Index
Why the Strongman lifts
Un Strongman event it usually consists of 5 workouts (tests) distributed over the course of a day.
But let us not be misled: we are talking about short tests, which require the use of tools other than the barbell for lifts or movements that last between the 30 and the 90 seconds.
The goal of ours CrossFit® +Strongman integration it then becomes that of training in efforts of this type but on times and patterns of major repetitions.
How you do it?
There is still no real integration protocol. However it is possible insert the exercises into WODs, arriving at the perfect fusion of exercises old school and contemporary programming systems.
For example, we can imagine a AMRAP of 7 minutes alternating rehearsals of Farmer's Carry to bodyweight exercises.
The contribution of Strongman is to allow us to increase the force and work capacity at the same time.
With an additional benefit: the use of always different tools puts us under always various stimuli. Adapting becomes impossible, and in this way the level of general athleticism can only increase.
9 advantages of Strongman lifts
- They make us work at the same time on strength, athleticism and conditioning, preventing us, however, from adapting to the movements.
- The efficiency - or rather, the inefficiency - of the lifts. It is much lower than that of the movements performed with a barbell. Think about what it's like to lift a half-full barrel of water: it forces you to use movement and compensation patterns that are often lacking.
- The direct consequence of the 2 point is that one works directly on the stability of the core. A result is unparalleled stability work, as is the one requested by the Yoke carry: an athlete with an 200 kg squat is carrying a weight of 100 kg greater, which leaves very little freedom of movement to the torso and vertebral column.
- The transfer. Undergoing tests with different, uncomfortable tools means that when we return to using a symmetrical tool (the balance) the force vectors that we will be able to expose will be more efficient.
- It helps to develop the posterior kinetic chain.
- Strength of pinch (made with three fingers). It is a feature that deserves further study. The strength of the grip generally serves in life: even more in the gym. Strongman tools, with their uncomfortable shapes and unevenly distributed weights, require you to develop control and strength of your wrists and forearms: as with theAxle bar, whose structure prevents some adaptations of the grip that are natural when using the barbell.
- It allows us to easily deal with the most diverse everyday situations that have to do with strength. Because remember: the barbell only exists in the gym!
- It is funny…
- … very funny!
Ultimately, the inclusion of the Strongman lifts addresses one of the basic principles of CrossFit®:
"Heavy load, long distance, maximum speed"
In the next two articles we will see in detail some Strongman lifts to be integrated into our workouts. You can read the first article in the series , promising.