How to Train for (Almost) Every Strongman Event Without Implements - Part 2
The first part of this article was so in-depth that we had to split it into two. In Part One, we covered how to train for most strongman events without the proper implements—focusing on pressing, deadlifts, squats, carries, loading, grip, and pushing/pulling movements.
In Part Two, we’re tackling the unique and less common events, discussing general strategies for event preparation, and outlining basic programming methods to help you structure your training effectively.
If you haven’t checked out Part One, go back and read it first. Otherwise, let’s dive into the more unusual events and the bigger picture of strongman training when you don’t have full access to implements. So lets finish learning How to Train for (Almost) Every Strongman Event.
Training for Strongman Events Without Implements
Here’s a general discussion of some of the major events before we actually try and break down the entire list above:
Atlas Stones
Primary Muscles Involved: Glutes, hamstrings, lower back, upper back, arms, and core.
Alternative Exercises:
Heavy Sandbag to Shoulder – Mimics stone lifting mechanics and improves triple extension.
Camber Bar Box Squats vs Chains - Great for mimicking extensions for stone loading.
Deficit Deadlifts – Increases lower back, glute, and hamstring strength with a greater range of motion.
Zercher Squats & Carries – Reinforces front-loaded strength and stone-loading mechanics.
Front Squats – Builds the squat power needed to get stones to the lap and drive them up.
Incline Rows – Strengthens the lats and upper back for pulling stones from the floor.
Log Press
Primary Muscles Involved: Shoulders, triceps, upper chest, core.
Alternative Exercises:
Barbell Clean & Press – A direct substitute for log clean & press mechanics.
Axle Bar Press (if available) – Mimics the difficulty of the log's thick grip.
Z Press (Seated Strict Press on Floor) – Builds strict overhead pressing power.
Landmine Press – A great alternative for those struggling with overhead mobility.
Neutral Grip Dumbbell Press – Reinforces similar pressing mechanics.
Farmer’s Walk
Primary Muscles Involved: Grip, forearms, traps, shoulders, core, and legs.
Alternative Exercises:
Dumbbell or Kettlebell Carries – Mimics the event but with conventional gym equipment.
Trap Bar Carries – Very close to the real event in mechanics.
Towel Grip Deadlifts – Builds extreme grip endurance and mimics handle fatigue.
Heavy Shrugs & Dead Hangs – Strengthens the traps and grip endurance.
Yoke Carry
Primary Muscles Involved: Upper back, core, legs, traps.
Alternative Exercises:
Barbell Back Rack Walks – Walk under load with a heavy barbell in a squat position.
Front Rack Dumbbell/Kettlebell Carries – Simulates core and back bracing.
Overhead Barbell Walks – Develops core and shoulder stability for handling heavy yokes.
Walking Lunges with Load – Trains unilateral stability under fatigue.
Tire Flip
Primary Muscles Involved: Posterior chain, grip, upper back.
Alternative Exercises:
Sumo Deadlifts – Replicates the wide stance required in tire flips.
Power Cleans – Trains explosive triple extension needed to flip a tire.
Kettlebell Swings – Develops the hip drive necessary for flipping.
Deadlifts with Dynamic Effort – Improves explosive strength in a similar movement.
Vehicle Pull
Primary Muscles Involved: Legs, core, upper back, grip.
Alternative Exercises:
Sled Drags (Forward & Backward) – Closest simulation to a truck pull.
Treadmill Pushes (Turned Off) – Mimics the pushing motion under resistance.
Seated Cable Rows (Heavy & Explosive) – Builds pulling power for the rope pull start.
Heavy Step-Ups – Builds quad endurance for grinding out pulls.
Keg Toss
Primary Muscles Involved: Shoulders, triceps, upper back.
Alternative Exercises:
Medicine Ball Overhead Throws – Develops explosive power for throwing.
Cable Face Pulls – Strengthens the rear delts and upper traps.
Dumbbell Pullovers – Enhances upper body explosiveness.
Seated Shoulder Press (Explosive Reps) – Develops lockout strength for the throw phase.
Circus Dumbbell Press
Primary Muscles Involved: Shoulders, triceps, core.
Alternative Exercises:
Single-Arm Dumbbell Push Press – Mimics the movement pattern.
Landmine Press – Strengthens the unilateral pressing muscles.
Kettlebell Press – Enhances stability in the shoulder.
Dumbbell Z Press – Builds shoulder stability and strict pressing power.
Unique or Specialty Events
These events are less common but have appeared in various strongman competitions over the years, often requiring odd-object strength, unusual lifting mechanics, or head-to-head competition. While some of these are purely historical or exhibition-based, they demand a mix of brute strength, technique, and endurance.
🚀 How to Train for These Events Without the Implements
Since many of these events are highly specialized and sometimes difficult to replicate without access to the specific implements, training should focus on developing the underlying strength, power, and movement patterns required for each.
Tug of War
What It Tests: Grip, back strength, leg drive, endurance, and pulling strength.
Training Without the Implement:
✅ Rope Rows & Rope Climbs – Mimic the grip and pulling strength required.
✅ Heavy Sled Drags (Backward & Forward) – Reinforce leg drive and full-body tension.
✅ Isometric Towel Rows – Using a towel looped over a bar or attached to a loaded sled, pull hard for 10-20 seconds.
✅ Heavy Farmer’s Holds & Hanging Grip Work – Increase grip endurance for prolonged pulling efforts.
Pole Push
What It Tests: Shoulder strength, core stability, footwork, and pushing endurance.
Training Without the Implement:
✅ Heavy Sled Pushes – Closest alternative to developing forward-driving power.
✅ Prowler Drills with Short, Hard Sprints – Simulates pushing against an opponent.
✅ Heavy Overhead Press Variations (Z Press, Viking Press, Axle Press) – Strengthens the shoulders and triceps for maintaining force against resistance.
✅ Resisted Band Pressing (Partner or Wall-Drills) – Mimics resisting external force.
Wheelbarrow Carry
What It Tests: Grip, core stability, and carrying endurance under awkward conditions.
Training Without the Implement:
✅ Trap Bar or Farmers Walks with Uneven Loading – Simulates the imbalance of a loaded wheelbarrow.
✅ Heavy Sandbag Carries (Offset Loading) – Reinforces core stability and grip strength.
✅ One-Handed Farmers Walks – Develops unilateral core control similar to an imbalanced load.
Anchor Chain Drag
What It Tests: Posterior chain strength, grip, and endurance for heavy dragging.
Training Without the Implement:
✅ Sled Drags (Heavy & Long-Distance Work) – Best direct alternative for posterior chain endurance.
✅ Reverse Sled Drags – Strengthens the quads and lower back for dragging movements.
✅ Rope Pulls (Seated or Standing) – Mimics pulling against resistance.
✅ Hip Belt Marches (Loaded Walks with a Belt) – Reinforces posterior endurance.
Fingal’s Fingers
What It Tests: Explosive leg drive, grip, shoulder pressing strength, and overall coordination.
Training Without the Implement:
✅ Log or Axle Clean & Press – Trains overhead pressing with an awkward implement.
✅ Overhead Pin Presses (Starting from Various Heights) – Mimics the partial range of motion of tipping the pole.
✅ Safety Bar Squats with a Push Press Finish – Develops the explosive strength needed to tip the fingers over.
✅ Zercher Carries & Zercher Squats – Improves midline stability and control under awkward loading.
Keg Relay
What It Tests: Speed, conditioning, loading strength, and endurance under fatigue.
Training Without the Implement:
✅ Sandbag or Dumbbell Shouldering for Reps – Mimics the movement of picking up and sprinting with a keg.
✅ Sled Sprints Between Reps – Simulates the run between keg placements.
✅ High-Rep Power Cleans & Shouldering Variations – Develops explosive endurance.
✅ Medley Circuits (Carries, Loading, and Sprint Work) – Conditions the body for repeated exertion under fatigue.
Stone to Shoulder for Max Reps
What It Tests: Raw strength, posterior chain endurance, and explosive hip drive.
Training Without the Implement:
✅ Sandbag Shouldering for Max Reps – Closest alternative to training the movement.
✅ Deficit Deadlifts with a Zercher Hold – Mimics the awkward low starting position.
✅ Good Mornings & RDLs (Romanian Deadlifts) – Develops posterior chain strength for the movement.
✅ Safety Bar Squats with a Pause at the Bottom – Reinforces control in the low position.
Steinborn Squat
What It Tests: Mobility, core control, hip and back strength, and the ability to balance a heavy implement.
Training Without the Implement:
✅ Just doing the Steinborn Squat
✅ Zercher Squats – Best way to mimic the loading and positioning.
✅ Jefferson Squats (Straddling the Barbell) – Improves balance and coordination under odd-object loading.
✅ SSB Box Squats – Develops core stability under shifting loads.
✅ Lateral Loaded Squats & Single-Leg Step-Ups – Improves control in the awkward loading phase.
Knackebrod Carry
What It Tests: Grip endurance, balance, and midline control under an awkward implement.
Training Without the Implement:
✅ Plate Pinch Carries – Best alternative for grip endurance.
✅ Sandbag or Husafell Carries – Mimics the awkward positioning.
✅ Front-Loaded Zercher Carries – Builds endurance for stabilizing a heavy object.
✅ Heavy Suitcase Carries (Single-Handed Farmers Walks) – Strengthens lateral stability and grip endurance.
Thoughts on Training for Unique Events Without the Implements
Many of these events require highly specific implements that are difficult to replicate exactly, but by breaking them down into their fundamental movement patterns, we can develop the necessary strength, power, grip endurance, and conditioning to perform well even without direct access to the equipment.
For awkward carries and loads, sandbags, dumbbells, and Zercher holds are some of the best substitutes. For dragging and pulling events, sled work and rope pulls are essential. And for unique overhead events, strict pressing, Z presses, and high-rep shoulder work can prepare the body for similar stressors.
Ultimately, while training with the actual implements is always best, the right strength training approach can ensure you’re ready for whatever strongman event you encounter.
Programming These Exercises Effectively
Here’s a very basic example of how you might do this over a 5 day split. When training without implements, you must structure your training correctly to develop the required strength, power, and endurance for strongman. Here’s how to incorporate these exercises into a weekly plan:
Weekly Breakdown Example
Day 1: Max Effort Lower Body
Heavy Deadlift Variation (Off Blocks or Deficit)
Front Squats
Heavy Farmer’s Holds
Nordic Hamstring Curls
Weighted Hanging Leg Raises
Day 2: Max Effort Upper Body
Overhead Press Variation (Z Press, Axle Press, or Landmine Press)
Heavy Rows (Seal Row or Towel Grip Deadlift)
Medicine Ball Overhead Throws
Triceps Dips
Weighted Planks
Day 3: Dynamic Effort Lower Body
Speed Deadlifts (Against Bands)
Bulgarian Split Squats
Sled Drags (or Treadmill Pushes)
Heavy Step-Ups
Hanging Leg Raises
Day 4: Dynamic Effort Upper Body
Speed Push Press
Heavy Dumbbell or Kettlebell Press
Cable Face Pulls
Overhead Carries
Abs (Hanging Wipers or Weighted Sit-Ups)
Day 5: Strongman Conditioning (Optional)
Farmer’s Carries (Dumbbells or Trap Bar)
Sandbag Shouldering
Tire Flip Substitutes (Power Cleans & Kettlebell Swings)
Medicine Ball Overhead Tosses
Sled Drags
Training for strongman competitions often requires access to specialised equipment, which can be both expensive and space-consuming. However, with some creativity and resourcefulness, you can construct effective training implements at home and adapt your programming to fit your environment. This article explores DIY strongman equipment solutions and delves into the Conjugate Method's application in strongman training, including annual periodisation strategies.
Building Your Own Implements
Creating your own strongman equipment is a cost-effective way to enhance your training. Here are some DIY projects to consider:
Sandbags: Fill heavy-duty duffel bags or contractor bags with sand, gravel, or rubber mulch. Secure them tightly with duct tape to prevent leakage. These can be used for carries, loading exercises, and presses.
Atlas Stones: Utilise moulds made from gym balls or purchase specialised stone moulds. Fill them with concrete to create stones of varying weights. Ensure you wear protective gear during the process.
Loading Pins: Construct loading pins using sturdy pipes and base plates, allowing you to stack weight plates for grip training and loading drills.
For detailed guides on constructing these implements, consider the following resources:
Reddit Discussion on DIY Strongman Equipment: Offers community insights and various DIY ideas. Reddit
Applied Strongman Atlas Stone Guide: Provides comprehensive instructions on creating and training with Atlas Stones. appliedstrongman.net
Creative Substitutes for Implements
When traditional equipment isn't available, improvisation is key:
Farmers Walks: Use heavy dumbbells, kettlebells, or loaded buckets with handles to perform carries.
Yoke Carries: A loaded barbell placed across the back can simulate yoke walks. Ensure safety by starting with manageable weights and focusing on stability.
Sled Drags/Pushes: A sturdy tyre with a rope or harness attached can serve as a sled alternative for dragging or pushing exercises.
Log Press: A thick wooden log or a homemade log fashioned from large PVC pipes filled with sand or concrete can replicate this movement.
For visual demonstrations and additional ideas, this video offers practical examples:
Building A Strongman Garage Gym: Showcases various DIY equipment and training setups. YouTube
Deep Dive into Conjugate for Strongman
The Conjugate Method, popularised by Louie Simmons of Westside Barbell, is a training system that emphasises the simultaneous development of multiple strength qualities. For strongman athletes, this approach can be particularly beneficial due to the sport's diverse demands.
Key Components:
Maximal Effort (ME): Involves lifting maximal loads to develop absolute strength. For strongman, this could include variations of squats, deadlifts, and overhead presses.
Dynamic Effort (DE): Focuses on lifting sub-maximal weights with maximal speed to enhance explosive power. Implementing movements like speed deadlifts or box squats with bands can be effective.
Repetition Effort (RE): Utilises moderate weights for higher repetitions to build muscle hypertrophy and endurance, essential for events requiring sustained effort.
Incorporating strongman-specific movements into these sessions ensures that training remains relevant to competition demands. For instance, alternating ME lower body days between heavy yoke walks and deadlifts can provide comprehensive strength development.
For a comprehensive guide on programming the Conjugate Method for strongman, refer to:
A Beginner's Guide to Programming Conjugate for Strongman: Offers detailed insights into structuring your training.
Periodisation Across a Year
Structuring your training across an annual cycle ensures peak performance during competition periods and adequate recovery. A typical periodisation model includes:
Off-Season (General Preparation Phase): Focus on building a solid strength base, addressing weaknesses, and improving general conditioning. This phase incorporates a variety of movements to enhance overall athleticism.
Pre-Competition (Specific Preparation Phase): Transition to more event-specific training, increasing the intensity and incorporating movements that mirror competition events.
Competition Phase: Emphasise maximal strength and event-specific skills, tapering volume to ensure peak performance during competitions.
Transition Phase: Allow for active recovery and address any injuries. This period includes lighter training and activities that promote recovery.
Across both parts of this article, we’ve broken down nearly every strongman event and how to train for them when you don’t have access to proper implements. While nothing replaces real event training, the principles we’ve covered will help you stay prepared, build general strength and endurance, and develop the key attributes needed for competition success.
Part One focused on core strongman events—pressing, deadlifting, squatting, carries, loading, and grip work.
Part Two covered odd and unique events, general event training strategies, and basic programming considerations.
If you found this useful and want a proven, structured approach to strongman training, check out my Coaching options or grab my Strongman Barebones Conjugate eBook—built for lifters who want a serious, no-nonsense training method that works in any setting.
Ready to level up your strongman training? Click the link and get started today. 💪🔥
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