Max Effort Exercise Selection 2.0: Strongman & Powerlifting Applications
Why Exercise Selection Matters
Max Effort (ME) training is the backbone of strength development in both powerlifting and strongman. Since first writing this article, I’ve had the opportunity to coach multiple champions across these disciplines, refining and expanding upon these principles. Over the years, I’ve seen first-hand how intelligent ME exercise selection can drive exceptional progress, whether preparing for a powerlifting meet or an elite strongman competition.
The purpose of this article is to go beyond the basics, expanding on movement selection with a stronger focus on strongman-specific max effort exercises and discussing how barbell variations translate to event performance. We’ll also introduce a 9-week Max Effort rotation for both upper and lower body training to provide a practical roadmap for structuring your training.
For those looking for a comprehensive understanding of the Conjugate Method, including how ME work fits into a long-term training strategy, check out my Conjugate for Dummies Guide, where I break down the full methodology in-depth.
The Role of Max Effort Training in Strength Sports
Typical Max Effort work is done to a maximal single rep, aiming to break previous records on key variations. However, modified ME approaches can also incorporate heavy doubles, triples, and even submaximal singles when the situation demands it.
Exercise selection should always be individualised, identifying movements that: ✅ Test current strength levels (Testers) ✅ Develop specific weak points (Builders) ✅ Transfer to competition lifts or strongman events
For powerlifters, this means choosing lifts that directly impact squat, bench press, and deadlift strength. For strongman competitors, this means incorporating axle bars, logs, stones, and yoke work, ensuring carryover to event performance.
ME training within a Conjugate framework is about constant adaptation and optimisation. The rotational nature of this approach allows lifters to develop absolute strength while avoiding stagnation. Implementing the right movement at the right time can be the difference between long-term progression and frustrating plateaus.
Max Effort Upper Body Exercise Selection💥
Bench Press & Pressing Variations
Competition Bench Press (Standard, Paused, Banded, Chain-loaded)
Close Grip Bench Press (Pause/No Pause)
Incline Bench Press (Regular/Close/Wide Grip, Paused, Decreased ROM)
Decline Bench Press (For triceps overload)
Floor Press (Legs Straight, Feet Flat, Paused)
Board Press (0.5/1/2/3/4 Board)
Pin Press (Varying pin heights)
Reverse Band Bench Press
Swiss Bar Bench Press (For shoulder health & stability)
Axle Bench Press (Thicker bar for grip & wrist strength)
💥 Overhead Press Variations (Essential for Strongman)
Strict Overhead Press (Standing/Seated)
Push Press (For explosive power)
Log Press (Strict/Push Press/From Pins)
Axle Press (Strict & Push Press)
Pin Press (Overhead) (To overload lockout)
Z Press (To develop core and shoulder stability)
Viking Press (Strongman-specific overhead pressing)
Circus Dumbbell Press (Event-specific single-arm strength)
✅ Why These Matter: Strongman is far more overhead-dominant than powerlifting. In events like the log press, axle press, and Viking press, absolute strength is critical. Unlike powerlifting, where the focus is on horizontal pressing, strongman athletes need to train vertical force production to handle event-specific challenges.
Developing triceps, upper back, and shoulder stability through varied pressing movements ensures stronger lockouts and reduced risk of injury. The inclusion of circus dumbbells and Z presses builds unilateral stability and core control, essential for handling odd-object lifts. A well-balanced ME Upper rotation ensures peak power output on event day while maintaining pressing endurance across multiple attempts in competition.
Max Effort Lower Body Exercise Selection
💥 Squat Variations:
Competition Squat (Raw, Wrapped, or Single Ply)
Box Squat (Varying heights for explosive strength)
Pin Squat (Overcoming weak points)
Anderson Squats (Starting from a dead stop)
Pause Squats (For reinforcing position)
Front Squat (Quad & core development)
Zercher Squat (Carryover to carries & loading events)
💥 Specialty Bars:
Straight Bar (Standard strength test)
Safety Squat Bar (Core & upper back development)
Bow Bar / Buffalo Bar (Joint-friendly alternative)
Cambered Bar (Improves stabilisation)
Marrs Bar (Relieves shoulder strain while maintaining squat load)
Spider Bar (For increased squat depth & control)
💥 Deadlift Variations:
Conventional / Sumo Deadlift (Competition style)
Deficit Deadlifts (For speed off the floor)
Rack Pulls / Block Pulls (Overloading the lockout)
Banded or Reverse Banded Deadlifts
Trap Bar Deadlift (For total body strength & reduced low back strain)
Jefferson Deadlift (Hip mobility & unilateral strength)
Snatch-Grip Deadlift (Upper back development)
Axle Deadlift (Grip-intensive or w/ Straps strongman variation)
Strongman Event Specific Deadlifts (Frame or similar deadlift)
✅ Why These Matter: Strongman requires more posterior chain dominance than powerlifting. Nearly every strongman event hinges on posterior chain strength, from yoke carries to stone loading.
Exercises like the Zercher squat develop front-loaded strength, mimicking atlas stone carries, while trap bar deadlifts strengthen the entire posterior chain with reduced spinal stress. The axle deadlift’s thick bar reinforces grip endurance, a crucial factor in farmers’ carries and frame deadlifts. Maximising posterior chain development through these exercises builds brutal total-body strength that translates directly into competition success.
Final Thoughts
Max Effort training is a game-changer for both powerlifters and strongman competitors. The key is selecting movements that develop strength, not just test it. Intelligent rotation and strategic programming allow for continued progress without stagnation or injury.
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