Common Strongman Events

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1 Common Strongman Events This handout provides brief coverage of the material discussed in The Fundamentals of Strongman Training events section and can help cue proper technique/deter common pitfalls. Farmer s Carry: Center Handle Back upright, pushing into the ground Proud chest Watch the overturn Accelerate all the way through finish Front or back handle Staggered start (optional) c.) Common mistakes or misinformation Deadlifting the farmer s/frame False grip, stacks callous and tears Caved chest Appropriate stride length Bent arm carry or pick straight arm tension d.) Accessory lifts More farmer s carries Trap bar deadlift DB hold for time Finger curls e.) Simulation for the event DB, KB, BB, trap bar walk Walking in place Simulating competition conditions f.) Training supplies/equipment Belt Chalk Neoprene sleeves Wrist wraps Optimal once per week Linear or wave progression Both light-long distance and heavy-short distance

2 Train your turns Yoke Walk: Chest up, stack spine (shoulders over hips) Hand position, cross bar vs. uprights Press down on the ground Small steps building into larger steps Accelerate all the way through the finish Flow with the yoke, don t fight it Don t be afraid to start slow (dangerous) Staggered stance start Whip, catching after a big first step c.) Common mistakes or misinformation Trying to run out of the gates Nose dive, height selection Trying to control a heavy yoke that is out of control d.) Accessory Lifts Heavy squat picks Core stabilizing movements (planks, back extensions, Chinese bridge, good mornings) More yolk walks Simulate competition conditions Simulate surface Time and distance IN GYM: chain yoke Belt Chalk Neoprene Wrist wraps Knee wraps Beginners: once a week for three weeks Once every two weeks thereafter One or two working sets Heavy

3 Work your speed Axle Clean and Press: Alternate grip First pull, extension only at the knees, maintaining angle of torso Second pull, saving a small bend in the knee, extend at the hips Final pull, triple extension at ankle, knee, and hip Pulling high, switch under hand: in midair over the top Row bar into the chest as high as you can catch it with hips under or in front of the bar Stack bar over hips over heal with thighs in front Drive, bump, extend quad and ankles Catch in front rack position with hips back Push jerk Cleans -Double over straight clean -Double over continental -Slow flip continental -Phillipi crook catch -Carlson over-under straight clean to shoulder midair flip Press -Strict press -Push press -Split jerk c.) Common mistakes or misinformation Underhand curl Only fat guys can continental Deadlifting the bar into lap and stopping at the hips Strict pressing in a for reps event unless your name is Robert Oberst Time under tension, resting under continental d.) Accessory lifts Olympic clean and press High pulls Olympic clean pulls Break down weak point Various overhead lifts

4 fat grips or tyler grips Hard or soft belt Chalk Neoprene Wrist wraps Olympic shoes At most, twice a week Be patient Zack and Pat zeroed their first axle in contest Combination of high- and low-rep sets, keeping in mind contest-appropriate weights Tire Flp: Jumping stance, 4 point stance Hands just outside shoulders Driving forward and into the tire and then push up about 45 Knee the tire as you switch hand to a push position Push over to land flat and push hard Super wide grip -Snatching the tire instead of cleaning the tire Continental tire flip Forearm shiver or shelf -Best for heavy tires c.) Common mistakes Sumo stance Deadlifting Bicep curling Uneven push over Time under tension d.) Accessory Lifts Front squat Zercher squat Power cleans Power snatches Lower body triple extension

5 Lower body triple extension plyos Contest conditions -Ask for a venue surface, tire height/width, and tred Soft belt or rheband belt Neoprene Chalk Train on a variety of tires Train with a variety of methods High volume, relatively heavy Low volume heavy weight within all techniques Speed Stone Load: Stand directly over and straddle the stone Reach hands deep with arms, hands, and elbows squeezing Hips high RDL Pull/roll into lap while stepping in, feet together Hips high and back Arms at 10:00 and 2:00 swim deep Rock hips back, throw hips in Triple extension while pulling stone up Look up On your toes at the height of extension/apex One motion Running load Shouldering stone c.) Common mistakes Deadlifting the stone Hips down Knees in Arms underneath Squat the stone up unless you re Zydrunas

6 d.) Accessory lifts Sandbags Zercher squat Front squat Wide stance RDL Good mornings Core work Note the rules of the event and the rule changes in the last year Height the stone you re loading to Time limit, stone diameter, and weight Hard or soft belt or rheband belt Neoprene Tacky Tacky removal Olympic weightlifting shoes Stone sleeves Work your weaknesses, pick or load Practice loading high Train transitions in series loading Go heavy

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