Strength and Power Workouts with Strongman Implements
Here is a recent workout we did focusing on utilizing the strongman Axle. The axle is a great tool and should be incorporated into your workouts frequently because there are many benefits.
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Benefits of Utilizing a Strongman Axle:
- serious grip strength
- eases pain in hands, wrists and elbows while benching
- non-revolving aspect and thickness of the bar forces concentration, more tension and more immediate importance of rate of force development (RFD)
- can be defined an odd object as the distance from the athlete’s center of gravity (COG) to the center of mass (COM) of the implement is increased
- can be substituted for all barbell movements
When to Use an Axle
There are times during our training where we just use an axle for a complete microcycle. Then when we go back to a regular barbell, everything feels like and your grip is like a vice.
Axles are Expensive
I know what you’re saying. Axle’s are expensive. HELL YEAH they are. There is no need to go out and buy an axle that costs hundreds of dollars just to try and get all of the benefits.
So building an axle is easy. Here is what you do.
Get a 2 1/2 lb plate and put it in your car. Drive to the local scrap yard (they are easy to find in the yellow pages). Walk around until you find a pipe that the 2 1/2 lb plate fits on. Have them cut it to 7 ‘ long.
You now have an axle.
Now, take a tape and measure dead center on the pipe and make a mark. Work your way out from center at even increments on both sides of the center mark and wrap athletic tape around the pipe for hand positioning for bench, deadlifts, cleans, squats, etc…
Want to learn how to make more cool, inexpensive implements – go to homemade equipment central.
Necessity is the Mother of Invention
Over the years we have learned how to train athletes with the bare essentials. No money, no fancy equipment and no problem. When you want to train there is always a way.
Strength and Power Workout with Axle
1. Muscle Snatch w/ Axle
2. Snatch Grip Deadlifts w/Axle from Deficit
3a. Snatch Grip Shrugs with Axle
3b. Suspended Push-ups
3c. Inverted Rows
You will also see in the workout our attention to flexibility, mobility and warm-up prior to the workout. This is essential when you hope to be completely prepared for the workout. You will move more weight, feel great even on the first set and improve your longevity.
Do not skip the warm-up! If you have trouble with how a good workout should be structured, step-by-step with an easy to follow blueprint, get Accelerated Muscular Development.
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This entry was posted on Sunday, October 18th, 2009 at 7:25 pm and is filed under accelerated muscular development, athletic strength training lift odd objects, how to improve grip strength, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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