StrongMan Apollons Axle

Description

How to Do StrongMan Apollons Axle

1. 1
   Setup

   Stand with feet hip-width apart, barbell centered over your mid-foot. Hinge at your hips and bend your knees to grasp the thick barbell with an overhand, double-pronated grip, hands just outside your shins.

2. 2
   Setup

   Ensure your back is flat, chest up, and shoulders slightly in front of the bar. Take a deep breath, brace your core, and prepare for the initial pull.

3. 3

   Initiate the lift by driving through your heels, extending your hips and knees simultaneously to pull the bar off the floor. Keep the bar close to your body as you stand erect, shrugging your shoulders and pulling the bar into the clean position.

4. 4

   Explode upwards, driving the bar from your shoulders to an overhead lockout. Finish with elbows fully extended and the bar directly over your head, maintaining a tight core and stacked joints.

5. 5

   Control the descent by lowering the bar to your shoulders, then guiding it back to the floor with a controlled hinge at the hips and bend in the knees.

Tips

• Due to the thick bar, focus on a hook grip if possible, or use ample chalk to maximize friction and prevent the bar from slipping, especially during the clean.
• Think of the Apollon's Axle as a deadlift followed by a clean, then a press; master each segment individually before combining them for a smoother, more powerful lift.
• Maintain a rigid core throughout the entire movement, from the initial pull to the overhead lockout, to protect your spine and efficiently transfer force.
• Take a large breath and brace before each major phase (deadlift, clean, press) to create intra-abdominal pressure, enhancing stability and power.

Common Mistakes

• ×Lifting with a rounded lower back places excessive strain on the spine; always maintain a neutral spine by keeping your chest up and engaging your lats during the deadlift portion.
• ×Failing to properly rack the bar on the shoulders during the clean results in the bar dropping or an unstable catch; ensure a powerful hip drive and a quick elbow rotation to securely receive the bar.
• ×Relying solely on arm strength for the overhead press instead of using leg drive is inefficient; powerfully extend your knees and hips to generate momentum before pressing the bar overhead.