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Get Strong Like Bigfoot: Strongman Training 101

Get Strong Like Bigfoot: Strongman Training 101

By Jerred Moon Get free updates of new posts here

6jerky0209

Did you know Bigfoot, or a Sasquatch, has the reported ability to pick up, carry
and throw a full 50-gallon drum of diesel fuel (450 lbs), tip over a commercial
trailer, and throw basketball-sized rocks in a high arc to discourage intruders?

I am convinced that Bigfoot regularly participates in strongman training. To

bigfoot, it may just be considered life in the big-wilderness, but to me it sounds
like a certified strongman competitor.

At End of Three Fitness, we are out to prove that running long distance isn’t
reserved endurance athletes, mental toughness isn’t just for Navy SEALs and now we
set out to prove strongman training isn’t just for gigantic human beings who like
to [say this in an Arnold-like voice]…“lift things up and put them down”.

We talk about strength training all the time at End of Three Fitness, but it is
only because crossfitters who want to be better, runners and cyclists who want to
be faster and random guy average Joe who wants to lose weight can all benefit from
strength training.

People train like bodybuilders, Olympic weightlifters and power lifters but not
many chose to train like a strongman. Is there a reason only certain people like to
train like a strongman? Are there any benefits to being strong like bigfoot?

Let’s take a look!

Benefits to Being Strong Like Bigfoot

This type of training is very old school, or Rocky Balboa-esque. I mean the
Sasquatch only has logs, stones and your camping materials to throw around on a
daily basis and he still gets plenty strong. But what about for you? How could
strongman training help you in your daily life and workout program? Here are a few
reasons to consider being strong like bigfoot:

Functional, usable strength – Strongman training will work wonders for your
functional strength. You can easily argue that a deadlift, squat and the olympic
lifts are ‘functional’, and they are, to a point. But when we get into the real
world there are no perfectly greased collars, well-chalked 20 kg bar with
symmetrical weights added to each side. There are odd-objects and awkward grip
placements in the real world. If you have ever moved furniture or taken groceries
up a few flights of stairs, you know what I am talking about. And if you have ever
needed to lift something in the wilderness…it is all heavy as crap and awkward;
making you feel like your time in the gym is useless. So, yes, there are some
benefits to strongman training.

Grip Strength – Who doesn’t want to impress someone with their jar-opening
skills? Guys, never fail your lady when she needs a hand, or ladies, show your man
you do not need his skills! But more seriously, improving your grip strength can
help with holding onto the bar longer whether you are doing cleans, kettlebell
swings or pull-ups.

Stronger Max Lifts – Yes, lifting the weird awkward stuff does make lifting
traditional weights easier. The main reason is because in barbell training it is
best to keep the bar close to your body for increased power and strength. You don’t
have that option with odd-objects, and are forced away from the body which will
help develop a stronger midline. Lifting in this way creates an extremely strong
core, as it is always in use, thus helping you in every aspect of lifting.

Increased Variety – Strongman training is just a fun tool to throw into your
training toolbox. It is a new stimuli to keep your muscles guessing. Practicing the
less efficient movements will make the efficient movements easier.

Bodybuilding-like benefits – Oh, and it turns out strongman lifting can make
you bigger, don’t worry ladies, your bodies operate in a different way…But for the
guys! You may be of the mindset that the only way to get bigger is to lift like a
bodybuilder, but that isn’t really true. So for this one I point you to a study
that proves strongman training elicits an acute endocrine response similar to
recognized hypertrophic protocols when equated for duration and exercise intensity,
see here. Long story short…strongman training can make your muscles grow…Duh! Look
at bigfoot!

So, pick a reason and let’s go!

How to Add Strongman Training to your current program

Alright, I am not suggesting you quit what you are doing to purse the quest that is
strongman (unless that’s what you want to do). I am just saying try out a strongman
lift or odd-object lift every once in a while. Check out a this video of me a few
years ago, I got bored in my garage and wanted to try a strongman/functional
workout outside the norm, so I did made some stuff up.

The are many different strongman lifts and events you could try from farmer’s carry
to the viper press, but I want to focus on three lifts that you could actually try
out. Generally, the biggest limiting factor in strongman lifting is the equipment.
It can be expensive or hard to find, but with these three movements, you can learn
them pretty quickly and even find them pretty easily. A great resource can be found
here, this is a great document to learn more about adding strongman lifts to your
training and is where I got the pictures you see below.

Tire Flip

First, how to do a tire flip:

Tire Flip

Second, where to get it : Certain tire repair shops and stores have a plethora of
these things lying around, and it actually costs them to get rid of it. If you
Google your local area you can probably find someone who will be willing to let you
pick one up; craigslist is great for this too.

Atlas Stone

First, how to do the atlas stone lift:

Atlas Stone

Second, where to get it: This is a DIY project planned for End of Three Fitness in
2014, but until then, Hybird Athletics has great molds that make this simple with
easy-to-follow YouTube Instuctions.

Keg Lift and Press

First, how to do the keg lift and press:

Keg

Second, where to get it: You can get a keg at any local liquor store that
sells/rents kegs. Typically, the deposit is around $50 for the keg shell, so you
can get a keg and not return it or simply ask them to let you buy one. Filling it
with water or sand is pretty easy, but don’t overdo it or you won’t be able to lift
the thing.
How Strong do I Need to be for Strongman-style Lifts?

Now, for the quick disclaimer. Perfecting barbell movements is very challenging, so
perfecting an odd-object lift can be extremely challenging. Odd-objects can often
mean odd body movements and serious injury if you are not careful. Learn the
basics, learn with lighter objects than you think necessary then move up slowly.

Having said that, if you have a solid strength-base and want to give strongman a
try, go for it! But I wouldn’t start with strongman training if I had little to no
experience with lifting in general. A suggested minimal strength base from this
source suggests:

Squat 1.5 x body weight (BW)

Deadlift 2 x BW double overhand without straps (remember that strongman is a

heavy grip sport)

Power Clean 1 x BW

Push-Press 1 x BW

Bench Press 1 x BW

So, build your base then go have some odd-object-sasquatch-like lifting fun.

Strongman training, or rather, training to be strong like bigfoot can have numerous
benefits when added to your current training program. Shake things up and change
things around, but most importantly never quit having fun with your training!

Now go get bigfoot-strong!

-Jerred

photo, photo, photo,

3
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