How to do Strongman Training in the Gym By Franz Snideman, RKC
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1 How to do Strongman Training in the Gym By Franz Snideman, RKC For the last couple of years the fitness industry has seen a return of old strongman training techniques. Strongman training is brutal, challenging, character building, effective and fun. As strongman training continues to gain popularity we will start seeing many new cool strongman tools come into the market. But here s the challenge, not everyone will go out and buy farmers walk bars, atlas stones and 400 pound tires. So what can the fitness minded guy (or gal) who wants to integrate strongman training into their current program do in the gym today to reap the many benefits of this training? Strongman training is essentially lifting object as Charles Staley puts it that are not cooperative. In other words, find ways to make weight feel awkward and challenging. The following 5 exercises will challenge you and can be done with basic gym equipment of barbells, weight plates, dumbbells, weight benches and if available, a climbing rope. 1. Overhead Barbell Stepping Keep bar directly over you head so that the weight travels efficiently through your entire skeletal structure Step front to back and back to front up to 5 times per leg Step laterally from side to side up to 5 times per leg Copyright Focus this one is brutal! Keep abs tight / breathe shallow / keep some air in you midsection as this will help you
2 2. Dumbbell Moving Place 5 to 6 sets of heavy DB s on floor Deadlift one pair and farmer s walk them 10 to 15 yards. Return and grab another set. Continue until entire row of DB s is moved. Perform 1 to 2 times. To make it interesting, time yourself and try and beat your time on second set
3 3. Tug of War You ll need a partner for this one, and of course, a rope. If you do not have access to a rope, I recommend using a very large beach towel. The towel obviously might rip, especially if you or your partner is strong. Oh well. Place something (half foam roller in photo) as a marker. Whoever pulls the other person over the marker wins that round. Perform 3 to5 rounds. 4. Barbell Farmer s walk This one is a classic. Deadlift the barbell and with posture upright, start walking. 30 seconds to one minute should be enough.
4 When your grip fatigues, set it down. Use good judgement, as the wingspan of a barbell is usually 7 feet. The area should be fairly open and ideally free from tight fitting hallways and lots of machines. You can always use a weight plate and perform the overhead version of the farmer s walk. 5. Partial Deadlift with Weight Plates Place 2 to 4 (or as many as you can handle) weight plates on a bench. Push hips back, get your hands underneath the plates. Keep weights touching your thighs at all times 4 to 6 reps. Keep the quality high. This movement is awkward. Here is a sample workout you could use: Workout Circuit one: Partial deadlift 1 x 5 reps Tug of war - 1 x 3 reps(3 competitive rounds) Overhead walking with weight plate 1 x 60 seconds Circuit two: Perform 3 to 5 times / rest 2 to 3 minutes between circuits DB Moving 1 round with 5 to 6 sets of DB s
5 Overhead Barbell stepping 5 step backwards and forwards (10 total) Perform 3 to 5 times / rest 2 to 3 minutes between circuits Franz Snideman is a Strength Coach located in La Jolla, California. He and his wife Yoana own and operate Revolution Fitness Center, a training facility dedicated to hardcore strength and conditioning. To learn more about Franz s training principles please visit For more articles & interviews on how to train Underground, visit
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