Strongman movements for powerlifters!
Something I really like adding into my powerlifters programmes particularly in there off season is some type of a strongman event as a form of conditioning.
My two main go to events would be farmers walks and sled dragging (forward and backward). Yes I know sled drag isn’t an event but load it up heavy enough and it does a pretty good job of simulating a truck pull or chain drag event.
Farmers walk for the core, grip, and upper back strength gained from it.
Sled dragging for the mass you can add to your hamstrings, glutes and calves (dragging forward) and quads (dragging backward).
Like I said I like them as conditioning tools but add so much more as stated above.
You might ask why not super yolk or atlas stones?
The risk/ reward ratio just isn’t there for me with them movements if your a dedicated powerlifter, simple as.
Sample Workouts
| Squat Day | |
| Goblet Squat | 4×10 |
| Squat | 75-80% x 4 sets x 5 reps |
| Front Squat | 60-65% x 3 x 8 |
| Stiff Leg Deadlift | 4 x 8 |
| Bulgarian Split Squat | 3 x 10 (each leg) |
| Backward Sled Drag | 2 x 40m |
| Calf Raises | 3 x 12 |
| DB Row | 4 x 10 (each side) |
| Abs |
| Deadllift Day | |
| Kettlebell Swings | 4 x 12 |
| Deadlift | 70% x 4 sets x 8 reps |
| Safety Squat Bar Squat | 65-70% x 4 x 6-8 reps |
| GHR/ Hamstring Curl | 4 x 8-10 |
| DB Row | 4 x 10 (each side) |
| Farmers Walk | 4 x 20 metres |