StrongMan Front Hold
Build immense isometric strength in your shoulders, core, and upper back with the StrongMan Front Hold.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of StrongMan Front Hold
Description
A strength training exercise where the individual lifts a heavy object in front of their body holding it at shoulder height.
Save StrongMan Front Hold to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do StrongMan Front Hold
- 01Setup
Stand tall with your feet hip-width apart, holding a heavy object (e.g., sandbag, log, plate) with both hands. Ensure you have a secure, neutral grip on the object.
- 02Setup
Brace your core tightly, slightly tuck your pelvis, and retract your shoulder blades down and back. Maintain a straight spine and a neutral head position throughout.
- 03
Inhale deeply, then exhale as you powerfully lift the object straight up in front of your body. Extend your arms until the object is approximately at shoulder height.
- 04
Hold the object rigidly at this height, maintaining fully extended arms and a strong, braced core. Focus on resisting any downward pull or sway from the weight.
- 05
Continue to breathe steadily throughout the hold, keeping your body stable and still for the prescribed duration. Slowly and safely lower the object back to the ground once the time is up.
Tips
- Focus on full body tension: Squeeze your glutes, brace your core, and tense your lats throughout the entire hold to create a stable base and transfer force efficiently.
- Control your breathing: While holding, take controlled, shallow breaths rather than holding your breath entirely, which can increase blood pressure and reduce endurance.
- Maintain shoulder position: Actively resist the weight pulling your shoulders forward or shrugging them up towards your ears; keep your shoulders packed down and back.
- Visualize stability: Imagine yourself as an unmovable statue, resisting any external force trying to pull the weight down or shift your body position.
Common mistakes
- Rounding the back: Avoid letting your upper back round forward under the weight; instead, actively pull your shoulder blades back and down to maintain a strong, upright posture.
- Shrugging shoulders: Do not allow your shoulders to creep up towards your ears; keep them depressed and packed down to protect your neck and engage the correct muscles.
- Bent elbows: Ensure your arms remain fully extended and locked out throughout the hold, as bending the elbows reduces the leverage and compromises the isometric challenge.
In the Ellim app, StrongMan Front Hold unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train strongman front hold?
Get Ellim — FreeQuestions
Is StrongMan Front Hold good for beginners?
StrongMan Front Hold is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for StrongMan Front Hold?
You need Weighted to perform StrongMan Front Hold. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for StrongMan Front Hold?
Focus on full body tension: Squeeze your glutes, brace your core, and tense your lats throughout the entire hold to create a stable base and transfer force efficiently. Control your breathing: While holding, take controlled, shallow breaths rather than holding your breath entirely, which can increase blood pressure and reduce endurance. Maintain shoulder position: Actively resist the weight pulling your shoulders forward or shrugging them up towards your ears; keep your shoulders packed down and back. Visualize stability: Imagine yourself as an unmovable statue, resisting any external force trying to pull the weight down or shift your body position.
What are common mistakes when doing StrongMan Front Hold?
Rounding the back: Avoid letting your upper back round forward under the weight; instead, actively pull your shoulder blades back and down to maintain a strong, upright posture. Shrugging shoulders: Do not allow your shoulders to creep up towards your ears; keep them depressed and packed down to protect your neck and engage the correct muscles. Bent elbows: Ensure your arms remain fully extended and locked out throughout the hold, as bending the elbows reduces the leverage and compromises the isometric challenge.
Related exercises
StrongMan Viking Press
Shoulders · Thighs · Weighted
Weighted Plate Standing High Front Raise
Shoulders · Weighted
Weighted Front Raise Hold
Shoulders · Weighted
Weighted Standing Shoulder Press
Shoulders · Weighted
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
Track every rep of StrongMan Front Hold.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store