What is Strongman?

Strongman is a competitive sport in which the participants must complete various tasks that test their power and strength. Strength competitions of this kind are not new, but the popularity of strongman and strongwoman has grown significantly in recent years with more and more people taking part.

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How is Strongman different from other strength-based sports?

It’s true that Strongman has a lot in common with other strength-based sports, such as bodybuilding, powerlifting, and Olympic weightlifting, but there are some important distinctions that separate Strongman from the others. Bodybuilding is focused on aesthetic muscle appearance while Strongman concentrates on strength. And unlike powerlifting and Olympic weightlifting, where the lifts are always the same, Strongman events are unpredictable and not limited to prescribed movements or objects.

Events in a Strongman competition are not predetermined and may vary from competition to competition. However, most Strongman events fall into one of the five following categories:

1. Pulling
   This category includes all pulling motions. Think deadlifts for max weight or reps, axle (‘fat’) bar deadlifts, and car deadlifts. Truck pulls and the pulling of other heavy objects also belong in this category.
2. Pressing
   Pressing includes the opposite movements to the previous category. Truck pushes, log presses, and dumbbell presses are frequently occurring events.
3. Carrying
   In this type of event, the competitor must carry a heavy object, either for time or distance. The yoke carry is a classic example of a carrying event. Also frequently seen is the farmer’s carry with kettlebells, dumbbells, or other heavy (and sometimes awkward) objects.
4. Loading
   Loading events include the transferring of a given load from A to B. Typical events in this category include kegs, sandbags, or Atlas stones (heavy spherical stones) that must be lifted onto platforms of increasing height.
5. Flipping
   Flipping events generally involve a type of pull-into-push movement. Well-known flipping events are the tyre flip and, more recently, Fingal’s Fingers, a challenge in which competitors need to flip a series of heavy hinged poles.

Most tasks at a Strongman competition are short and only last between 30-60 seconds. Don’t be mistaken though, Strongman events are by no means easy as they are executed at a very high intensity.

Is Strongman right for me?

This might come as a surprise, but you do not need to be huge and heavy to start (or be good at) Strongman training. With male and female competitions, plus a range of weight categories, there’s a place for everyone in the world of Strongman. Much more important than your body composition is your willingness to work hard and improve. So, if you enjoy strength training, explosive movements, and are not afraid to get your hands dirty, Strongman might just be for you.

What does Strongman training look like?

Strongman training is usually consolidated around a hypertrophy-based exercise program. The short sets with heavy weights, usually lasting around 30-45 seconds, are very similar to Strongman events. Strongmen generally train three to four times a week, with each session lasting no longer than two hours. This might seem ‘not enough’, but it is important to realise that the high-intensity nature of Strongman training has a huge impact on the body. Rest and recovery are therefore an essential part of Strongman training. Insufficient recovery between sessions will increase the risk of injury and illness dramatically. If you want to take up Strongman training, but are unsure how to go about it, ask a specialised Strongman coach to give you guidance.

These gym substitutes will help incorporate Strongman training into your fitness regime. However, if you are serious about your Strongman training or want to compete, you might want to consider investing in some specialised Strongman equipment!