Back in December I was doing what most people do in that awkward period between Christmas and New Year, watching Strongman. This is a fairly new tradition for me, but one I have welcomed with open arms.

When I saw Iron Biby break the log press record with an impressive 229kg weight, I thought, would log press training benefit my own training?

What is a Strongman log?

During competitions, athletes use an actual log to perform the exercise, a Strongman Log is a speciality bar used for Strongman training to prepare for competitions. Unlike a traditional Olympic barbell, the log holds a more unique shape (like a log). It’s wider and harder to stabilise. But Strongman logs come with a neutral grip making it easier to hold onto during the lift.

How do you use a Strongman log?

During competition, the Strongman log is used during a clean and press movement, it’s similar to an Olympic lift, however you are using a different piece of equipment. This means not only do you require a large amount of full body strength, but it also requires power to get the log from the ground, overhead.

Strongman logs don’t just need to be used for a competition clean and press. If you’re training for a competition, you can practise derivatives of the movement such as a power or hang clean. You can also break the move into its different components.

What weight is a Strongman log?

Our logs are split into two sizes, a 10 inch diameter weighing 31kg and an 8.7 inch diameter weighing 25kg. The size you choose depends on your experience level and how heavy you can lift. There is the option to add additional weight with weight plates as you improve.

With a 2 inch Olympic sleeve, the log and take up to 300kg load (although you’d beat the world record then). This means there is more than enough space to increase the weight as you build strength. When adding plates, make sure you use collars for safety to keep the plates in place.

How to perform a log press

The log press is a fundamental part of Strongman training, whether you’re an aspiring Strongman/woman, or you want to mix up your workouts, it’s essential that you execute the movement with correct technique. It’s not an easy movement, but when you master it, you’ll feel like a true Strongman.

The Tuck

The aim of a log press is to get the log from the floor (or pads) overhead into a press position. First of all, you need to get the weight from the floor to your hips, this is known as the tuck. Starting in your deadlift position, pull the log up towards your hips.

Technique tip: The closer the log is to your hips the easier it will be to transition to the next movement. If the bar is lower on the thighs it is more lightly to slip, once in the hips, you should be able to sit comfortably in a squat.

The Clean

The next part involves getting the log from your hips to your shoulders. To do this, you need to shift to an upright position by thrusting your hips forwards whilst simultaneously squeezing your glutes. You should flick the log upwards so that your elbows are high and in-line with your shoulders and your wrists are straight. Make sure you are aggressive with the movement otherwise the log won’t reach your shoulders.

The Press

It’s the final part of the movement and the one that requires the most upper body strength. Bend your knees and push the log up so it’s over the crown of your head. Your elbows need to be locked out at the top for it to meet competition standards of a complete movement.

Cue: When doing the press, think ‘push through your nose’. This will help you to keep the bar close to your body instead of forwards, causing instability in your shoulders.

Remember, you don’t have to be a Strongman/woman to use Strongman equipment. The full body movements such as the log press require overall strength, power and good range of motion, all key components of many sporting activities. Exercises such as this will help increase both muscle mass and size. And bring you one step closer to being a Strongman.

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Tags: Exercise Type > Strength ; Misc > Workout