Page 35 - 02ed2018
P. 35
Yoke Carry: Unlike the carries mentioned above, the yoke walk is a posterior
load, with the weight resting on your back and shoulders. To simulate the
yoke carry, load a heavy barbell and place it on your back. Heavy holds are
great for core stability, but walking with the weight on your back is ideal for
competition training.
Farmers/Frame Carry or Hold: The farmer’s handles and frame are gripped
from the side of the body and deadlifted to a standing position. At this point,
they will either be carried or held in place. The best way to prepare for these
events is with a trap bar or heavy kettlebells. In competition, the weight will be
very heavy, probably close to a max deadlift. These events are an excellent
test of both physical and mental strength.
Tire flips: This is the event that is difficult to simulate in the gym. If you know
that this event is going to be in your competition, find a tire and start flipping.
Pulling Events
If you ask the average person what they know about strongman, they will
probably say “aren’t those the guys who pull trucks?” Pulling events are
always a crowd favorite, so you better step up your game. The key in this
event is to stay low and keep moving. Once the wheels start turning,
momentum will be in your favor, but it is hard to start again once you stop.
Truck pull events can either be a harnessed pull with the truck behind you, or
a seated pull facing the truck. They are typically a set distance for time. The
best way to train this event is to put a car or truck in neutral, harness yourself
to it, and pull. If that isn't an option, sleds are a great alternative. You can find
inexpensive options online if your gym does not have a sled.
Train What You Can, Expect the Unexpected
This is not an all-inclusive list of events, but part of the fun in strongman is
expecting the unexpected. Your first priority in strongman is being
strong. Without strength, you will not get very far. Focus your training around
the deadlift, overhead press, and squat. Use weighted holds and carries for
core strength, and your assistance work should include cleans, rows, curls,
abs, and grip work.
For specific training plans, check out these programs:
