Improving Your Log Press Numbers for Strongman: The Ultimate Guide
The log press is one of the most iconic events in strongman competitions, testing an athlete’s strength, explosiveness, and technique all at once. To succeed in this event, you need more than brute force—you need strategic programming, refined technique, and attention to often-overlooked details.
Drawing insights from JH Elite Performance & Coaching, Louie Simmons’ principles at Westside Barbell, and the six key points highlighted earlier, this article will provide you with a comprehensive guide to improving your log press performance. Whether you’re a seasoned competitor or just starting in strongman, these actionable steps will help you dominate the log press.
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### Why the Log Press is Unique
Unlike a barbell or dumbbell press, the log press introduces several unique challenges:
- Neutral Grip: The neutral grip demands greater triceps and shoulder engagement while reducing chest involvement compared to a barbell press.
- Large Diameter: The log’s bulk changes the mechanics of the lift, increasing the range of motion and making stabilisation more difficult.
- Clean-to-Press Transition: The clean phase of the log press adds a complex, full-body movement, unlike a static barbell overhead press.
To maximise your log press numbers, you need a targeted approach that develops every aspect of the lift.
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### 1. Full-Range and Extended ROM Bench Press Variations
One of the most overlooked aspects of log press training is incorporating full-range and extended range of motion (ROM) bench press variations into your programme. The bench press, while not identical to the log press, is invaluable for building the foundational pressing strength you’ll need.
#### Key Bench Press Variations:
- Incline Bench Press: Focuses on the shoulders and upper chest, which are critical for overhead pressing.
- Cambered Bar Bench Press: Introduces a greater range of motion, mimicking the extended ROM of the log press.
- Paused Bench Press: Builds strength and control in the pressing phase, particularly helpful for sticking points.
- Floor Press: Reduces the range of motion to focus on lockout strength, critical for the final phase of the log press.
Integrating these variations into your training will improve your overall pressing power and help address weak points in your log press.
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### 2. Rethinking Log Presses from the Rack
While pressing the log from the rack can be a helpful training tool, it’s not for everyone. Many lifters rely too heavily on this method without addressing the clean phase or building full-body strength. The log clean is an integral part of the event and requires a strong posterior chain, core stability, and explosive power.
#### What to Focus On Instead:
- Log Cleans: Train the clean phase separately to improve efficiency in rolling the log to your chest.
- Front Squats: Strengthen your legs and core for better control during the clean.
- Deadlifts with Bands: Build explosive power, especially in the hip extension required for the clean.
Incorporating these exercises will improve your ability to clean the log effectively, setting you up for a successful press.
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### 3. Stop Training Events Randomly
Strongman training often involves a chaotic mix of event work with little thought given to progression or periodisation. Randomly training events will not lead to consistent improvements. Instead, you need a structured programme that prioritises specific goals while allowing for adequate recovery.
#### How to Structure Your Training:
- Prioritise Weaknesses: Identify your limiting factors (e.g., leg drive, lockout strength) and make them the focus of your training.
- Rotational Programming: Use the Conjugate Method to rotate max effort, dynamic effort, and repeated effort work for continued progress.
- Plan for Peaks: If you’re preparing for a competition, gradually increase the specificity and intensity of your log press training as the event approaches.
By training with intention and structure, you’ll avoid plateaus and see consistent gains.
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### 4. Avoid Over-Reliance on Banded Face Pulls
While banded face pulls are a popular accessory exercise for the upper back, they should not be your primary upper back exercise. The log press demands significant stability and strength from the upper back, and banded face pulls alone won’t cut it.
#### Better Upper Back Exercises:
- Barbell Rows: Build overall back thickness and strength.
- Pull-Ups/Chin-Ups: Improve lat engagement, which stabilises the log during the press.
- Seal Rows: Isolate the upper back without involving the lower back.
- Face Pulls with Cables or Weights: Provide more resistance compared to bands, better replicating the demands of heavy lifting.
A strong upper back supports the rack position and stabilises the log during the press, so don’t neglect these heavier exercises.
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### 5. Look Like You Lift: Building Muscle for Strongman
Surprisingly, many strongman competitors don’t prioritise hypertrophy training, leading to a lack of overall muscle mass. If you don’t look like you lift, it’s time to address that. Building muscle isn’t just for aesthetics—it provides the foundation for strength.
#### How to Build Muscle for Strongman:
- Volume Work: Use the repeated effort method to accumulate volume and drive hypertrophy.
- Accessory Work: Focus on exercises like dips, dumbbell presses, and lateral raises to target smaller muscle groups.
- Eccentric Loading: Slow, controlled lowering phases build muscle and improve tendon strength.
By focusing on hypertrophy, you’ll develop the muscle mass needed to support heavy log presses.
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### 6. All the Gear, No Idea: Focus on Fundamentals
In the world of strongman, it’s easy to get caught up in buying every piece of gear—elbow sleeves, wrist wraps, and specialised shoes. While these tools have their place, they won’t compensate for poor fundamentals. Master the basics first.
#### Key Fundamentals to Nail:
- Leg Drive: Practise explosive leg drive to transfer power from your lower body to the press.
- Breathing and Bracing: Proper bracing is critical for maintaining stability and protecting your lower back.
- Overhead Mobility: Work on shoulder and thoracic mobility to ensure a full, stable lockout.
Once you’ve mastered the basics, your gear will enhance your performance rather than mask weaknesses.
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### Strength Development for the Log Press
Improving your log press requires targeted strength training for the shoulders, triceps, and core, as well as overall upper body development.
#### Primary Exercises for Log Press Strength:
- Strict Presses: Build raw shoulder strength.
- Push Presses: Develop leg drive and explosive power.
- Close-Grip Bench Presses: Strengthen the triceps for a strong lockout.
- Z Presses: Enhance core stability and shoulder strength by pressing while seated on the floor.
#### Accessory Exercises:
- Dips: Target the triceps, shoulders, and chest.
- Front Squats: Build leg strength for the clean and press phases.
- Deficit Deadlifts: Improve pulling power and posterior chain strength.
By consistently incorporating these movements into your training, you’ll develop the strength needed for a bigger log press.
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### Implementing the Conjugate Method
The Conjugate Method, popularised by Louie Simmons, is a proven system for building strength and explosiveness. Here’s how to apply it to your log press training:
1. Max Effort Work: Test your one-rep max on variations of the log press or similar movements (e.g., axle press, barbell overhead press).
2. Dynamic Effort Work: Use lighter weights with maximum speed to improve rate of force development. For example, perform 8-10 sets of 3 reps at 50-60% of your max.
3. Repeated Effort Work: Focus on high-volume accessory work to build muscle and address weaknesses.
Rotating these methods will prevent stagnation and ensure balanced strength development.
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### Programming Considerations
When designing your log press programme, keep the following in mind:
- Frequency: Train the log press 1-2 times per week. Dedicate one session to max or dynamic effort work and another to technique and accessory work.
- Progression: Gradually increase weight, reps, or sets to ensure consistent progress.
- Recovery: Prioritise sleep, nutrition, and mobility work to support recovery and prevent injuries.
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### Conclusion: Take Action and Dominate Your Log Press
Improving your log press is a journey that requires dedication, strategic programming, and attention to detail. By addressing common mistakes, implementing effective accessory work, and following a structured approach like the Conjugate Method, you can take your performance to the next level.
The six key points outlined above—full-range bench press variations, focusing on the clean phase, avoiding random event training, prioritising proper back exercises, building muscle, and mastering fundamentals—will give you a clear roadmap to success.
Now it’s time to take action. Don’t settle for average results or inconsistent progress. Join TEAMJOSHHEZZA and unlock your full potential with expert coaching and a community that shares your drive for greatness. Whether you’re aiming for a personal best or preparing for your next competition, we’ll help you dominate the log press and every other challenge that comes your way.
Ready to take the first step? Contact JH Elite Performance & Coaching today and start building the strength and confidence to crush your goals. The log press is waiting—let’s lift!
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