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Sports training

Strongman workout for beginners: deadlifts, carries, sled pushes and presses

Strongman events are heavy lifts, carries and pulls with odd-shaped implements. In rugby players new to the sport, squat strength tracked performance in every event, and 7 weeks of strongman training built strength as well as traditional lifting did. Coaches teaching carries start with the farmer's walk, then one-sided suitcase carries, before yokes and other implements. This session builds that base with a trap bar, dumbbells and a sled, so you're ready to learn stones, logs and yokes with a coach. Implement training is about twice as likely to injure per hour as ordinary lifting, so learn each event light. Do it 2 or 3 times a week, finishing sets with 2 or 3 reps in reserve.

60 minBeginner13 movesCardio machine · A wall · A band · Other / check instructions · A dumbbell · A barbell · A kettlebell · A sledQuads · Glutes · Back · Hip flexors · Shoulders · Hamstrings
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 demoRaise your heart rateHarder: 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. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoLight band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  4. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHips back, back longHarder: Dumbbell Romanian deadlift
  5. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoControlledEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Hinge

Rest 3 min

  1. Trap bar (hex bar) deadlift2 light sets, then 3 × 5 to 8, stopping with 2 or 3 reps in reserve
    Intermediate · Quads, Glutes, Hamstrings · 3D demoStand in the middle of the bar, brace and push the floor away; stand tall, then lower under controlEasier: Dumbbell Romanian deadliftHarder: Barbell suitcase deadlift

Squat

Rest 2 min

  1. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoElbows inside your knees. Once it's easy and you have a barbell: Zercher squats at their move page's dose, 3 to 5 sets of 3 to 6 with 2 or 3 reps in reserveEasier: Bodyweight squatHarder: Barbell front squat

Press

Rest 2 to 3 min

  1. Barbell clean and press3 to 5 sets of 2 to 5, resting fully between sets
    Advanced · Shoulders, Abs, Calves · 3D demoThe log's stand-in: learn the clean light, with bumper plates, then press from your shoulders with a braceEasier: Alternating cable shoulder pressHarder: Log clean and press

Carries

Rest 60 to 90 s

  1. Farmer's carry2 to 4 carries of 10 to 20 s with a challenging weight
    Beginner · Forearms, Abs, Shoulders · 3D demoTall, ribs down, short quick steps; set the weights down with a flat backHarder: Suitcase carry
  2. Suitcase carry2 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoOne hand loaded; don't lean away from itEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Sled

  1. Sled push4 to 8 pushes of 15 to 20 m with a load you can keep moving briskly, walking back between
    Intermediate · Quads, Glutes, Calves · 3D demoBody leaning, drive with short steps. No sled: step-ups, 2 × 8 to 10 each legEasier: Prowler sprint (light sled push)Harder: Alternate-leg box push-off

Trunk

  1. Side plank2 × 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoFrom the knees if neededEasier: Knee side plankHarder: Side plank with leg lift
  2. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back stays downEasier: Dead bug heel tapsHarder: Forearm plank

Tips

  • Two or three sessions a week, with a day between. Add a little weight when every rep of every set is clean.
  • When the trap bar deadlift and carries feel solid, add one implement at a time with a coach: the axle deadlift at its move page's dose (2 to 3 sets of 3 to 6, with 2 or 3 reps in reserve), then stones on a trainer and the yoke, which needs strong farmer's and suitcase carries first.
  • Train on flat, dry ground with space around you, collars on; let a dropped weight fall rather than chase it, and keep the sled lane clear.
  • Brace and breathe out near the top of each rep. With high blood pressure, heart disease, a hernia or glaucoma, or in pregnancy, keep well short of maximal lifts until your GP or team says otherwise.
  • Stop for a sudden pop or tearing pain at the front of the elbow or chest, back pain with numbness or weakness in your legs, or dark pee after a hard session: see the strongman page's warning signs.

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

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Questions people ask

How long does the strongman workout for beginners: deadlifts, carries, sled pushes and presses take?

About 60 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 band, Other / check instructions, A dumbbell, A barbell, A kettlebell, A sled. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 13 moves have an easier option listed beside them if you need one.

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.