Keg Carrying: Strongman Exercises

I love this strongman exercise for a number of reasons. First, keg carries train the upper back and hamstrings like nothing else. It’s a truly functional exercise, not the “ball and band” BS that you find in those crossover physical therapy clinics falsely titled “Sports Performance Centers”. Next, this is anaerobic, cardio-pulminary conditioning at it’s finest. Leave the stationary bike, …

Tire Flip: Strongman Exercise

Another classic Strongman Exercise and event, tire flipping, is a great exercise for building the essential “Triple Extension” and explosive capacity so coveted by athletes and strength coaches worldwide. Not only will this exercise make your body as strong as Milo’s but it has the incredible capacity to build mental toughness in it’s participant. Nothing make you a stronger man, …

Dumbell Tricep Extensions – Arm Exercises

Main Muscle Worked: Triceps Other Muscles Worked: Forearms Equipment: Dumbbells Mechanics Type: Isolation Tips: Hold a dumbbell with both hands at the end, raise over to arm’s length. Stand straight up, with your head up and your feet about 16 inches apart. Your palms should be facing up and gripping the dumbbell around the top plate. Keep your arms close …

Hammer Curls – Arm Exercise

Main Muscle Worked: Arms Other Muscles Worked: Forearms Equipment: Dumbbells Mechanics Type: Isolation Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are …

Seated Dumbbell Curls – Arm Exercise

Main Muscle Worked:Arms Other Muscles Worked:Forearms Equipment: Incline Bench, Dumbbells Mechanics Type: Isolation Exercise Advice: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the …

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Dumbbell Curls – Arm Exercises

Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbells Mechanics Type: Isolation Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are …

Barbell Curl – Arm Exercise

Main Muscle Worked:Biceps Other Muscles Worked:Forearms Equipment: Barbell Mechanics Type:Isolation You can perform regular barbell curls by grasping a barbell with an underhand grip, and with your hands separated by a shoulder-width distance. In the initial position, shown in Figure 1, you should be standing up straight with a shoulder-width stance and with your shoulders squared. Allow the barbell to …

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Stones and Kegs Loading: Strongman Exercises

Stone loading is a classic strongman exercise. There is nothing more RAW and Primal than picking up a heavy stone. In this video I am completing a “Medley” of strongman stones and kegs onto a 48″ platform. Technique: Just pick it up! Seriously, some pointers for lifting stones are: make sure you can get your butt low! If you’ve got …

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Neck Harness

Main Muscle Worked:Neck Other Muscles Worked: traps Equipment:neck harness Mechanics Type:Isolation I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as …

Behind the Back Shrugs – Back Exercise

Main Muscle Worked: Traps Upper Back Other Muscles Worked: traps Equipment:Barbell Mechanics Type:Isolation Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back …