Hey guys, I'm trying to make the transition into strongman style training, and was wondering what you guys do for shoulder strength. I'm well accustomed to normal presses...but I didn't know I'd there were any specialty movements that you'd recommend. I have a keg half filled with water, sandbags, chains, tires, hammer, ropes, sleds, FW bars, and plenty of weights....just need a few pointers on what you guys would do.
Thanks!
Colby
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05-26-2012, 10:18 AM #1
- Join Date: Apr 2009
- Location: Lovelady, Texas, United States
- Age: 33
- Posts: 339
- Rep Power: 331
Strongmen: what do you do for shoulders?
I put the laughter in manslaughter!!! Just got off of a 100 lb. cut and a 55 lb. bulk. ALL TIME best: Bench: 505 Squat: 600 DL: 680 Arm circum. 19"
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05-26-2012, 10:20 AM #2
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05-26-2012, 10:32 AM #3
- Join Date: Dec 2010
- Location: Pennsylvania, United States
- Age: 36
- Posts: 1,541
- Rep Power: 8253
Normally you just make shoulder strength a focal point in your training. Then once you pick a competition you train the hell put of that exact event whether it's split jerks for max singles or DB medleys etc. I'd start with 5s or 3s then work to the single the closer the competition date gets.
445/365/525
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05-26-2012, 10:44 AM #4
- Join Date: Apr 2009
- Location: Lovelady, Texas, United States
- Age: 33
- Posts: 339
- Rep Power: 331
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05-26-2012, 10:56 AM #5
The main thing is change your training focus. The effort you put into that 470# bench needs to switch to overhead pressing. A strong strict press carries over good into all other forms of overhead events. There are quite a few top strongmen in Texas so you might be able to find a crew fairly close to you.
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05-26-2012, 11:05 AM #6
- Join Date: Apr 2009
- Location: Lovelady, Texas, United States
- Age: 33
- Posts: 339
- Rep Power: 331
I agree completely. In the last few months I've changed everything in my routine. I've bought and made all the strongman stuff I can, I've altered my diet, and I've been talking to some people about getting it started. Now it's just a matter of learning the ropes and progressing.
I put the laughter in manslaughter!!! Just got off of a 100 lb. cut and a 55 lb. bulk. ALL TIME best: Bench: 505 Squat: 600 DL: 680 Arm circum. 19"
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05-26-2012, 12:18 PM #7
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05-26-2012, 08:26 PM #8
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34254
Press a few times a week and bench only as assistance work to your pressing. I like to switch off weekly between log and axle, with a second session of strict pressing. I use floor press and cgbp as my assistance for my main pressing.
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My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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05-27-2012, 06:42 AM #9
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05-27-2012, 06:48 AM #10
Sorry to sort of hijack, but: What is the main difference in working with an axle when compared to a regular barbell? Could someone/I just toss fat gripz (or similar) onto a regular bar to mimic the thicker grip of the axle, or is it more about bar whip?
"If I am not pleased with myself, but should wish to be other than I am, why should I think highly of the influences which have made me what I am?" ~John Lancaster Spalding
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05-27-2012, 11:21 AM #11
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05-27-2012, 11:53 AM #12
- Join Date: Oct 2009
- Location: Charlotte, North Carolina, United States
- Posts: 6,057
- Rep Power: 34678
As others have mentioned there are a few gym lifts that will provide good carryover to your overhead pressing with strongman implements. These lifts include incline bench, strict press, and push press. It is also important to have good 'leg drive' (timing/technique/strength), and to be comfortable with the implements.
If you are training for strongman without a specific contest in your sights then I would do a mix of Axle Clean & Press, Log Clean & Press, and Thick Handle DB Clean & Press (can use a Fat Gripz on the DB). Cleaning the implements will help you to simulate contest conditions and almost every contest has one of these three implements.
Good luck with your training.Pro Strongman & Former National Champion
PR Gym Lifts -> Front Squat 515 Lbs / Deadlift 700 lbs / Strict Press 325 lbs
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