How to Train for Every Strongman Event Without Implements
Introduction
Strongman is a sport built around lifting, carrying, pulling, and throwing awkward and heavy objects. The best way to train for strongman is with the actual implements—logs, stones, yokes, kegs, and more. However, access to strongman equipment isn't always possible. Whether you train in a commercial gym, a garage gym without strongman kit, or simply need to work around your situation, you can still prepare effectively.
This article provides an exhaustive guide on how to train for every single strongman event without using the actual implements. While nothing can completely replace training with the real thing, the following methods, exercises, and programming strategies will help you build the strength, explosiveness, endurance, and skill required to excel in strongman competitions.
We'll also cover how to structure training around these exercises and discuss why using implements whenever possible is still the gold standard.
Comprehensive List of Strongman Competition Events - How to Train for Every Strongman Event
Strongman competitions vary widely in their event selection, but they generally test maximal strength, endurance, speed, and grip strength across different movement patterns. Below is a comprehensive list of strongman events that have been featured in past and present competitions.
1️⃣ Overhead Pressing Events
These events test upper body and overhead strength, as well as endurance and technique.
Log Clean & Press (for max weight or reps)
Axle Clean & Press (for max weight or reps)
Circus Dumbbell Press (single-arm press for max or reps)
Viking Press (shoulder press with fixed implement, often with max reps)
Block Press (pressing large, rectangular blocks)
Keg Press
Sandbag Press
Natural Stone Press
Barbell Overhead Press (sometimes included)
Monster Dumbbell Press (larger and heavier than a standard circus dumbbell)
2️⃣ Deadlift Variations
Deadlifts are a staple in strongman, but they come in many variations.
Standard Barbell Deadlift (sometimes in powerlifting-style competitions)
Axle Deadlift (thicker bar, harder grip)
Silver Dollar Deadlift (elevated height, using large boxes or silver dollar plates)
Car Deadlift (side-handle or front-handle)
18-Inch Deadlift (higher starting position)
Hummer Tire Deadlift (huge tires, high start position)
Frame Deadlift (lifting a rectangular frame)
Truck/Train Deadlift (sometimes with multiple vehicles)
Keg or Sandbag Deadlift
Trap Bar Deadlift (rare, but has been used)
Deadlift Hold (for time, sometimes using Axle or Frame)
3️⃣ Squat-Based Events
Squatting is less common in strongman than deadlifting, but still appears in some contests.
Car Squat (squat inside a frame attached to a car)
Axle Squat
Yoke Squat (squatting a yoke implement)
Front Squat with Axle or Log
Odd Object Squats (kegs, stones, sandbags, etc.)
4️⃣ Carry & Moving Events
These events test grip strength, endurance, speed, and midline stability.
Yoke Carry (max weight or distance)
Farmers Walk (with heavy implements, for time or distance)
Frame Carry (similar to Farmers Walk but with a larger frame)
Husafell Stone Carry (large stone carried in front)
Sandbag Carry (for distance or loading over a bar)
Keg Carry (distance or timed loading)
Anvil Carry
Stone Carry (natural or atlas stones)
Conan’s Wheel (front carry in a circular path)
Duck Walk (holding a heavy implement between legs)
Tombstone Carry (front carry with a large, upright stone)
Anchor Drag (pulling a large anchor with hands or harness)
Power Stairs (carrying a weight up stairs)
Dinnie Stone Carry (historical stones lifted and walked with)
5️⃣ Loading Events
Loading events require athletes to pick up heavy objects and load them onto platforms.
Atlas Stone Series (loading multiple stones onto platforms)
Stone Over Bar (repeated reps over a fixed height bar)
Keg Load (loading kegs onto a platform)
Sandbag Load
Natural Stone Load
Shield Carry and Load
Sack Toss Over Bar (with sandbags or kegs)
Keg Toss (over a high bar)
Anchor Load
Anvil Load
Medley Load (multiple different objects loaded in sequence)
6️⃣ Grip Strength Events
Grip strength is a major factor in strongman and is often tested in dedicated grip challenges.
Hercules Hold (holding two heavy pillars in place for time)
Farmers Hold (holding heavy implements for time)
Rolling Thunder Grip Challenge (lifting a thick-handled rotating implement)
Axle Deadlift (double overhand grip required)
Dinnie Stone Hold (historical stone grip challenge)
Pinch Grip Lift (lifting plates or blocks using only finger strength)
One-Hand Deadlift (grip-focused lift with an axle or barbell)
Rope Hold (hanging onto a rope for time)
Block Weights (lifting small heavy blocks with fingertips only)
7️⃣ Pushing & Pulling Events
These events test full-body power and explosiveness.
Truck Pull (with harness or hand-over-hand rope pull)
Train Pull
Sled Pull (seated or standing, hand-over-hand)
Vehicle Push (car, truck, or plane push for time)
Log or Axle Clean & Press for Reps (push pressing under fatigue)
Heavy Bag Push (pushing large sandbags for distance)
8️⃣ Medley & Hybrid Events
Some competitions include multi-part challenges that test multiple abilities in one event.
Moving Medley (combining Farmers Walk, Yoke, and Sandbags)
Deadlift & Carry Medley
Loading & Carry Medley
Pressing Medley (several pressing implements in one event)
Grip & Hold Medley (different grip challenges in sequence)
Conan’s Wheel into Yoke Carry
9️⃣ Unique or Specialty Events
These events are less common but have appeared in various strongman competitions over the years.
Tug of War (seen in early strongman contests)
Pole Push (two competitors push against each other with a pole)
Wheelbarrow Carry (carrying a loaded wheelbarrow)
Anchor Chain Drag
Finger Fingers (tipping over large poles in sequence)
Keg Relay
Log Lift for Distance (pressing a log for max distance walking)
Stone to Shoulder for Max Reps
Steinborn Squat (old-school barbell lift from the floor into a squat position)
Knackebrod Carry (historical event carrying large round plates)
Strongman competitions are highly varied, and event selection depends on the specific contest, federation, and promoter. The best competitors train for a wide range of strength qualities to be ready for anything on competition day.
💪 If you're training for strongman, make sure your program covers strength, endurance, speed, grip, and conditioning across multiple movement patterns.
Did I miss anything? Drop your thoughts! 🚀
Lets try and do our best to break down every single event.
Training for Overhead Pressing Events Without Implements
Overhead pressing strength is crucial in strongman, with multiple variations requiring not just brute force but technical efficiency and stability. If you don’t have access to competition implements like logs, axles, or circus dumbbells, you can still develop the necessary strength, power, and endurance using conventional gym equipment and smart exercise selection. Below is a breakdown of how to train for each pressing event without the actual implements.
1️⃣ Log Clean & Press (Max Weight or Reps)
How It Differs from a Barbell Press
Thicker grip: Logs are bulkier than barbells, requiring greater forearm and grip strength.
Clean technique: A log clean is more like a rolling movement than a barbell clean.
Pressing mechanics: Logs force a neutral grip, making them more triceps and upper back dominant.
How to Train Without a Log
🔹 Barbell Clean & Press (Neutral Grip if possivle)
Use a Swiss bar (football bar) if available.
Clean with a high chest roll technique to simulate log mechanics.
🔹 Fat-Grip Barbell or Dumbbell Press
If a log isn’t available, using Fat Gripz on a standard barbell mimics the thick grip.
🔹 Front Squat to Press
Enhances the transition phase of the clean to press.
🔹 Heavy Z Press (Seated on Floor)
Reinforces strict pressing mechanics and eliminates leg drive.
🔹 Kettlebell or Sandbag Front Rack Press
Forces greater stabilisation and mimics the awkward front-loaded position.
🔹 Dips + Overhead Lockout Work
Strengthens triceps and overhead lockout, critical for finishing heavy log presses.
SSB Dips
2️⃣ Axle Clean & Press (Max Weight or Reps)
How It Differs from a Barbell Press
Thicker bar: Axles are 2 inches thick, making grip strength a limiting factor.
Double overhand or continental clean: Requires either a strong grip or a rolling technique to rack the bar.
How to Train Without an Axle
🔹 Fat Gripz on a Standard Barbell
Mimics the thicker grip of an axle.
🔹 Dead-stop Barbell Clean & Press
Emphasises the strength and explosiveness needed for an axle clean.
🔹 Barbell Continental Clean & Press
If no axle, perform continentals with a regular barbell and Fat Gripz.
🔹 Barbell Reverse Curls
Strengthens grip and arm mechanics for axle cleans.
🔹 Hammer Curls & Wrist Roller
Helps build forearm endurance for maintaining grip on an axle.
🔹 Yoke Zercher Carries
Mimics the awkward front rack position.
3️⃣ Circus Dumbbell Press (Single-Arm Press for Max or Reps)
How It Differs from Standard Dumbbell Pressing
Thicker handle: Circus dumbbells have a wide grip diameter.
Offset weight: They’re often long and unbalanced, requiring control.
Leg drive timing: Unlike a standard push press, technique is more complex.
How to Train Without a Circus Dumbbell
🔹 Single-Arm Dumbbell Push Press
Use Fat Gripz on a heavy dumbbell to simulate a thick handle.
🔹 Landmine Single-Arm Press
Encourages stability in an offset position.
🔹 Kettlebell Bottom-Up Press
Forces grip control and mimics the instability of a circus dumbbell.
🔹 Heavy Dumbbell Cheat Curls
Builds the biceps strength needed for racking a heavy circus dumbbell.
🔹 Viking Press (Smith Machine or Barbell)
If available, this helps develop lockout strength.
🔹 Rotational Medicine Ball Throws
Develops power and explosiveness similar to the timing required in a dumbbell clean & press.
4️⃣ Viking Press (Shoulder Press with Fixed Implement, Often for Reps)
How It Differs from Standard Overhead Pressing
Fixed position: The press follows a strict movement pattern.
Lower back strain: Unlike free pressing, the Viking press eliminates some stabilisation demands but increases spinal loading.
How to Train Without a Viking Press
🔹 Smith Machine Overhead Press (if possible standing)
Closest mechanical movement to a Viking press.
🔹 Seated Barbell Overhead Press
Eliminates leg drive, reinforcing Viking press mechanics.
🔹 Banded Overhead Press
Accommodating resistance to mimic the Viking press lockout.
🔹 High-Rep Dumbbell or Barbell Push Press
Simulates the endurance needed for max-rep Viking press events.
🔹 Trap Bar Overhead Press (if space allows)
If available, mimics the fixed pressing position.
5️⃣ Block Press (Pressing Large, Rectangular Blocks Overhead)
How It Differs from a Barbell Press
Unstable and bulky: Blocks make the rack position more difficult.
Grip and wrist positioning: Blocks require an open-handed grip.
How to Train Without a Block
🔹 Sandbag or Kettlebell Front-Loaded Press
Mimics the awkward front-loading position.
🔹 Plate Pinch Overhead Press
Trains grip and pressing mechanics with similar hand positioning.
6️⃣ Keg Press
How It Differs from a Barbell Press
Odd shape and weight distribution
Requires a high front rack position
How to Train Without a Keg
🔹 Sandbag Shouldering to Press
Closest alternative in terms of mechanics.
🔹 Neutral-Grip Swiss Bar Press
Mimics grip positioning.
🔹 Overhead Carries with a Heavy Medicine Ball
Forces stabilisation under load.
7️⃣ Sandbag Press
How It Differs from a Barbell Press
Loose shifting weight: Harder to stabilise than a solid implement.
How to Train Without a Sandbag
🔹 Double-Kettlebell Front Rack Press
Mimics the instability of a shifting load.
🔹 High-Rep Close-Grip Pressing - maybe with hanging weights from bands
Helps develop endurance for higher-rep sandbag pressing.
8️⃣ Natural Stone Press
How It Differs from a Barbell Press
Grip demands: No handles, requiring raw grip strength.
How to Train Without a Natural Stone
🔹 Odd-Object Overhead Press
Use a medicine ball, sandbag, or weighted plate.
🔹 One-Arm Bottom-Up Kettlebell Press
Develops grip strength and stability.
🔹 Pinch Grip Overhead Press
Reinforces grip endurance for awkward loads.
9️⃣ Monster Dumbbell Press
How It Differs from a Circus Dumbbell Press
Much larger diameter handle: More difficult to grip.
Heavier and bulkier: Requires greater coordination and stability.
How to Train Without a Monster Dumbbell
🔹 Fat Gripz on Dumbbells
Mimics the thick handle of a Monster Dumbbell.
🔹 Kettlebell Bottom-Up Press
Increases wrist and forearm stability.
🔹 Heavy Single-Arm Push Press
Builds pressing power and control for the lockout.
While training with the actual implements is best, these movements allow you to build the necessary strength, technique, and endurance required for strongman overhead pressing events. Whether you’re limited by equipment or just want to add extra variety to your training, incorporating these alternatives will help you dominate overhead events when the time comes.
Training for Deadlift and Squat-Based Events Without Implements
Deadlift and squat variations are a critical part of strongman competition, testing absolute strength, endurance, and technical proficiency under awkward and often unconventional conditions. Obviously these movements are the most similar to the competition ones. If you don’t have access to the competition-specific implements, you can still build the required strength and skill using barbells, dumbbells, bands, and alternative gym-based variations. Below is a full breakdown of how to train for these events without access to the actual equipment.
Deadlift Variations
Deadlifting in strongman is far more than just a standard barbell pull. Depending on the event, it can challenge grip, positional strength, lockout power, or endurance.
1️⃣ Standard Barbell Deadlift
📌 How It Differs from Strongman Deadlift Events
More technical and strict than strongman variations (no hitching allowed in powerlifting).
Usually performed with a standard 7ft bar instead of an axle, frame, or side-handled implement.
📌 How to Train Without an Official Competition Setup
🔹 Sumo & Conventional Deadlift Variations
Both can be cycled for weakness correction and positional strength. 🔹 Deficit Deadlifts
If your floor pull is weak, pulling from a deficit will force better positioning. 🔹 Paused Deadlifts
Reinforces tightness at key sticking points.
2️⃣ Axle Deadlift (Thicker Bar, Harder Grip)
📌 How It Differs
2-inch thick bar makes grip a limiting factor.
Often performed double overhand or with straps.
📌 How to Train Without an Axle
🔹 Fat Gripz on a Barbell
Simulates the thickness of an axle bar. 🔹 Double Overhand Barbell Deadlifts
Strengthens grip without relying on mixed grip. 🔹 Barbell Deadlifts with Straps
Mimics strap use in competition. 🔹 Axle Holds or Static Holds with a Thick Bar
Improves grip endurance for axle events.
3️⃣ Silver Dollar Deadlift (Elevated Height, Large Box Plates)
📌 How It Differs
Higher start position (often 18 inches off the ground).
Less leg drive, more emphasis on lockout and mid-back.
📌 How to Train Without Silver Dollar Setups
🔹 Block or Rack Pulls (18 inches)
Directly mimics the starting height of the event. 🔹 Trap Bar Deadlifts from Blocks
Great for reinforcing mid and upper back stability. 🔹 Deficit RDLs
Increases lockout strength without excessive spinal loading.
4️⃣ Car Deadlift (Side-Handle or Front-Handle)
📌 How It Differs
Often side-handled, using a frame-like setup.
Heavy emphasis on leg drive and mid-back stability.
📌 How to Train Without a Car Deadlift Setup
🔹 Trap Bar Deadlift (High Handles)
Closest direct gym equivalent. 🔹 Zercher Deadlifts
Mimics the front-loading mechanics of a front-handled car deadlift. 🔹 Deadlifts on these funny squat/hinge/trap machines
5️⃣ 18-Inch Deadlift (Higher Starting Position)
📌 How It Differs
Similar to the Silver Dollar Deadlift, but more common across strongman contests.
📌 How to Train Without an Official Setup
🔹 Rack or Block Pulls (18-inch height)
The most direct alternative. 🔹 Reverse Band Deadlifts
Overloads the lockout phase, similar to an 18-inch pull. 🔹 Trap Bar High-Handle Deadlifts
More quad-dominant, but trains a similar movement pattern.
6️⃣ Hummer Tire Deadlift (Huge Tires, High Start Position)
📌 How It Differs
The bar flexes significantly before lifting the weight.
Requires more patience off the floor and explosive lockout strength.
📌 How to Train Without a Hummer Tire Deadlift Setup
🔹 Deadlifts with a Deadlift Bar
A standard deadlift bar has more flex than a stiff bar. 🔹 Paused Deadlifts Just Off the Floor
Reinforces the initial pull before the weight fully engages. 🔹 Reverse Band Deadlifts
Mimics the gradual loading of a flexing bar.
7️⃣ Frame Deadlift (Lifting a Rectangular Frame)
📌 How It Differs
Side-handled grip, similar to a trap bar.
Wider stance needed to fit within the frame.
📌 How to Train Without a Frame
🔹 Trap Bar Deadlifts
The closest gym substitute. 🔹 Sumo Deadlifts
Teaches wide stance positioning. 🔹 Farmer’s Handle Deadlifts
If available, this closely mimics the event.
8️⃣ Truck/Train Deadlift (With Vehicles)
📌 How It Differs
Variable loading and bar whip.
Often requires maximal effort for a single rep.
📌 How to Train Without a Truck/Train Setup
🔹 Heavy Partial Deadlifts
Reinforces lockout strength. 🔹 Heavy Yoke Walks with Slow Steps
Simulates the grind of heavy pulls.
9️⃣ Keg or Sandbag Deadlift
📌 How It Differs
Odd shape and shifting weight make stabilisation difficult.
📌 How to Train Without a Keg or Sandbag
🔹 Zercher Deadlifts
Mimics awkward loading. 🔹 Deadlifts on these funny squat/hinge/trap machines
Forces core engagement.
🔟 Deadlift Hold (For Time, Often Using Axle or Frame)
📌 How to Train Without the Official Setup
🔹 Barbell Hold (Double Overhand)
Mimics grip endurance challenges. 🔹 Farmer’s Hold with Dumbbells or Kettlebells
Builds static grip strength.
Squat-Based Events
Squatting in strongman is rarer than deadlifting, but events that require bracing under load can appear in contests.
1️⃣ Car Squat (Squat Inside a Frame Attached to a Car)
📌 How It Differs
Unstable and awkward setup compared to a barbell squat.
📌 How to Train Without a Car Squat Setup
🔹 Belt Squats
Mimics upright posture & quad focus. 🔹 Hatfield Squats
Provides stability while allowing overload. 🔹 Zercher Squats
Mimics awkward front loading.
2️⃣ Axle Squat
📌 How It Differs
Thicker bar makes stability and positioning harder.
📌 How to Train Without an Axle Bar
🔹 Fat Gripz on a Barbell Squat
Mimics the grip of an axle 🔹 SSB Squats
Challenges upper back & midline stability, similar to an axle squat.
3️⃣ Yoke Squat (Squatting a Yoke Implement)
📌 How to Train Without a Yoke Setup
🔹 Hatfield Squats or Safety Bar Squats
Mimics upper back loading and upright posture. 🔹 Heavy Walkouts & Holds
Reinforces core and upper back stability.
4️⃣ Odd Object Squats (Kegs, Stones, Sandbags, etc.)
📌 How to Train Without the Odd Objects
🔹 Zercher Squats
🔹 Sandbag Squats
The best general alternative. 🔹 Front-Loaded Kettlebell or Dumbbell Squats
Mimics awkward front-loading.
These training approaches ensure you can build maximal strength, grip endurance, and positional awareness for strongman even without access to competition implements.
Training for Carry & Moving Events Without Implements
Carry and moving events are some of the most gruelling aspects of strongman competition, demanding maximal strength, endurance, grip resilience, and midline stability. They’re also among the most challenging to replicate without proper implements like yokes, farmers handles, and stones. However, with strategic modifications using barbells, dumbbells, sandbags, weighted vests, and other gym-based tools, you can effectively train for these events even in a conventional gym setup.One major modification that can make these gym based variations more challenging is to add hanging weights with bands or chains to each movement.
4️⃣ Carry & Moving Events
1️⃣ Yoke Carry (Max Weight or Distance)
📌 How It Differs from Gym Training
Massive axial loading requires trunk bracing and foot speed.
Heavy yoke carries can be grinding under max weight, while lighter yokes test speed & endurance.
📌 How to Train Without a Yoke
🔹 Heavy Walkouts with a Barbell
Set up in a squat rack, unrack, and hold or walk a short distance.
Helps build core stability and upper back strength. 🔹 Hatfield Squat Walks (Using Safety Bar Squat Setup)
Gives a similar feel to walking under a yoke without crushing the spine. 🔹 Trap Bar Walks
Forces core bracing and posture stability. 🔹 Heavy Zercher Walks
Mimics the torso engagement needed for heavy yoke carries.
2️⃣ Farmers Walk (With Heavy Implements, for Time or Distance)
📌 How It Differs from a Conventional Gym Setup
Strongman farmers handles are thicker and harder to grip than standard dumbbells.
Requires foot speed and efficient movement mechanics under load.
📌 How to Train Without Farmers Handles
🔹 Heavy Dumbbell or Kettlebell Carries
Closest direct alternative. 🔹 Trap Bar Carries
Mimics the hand position of a farmers walk with more stability. 🔹 Double Overhand Barbell Deadlifts & Holds
Strengthens grip endurance. 🔹 Fat Grip Dumbbell Carries
Simulates thicker handle grip from strongman implements.
3️⃣ Frame Carry (Similar to Farmers Walk but With a Larger Frame)
📌 How It Differs
Requires a wider stance and different weight distribution.
More posterior chain activation compared to farmers walks.
📌 How to Train Without a Frame
🔹 Trap Bar Walks (Heavy)
Closest gym alternative for the event. 🔹 Deficit Deadlifts with Trap Bar
Improves setup and drive off the floor. 🔹 Zercher Carries
Builds postural stability for frame carries.
4️⃣ Husafell Stone Carry (Large Stone Carried in Front)
📌 How It Differs
Awkward front-loaded position, forcing core, upper back, and arm endurance.
📌 How to Train Without a Husafell Stone
🔹 Zercher Carries
The best direct alternative for core & upper back endurance. 🔹 Front-Loaded Kettlebell or Dumbbell Carries
Reinforces bracing and stability. 🔹 Heavy Sandbag Carries
Mimics awkward object handling.
5️⃣ Sandbag Carry (For Distance or Loading Over a Bar)
📌 How to Train Without a Sandbag
🔹 Zercher Carries
Mimics awkward load shifting. 🔹 Kettlebell Bear Hug Carries
Simulates grip fatigue from sandbags. 🔹 Front-Loaded Dumbbell Carries
Alternative for conditioning and core work.
6️⃣ Keg Carry (Distance or Timed Loading)
📌 How It Differs
Unstable, top-heavy load shifts during movement.
📌 How to Train Without a Keg
🔹 Zercher Carries with a Barbell or Sandbag
Best substitute for awkward front-loaded objects. 🔹 Heavy Med Ball or Dumbbell Bear Hug Carries
Simulates grip and posture demands.
7️⃣ Anvil Carry
📌 How It Differs
Often very heavy, forcing grip & core endurance.
📌 How to Train Without an Anvil
🔹 Kettlebell or Dumbbell Pinch Carries
Reinforces grip endurance for odd objects. 🔹 Fat Grip Dumbbell Carries
Trains grip & arm fatigue tolerance.
8️⃣ Stone Carry (Natural or Atlas Stones)
📌 How to Train Without Stones
🔹 Zercher Carries
Best substitute for front-loading an awkward object. 🔹 Heavy Dumbbell Front Carries
Simulates grip fatigue and posture demand.
9️⃣ Conan’s Wheel (Front Carry in a Circular Path)
📌 How It Differs
Heavy front-loaded carry with constant tension on the core.
📌 How to Train Without a Conan’s Wheel
🔹 Zercher Carries
The best direct substitute. 🔹 Front Rack Walks with a Barbell
Reinforces postural endurance.
🔟 Duck Walk (Holding a Heavy Implement Between Legs)
📌 How to Train Without a Duck Walk Implement
🔹 Dumbbell or Kettlebell Suitcase Carries Between the Legs
Mimics awkward grip placement. 🔹 Trap Bar Carry with a Narrow Stance
Trains similar movement mechanics.
1️⃣1️⃣ Tombstone Carry (Front Carry with a Large, Upright Stone)
📌 How to Train Without a Tombstone Implement
🔹 Bear Hug Carries with a Heavy Sandbag
Best alternative for awkward object handling. 🔹 Zercher Walks
Reinforces upright posture under load.
1️⃣2️⃣ Anchor Drag (Pulling a Large Anchor with Hands or Harness)
📌 How to Train Without an Anchor
🔹 Sled Pulls (Backwards & Forwards)
The best alternative for dragging strength. 🔹 Heavy Farmer’s Walks (With Chains Attached to a Belt)
Simulates pulling resistance.
1️⃣3️⃣ Power Stairs (Carrying a Weight Up Stairs)
📌 How It Differs
Explosive step-ups with heavy weight.
📌 How to Train Without a Power Stair Setup
🔹 Weighted Step-Ups
Directly replicates the movement. 🔹 Deficit Trap Bar Deadlifts
Reinforces hip & knee drive from a deficit.
1️⃣4️⃣ Dinnie Stone Carry (Historical Stones Lifted and Walked With)
📌 How to Train Without Dinnie Stones
🔹 Heavy Dumbbell Suitcase Carries
Best grip & posture alternative. 🔹 Trap Bar Walks with High Handles
Similar loading pattern.
These modifications allow you to train grip, core strength, endurance, and explosive movement for carry and moving events, even without competition-specific implements.
Training for Loading Events Without Implements
Loading events in strongman require maximum force production, explosive hip extension, and grip endurance. Without access to atlas stones, kegs, sandbags, or natural stones, training for these events becomes extremely challenging. However, using specialty bar squats, explosive hip hinge movements, and general posterior chain strengthening, athletes can still develop the necessary power, movement patterns, and endurance to excel in these events.
Key Training Considerations Without Implements:
✅ Heavy Lower Body Strength Work – SSB & Cambered Bar Box Squats with Accommodating Resistance help reinforce posterior chain engagement and maximal loading strength.
✅ Explosive Hip Hinge Movements – Good mornings, RDLs, and snatch grip deadlifts reinforce hip extension, a key element in loading events.
✅ Grip & Upper Back Strength – Many loading events tax grip endurance and upper back integrity; exercises like fat grip deadlifts, Zercher carries, and heavy shrugs can help.
5️⃣ Loading Events
1️⃣ Atlas Stone Series (Loading Multiple Stones onto Platforms)
📌 How It Differs from Conventional Gym Training
Requires massive posterior chain engagement, arm and chest control, and hip extension.
Lifting a rounded object changes leverage significantly.
📌 How to Train Without Atlas Stones
🔹 SSB Box Squats vs Bands
Builds posterior chain strength and reinforces a powerful hip drive. 🔹 Deficit Deadlifts with a Snatch Grip
Mimics the low start position and grip endurance demands. 🔹 Zercher Squats & Zercher Deadlifts
Closest gym-based movement to a stone lift. 🔹 Heavy Sandbag Front Squats or Bear Hug Carries
Helps simulate the loading movement without actual stones.
2️⃣ Stone Over Bar (Repeated Reps Over a Fixed Height Bar)
📌 How It Differs
Requires repetitive full-body explosive movement and massive grip endurance.
📌 How to Train Without an Atlas Stone
🔹 Zercher Deadlifts & High Pulls
Trains the pull and loading motion. 🔹 Explosive Hip Thrusts
Develops forceful hip extension. 🔹 Front-Loaded Sandbag or Med Ball Tosses
Helps mimic the throw over the bar. 🔹 Trap Bar Deadlifts with a High Pull Finish
Reinforces hip drive and upper back engagement.
3️⃣ Keg Load (Loading Kegs onto a Platform)
📌 How to Train Without a Keg
🔹 Heavy Zercher Carries
Best alternative for awkward loading strength. 🔹 Sandbag Loads Over a Box or Bar
Mimics load height requirements. 🔹 Trap Bar Deadlift with Shrug & Hold
Trains upper back and grip for the hold at lockout.
4️⃣ Sandbag Load
📌 How to Train Without a Sandbag
🔹 Front Squats with a Zercher Hold
Develops upper body strength and bracing. 🔹 Deadlifts with a Controlled Negative
Reinforces positioning for loading. 🔹 Explosive Romanian Deadlifts with High Pulls
Strengthens hip drive into the load phase.
5️⃣ Natural Stone Load
📌 How to Train Without a Natural Stone
🔹 Zercher Squats & Zercher Good Mornings
Best alternative for replicating awkward leverage. 🔹 Snatch-Grip Deadlifts & High Pulls
Reinforces full-body explosive movement. 🔹 Heavy Front Carries with Odd Objects
Builds grip endurance and stability.
6️⃣ Shield Carry & Load
📌 How to Train Without a Shield Implement
🔹 Bear Hug Carries with a Heavy Sandbag
The closest alternative for awkward loading stability. 🔹 Zercher Carries & Walks
Forces upper body endurance while moving under load. 🔹 Heavy Front Squats with a Pause at the Bottom
Reinforces bracing and explosive power.
7️⃣ Sack Toss Over Bar (With Sandbags or Kegs)
📌 How It Differs
Requires full-body triple extension, grip endurance, and explosive force.
📌 How to Train Without a Sack Implement
🔹 Explosive Romanian Deadlifts into a High Pull
Best alternative for loading speed. 🔹 Kettlebell Swings with an Extended Finish
Mimics hip drive mechanics. 🔹 Dumbbell Snatch
Builds full-body power for throwing movements.
8️⃣ Keg Toss (Over a High Bar)
📌 How to Train Without a Keg
🔹 Dumbbell or Kettlebell High Pulls
Reinforces explosive shrug mechanics. 🔹 Barbell Snatch-Grip High Pulls
Develops upper back power and acceleration. 🔹 Medicine Ball Overhead Throws
Simulates the keg’s release mechanics.
9️⃣ Anchor Load
📌 How to Train Without an Anchor
🔹 Zercher Carries Into a Load Over a Bar
Mimics awkward object loading. 🔹 Deficit Deadlifts & Sandbag Loads
Trains explosive power from awkward positions.
1️⃣0️⃣ Anvil Load
📌 How to Train Without an Anvil
🔹 Trap Bar Deadlifts with a Shrug & Hold
Simulates grip endurance and upper back demand. 🔹 Front-Loaded Kettlebell Carries
Mimics awkward loading.
1️⃣1️⃣ Medley Load (Multiple Different Objects Loaded in Sequence)
📌 How to Train Without Medley Implements
🔹 Circuit Training with Sandbags, Barbells, and Dumbbells
Mimics the fatigue and endurance demands. 🔹 Zercher Carries & Kettlebell Snatch Intervals
Trains explosive transitions between events. 🔹 Trap Bar Walks Into Explosive Box Squats
Builds acceleration under fatigue.
Summary: Training for Loading Events Without Implements
🔹 Box Squats (SSB or Cambered Bar) with Accommodating Resistance – Develops strength in awkward loading positions.
🔹 Good Mornings & RDLs – Reinforce posterior chain endurance for stone and keg loads.
🔹 Zercher Carries & Sandbag Front Squats – Simulate awkward loading mechanics.
🔹 Explosive Pulling Movements – Snatch grip high pulls & RDLs replicate triple extension.
🔹 Grip Endurance Work – Heavy shrugs, fat grip holds, and dumbbell suitcase carries train loading grip demands.
These strategic modifications will help replicate the key movement patterns, explosive power, and endurance necessary to dominate loading events, even without access to strongman-specific equipment.
Training for Grip Strength & Pushing/Pulling Events Without Implements
Training for grip strength and pushing/pulling events without strongman-specific implements is challenging, but there are effective ways to replicate the demands with common equipment.
For pushing and pulling events, sleds, prowlers, or weighted drags are non-negotiable—if you don’t have access to these, your best bet is creative resistance band setups or treadmill pushing variations. Grip events, on the other hand, can be trained effectively using fat grips, plate pinches, thick bar work, and rope holds.
Grip Strength Events
1️⃣ Hercules Hold (Holding Two Heavy Pillars in Place for Time)
📌 How It Differs from Conventional Training
A static grip endurance test with massive tension on the shoulders and arms.
Pulling against resistance with both arms, requiring lat activation as well as grip strength.
📌 How to Train Without Implements
🔹 Heavy Isometric Holds with a Cable Machine or Resistance Bands
Set up two opposing bands/cables and hold in a neutral grip position. 🔹 Farmers Holds for Time with Fat Gripz
Builds grip and arm endurance in a similar setup. 🔹 Double-Rope Holds (Hanging from a Pull-Up Bar with Towels or Ropes)
Mimics the pulling angle and isometric demands. 🔹 Isometric Axle Deadlifts at Lockout
Load a thick bar and hold at the top for grip endurance.
2️⃣ Farmers Hold (Holding Heavy Implements for Time)
📌 How to Train Without Implements 🔹 Dumbbell or Trap Bar Holds
Hold heavy dumbbells or a trap bar for maximum time. 🔹 Fat Grip Farmers Walk Holds
Add Fat Gripz to increase grip difficulty. 🔹 Towel Holds from a Pull-Up Bar
Grip two towels looped over a pull-up bar and hold as long as possible.
3️⃣ Rolling Thunder Grip Challenge (Thick Handle Rotating Implement)
📌 How to Train Without Implements 🔹 Axle Bar Deadlifts (Double Overhand Grip)
Trains thick bar grip strength. 🔹 Fat Grip Dumbbell Deadlifts
Mimics thick rotating handles. 🔹 Plate Pinches with Rotation
Hold two plates together and rotate the hands.
4️⃣ Axle Deadlift (Double Overhand Grip Required)
📌 How to Train Without an Axle Bar 🔹 Barbell Deadlifts with Fat Gripz
Simulates thick bar demands. 🔹 Static Holds with Fat Gripz
Time under tension improves grip endurance. 🔹 Reverse Curl Deadlifts
Forces greater forearm engagement for grip strength.
5️⃣ Dinnie Stone Hold (Grip Strength Challenge with Heavy Stones)
📌 How to Train Without Implements 🔹 Trap Bar Holds with an Offset Grip
Mimics offset load distribution. 🔹 Deadlifts with One Hand on a Dumbbell Handle
Forces asymmetrical grip engagement. 🔹 Towel Deadlifts
Loop towels around the barbell to replicate odd-object grip challenges.
6️⃣ Pinch Grip Lift (Lifting Plates or Blocks with Finger Strength Only)
📌 How to Train Without Implements 🔹 Plate Pinch Deadlifts
Pinch two plates and deadlift for reps. 🔹 Block Holds with Dumbbells
Grip the sides of a hex dumbbell instead of the handle. 🔹 Towel Pinch Deadlifts
Loop a towel through a kettlebell and lift only using fingertips.
7️⃣ One-Hand Deadlift (Grip-Focused Lift with an Axle or Barbell)
📌 How to Train Without Implements 🔹 One-Hand Trap Bar Deadlifts
A safe alternative to mimic unilateral loading. 🔹 One-Hand Farmers Walks
Builds asymmetrical grip strength. 🔹 Heavy Suitcase Carries
Forces grip control and core engagement.
8️⃣ Rope Hold (Hanging Onto a Rope for Time)
📌 How to Train Without Implements
🔹 Towel Hangs from a Pull-Up Bar
The best substitute for rope grip.
🔹 Rope Climbing in Small Sets
Even small climbs train grip endurance.
🔹 Thick Rope Pulldowns
Mimics the tension and endurance needed.
9️⃣ Block Weights (Lifting Small Heavy Blocks with Fingertips Only)
📌 How to Train Without Implements 🔹 Pinch Grip Deadlifts with Plates
The closest alternative to block weights.
🔹 Hex Dumbbell Holds
Grip only the dumbbell heads, not the handle.
🔹 Plate Curls for Finger Strength
Lifting small plates with fingertips only.
Pushing & Pulling Events
1️⃣ Truck Pull (Harness or Hand-Over-Hand Rope Pull)
📌 How to Train Without a Truck
🔹 Sled Drags with a Harness
The best alternative to a truck pull.
🔹 Heavy Prowler Pushes
Builds leg drive and forward lean mechanics.
🔹 Hand-Over-Hand Rope Sled Pulls
Simulates upper body endurance demands.
2️⃣ Train Pull
📌 How to Train Without a Train
🔹 Heavier Sled Pulls with a Longer Distance
Simulates the prolonged effort of a train pull.
🔹 Uphill Sled Drags
Adds additional resistance over time.
3️⃣ Sled Pull (Seated or Standing, Hand-Over-Hand)
📌 How to Train Without a Sled
🔹 Heavy Rope Rows with Resistance Bands
Mimics the arm fatigue of a sled pull.
🔹 Seated Towel Rows to Failure
Builds grip and pulling endurance.
4️⃣ Vehicle Push (Car, Truck, or Plane Push for Time)
📌 How to Train Without a Vehicle
🔹 Heavy Prowler Pushes with Long Distances
The best gym-based alternative.
🔹 Heavy Backward Sled Drags
Builds quad endurance for prolonged pushing events.
🔹 Band-Resisted Sprints
Helps develop acceleration and drive.
6️⃣ Heavy Bag Push (Pushing Large Sandbags for Distance)
📌 How to Train Without a Sandbag 🔹 Heavy Prowler Pushes with Resistance
Mimics pushing a heavy bag. 🔹 Zercher Carries into a Drop and Sprint
Builds powerful carry and push mechanics.
Training for Grip & Pushing/Pulling Events Without Implements
🔹 Grip Strength Can Be Trained Effectively – Using Fat Gripz, thick bar work, plate pinches, and towel hangs.
🔹 Pushing & Pulling Events Require a Sled – If you don’t have one, prowler variations and heavy carries are the best alternatives.
🔹 Upper Back & Core Endurance Are Key – Exercises like Zercher Carries, Axle Deadlifts, and Hand-Over-Hand Pulls replicate event demands.
🔹 Fatigue Management is Crucial – Simulate max-effort endurance challenges with long-duration holds and sled pulls.
This approach covers all event demands while ensuring real-world carryover to strongman competition. 🚀
All medley and hybrid events have already been covered within the breakdowns of their respective movement categories. Since medleys are simply a combination of multiple strongman events performed in sequence, the training methods for each component—whether it's a carry, load, drag, press, or pull—have already been detailed. The key to training for medleys is developing event transitions, endurance under fatigue, and movement efficiency, which can be achieved by combining previously outlined exercises into progressive circuits or timed sequences. By focusing on the individual event components and incorporating structured conditioning work, you can prepare for any medley or hybrid strongman challenge.
This isn’t every strongman event ever, but it’s about as close as you’ll get to covering the full spectrum of challenges you might face in competition. The goal here is to give you a solid understanding of how to train for almost anything, even when time, equipment, or access to implements is limited. Nothing will ever replace direct implement training, especially when preparing for a specific competition, but being physically and mentally prepared—both in a general sense and with targeted specificity—will always be the most important factor in success. The best strongmen aren’t just strong with the equipment; they’re strong in every capacity, adaptable to new challenges, and ready to dominate no matter what’s in front of them.
The Importance of Implement Training
While you can train effectively without strongman implements, nothing fully replaces the real thing. Whenever possible, athletes should seek access to competition equipment to refine technique, build confidence, and develop event-specific endurance.
However, if you don’t have access to implements, the exercises and programming laid out in this guide will help you build the strength, power, endurance, and skill transfer needed for strongman competitions.
For a fully individualised strongman coaching, check out my coaching programs at TEAMJOSHHEZZA.COM! 🚀
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