Index
The Atlas stone
We have talked about in the first part: they are the evolution of the tests of force which took place in the past in the villages of northern Europe.
I movements that are tested they are different: from lifting only to lifting done by resting the stone on a support of a set height.
In events Strongman are used spheres of weight and progressive dimension, often to be lifted in sequence.
This is the progression of the lift:
- Surround the ball with your feet.
- With your weight on your heels, you bend down with your arms extended – as if they were levers – and place your fingers against the lower part of the stone. This is the pinch (made with three fingers).
- The stone is raised as in a deadlift. When it exceeds the height of the knees, these are tightened to support its weight.
- At this point the stone is again gripped in the "cobra" position: chest, abdomen with arms around it.
- With a sharp blow the body is extended and the stone is rolled upwards, while it is pulled aggressively with the hands.
- In this way the stone is placed on the dominant shoulder. The riser is over.
At this point the stone can be dropped to the ground (if we are working on time), accompanied on the ground by repeating the riser sequence, or laid on the appropriate supports if we are training for an event.
Cut and slow (clean and press) with barrel
An alternative use for beer kegs that we all love!
- Legs to the width of the hips, with the arms extended, the edge of the barrel is grasped.
- A detachment from the ground is performed.
- By bending the knees the barrel must come to rest on the thighs and knees.
- At this point the barrel is grasped by the dominant hand on the lower edge, and pulled forcefully on the dominant shoulder.
- The edges of the barrel are symmetrically grasped, and a slow forward is made until the arms are completely extended.
Cut and slow (clean and press) with log
Il log - literally trunk - is a "covered" barbell. Two slits allow you to reach the grip, but prevent you from rotating your wrists to follow it naturally.
Also in this case, the movement is in all respects similar to a detachment from the ground with a subsequent push. However, the riser is divided in half: during its ascent, the log is leaning in the recess formed by the knees, thighs and abdomen.
Conclusions
These are just some of the raise Strongman we can include in CrossFit® WODs. The possibilities are numerous, but we prefer to close with a warning.
We must not be fooled by the "brutality" of these movements, neglecting their technical care. As for the Olympic movements, these too must be taught: especially as the loads involved are immediately noteworthy.
This care aside ... have fun!