Strongman: Most effective old school strength training

Sushant Kumar
Jul 22 · 3 min read

Lot of us must have seen Rocky IV & get goosebumps whenever you re-watch the movie specifically the old school training which rocky underwent in Russia. So how many of us are willing to learn Rocky Balboa esque training? I am sure almost every one of us. I am going to share some high energy & strength exercises using old school methods. So how does strongman exercises fare-up :

1.)Functional strength: It is agreed that within controlled environment deadlift & squats are considered to functional & real strength booster. However in reality the functional strength goes beyond gym weight lifting. The real test lies in picking up odd objects such as climbing stairs with both hands full of groceries or shifting /moving furniture. In such movements, you always think workout in gym was useless. Therefore, strongman training does offer some benefits.

2.) Max Lifts: Lifting awkward & unusual stuff makes traditional weight lifting easier. When you pick up odd-objects, you generally do that by moving away from the body unlike barbell training wherein you hold rod close to your body for increased power & strength. Such old school training helps build strong core.

3.) Variety: It is a perfect tool to confuse your body & keep your muscles guessing. Practicing less efficient moments makes efficient moments easier.

4.) Body building Benefits: So if you are assuming that the only way to get bigger & strong is by lifting weights like body builder in gym you are mistaken. Strongman training elicits endocrine response which acts as a stimulant. The pituitary gland releases growth hormones which leads to growth of bones, muscles & tissue production. As such strongman can make your muscles grow.

Some Strongman exercises which all fitness aspirant should try

1.) Tire flip

Tire flips cover all-your core, back, legs, arms, and shoulders. Follow the following steps for the flip:

a)Start with the tire flat on the ground. Place your fingers under the tire. Your hands and feet should be shoulder-width apart.

b)Squat down deep, bending at the knees. As you return to a standing position, pull the tire up. Make sure to use your whole body

c)The momentum you create should allow you to change your hand position from a pull to a push. Push the tire forward. Once it is flat, repeat the process.

2.)Sledgehammer on tire

Get your sledgehammer ready and pound that tire. Use a weighted sledgehammer to lunge back, squat, and hit the tire, repeatedly. Do to 10–12 reps on each side.

3.) Sandbag Run

This is an awesome exercise for strong core & full body strength.

a)Fill a sandbag with sand.

b)Grab the top of sandbag with your strong hand and the bottom of it with the opposite hand.

c)Pull it off the ground up to your chest, over your hips, and lean back with it against your chest and stomach.

d)Run as fast as you can while holding the sandbag, maintaining a leaned-back torso throughout.

4) Lateral Jump around the tire

Jump from one outside part of the tire, into the inner hole of the tire, and then out to the other outside part of tire.

5) Back And Forth Tire Flip

Pump into the hole of the tire.Then jump forward of the tire, landing on the opposite side you came from. Finally you turn to face the tire and prepare to flip it in the direction you came from. Repeat for 12 flips

6) Pop Squats

Lay the tire flat on the ground. Stand in the hole in the center of your tire. Bend your knees slightly and hop upward to land on the tire in a 90-degree squat with both feet on opposite sides of the tire. Hop upward again, returning to a standing position within the hole of the tire. Do 12 reps.

Sushant Kumar

Written by

Corporate finance professional turned Entrepreneur, Sushant is a fitness enthusiast, adventure & trekking enthusiast

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