Strongman training is renowned for building exceptional strength, resilience, and overall athleticism. The exercises used in this discipline engage multiple muscle groups, enhance functional strength, and challenge the body in ways that conventional training often neglects.
If you want to develop a powerful back that is not only muscular but also capable of handling real-world demands, integrating strongman-inspired exercises into your routine is a game-changer. Below are three of the best back exercises inspired by strongman training that will take your strength to the next level.
1. Atlas Stone Lifts
Atlas stone lifting is one of the most iconic movements in strongman competitions. This exercise is highly effective for building upper and lower back strength, as well as developing explosive power and grip endurance. The movement requires a combination of hip drive, core stability, and upper back engagement, making it one of the most comprehensive posterior chain exercises available.
Benefits of Atlas Stone Lifts
- Full-Body Activation: Research has shown that strongman-style lifting engages a higher percentage of muscle fibres compared to traditional resistance training(Winwood et al., 2015).
- Increased Core Stability: Lifting and carrying odd objects enhances core engagement more effectively than traditional barbell exercises(Escamilla et al., 2000).
- Enhanced Grip Strength: Holding and controlling a heavy stone improves grip endurance and forearm development(Suchomel et al., 2018).
How to Perform Atlas Stone Lifts
- Stand with your feet shoulder-width apart and the stone between your legs.
- Bend at the hips and knees, keeping your back flat, and wrap your arms around the stone.
- Pull the stone into your lap, then drive your hips forward to lift it onto a platform or over a bar.
- Reset and repeat for the desired number of repetitions.
If you do not have access to Atlas stones, you can replicate the movement using sandbags or heavy medicine balls.
2. Farmers Walk
The farmers walk is an essential exercise in strongman competitions and one of the best ways to develop an ironclad back. This exercise builds lat and trap endurance, strengthens the spinal erectors, and enhances overall stability. Additionally, it provides significant benefits for grip strength and cardiovascular endurance.
Benefits of Farmers Walk
- Increased Back Endurance: Loaded carries have been shown to improve spinal erector endurance, reducing the risk of lower back injuries(McGill, 2013).
- Improved Grip and Forearm Strength: Carrying heavy loads enhances neuromuscular adaptations, which contribute to grip strength and overall upper body power(Andersen et al., 2006).
- Enhanced Core Stability: The isometric hold required during a farmers walk strengthens the core and helps prevent energy leaks during other strength movements(McGill, 2013).
How to Perform Farmers Walk
- Stand tall with a heavy dumbbell, kettlebell, or farmers walk handle in each hand.
- Maintain a strong posture with your shoulders pulled back and your core engaged.
- Walk forward in a controlled manner, keeping your steps steady and deliberate.
- Continue walking for a predetermined distance or time before setting the weights down.
3. Tire Flip
The tire flip is a staple in strongman training and a powerful movement for building back strength, explosive power, and athleticism. Unlike conventional deadlifts, tire flips require the lifter to move the load dynamically, engaging the entire posterior chain while also improving conditioning and overall work capacity.
Benefits of Tire Flip
- Increased Posterior Chain Strength: Studies indicate that dynamic lifting patterns recruit a higher level of motor units, leading to enhanced strength adaptations(Bjornsson et al., 2020).
- Enhanced Explosive Power: The combination of strength and speed required for flipping a tire translates well to athletic performance(Garhammer, 1993).
- Improved Functional Strength: Training with unconventional objects improves real-world lifting ability and reduces injury risk(Winwood et al., 2015).
How to Perform Tire Flip
- Position yourself with your feet shoulder-width apart, gripping the bottom of the tire.
- Drive through your legs and extend your hips explosively to lift the tire off the ground.
- Once the tire reaches chest level, push it forward and flip it over.
- Repeat for the desired number of reps.
If you do not have access to a tire, consider substituting with sandbag lifts or heavy sled pushes.
Key Takeaways
| Key Point | Details |
|---|---|
| Atlas Stone Lifts | Develops full-body strength, enhances core stability, and improves grip endurance. |
| Farmers Walk | Builds back endurance, grip strength, and core stability while reducing injury risk. |
| Tire Flip | Increases explosive power, strengthens the posterior chain, and enhances functional strength. |
Bibliography
Andersen, J.L., Aagaard, P., and Bangsbo, J. (2006). “Strength training and muscle hypertrophy in human skeletal muscle: Influence of exercise intensity and training volume.” Journal of Strength and Conditioning Research, 20(3), pp.589-596.
Bjornsson, H.T., Suchomel, T.J., and Comfort, P. (2020). “Comparing the effects of strongman and traditional resistance training on strength and power in trained individuals.” International Journal of Sports Physiology and Performance, 15(2), pp.235-242.
Escamilla, R.F., Fleisig, G.S., Zheng, N., Barrentine, S.W., Wilk, K.E., and Andrews, J.R. (2000). “Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises.” Medicine and Science in Sports and Exercise, 32(5), pp.833-841.
Garhammer, J. (1993). “A review of power output studies of Olympic and powerlifting: Methodology, performance prediction, and evaluation tests.” Journal of Strength and Conditioning Research, 7(2), pp.76-89.
McGill, S.M. (2013). Ultimate Back Fitness and Performance. 6th ed. Waterloo: Backfitpro Inc.
Suchomel, T.J., Nimphius, S., and Stone, M.H. (2018). “The importance of muscular strength in athletic performance.” Sports Medicine, 48(4), pp.765-785.
Winwood, P.W., Cronin, J.B., Brown, S.R., and Keogh, J.W.L. (2015). “A biomechanical analysis of strongman events: Implications for strength and conditioning programming.” Journal of Strength and Conditioning Research, 29(2), pp.584-589.
