Strongman training has gained popularity in recent years as a unique and effective way to build strength and conditioning. This type of training involves the use of various implements and equipment that challenge the body in functional and unconventional ways. While commercial strongman equipment is available, many enthusiasts also turn to DIY (Do-It-Yourself) solutions to save money or tailor their equipment to specific needs. In this article, we will explore some common strongman training implements and DIY options that can elevate your workouts.
Tire Flip
The tire flip is a quintessential strongman exercise that targets the whole body, emphasizing explosive power and core strength. To perform this exercise, you’ll need a large tractor or truck tire. If you have access to one, simply find a stable area outdoors where you can flip the tire without causing damage. A grass field or a rubber mat can serve as a protective surface. When flipping the tire, make sure to maintain a strong grip, engage your legs, and generate power from your hips.
Sledgehammer and Tire Training
Another popular strongman training implement is the sledgehammer and tire combination. This exercise develops upper body strength, core stability, and rotational power. Find a sturdy tire and secure it in place. Then, using a sledgehammer, strike the tire repetitively from various angles. This movement pattern simulates the rotational power required for many strongman events, improving your ability to generate force and control your body during complex movements.
Farmers’ Walk
The Farmers’ Walk is a fantastic exercise for building grip strength, forearm development, and overall conditioning. To perform this exercise, choose two heavy objects of equal weight, such as dumbbells, kettlebells, or even buckets filled with sand. Pick up the objects and maintain a straight posture as you walk for a designated distance or time. Farmers’ Walks can be done indoors or outdoors, making them easily accessible to anyone.
Atlas Stones
Atlas Stones are large, spherical stones that are lifted from the ground onto various platforms of different heights. This exercise primarily targets the lower back, glutes, and legs. While commercial Atlas Stones can be expensive and require significant storage space, a cost-effective alternative can be made using a large rubber exercise ball and concrete mix. By following DIY instructions available online, you can create your own Atlas Stones tailored to your preferred weight range.
Sandbag Training
Sandbag training is a versatile and cost-effective way to introduce strongman-style workouts into your routine. A sandbag can be easily created by using a heavy-duty duffel bag or military-grade bag and filling it with sand or other weights. Sandbag carries, cleans, and presses engage multiple muscle groups simultaneously, providing a full-body workout while improving functional strength and stability.
DIY Equipment Considerations
When considering DIY strongman equipment options, there are a few key factors to keep in mind:
Safety: Prioritize safety by ensuring all equipment is sturdy and secure before use. Faulty or unstable equipment can lead to accidents and injuries.
Weight Adjustability: If possible, choose DIY equipment that allows for weight adjustments. This flexibility allows you to progress by increasing the load as you get stronger over time.
Portability: Consider the portability of your DIY equipment. Ideally, it should be easy to transport or store to accommodate your training environment.
Durability: Use high-quality materials and construction techniques to ensure your DIY equipment lasts through rigorous training sessions.
In conclusion, strongman training offers a unique and challenging way to build total body strength and conditioning. While commercial equipment is available, DIY solutions can be cost-effective and customized to your specific needs. Whether you choose to build your own tire, sandbag, or Atlas Stones, remember to prioritize safety, adjustability, portability, and durability in your DIY projects. With the right equipment, you can take your strongman training to the next level and achieve your strength and fitness goals.
