Functional Strength

**Kane Fan** · 12-15-2002, 01:28 AM

could you guys list some lifts that are good for functional strength?
if you'd list your personal top 5 would be great so I can get everyones input

so far I've HEARD that Drag Curls are good for it (going to find out as I will be adding them to my workout)

also I would imagine deadlifts are good and farmers walks

what else we got?
I want to be massivly strong

think this could find it's way to becoming a sticky?

**Kane Fan** · 12-15-2002, 01:34 AM

man I just had a strange idea
I dunno how this would be for functioning strength or in general but what if you did a program like this

O lifting
P lifting

Clean and Jerks
Squats
Deadlifts
Bench Press
Snatch

how would that be for a workout?
would it build good functional strength
it seems like biceps and lats might be a tad left out
any thoughts?

**Deejay_Spike** · 12-15-2002, 02:17 AM

that would be great for functional strength.

i'd also add power cleans and chins.

that would be great.

BUT if you want the cr�me de la cr�me regarding functional strength... read Renegade Training by Coach J. Davies

**brute strength** · 12-15-2002, 02:49 AM

http://www.bodybuilding.com/fun/schultz26.htm
http://www.tc.umn.edu/~keen0018/routines.htm

**brute strength** · 12-15-2002, 03:09 AM

http://www.strongerman.com/articles.html

may want to add zercher squats to the list

**pazza** · 12-15-2002, 03:30 AM

ABS!!!!!!!

if you have very strong abs you will be a very strong person.

The power of rotation!

I would say Wood Chops as the top as exercises along with Saxon Side Bends.

**Monte Cristo** · 12-15-2002, 01:52 PM

Unless you have some coaching, the olympic lifts are difficult to learn. If you
don't have coaching I would substitute
the power clean and push press for the
C&J and the power snatch for the olympic
style snatch.

Don't get me wrong, the Olympic lifts have produced some of the strongest people the world has seen, but
you cannot improve functional strength if
you are injured.

You can do yourself a lot of good with the excercises listed in this thread, but you can and should change excercises or hand or foot positions on what you do.
The body adapts quickly to an excercise
and gains slow down. You need to cycle
rep schemes also.

Functional strength means that one is
strong in many areas and not just competitive lifts. Variety work on basic
excercises is key.

I have heard it put this way, that for
strength, lifting on your own to feet
with you own two hands is best.

Also, in most every excercise or demonstration of strength, if you can't
hold onto it, you can't lift it. Work your
grip, wrists and forearms.

**Deejay_Spike** · 12-15-2002, 02:06 PM

Monte Cristo, that is one hell of a good post! one of the best i've seen!

btw, you inspired me to change widths, foot positions and stuff meself !

that proves that post count has nothing to do with the quality of what you say.

**Powerlifter16** · 12-15-2002, 03:42 PM

List of my favorite functional strengh exercises:

Clean and Press
Snatch
Powerclean
Split Clean
Clean
Tire flips
York Carry
Farmers Walk
Deadlift
Turkish Getups
Seated Z-lift
Standing Z-lift
Military press
Jump Squats
Old fashion hack squats
Db snatch
Straight leg deadlift
Saxon Bends
Overhead Squat
Rock Carry
Snatch Deadlifts

thats just a small list of my favorite exercieses!!!

**Kane Fan** · 12-15-2002, 11:32 PM

sticky sticky sticky sticky !!!

thanks for all the advice guys this is sweet as ****

I liked that strongerman.com thing I love bears and there are lil bears along the side

I don't know what a lot of these lifts are

farmers walk I know
what's a york walk
for instance

**Monte Cristo** · 12-16-2002, 04:31 AM

Deejay_Spike

Thanks!

******
Kane Fan, I am guessing here, but I think
the poster meant, Yoke carry, not, York carry,

Couple of links:

http://www.bodybuilding.com/fun/strongman22.htm

http://www.fitlike.net/gym/strongman/wism/rules.htm

Basically, in the Yoke carry the lifter has a
bar across the shoulders with weight suspended from the bar at either end.
The lifter then walks/runs a course for time. ( A barbell loaded in the usual way would NOT be suitable because the center of gravity is too high and walking, let alone running, would be dangerously unbalanced.)

This event has often been featured
on the TV broadcast of the Worlds Strongest Man Competition. I would
be very careful if I tried that one and work up slowly.

**Monte Cristo** · 12-16-2002, 05:01 AM

Photo of Yoke walk.

http://www.strongestman.com/photos/ness02/cdoyle5.jpg

**zackdarnell** · 12-16-2002, 07:21 AM

A photo of me, doing the yoke walk w/ 450:

**sizz** · 12-16-2002, 08:02 AM

Originally posted by zackdarnell
A photo of me, doing the yoke walk w/ 450:

cool.. how much did the yoke cost? what are your lifts?

**zackdarnell** · 12-16-2002, 08:27 AM

Originally posted by sizz
cool.. how much did the yoke cost? what are your lifts?

I was at a friends house, so I dont know how much it cost him. I'm a powerlifter, and this is the first time I trained any strongman events (it was on Saturday). My lifts are:
Squat- 485
Bench- 295
Deadlift- 475

All done about 3 weeks ago, all are gym lifts. I've got more pics from my day of strongman tarining...if you like, I can post them all in a new thread.

**zackdarnell** · 12-16-2002, 08:53 AM

Here is my list of functional strength exercises:
Deadlift
Squat
Bench
PowerClean
Push Press
Any strongman events (yoke walk/tire flip/atlas stones/Viking Press/log press/farmers walk/etc.)

**Deejay_Spike** · 12-16-2002, 09:31 AM

yeah that would be cool Zack! Glad to have you here man

**zackdarnell** · 12-16-2002, 09:34 AM

Originally posted by Deejay_Spike
yeah that would be cool Zack! Glad to have you here man

Glad to be here. I'll post in another thread.

**p0w3rlift3r** · 12-16-2002, 08:15 PM

most strength in the real world comes from pulling or holding things, just keep that in mind...how much a day do you use your biceps?? now how much do you use your triceps?? biceps are worked more, alot more.....someone may curl 440 very doubtful anyone will ever do an exstension with that much weight however i'm sure it could be done

**firstmark** · 12-16-2002, 09:08 PM

p0w3rlift3r is correct biceps strength is essential for real world activities as are strong fingers and wrists. Even the ability to do pec dec with lots of weight carries over into hugging things to pick them up. In every day life few people ever work their triceps very hard but they certainly do work biceps.

Functional strength Exercizes I would consider to be

Keg deadlift, upright row, and carry from handles

Weightstack deadlift

Spider Deadlift

Atlas Stone lifts

Heavy one arm upright row, for being able to lift any dumbell up to a platform or counter to show off with ease.

Farmers walk with two dumbells

Farmers walk with one dumbell

Heavy trash can carry using a giant trashcan used by automated garbage truck machines. Fill it with great sums of weight lift it up and carry from handles.

One arm claw lifts where you pick up things with your fingers almost fully extended and your palm down. When you can pick up a mini cannonball or other heavy item this way you will have functional strength no?

One arm roof shingle bundle lifts with pinch grip.

One arm roof shingle bundle deadlifts and raise where you put it up on a platform.

Whellbarrow runs with heavy things

One arm wheelbarrow runs or working towards that by moving one arm off one handle and only as a support for the other arm.

And of course you have exotic functional strength exercizes too like the buger flick for distance

Also things like shoveling, and splitting thick logs axe swing by axe swing.

Thick firewood carry and the multiple small firelog carry for balance and stabalizers.

Keep in mind that almost all deadlift activites in the real world of odd shaped items involve the biceps a great deal.

**Kane Fan** · 12-16-2002, 11:11 PM

thanks guys this post is awsome
now if only it would become......

STICKY!!!!

is there a place to buy atlas stones or do you have to use plaster and make your own?
I saw a link about making one of plaster or cement awhile ago

**firstmark** · 12-16-2002, 11:21 PM

Check out http://strongmanequipment.com/steel_stones.cfm a steel round atlas stone that you can add weight to. They even rent molds so you can make your own atlas stones.

Also see http://www.atomicathletic.com/shop/t...roducts&grp=43

**p0w3rlift3r** · 12-17-2002, 01:14 PM

just keep it bumped for awhile it isn't sticky material

**firstmark** · 12-17-2002, 07:17 PM

Anybody ever done keg hammer curls or keg upright rows?

**zackdarnell** · 12-17-2002, 07:39 PM

Originally posted by firstmark
Anybody ever done keg hammer curls or keg upright rows?

Do you mean doing curls and upright rows with a keg? I havent, but any keg work (other than drinking) is excellent for strength.

**firstmark** · 12-17-2002, 07:50 PM

Yes with a keg I tried the movements with an empty keg and they are doable.

**Kane Fan** · 12-17-2002, 09:04 PM

: O (
is too sticky material

**firstmark** · 12-17-2002, 10:20 PM

Has anyone ever tried moving large "single occupant" reclining furniture chairs by yourself. Lifting like that is unique too.

**Kane Fan** · 12-18-2002, 11:21 PM

yes
I once wowed a group of friends by personally carrying a big stuffed chair over/on my head
couldn't get it in the door myself tho
carried it pretty far actually
from one appartment to the other
was helping them move

**firstmark** · 12-19-2002, 12:12 AM

Now if one could rig a place to put weights on such a chair I think a new cool form of progressive exercize can be done.

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