Getting Started with Strongman Training, Even in a Commercial Gym
I know how overwhelming it can be to get started in strongman training, especially when you don’t have access to specialized equipment. I’ve been in your shoes before – starting out in a commercial gym without the ideal tools at my disposal. But I’m here to tell you that it’s totally possible to get a strong foundation in strongman, even with the most basic gym setup.
One of the most common questions I get is where to start, especially when you're faced with the challenge of training without the typical strongman gear. Well, here’s the good news: you're not alone. Most strongman competitors, even at the top level, started out in commercial gyms, and many of us still have to make do with what we have access to. Sometimes, at competitions, we don’t even know exactly what equipment we’ll be using until the day of the event, and that’s part of the challenge we love.
That said, you don’t need the exact equipment to prepare. You just need to know how to adapt and swap exercises so you can build the strength and conditioning required for those events. I want to share with you some simple exercise swaps that you can do in your gym to replicate common strongman movements. These swaps will help you get familiar with the right motions and ensure you’re as prepared as possible.
For instance, when it comes to deadlifts, you might not have access to an elephant bar or a thick axle bar, but you can still train by elevating the bar on pads or boxes to simulate different heights. This will allow you to replicate the feel of a deadlift in strongman, even with a standard commercial barbell.
For overhead pressing, if you don’t have access to a log, you can substitute with a bench push press using a barbell. This will help you develop the key strength and positioning needed for log presses. Similarly, for Viking Press, a banded barbell push press will help you build the tricep strength for those tough lockouts.
Moving events like the yoke or shield carry might seem impossible without the right implements, but don’t worry! A barbell with a heavy load can help you build the stability and hip strength needed for these events. And if you’re preparing for grip events like Hercules Holds or Farmer’s Walks, look around your gym for tools that replicate the grip challenges, like using a cable machine or farmer’s handles if you have them.
If you’re looking to take your training further, here’s the advice I would give myself if I were just starting out: invest in a few key pieces of equipment that can make a huge difference. A log, a monster dumbbell, and a heavy sandbag are the three tools I’d recommend. These items are versatile and will help you prepare for many events, from presses to carries to stone lifting.
Finally, remember that strongman is about being an all-around athlete. It’s about mastering the six fundamental movement patterns: pushing, pulling, squatting, hinging, overhead pressing, and carrying. With a little creativity, you can replicate most strongman movements with minimal equipment, and trust me, that's how I got started. We all have to make do with what we’ve got, but it’s that adaptability that makes this sport so special.
As always, Lift Heavy and Be Kind
- MItchell Hooper