Description
A functional fitness exercise where the user lifts an odd object (like a stone, sandbag, or keg) from the ground to a platform or over a bar.
How to Do StrongMan Loading
- 1Setup
Position the odd object (stone, sandbag, keg) directly in front of you, centered between your feet. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly out.
- 2Setup
Squat down with a flat back and chest up, gripping the object with a wide, cupping grip, ensuring your fingers are underneath as much as possible.
- 3
Initiate the lift by driving through your heels, extending your hips and knees simultaneously, pulling the object off the ground while keeping it close to your body.
- 4
As the object reaches your mid-thigh, quickly drop your hips and scoop it onto your upper thighs and abdomen, entering the "lap" position. Re-adjust your grip if necessary, getting your hands further underneath the object.
- 5
From the lapped position, take a deep breath and powerfully extend your hips and knees again, driving the object upwards and onto the platform or over the bar, using your chest and arms to guide it into place.
Tips
- Maintain a rigid torso and brace your core throughout the entire lift to protect your spine and transfer force efficiently from your lower body.
- Utilize a powerful hip drive, thinking of the lift as a deadlift or clean movement, to generate momentum from your legs and hips, not just relying on your back and arms.
- When "lapping" the object, do it quickly and efficiently; this brief rest allows for a grip reset and a stronger, more controlled second pull.
- Keep the object as close to your body as possible at all times to minimize leverage disadvantages and reduce unnecessary strain on your lower back and grip.
Common Mistakes
- ×Rounding the back during the initial pull or final load can lead to injury; maintain a neutral spine by keeping your chest up and shoulders back throughout the movement.
- ×Lifting with only your arms instead of using powerful leg and hip drive will quickly exhaust your grip and biceps; focus on driving through your feet and extending your powerful lower body.
- ×Failing to "lap" the object properly can make the second part of the lift much harder; ensure a quick, controlled transition of the object to your lap for a powerful second drive.
Variations
StrongMan Viking Press
Perform the StrongMan Viking Press to build powerful shoulders and triceps. This compound movement uses a unique press apparatus for maximal overhead
StrongMan Yoke Walk
Carry a heavy yoke for distance to build incredible full-body strength, core stability, and mental fortitude. Master this strongman staple for total power.
StrongMan Wheelbarrow
Build full-body strength and endurance with the StrongMan Wheelbarrow. Load heavy weight, lift with a neutral spine, and walk to challenge your core,
StrongMan Duck Walk
Master the StrongMan Duck Walk for incredible lower body strength and core stability. This challenging exercise builds immense power and endurance.
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