Strongman training is functional as well intense-it tests your focus, your determination and your manhood in each and every event! Check out the top 5 events to take your training to another level-to move mountains and toss boulders-true strength!

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How To Move Mountains

5 Strongman Events

Event #1 Tire Flip

The tire flip is an explosive movement that requires a triple extension of the hips, knees and ankles. Flip as many times as possible and use this as a finisher to any of your workouts.

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The Tire Flip.

Event #2 Farmer's Walk

The farmer's walk tests your functional strength in grip, upper back and core. The farmer's walk can also be performed with dumbbells.

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The Farmer's Walk.

Event #3 Overhead Press

The overhead press in strongman can be tested in several different ways. You can use a log, axle, barbell or dumbbells. The overhead press is one of the best complete tests of strength.

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The Overhead Press.

Event #4 Sandbag Carry

Sandbags are one of the best tests for grip strength, arms and back power. This carry should be performed as fast as possible.

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The Sandbag Carry.

Event #5 Atlas Stone

The atlas stone is a good test of your quadriceps, core and manhood. Pull the weight tight into chest and drive through reps with your hips.

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The Atlas Stone.

Conventional Training

Wanna get yoked? Many strongman competitors have their “gym” workouts throughout the week, and then have one event day, training only the strongman events. This works great, or these exercises can be integrated into your normal training program. Try the program below for 10-12 weeks, and develop Viking power!
Bodybuilding.com, LLC cannot be held responsible for the results of your newly obtained barbarian man-strength. Always consult a doctor before beginning an exercise regimen, and then eat him for the proteinz.

Always warm up prior to training. Light cardiovascular activity and mobility warm-ups work great. We also recommend foam rolling target areas before or after training!

Day 1: Legs

• Barbell Squat: 5 sets of 5 reps
• Stones: 3 sets of 5 reps
• Bulgarian Split Squat: 3 sets of 8 reps
• Straight Legged Deadlift: 3 sets of 8 reps
• Barbell Calf Raise: 3 sets of 8 reps

Day 2: Chest/Abs

• Bench Press: 5 sets of 5 reps
• Incline Dumbbell Press: 3 sets of 8 reps
• Dips: 3 sets of 8 reps
• Hanging Leg Raise: 3 sets of 8 reps
• Tire Flip: 3 sets of 8 reps

Day 3: Back

• Conventional Deadlift: 5 sets of 5 reps
• Weighted Chin Up: 3 sets of 8 reps
• Dumbbell Row: 3 sets of 8 reps
• Sandbag Carry: 3 sets of 75'
• Farmers Walk: 3 sets of 75'

Day 4: Shoulders/Arms

• Log/Axle Press: 5 sets of 5 reps
• Upright Row: 3 sets of 8 reps
• Rear Delt Raise: 3 sets of 8 reps
• EZ Bar Curl: 3 sets of 8 reps
• Skull Crusher: 3 sets of 8 reps

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