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Common Strongman Events: Farmer's Carry

The document provides an overview of the techniques, common mistakes, accessory exercises, and programming recommendations for several common strongman events: farmers carry, yoke walk, axle clean and press, tire flip, and stone load. For each event, it outlines proper form, alternatives, issues to avoid, supportive training exercises, how to simulate the actual competition, recommended equipment, and how to structure training to improve performance. The goal is to help athletes properly perform the movements and avoid injuries by addressing technical details.

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zeggari azzedine
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97 views

Common Strongman Events: Farmer's Carry

The document provides an overview of the techniques, common mistakes, accessory exercises, and programming recommendations for several common strongman events: farmers carry, yoke walk, axle clean and press, tire flip, and stone load. For each event, it outlines proper form, alternatives, issues to avoid, supportive training exercises, how to simulate the actual competition, recommended equipment, and how to structure training to improve performance. The goal is to help athletes properly perform the movements and avoid injuries by addressing technical details.

Uploaded by

zeggari azzedine
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Common Strongman Events

This handout provides brief coverage of the material discussed in The Fundamentals of
Strongman Training events section and can help cue proper technique/deter common pitfalls.

Farmer’s Carry:
a.) Technique
 Center Handle
 Back upright, pushing into the ground
 Proud chest
 Watch the overturn
 Accelerate all the way through finish
b.) Alternative technique
 Front or back handle
 Staggered start (optional)
c.) Common mistakes or misinformation
 Deadlifting the farmer’s/frame
 False grip, stacks callous and tears
 Caved chest
 Appropriate stride length
 Bent arm carry or pick – straight arm tension
d.) Accessory lifts
 More farmer’s carries
 Trap bar deadlift
 DB hold for time
 Finger curls
e.) Simulation for the event
 DB, KB, BB, trap bar walk
 Walking in place
 Simulating competition conditions
f.) Training supplies/equipment
 Belt
 Chalk
 Neoprene sleeves
 Wrist wraps
g.) Programming for improvement
 Optimal once per week
 Linear or wave progression
 Both light-long distance and heavy-short distance
 Train your turns

Yoke Walk:
a.) Technique
 Chest up, stack spine (shoulders over hips)
 Hand position, cross bar vs. uprights
 Press down on the ground
 Small steps building into larger steps
 Accelerate all the way through the finish
 Flow with the yoke, don’t fight it
 Don’t be afraid to start slow
b.) Alternative technique (dangerous)
 Staggered stance start
 Whip, catching after a big first step
c.) Common mistakes or misinformation
 Trying to “run out of the gates”
 Nose dive, height selection
 Trying to control a heavy yoke that is out of control
d.) Accessory Lifts
 Heavy squat picks
 Core stabilizing movements (planks, back extensions, Chinese bridge, good mornings)
 More yolk walks
e.) Simulation of the event
 Simulate competition conditions
 Simulate surface
 Time and distance
 IN GYM: chain yoke
f.) Supportive equipment
Belt
Chalk
Neoprene
Wrist wraps
Knee wraps
g.) Programming for improvement
 Beginners: once a week for three weeks
 Once every two weeks thereafter
 One or two working sets
 Heavy
 Work your speed

Axle Clean and Press:


a.) Technique
 Alternate grip
 First pull, extension only at the knees, maintaining angle of torso
 Second pull, saving a small bend in the knee, extend at the hips
 Final pull, triple extension at ankle, knee, and hip
 Pulling high, switch “under hand: in midair over the top
 Row bar into the chest as high as you can catch it with hips under or in front of the bar
 Stack bar over hips over heal with thighs in front
 Drive, bump, extend quad and ankles
 Catch in front rack position with hips back
 Push jerk
b.) Alternative technique
 Cleans
-Double over straight clean
-Double over continental
-Slow flip continental
-Phillipi crook catch
-Carlson over-under straight clean to shoulder midair flip
 Press
-Strict press
-Push press
-Split jerk
c.) Common mistakes or misinformation
 Underhand curl
 Only fat guys can continental
 Deadlifting the bar into lap and stopping at the hips
 Strict pressing in a “for reps” event… unless your name is Robert Oberst
 Time under tension, resting under continental
d.) Accessory lifts
 Olympic clean and press
 High pulls
 Olympic clean pulls
 Break down weak point
 Various overhead lifts
e.) Simulation of the event
 fat grips or tyler grips
f.) Supportive equipment
 Hard or soft belt
 Chalk
 Neoprene
 Wrist wraps
 Olympic shoes
g.) Programming for improvement
 At most, twice a week
 Be patient
 Zack and Pat zeroed their first axle in contest
 Combination of high- and low-rep sets, keeping in mind contest-appropriate weights

Tire Flp:
a.) Technique
 Jumping stance, 4 point stance
 Hands just outside shoulders
 Driving forward and into the tire and then push up about 45°
 Knee the tire as you switch hand to a “push” position
 Push over to land flat and push hard
b.) Alternative technique
 Super wide grip
-Snatching the tire instead of cleaning the tire
 Continental tire flip
 Forearm shiver or shelf
-Best for heavy tires
c.) Common mistakes
 Sumo stance
 Deadlifting
 Bicep curling
 Uneven push over
 Time under tension
d.) Accessory Lifts
 Front squat
 Zercher squat
 Power cleans
 Power snatches
 Lower body triple extension
 Lower body triple extension plyos
e.) Simulation of the event
 Contest conditions
-Ask for a venue surface, tire height/width, and tred
f.) Supportive equipment
 Soft belt or rheband belt
 Neoprene
 Chalk
g.) Programming for improvement
 Train on a variety of tires
 Train with a variety of methods
 High volume, relatively heavy
 Low volume heavy weight within all techniques
 Speed

Stone Load:
a.) Technique
 Stand directly over and straddle the stone
 Reach hands deep with arms, hands, and elbows squeezing
 Hips high
 RDL
 Pull/roll into lap while stepping in, feet together
 Hips high and back
 Arms at 10:00 and 2:00 “swim deep”
 Rock hips back, throw hips in
 Triple extension while pulling stone up
 Look up
 On your toes at the height of extension/apex
b.) Alternative technique
 One motion
 Running load
 Shouldering stone
c.) Common mistakes
 Deadlifting the stone
 Hips down
 Knees in
 Arms underneath
 Squat the stone up… unless you’re Zydrunas
d.) Accessory lifts
 Sandbags
 Zercher squat
 Front squat
 Wide stance RDL
 Good mornings
 Core work
e.) Simulation of the event
 Note the rules of the event and the rule changes in the last year
 Height the stone you’re loading to
 Time limit, stone diameter, and weight
f.) Supportive equipment
 Hard or soft belt or rheband belt
 Neoprene
 Tacky
 Tacky removal
 Olympic weightlifting shoes
 Stone sleeves
g.) Programming for improvement
 Work your weaknesses, pick or load
 Practice loading high
 Train transitions in series loading
 Go heavy

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