Strongman training is all about lifting odd objects. From picking up round concrete balls to pulling trucks and trams, the more odd and difficult the better. A staple event and one that builds strength throughout the arms, back, core, legs and improves overall conditioning is the Strongman carry. I like to use the term strongman carry because it doesn’t limit the exercise to using one implement. While the farmers carry handles are usually the first thing that comes to mind other implements we often use are kegs, sandbags, natural stones, yokes, steel/wooden frames, tires and pretty much anything else that’s not bolted down at the gym 🙂
Carrying Odd Objects
Every single one of my clients will do these in one way or another at some stage in their programming and I believe they are one of the single most beneficial exercises for both strength athletes and weekend warriors alike. Even my powerlifting clients will do some carries in the off season to help improve conditioning and strength through the legs, trunk, back arms and build grip strength. Those training strongman style for either competition or for general health and wellbeing will do a lot more of these. Farmers carries are the staple and we will rotate in most of the above mentioned objects either for time, distance or in a medley. It’s becoming more and more common for lifters to put more importance on conditioning which is great. Muscle moves weight not fat so having more muscle mass (or just less fat) should always be the aim.
I’m going to center this piece on the Farmers Carry first and follow up with part 2 on how to use the yoke in your training and part 3 with how to incorporate more “odd” objects and events into your program
The Farmers Walk
My recommendation is to begin with roughly 60-75% body weight in each hand to 30m distances. You should be able to perform multiple sets for the distance in less than 20 seconds before increasing the weights. A great idea is to perform a static 10-15 second hold at the end of each walk to maximize the grip strengthening effect. Aim to build up to body weight in each hand while increasing the walking distance gradually.
Add this in at the end of a squat or deadlift day for those doing powerlifting style training or general strength training and for the Strongman trainees I prefer these to be done on event day. For event day I like to add a surprise sometimes and go for max distance in 60 seconds on the last set or max times hold after the run. If you can do more than 50m or static hold for more than 30 seconds after the run you are doing great!
