Most people think that Strongman exercises are just extreme weightlessness, given the types of exercises associated with these competitions, such as lifting various objects and carrying over a distance, pushing and pulling various objects and pressing, not surprised things over your head. However, all these types of movements can be modified to suit your typical fitness customer. Take a look at the following exercises, which can be a fun way to add a strongman twist to your client's workout programs to keep them moving and getting stronger.
One Arm Push Press
Typically with a large "circus" dumbbell in competitions, the one arm press represents a unique core challenge for clients and an opportunity to teach proper core stiffening techniques.
- Spread your feet shoulder width apart and hold a dumbbell in front of your shoulder with a neutral grip. The elbow should be directly under the dumbbell.
- Splint through the legs, glutes and abdominal muscles.
- Initiate a quick jump or backlash through the hips and legs as if preparing for the jump to accelerate the dumbbell.
- Follow through and push the weight into the lockout overhead. Do not bend or extend your upper body sideways.
- Lower the dumbbell with control to the original neutral position in front of the shoulder. Dip the hips and legs again to bring the weight back into position.
Additional tips: Teaching clients through the free arm helps them to support the core and apply power to the dumbbell. Pull Over Arm
Arm-to-arm pull exercises target the muscles of the upper back and the handle. They also train the core and hips to rotate and resist rotation.
- You can pull a sled or use a training partner as a resistance. Start by standing over the end of a combat rope attached to an object at the opposite end.
- Bend your knees and push them slightly forward. Support the core and pull out the rope with both hands.
- Begin pulling the rope with one hand while continuing to grasp the rope with the other.
- Changing hands until the object or person has gone a certain distance or you no longer have a rope to pull.
Additional tips: Change this exercise by changing the position from a standing position to a high kneeling, half-kneeling, or sitting position.
Pushing and Pulling
Not everyone has to push a truck or pull a commercial jet. These types of movements are often limited to conditioning work, but short, heavy sets are a great tool for those who do not have the flexibility to do other movements. These movements require very little eccentric loading, so clients can not feel as much pain as other lower body strength exercises.
- Support the nucleus like a squat or deadlift.
- Whether forward or backward, slowly and gently start to accelerate.
- Encourage customers to keep a constant pace for a certain duration or distance.
Additional tips: If there are no sledges in your facility, customers can push their backs through squats or put their hands on their shoulders. In this case, the participant who is resisting experiences a more eccentric load.
Picking up objects and carrying them for distance or time builds functional strength. The walk of the farmer increases the ability to work, core strength and grip. This really functional exercise will help to prepare the clients for the heavier lifting in all other exercises.
- Deadlift a pair of dumbbells or kettlebells from the floor into a high standing position
- Hold the midsection with the rib (19659006) Instruct your clients to continue breathing while they walk and maintain a good posture.
Additional Tips: When space is limited, marching calls for the core, shoulders and grip.