, so here you go…
Speed Bench Press Against Light Bands
Overhead Axle Training
Axle Rows for Back and Grip Strength
Tricep and Biceps Superset
Hammer Curls for Size and Strength
Josh McIntyre Interview
DIESELS – If you have any other questions about the training we did in the videos, leave a comment and I will do a follow up article to answer them.
All the best in your training.
The Missing Part of Your Strength Training – Extensor Work – A Must for Any Serious Lifter – Hand X Bands
Tags: bench press, bench press program, powerlifting, strength training
Posted in grip strength, how to bench press, how to develop strength, how to improve fitness and conditioning, how to improve strength, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance, strength training videos diesel tv, strongman training for athletes | No Comments »
I recently attended a seminar with several other fitness guys, many of whom were personal trainers and strength coaches. After one of the talks, it was time to get some coffee and one of the personal trainers, Lance, came over and talked to me.
He told me that he trains in some major chain gym with a bunch of machines and not a speck of chalk in the place at all. (If I had to train in a place like that, I might last two weeks before I went to another gym, just not my kind of long-term place)
So, as it turns out, Lance is sick of this place too. He said he just doesn’t think all the machines are helping him or his clients build “Real World Strength.”
He basically said, “What is sitting on a padded seat pushing against weight-stack resistance going to do to help me be strong enough to push a car out of a ditch?”
Ya know what? Lance is right.
Machines just don’t cut it when it comes to building the kind of strength that you need when your car is stuck in a ditch, or if you have to carry a giant recliner down a flight of stairs.
That’s why I like Strongman Training.
When you train with bulky implements like those, you literally feel like you can lift anything that crosses your path.
That kind of confidence can really come in handy in “Real World” situations.
So, now Lance is on a MISSION. He has a two-car garage just like mine and he wants to start Strongman Training.
But, he wanted to know what Strongman Gear and what types of Strongman Lifts he should focus on.
So, I told him about the Top 5 Strongman Training Lifts I suggest.
Top 5 Strongman Lifts/Events that Build REAL WORLD STRENGTH
1. Log Lift / Overhead Lifting
Bill Kazmaier – Log Lift
I LOVE Overhead Lifting and for that reason my favorite implement is the Log. It builds tremendous overhead strength, and it makes you develop a strong Core, Grip, and Power, especially when you perform dynamic overhead lifts.
2. Atlas Stones
Loading Atlas Stones
When you lift atlas stones, it makes you feel like you are capable of superhuman feats. There’s just something awesome about pulling a big, ugly, round stone off the ground and then either popping it up onto a platform or dropping it right back to earth (train outside if you are going to drop it, ha ha ha)
3. The Yoke
Phil Pfister – Refrigerator Yoke Walk
The Yoke is an implement that you carry across your shoulders. I absolutely HATE this event, but it makes you RUGGEDLY STRONG both physically and mentally. A heavy-ass Yoke draped across your back wants to crush you into the ground like a soda can, but you don’t let it. You just take one step at a time and show it who is boss.
4. The Tire Flip
Ready for the Tire Flip
You would be surprised at how big of a tire you can flip. Flipping a giant industrial tire may seem like a daunting task, but when you apply the strength you have worked to build with the proper technique, like I show you here, you can EXCEED your own expectations.
5. Farmer’s Walk / Frame Carry
Derek Poundstone – Frame Carry
This lift just plain makes a MONSTER out of you. Obviously, this exercise builds your Grip Strength, which is something I LOVE, but it also beefs up your Traps, Shoulders, Erectors, and Glutes. I like this exercise so much, I generally do it TWICE A WEEK.
There you have it – in my opinion the TOP 5 LIFTS from the world of Strongman Training. If you do these lifts, I guarantee you will develop strength that you can use in MANY other facets of life where you need to be able to lift heavy, bulky stuff.
The only caveat I would throw out there is NOT to try these lifts until you know the proper technique, so you can GET THE MOST OUT OF THEM.
If you need to learn the technique for these lifts, all you need to do is go here: Strongman Training DVD
All the best in your training.
Tags: strongman, strongman farmers, strongman log, strongman stones, strongman training, strongman yoke, strongmansport
Posted in athletic strength training lift odd objects, how to develop strength, how to improve strength, strongman competition training, strongman training for athletes, strongman training log stone tire farmer | 1 Comment »
What’s Up Diesels?
As you may know from reading my bio on the site, my initial foray into strength training was the Olympic Lifts.
I had seen the picture of Vasily Alexeev performing his training against the rushing water of a stream and I thought it was so amazing that I wanted to train the Olympic Lifts too.
While I loved this type of training, and still love portions of it today, I soon transitioned away from it because the requirement for technical perfection was just too much for me to continue many of the more complex lifts, such as the full Squat Clean and the Snatch.
My flexibility and mobility was not where it needed to be in order to perform the lifts safely, and I was not interested in an injury, so I dropped the full lifts that are contested in Olympic Lift competitions.
This is also when I began transitioning into Strongman Training. You see, I was every bit as interested in training for a challenge as I was for the sheer strength numbers.
Posted in athletic strength training lift odd objects, how to improve fitness and conditioning, how to improve strength, strength training to improve athletic performance, strongman training for athletes | 2 Comments »
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