How to Get Started in Strongman: Beginners Guide to Training, Equipment, and Where to Compete
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- Опубліковано 9 чер 2019
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Before I started competing in Strongman, I had no idea what to do. I didn't know how to train, what equipment I needed, or how to sign up for a meet.
This is a quick introduction to starting strongman; the skills that are needed to do well, the equipment that you need to train on, and the organizations that you will compete through.
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
www.patreon.com/alexanderbromley
I’m 17 years old and want to do strongman training and this was very helpful.
where u from bro u want to train strongman with me
@@Shawarma08232 Minnesota
@@JLxavyo deym ur too far away bro
Me too ,
We are on the same train. I'm also 17.
Sounds like you're they guy I can relate to most for getting into strongman and back into powerlifting. I didn't even have the high school sports experience. Just started life as a farm kid with an itch to lift heavy stuff, and had to wait until I was college aged to try powerlifting.
I feel ya
I entered the KC Strongman Games May 15th 2021, and placed 8th out of 20 in the Novice Men's Heavyweight division.
Guys, just a word of advice. Don't just do pressing lifts. Remember to also train Pull movements to be a well rounded athlete
This is a great video! Love it! Thank you!
Thanks for the tips bro! Going to start, so it’s much appreciated you provided this content! Take care
Bro you are so talented how you explain everything is sensational. You are so clever, thanks for this video!
I would use several kinds of squats: Front squat, safety squats (which force core to work a lot more), back squats (low and high bar), and even overhead squats. I utilize straight and hex bar deadlifts. I also use my hex bar to flip it on the side and lift it off the floor like a TV. That helps me with odd strength improvement.
Thanks for the advice!
Awesome video 👍 I’ve recently moved from powerlifting and into strongman and loving it. I use a modified version of swede burns 5th set as my basic barbell program. I’ve removed heavy bench press and replaced it with log power clean. I squat as the speed technique routine. Heavy deadlift and the second bench day is now strict over head press. That’s the basic form of my training, then is event and accessory work. I’m an under 105kg strongman so even us small people can compete in this amazing sport 💪💪💪
But you can still use bench as assistence
Im 80 kg and love strongman, the beauty of this sport is that its impressive at any range because strength is awesome
Glad I found this vid. Thanks for making it. Subed
That makes us 2
Thanks man for this, kind of suithing and encouraging
Just doing strongman things and watching strongman is fun. It changes things in the gym a bit and hopeful help with overall fitness. I come from track/xc in high school and tennis in college, so not very traditional avenues to strongman. Just a middle age guy who got fat and now wants his body fat and BMI to drop, and not be bored while doing it. I can say I have been less injured from the gym than I have from years of competitive tennis. Titan Fitness has been a help during covid in getting equipment for sure.
Great videos!! Thanks
Thanks for this video. Doing my first Strongman Competition in April, here in Canada. Really excited about it.
So how was it?
I'm 16, I am around 6'2ft - 6'3ft tall and weigh around 308lbs+
And you're not done growing yet.😉
I just recently switched from bodybuilding and wanted to dive deeper into Strongman. Later down the line once I gain more experience I want to participate in local Strongman Competitions. This is a very thorough and informational video, you really explain everything very simple, and straightforward. Glad this appeared in my recommended, instantly Subbed. Also, how do we find strongman or strength events?
Wow I have had a hard time finding workout routine and diet any advice and I subscribe and like awesome video
Great video, you really explain everything well. I would do maybe a local strongman comp but I would never expect to be world class. I'm only 6' foot and I'm kind of scared of getting injured so I don't have the passion enough. It's one of my favorite sports though.
Ok no offense, but ONLY 6 foot?
@@damonmart6627 It is on the shorter side for Strongman. But I'm pretty sure there's also people who do well shorter than that. I'm 5'8" and I want to participate in Strongman eventually. I may not do exceptionally well but it just sounds really fun to compete at all.
@@B05SxBrennan damn, I always assumed 6 foot would be considered really tall for any sport, except maybe basketball. When it comes to strongman for me, I'm planning on trying to train like one, see how strong I can get, not really wanting to enter the competition. Good luck for you tho
@@damonmart6627 I'm 5"9-10 ish (I use metric so no clue but I think its one of those) and in my local competitions I do fine. I don't really compete to win, I compete for sport. Height doesn't really matter, only strength.
@@damonmart6627for strongman it's 6'2-6'5 acreage height and same for sports like throwing in track and field
This is March 2021, and I'm watching your video, I've been training since November for the KC Strongman entry level event in May for the United States Strongman.
Howd it go?
How did it go?
How did it go?
Good info
Yall are in redlands? Damn, I almost wish I hadn't moved from yucaipa. Your gym looks badass
I’m 15 almost 16 and I been training. Getting a strongman log for Christmas.
Great Video, I can just everyone recommend to do strongman, it's just great fun. I'am not weak, but far far away from the competitors, so I fought I could not do the sport, but that's wrong, you.can do the most of the excersises just use less of the weight. Even a truck-pull can be simulated, for example I used a small tractor.
So get started!💪
exactly my opinion
My question is more, how and where to find regular Contests if you are not living in North America?
But this was just very encouraging to try and start competing. When you counted all the different things that make it more likely to succeed in the sport, I checked all the boxes.
Im gonna try and google, if there is a way to train in my country, that is not 200km+ away.
I’d really like to achieve the body type/look of a strong man with some added strength. But not looking to get into competitions.
If you haven’t already could you go over eating habits that I could combine with your ‘at home strong man works outs’
PS THANKS IN ADVANCE
I'm not a expert but I also want to be strong without having to compete. I've seen so many videos so what I ate to go from 140 to 175, and still going, is 6 meals a day, with 3 snacks in between breakfast lunch and dinner. The main foods I eat are bread, lots of bread, bagels, pop tarts, lots of eggs, whole milk, avocados, pork patties (frozen ones at local supermarket, very cheap and high in protein and fat), and a lot of peanut butter sandwiches with chips on the side. A little dirty bulking but it's fine as long as you hit the gym and DO CARDIO, dont forget cardio, if not for losing weight then for training the heart to pump blood faster and do better in the strong exercises
@Nathan is it possible to get strong with strongman without worrying about getting big ?
@@lighasdas7092 I think u could but it would be pretty hard
I'm 18 years old and 6'3" 210 pounds and I want to start strongman and get strong enough to at least qualify for a strongman competition. I have always loved strongman competitions and always wanted to be in one I wouldn't even care if I won I just want to compete in one. Unfortunately I don't think there are any gyms open in my state and if there is I don't think that they are accepting new members due to the restrictions due to covid-19
Did you start?
I can roll a 400 pound log onto my chest. Lift it onto knees, roll it up to the chest, and explode up with each motion. Keep the body balanced. I also only weigh 189 and can jump very high. I always thought about trying out for this event.
what are you talking about, like genuinely what does that motion even mean? also where do you have a 400lb log
Wow haha I just got into strongman and I’m so happy I did 😜. It’s so much fun, I’m not very good yet but I want to get the “experience” first, and grow within the sport! I have so many goals. Loving the content 🥰.
Keelan Tatarliov wtf?
hey man, how’s it going?
I'm 6'5, ex wrestler (9 years) and football lineman (7 years). I have nerve damage in my left brachial plexus that i got in hs, ending my wrestling career (3 different specialists refused to clear me after completing 7 months of PT)
I've been trying strong man routines and noticed a significant improvement in my physic and strength, but do you know of any Strongmen who have nerve injuries that are still able to compete?
Robert Oberst mentioned tearing his bicep and still having to shoot a pilot for the show, but I haven't heard of any lifters who had nerve injuries.
Thanks for the vid btw!
I don't know much about what your injury is, but I know Martins Licis has had some nerve damage that he's had to overcome. One of his last videos, he said that this is the longest time that it's bothered him. It's been roughly 6 moths since he had it done to him.
All of them are injured. After every Strongman meet, they all injure themselves. Injure in training all the time. Brian couldn't feel or move his left arm after a carry.
Great video!
Would you recommend getting a certain amount of strength behind you doing (squat, ohp and deadlift) before finding a strong(wo)man gym to learn the skills/ events to compete or can you work both at the same time?
That's a tricky one. Having a minimum base of strength is required to actually get something out of event training, but my general advice is to not hesitate jumping in because no one ever feels 'ready'. One of our members started strongman before she was very proficient with barbell lifts, but shes very disciplined and put in a ton of time building up her strength base while refining events. She's a pro now and won her division at America's Strongest Man last year. Get event practice when you can, but understand while you're doing it that raising your base levels of strength is priority number one!
@@AlexanderBromley thank you for the quick reply! I'm going to start poking around for some trainers and maybe try and video call to train from home lol.. I'm handy so I know I can make some of the event equipment.
Squat is at 220 for 3, deads 275 for 2 and the rest is a toss up. I'll get to work!
@@jessgeoghegan I would suggest shopping around for a cool crew of people. Most strongman/powerlifting gyms have a welcoming nucleus of people. Idc if you squat 135 x 1, you can always train with our crew. You can also work on base strength at a home gym and hit implements a few times per month at a sm gym.
@@HooDRidEWhiteY thanks very much!
I wanna be a tank when a zombie bites me, this video has helped me alot.
I have a box with handles that I fill with barbell plates.
cool
I didn't see this asked yet but may have overlooked. Do you sell programs for strongman? Any direction you have for me would help, thank you.
Great content friend. Btw how tall are you?
5'10". Maybe 5'9" after a heavy yoke run.
This dudes posture is hilarious
I am by far not a big person. I’m barely 6’ tall and I don’t weigh any more than 165. What kind of competitions should I look for and what would be a good goal for me to reach before going to them?
My who was in strongman he won in 1996 and 2002 and that’s Mark Henry I want to be like him
Sweet shirt
🔥🔥🔥🔥
How do we find strongman or strength events? I’d love to first just watch and then compete. Thanks for your video👍🏼
Strongman Corporation website and United States Strongman website. Also, if there are any fitness expos near you, most will have an event featured.
Alexander Bromley
Thank you!
@Chadwick Thunderdick I dont believe so. There is a SC uk facebook page, but I think it's mostly information about Arnold events. Canada, UK, and Australia all have different governing bodies. Dont recall the name off the top of my head.
Is the zercher squat a good exercise for Strongman? I think its the best squat exercise for Strongman... Because u have the load in front of you and it would give a huge carryover to other disciplines.
How do I train in a way in a regular that has better carryover to the car deadlift?
Does the Leg Press have more carryover to the Car Deadlift than conventional DL?
I have 2 QUESTIONS:
1) assuming same weight cathegory... Who would do better in strongmen competition? A strong woman who is top level? Or a powerlifter/bodybuilder who never competed in strongman? I know in martial arts technique makes enough difference that women can beat men if the men are not used to the competition...
Second: i want to be good enough to do the events, i dont plan to compete and be the best, i just want to be good enough to be able to go through the events(doesnt sound like much but not only most people wouldnt win such a competition, most wouldnt be able to even try it)
So, the question is... How should be my routine to do so? Like... What would be the day to day routine for someone to try this out?
@ryan rogers thanks! What kind of equipment would i need to do it?
@ryan rogers sounds like i could do it then... My only problem is that my barbell with the plates is a little under 90kg... And i already do 3reps squats with 120kg at the gym(cant go to the gym now so, i have to work with whatbi have at home) i really need to get some new plates...i wodh i had at least a few 25kg plates... Since 50kg is low enough to go for reps in every lift for me
If you wanna do both powerlifting and strongman in the same year, how would you program? I mean how ‘bout a basic hybrid program? Or, alternating six weeks 101 for each?
It's very easy to run. Strongman programming should emphasize a similar progression of main barbell lifts through the bulk of the cycle, and dial them back 6 weeks or so before the meet as you focus more heavily on events. Find a good linear wave for your main lifts, follow with an accessory or two, then run one basic event. That can be the bulk of your training days. When you peak for PL, cut the events out. When you peak for SM, dial back the main lifts and put the events on one day.
I'd like to get into it, I do have the build for it. The only problem is that I'm way too short to be worth something in this sport.
Stumpy Raines at WSM was 5'4, many 175 and 231 guys are 5 6 to 5 8
@@AlexanderBromley ow I didn’t even know that there were weight categories but that makes a lot of sense. It’s because I’ve been watching E. Hall, B. Shaw, H. Bjornsson and Stoltman’s videos . They never talk about this and they’re all enormous.
I'm looking into getting into strongman, but I don't have a lot of money or the proper equipment. Are there any alternatives to farmer walk handles and yokes? I own a trap bar, and I could get an ironmind sandbag, is there anything else I could get cheaply?
Metal Pipe at Home Depot w/ duct tape for collars - $15 Axle
Kegs can be sourced pretty cheap (or free) on Craigslist
You can buy yoke straps to hang from a bar but it doesn't carry over that well, for the price you should save and buy a small one
Best bet is to find a gym with equipment. They didn't exist when I started but now are everywhere.
I’m in my late 20s and I just want to get more in shape and I figure strongman lifting is a good direction to go into to achieve that. I have a slim build but I’d like to do this to get bigger. Am I on the right path?
Strongman is fun and can be used for general fitness purposes but, unless you actually want to compete, you don't have to go crazy with event training. If you are looking to get bigger, focus most of your training through the week on compound barbell movements and throw a few moving/loading events in on the weekend. That is the backbone of any good strongman program anyways.
32 year old male, 150 pounds, looking to get at it
I’m 6’5 and about 190 and body fat percentage is probably around 12%. My metabolism is out the roof still being that I’m 24 and I’ve never felt like my low rep, heigh weights have done it for me. Does this mainly come from not maintaining a calorie surplus?
I'm in a similar situation as you, I'm 6' 2" and am up to 205 lbs from 185 6 months ago. I tried to get stronger doing low reps but felt like I was hitting a wall so I started eating a lot more and working in higher rep ranges and slightly more bodybuilder type training. It's working for me so far, just by getting bigger I'm automatically getting stronger. My deadlift is doing great (435 lbs) my OHP is still very weak but improving (155) hope this helps
If I am skinny and I don't have any experience of lifting things and moving them. Should I start doing the strong man exercises with things not heavy.
No, firstly focus on getting more power and eating a lot. I was 1.80m and weighing 57 kgs, that's skinny. I gained 15kgs of muscle in 1 year by just going to the gym and eating lots of calories. That's the start, after that start strongman
So would someone with an athletic background have a big advantage in the sport? I played sports all my life. I didn't get into heavy weight lifting until last summer. I deadlifted for the first time in december, then took 5 months off and got back into lifting in general last month. I currently deadlift 500lbs, with a goal to get as close to 700lbs as I can by the end of the year. Not sure if all this is worth the time and effort. I seem to naturally be very good at deadlifting, and am currently 270lbs. I feel built for this sport but am behind strength wise getting into it so late. I turn 25 in a few months.
Other lifts: 300lbs bench(was 400 for one before I took 6 months off), 400 squat(was 500+ before break), 245 OHP(with leg drive).
Yes, athletics is a huge advantage. Strength is easy to build in anyone, but athleticism has to do with your knowledge of your own body and how it works. That is damn hard to teach later in life. You aren't getting into it late. I'm 32 and I know I have 15 competitive years left before I'll have to dial it back. Plenty of guys have competed at a high level into their 40s and 50s. But here's some insight for someone that's been at it for 15 years: turnover is very high. People come in strong, get excited, then are nowhere to be found in a few years. Going far is going to require consistency you will only get from doing something you love. If you're starting out worried about the time and effort, it might not be your passion.
Do you think if i could start training strongmen with herniated disc?
Im 17 and im 5'11 130. Ive loved the sport forever but I feel crazy for wanting to start training like a strongman
Training is training and starting at the bottom is the same no matter what your goals are. Jump in and start chipping away. If you love it,, you wont recognize yourself in a few years. And if you lose interest and fall off, know it wasn't for you and you weren't going to be around long enough to get good anyways.
@@AlexanderBromley thank you so much. I really appreciate it
I'm 5 foot 4. I thought about doing strong man. Then I realized I'm too short.
the shortest strongman was 5,3 so u can bro
@@calebadumah8355 I think I've seen him compete.
At least in amateur strongman there seems to be some size groups. Alternatively, you'd be killer in powerlifting and you can always play around with the strongman implements.
There are weight classes now. It’s never too late
@@dondieseliman654 thank you. I'll check it. It's been more than 20 years since I've done stuff like that
I'm a shitty athlete... proceeds to tell you how he became a good athlete.
I have been training for awhile not and just hit a PR on the HEX bar deadlift of 510. I love strongman and I am thinking about registering for an event as Novis since I have never done this before. BTW I am 51. Is that to old?
Awesome! I would say not too old!
i’m starting strongman at 15 and i was wondering how much should i eat? right now i’m not skinny but not fat and should i do any cardio or build the muscles up?
Eat a lot and start doing compund lifts, squats, deadlifts, overhead press, bench press, rows or pull/chinups. Start with the bar and add 5 pounds every workout. Do not work out everyday and maybe get a coach to check on your form.
@@doctordaro2112
Eat big to get big BABY 👶🐤👼🚼 😎 It doesn't matter what you eat. You gotta eat. 🍟 SHEEEEESSSHHH.
-Noel Deyzel.
I got f**ked knees, this is what put me off. One bike accident and TITANIUM knee and the other arthritis. Even if I strap up on a Smith machine they lock.
How tall are you? You have a similar build to me from what I can see. I have shorter arms and a longer torso. I was thinking this might make strongman exercises like Atlas Stones difficult for me but it could make other lifts easier like log press. Who knows though!
5'10" My short arms definitely make certain events a challenge, but I take pride in knowing I took the time to make some of those my best events. I know that I have to be stronger to put up similar performances, so when I match the more advantaged guys, it's extremely rewarding.
@@AlexanderBromley how much do you weigh?
I am 20 6’0” and 300lbs would I do good?
Is it expensive to get into?
I'm one of the smallest people you'll ever meet maybe not the smallest lol but... I'm on a new journey always been a fighter but size and strength do matter 💪🏼💪🏼 join me you are all same as me
"you need to be tall(???)"
And I'm here starting with my 5'4" ass
I'm 11, 7'3" and 576 lbs 10 percent body fat. Is this good?
it is not even good
its great
keep it up❤
I am 13 and I am 215IBS 5’9 1/2” the heaviest I have ever lifted is 50kg
How are you 215? Is it muscle or Are you bulking?
@@freshresttestletsperfect4113 some of it muscle and fat
Heaviest lifted in what tho?
@@Ironborne bench
@@aaroncolton709 I hate benching.
I am 33 yrs old. is it too late for me to start a strongman training?
Do you get shorter if you lift
Problem with bicep tears is people don't curl so they don't strengthen the muscle directly
I've heard claims made on both sides and I'm not sure where I stand. Doing curls will strengthen the tendons, but can also tighten the bicep, leading it to take on the load during movements where the arm should be fully extended. One thing that changed from my tear is that I can straighten that arm out to full extension, where my good arm stops 10-15 degrees short
Can I start strong man at 30? How different is it from body building?
If you believe you can, than you can! Go for it
Kim a person 52 years old on 5 foot seven do well in Strom man?
In light weight class yes.
32?
Brooooooo.
Hope you’re strongman’s Steve Martin
5 years later it ain't better
To become strongman eat rice,sometimes meat and eat onions to become strong man
32 bro you look at least 50 in a good way
I mean by experience
You just have to have strength
To be honest strongest is actually the true strength of the human. Powerlifting is only the big 3, but it doesn’t prove your overall strength.
Gotta say, your legs look a bit weird relative to your upper body.
Im 43 years old. Im 5"9. Am i to old and short to compete??
At the end of the day your only competing with yourself. If your only starting to train now you might not win, but as long as your enjoying yourself and it makes you strive to train why not compete?
@@michaeladams6500 that's the correct mentality friend, you are only old if you tell yourself that.
madamir putin well said
Rob Kearny is only 5’9 and he’s a strongman
Beginner strongman diet please
OH Jeez food
@@zaneharris7117 duh
Depends on what weight class your trying to get in to
Basically no sugar, a lot of high caloric food, milk, meat, and try not so much bread. Rice and potato is also recommended. You do not have to eat more proteins than carbo hydrates, because you are trying to be strongmen, not bodybuilder. This is good diet, if you wanna gain weight and power.
All strong men have no hair change my mind
I'm 34 am I to old to get in to strongman
Not if you have prior training (other than that of strongman). If not, well it's possible. 10 years, 44 is a good age.
Edit: not if you don't*
I noticed that whenever someone works out consistently, not only do they gain muscles, but their skeleton becomes wider and denser and that takes A LOT of time and it's very important to have that and unless you already have that, it'll take time (some do thanks to genetics without prior training)
i think in 2018 a 51 yr guy placed 6th in word strongman. you should be just fine! but you gotta work twice as hard;)
@@griffinstaats1209 Mark?
You can never squat and be good at hercules hold lol. Who wants to try xd
Can someone translate to weights used by the rest of the world?
I.e Kg.
Looks like he skipped leg day...
I skipped 'calf' day. Legs is meaty
So this video sucks he’s just talking as if everybody knows how to work out doesn’t show what you should actually do for each event doesn’t say how to do a proper squat I think he should show how to do certain exercises for certain events
I have 200 videos covering those topics. Feel free to not be a lazy shit and take a look.