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Sports training

Strongman conditioning workout: sled drags, carries, clean and jerks and swings

In a study of strongman training, a session of sled drags, farmer's walks, one-arm dumbbell clean and presses and tyre flips, each set about 30 seconds of near-maximal effort, was as hard on the body, by heart rate and lactate, as a session of squats, deadlifts and presses. Strongman athletes and their coaches use implements this way for conditioning. This session follows that pattern with moves you can see on our 3D figure, using kettlebell clean and jerks for the dumbbell press and kettlebell swings for the tyre's hip drive. For aerobic fitness, intervals on a bike did better than intervals with weights in strength athletes, so keep a cycling or rowing session in your week too.

40 minIntermediate9 movesCardio machine · A wall · A kettlebell · A sled · A dumbbellQuads · Glutes · Back · Hip flexors · Hamstrings · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Indoor rowing (rowing machine)3 to 5 min easy
    Beginner · Quads, Glutes, Back · 3D demoHarder: Stair climbing
  2. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a rackEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  3. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHips backHarder: Dumbbell Romanian deadlift
  4. Kettlebell swing10, light
    Intermediate · Glutes, Hamstrings, Back · 3D demoSnap your hips; the bell rises to chest heightEasier: Cable pull-throughHarder: Kettlebell clean

Circuit

3 rounds · Rest 90 s to 2 min between moves, 3 min between rounds

  1. Harness sled drag1 drag of 20 m
    Beginner · Quads, Glutes, Hamstrings · 3D demoLean into the harness and drive through the whole foot; a load that takes about 20 to 30 secondsHarder: Backward sled drag
  2. Farmer's carryAbout 30 s, heavy
    Beginner · Forearms, Abs, Shoulders · 3D demoTall, quick steps; put the weights down before your grip fails. Build up from 10 to 20 secondsHarder: Suitcase carry
  3. One-arm kettlebell clean and jerk3 to 5 each side
    Advanced · Shoulders, Glutes, Hamstrings · 3D demoClean it close so it doesn't bang your forearm, then dip and drive it overheadEasier: Jerk balance
  4. Kettlebell swing30 s
    Intermediate · Glutes, Hamstrings, Back · 3D demoHips drive the bell; stop while every rep is crispEasier: Cable pull-throughHarder: Kettlebell clean

Cool-down

  1. Treadmill walking3 min easy
    Beginner · Quads, Calves, Glutes · 3D demoWalk it offHarder: Treadmill jogging
  2. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoSlowEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off

Tips

  • Once a week, on a day away from your heaviest lifting; it doesn't replace strength work.
  • Every set should look like the first. When form slips, end the round: in competitions, injuries clustered late, when athletes were tired.
  • Build from 2 rounds to 3 over the first weeks, and never use a medley as punishment. Dark (red, brown or cola-coloured) pee or muscle pain far worse than the session explains needs medical help the same day.
  • In hot weather, drink, rest in the shade, and stop if you feel dizzy or sick.
  • Have tyres, stones or sandbags at your gym? Use them with a coach at their move pages' doses: tyre flips 4 sets of 6 with 5 minutes' rest (from a trial in young men), or sandbag loading 3 to 5 runs of 3 to 5 bags. Neither has a 3D demo yet.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the strongman conditioning workout: sled drags, carries, clean and jerks and swings take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A kettlebell, A sled, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 4 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.