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Strongman training is the ultimate form of functional training. The basis of Strongman training is lifting large, strange and especially heavy objects and/or moving them from A to B. Just like you do in everyday life. The aim of this training is to become as strong as possible. In this blog we talk about the benefits and discuss the most important Strongman exercises.
All forms of movement are covered: pushing, pulling, squatting, bending, twisting and walking - with weight. Strongman-training is based on "compound" movements. This means that you train several, large muscle groups at the same time. When you combine these moves with a heavy load with fewer reps and more sets, you'll see a huge improvement in strength. A heavy load also causes a higher release of the growth hormone. This in turn supports the build-up of lean muscle mass. The most important thing in Strongman-training is that it strengthens the core, where all movements come from. A strong core minimizes the risk of injury. Low back pain is a common complaint that usually results from a weak core and muscle overcompensation.
Strength and cardio
In addition to building muscle mass, Strongman-training is also ideal for improving endurance and burning fat. As described above, Strongman exercises target several major muscle groups at the same time. If you do this with a high intensity and little rest time in between, you will burn a large number of calories. This way you combine the best of both worlds: building muscle mass and burning fat at the same time.
Strongman training for all levels
Often when people think of Strongman training, they immediately think of big men throwing heavy rocks and pulling trucks. While this is certainly also a part of Strongman-training, this way of training can be adapted to each individual. So even if you are a beginner, you can start with Strongman-training. The movement patterns are taught with a weight that is suitable for your level. From there you build it up at your own pace.
Top 5 Strongman Exercises
Whether you're training for a competition or just want to get stronger, there are several Strongman exercises that will help you.
If you are new to the exercises, we recommend getting started with a professional trainer. This way you perform the exercises correctly. Below are the top 5 Strongman exercises:
Deadlift
Everyone knows the deadlift. The deadlift is popular with every type of lifter, including bodybuilders, powerlifters, Strongman and crossfitters. The deadlift builds strength and targets the hamstrings, quadriceps, glutes, hip flexors, lower back, abs, shoulders, and arms. In addition, this exercise is an excellent way to increase grip strength. The deadlift is performed with various equipment, such as the standard barbell with weights, but also with, for example, the Crossmaxx® BigBoy Sandbag.
Tire flip
The name says it all: you flip over a tire as many times as you can. The bigger the tire, the harder the exercise. The tire flip builds a lot of total body strength, muscle and endurance. Turning the tire over requires a similar stance and execution to squats and deadlifts. You activate the entire lower body and a lot of effort is required from the back, core, shoulders and arms. The Crossmaxx® Tire Flip is ideal for this because it takes up less space than a traditional tractor tire and is adjustable in weight.
Farmer's walk
While holding a pair of dumbbells, kettebells, or farmer's walk set, you walk a predetermined distance. The Farmer's walk requires you to hold onto the free weights/handles that are much heavier than you are used to. Mastering this exercise is an ideal way to build total body strength and endurance.
Sled push/pull
If you load a sled with different weights (depending on your level), you can pull the sled towards you or drag it with you with the use of a harness. Sled training builds raw upper body strength. At the same time, you train the lower body, especially the quadriceps. If you pull the sled over longer distances as quickly as possible, you also train your endurance. On our website you will find various sleds, such as the Crossmaxx® Power Sled, the Crossmaxx® Prowler Sled, the Crossmaxx® Compact Sled, the Crossmaxx® Magic Sled and the Crossmaxx® Yoke PRO.
Log clean & press
With the log clean & press you train core, shoulders, triceps and lats. This is a technical, rather complicated exercise, but very effective. The awkward shape and large size of the Crossmaxx® Strongman Log bar creates a fair amount of instability in the shoulders, especially when you clean the log bar. So this creates a powerful training effect for every muscle that contributes to the stabilization of the shoulder joint.
If you would like more information or if you have any questions about our Strongman products, please do not hesitate to contact us.
