Video Article: Brian Shaw's Top 5 Strongman Exercises YOU Can Do In The Gym!

Strongman training is functional as well intense. It tests your focus, determination and your manhood. Check out the top 5 events to take your training to another level.

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!

5 Strongman Events

1 / Tire Flip

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.

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.

3 / Overhead Press

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.

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.

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.

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!.

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 Barbell Squat

    Barbell Squat

    5 sets of 5 reps
  • Atlas Stones Atlas Stones

    Atlas Stones

    3 sets of 5 reps
  • Split Squats Split Squats

    Split Squats

    3 sets of 8 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    3 sets of 8 reps
  • Standing Barbell Calf Raise Standing Barbell Calf Raise

    Standing Barbell Calf Raise

    3 sets of 8 reps

Day 2: Chest/Abs
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    5 sets of 5 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 8 reps
  • Bench Dips Bench Dips

    Bench Dips

    3 sets of 8 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 8 reps
  • Tire Flip Tire Flip

    Tire Flip

    3 sets of 8 reps

Day 3: Back
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    5 sets of 5 reps
  • Chin-Up Chin-Up

    Chin-Up

    3 sets of 8 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 8 reps
  • Sandbag Load Sandbag Load

    Sandbag Load

    3 sets of 75
  • Sandbag Load Sandbag Load

    Sandbag Load

    3 sets of 75

Day 4: Shoulders/Arms
  • Log Lift Log Lift

    Log Lift

    5 sets of 5 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 8 reps
  • Lying Rear Delt Raise Lying Rear Delt Raise

    Lying Rear Delt Raise

    3 sets of 8 reps
  • Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

    Close-Grip EZ Bar Curl

    3 sets of 8 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 8 reps