Doing my first ever strongman competition soon and need some help

[malcore1991]

These are the events:

1. THICK- DUMBBELL CLEAN AND PRESS (maximal weight)
2. PARTIAL SQUAT (Endurance Ladder)
3. AXLE DEADLIFT (Medley of 6)
4. "HERCULES HOLD" (timed)
5. SANDBAG LOAD (6 Sandbags, 48 to 54" platform)

I have two questions.

1) For the partial squat, is it basically just unracking it, squatting down and then squatting up or does the bar rest on something once your at the bottom of the squat? I'm assuming the former, and expecting to be raped in that event (more than the others)

2) For the hercules hold, the weights are either 90lbs or 100lbs each hands depending on my weight class. Is this the same as holding two dumbbells of equal weight?

These are the rules for the two events I have questions on:

Partial-Squat medley
12" squat, monolift with chains 12" below top of monolift hooks will be used (instead of yoke).
Athlete will obtain rack height prior to start. Barbell must visibly rest partially on bottom of chains (no
touch-and-go or bouncing off chains) for rep to count. Any stance allowed. "Good-morning" style allowed.
Weights will increase by 50 lbs until time limit expires or athlete can lift no more. Athlete must perform lift
with every increment. 2-minute time limit expected, heaviest squat will be recorded.
LW Starting weight: 400; MW starting weight: 450; HW starting weight: 500
LW Masters: 350, HW Masters 400
Equipment allowed: Knee wraps OR sleeves, 3.5-meter limit on knee wraps, any manufacturer, ONE pair
only, Wrist wraps, elbow sleeves/wraps, Belt
Equipment NOT allowed: Squat suits, supportive briefs, erector shirts

Hercules Hold (timed)
Rolling-thunder handles (2" handle) set at shoulder height
LW:90/hand MW:100/hand HW:110/hand
Master's LW:90/hand Master's HW:90/hand
Equipment allowed: Chalk, Belt, wraps
Equipment NOT allowed: Anything else

[Blindead]

You're doing a squat in chains. The bar is inside the chains, which are suspended, and at the bottom of the squat (12'' down) the bar will touch the chains. You have to pause for a bit there.

And in the Hercules Hold you generally are holding them out to the sides, and trying to keep them from falling over.

[malcore1991]

You're doing a squat in chains. The bar is inside the chains, which are suspended, and at the bottom of the squat (12'' down) the bar will touch the chains. You have to pause for a bit there.

And in the Hercules Hold you generally are holding them out to the sides, and trying to keep them from falling over.

ok thanks for the answer on the squat I think I have a visual of how it will be, but for the Hercules Hold, what I meant to ask is, is it the same difficulty as just holding dumbbells?

I know what Hercules Hold is, but there's no way I could build a contraption to train for such an event

[Blindead]

I have no clue.

[endpoint]

you could use the handles, attach rope to them, hang the rope over a bar and attach weight at the other end.


But if it was me. I would just hang off a chin up bar with one hand for time

[PAS08]

the hercules hold is with rolling thunder handles (2 and 1/2in thick, not 2in) so it's not like a dumbbell, you need to have strong thumbs and wrists for the event - a regular hercules hold would be much easier than holding onto a dumbbell of equal weight because the hercules hold handles dont try to roll out of your hand

Since three of these events are thick bar grip related, any time you have should be spent working your grip - if you have no rolling thunder handles or axle bar, do thick towel grip hangs/pull ups, thick plate pinching and holds gripping one end of an olympic bar (put the bar in a rack, load it with weight and lift gripping the 2in part with each hand)

[endpoint]

Fat gripz