Greg O’Gallagher & Tom Ness

www.Kinobody.com

The Best Lifts For Real World Strength & Strongman Competition

 

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Road To Ripped – Bonus Guide

The Best Gym Lifts for Real World Strength & Strongman Competition Deadlifts The deadlift is hands down the most applicable lift to strongman. There is no better test of strength than lifting an object up off the ground. The deadlift is also one of the best exercises for building a strong posterior chain. Having a strong posterior chain is crucial for strongman. The posterior chain is a term used to encompass the muscles along the backside of the body including the hamstrings, glutes and low back. Zercher Squat This is actually a very safe lift as it takes a lot of the stress off the low back and places all the tension on your hips, quads and hamstrings. It also helps build the hip strength and leg strength required to load stones. In fact, the Zercher squat closely mimics the technique required to load an atlas stone up off the ground.

Push Press The reason for push press is because in strongman competition, you are allowed to use the leg drive to overhead press logs. Therefore you want to work on implementing the leg drive with the overhead press. This will translate more to strongman lifting than doing strict presses.

©2014 & Beyond, Kinobody.com – All Rights Reserved

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Road To Ripped – Bonus Guide

How to Fit These Lifts into a Kinobody Workout Workout A

• Deadlifts: 2-3 reps, 3-4 reps, 4-5 reps (RPT) • Weighted Chins: 4-5 reps, 5-6 reps, 6-8 reps (RPT) • Barbell Curls: 4-5 reps, 5-6 reps, 6-8 reps (RPT) • Bonus – Farmers Walk with Heavy Dumbbells

Workout B

• Push Press: 4-5 reps, 5-6 reps, 6-8 reps (RPT) • Weighted Dips: 4-5 reps, 5-6 reps, 6-8 reps (RPT) • Zercher Squat: 3-4 reps, 4-5 reps, 5-6 reps (RPT) • Bonus – Abs Work

Notes Alternate between Workout A and Workout B with one day of rest in between. Example – workout A, rest, Workout B, rest, Workout A, rest, Workout B… RPT = Reverse Pyramid Training. Reduce the weight by 10% for each additional set. Rest 3 minutes between sets. Perform 2-3 warm up sets if needed. For chin-ups, use total bodyweight when determining how much weight to reduce it by. Otherwise you can perform all 3 sets with the same weight or bodyweight. Build up to the top end of the rep range before increasing the weight on each set.