A lack of tractor tires and a yoke frame doesn’t mean you can’t enjoy the benefits of strongman training. Four strongman exercises can easily be done in any gym—tractor tire flips, the circus dumbbell lift, the farmer’s walk,and the crucifix hold. A heavy bag is a decent replacement for a tire the circus dumbbell has a close cousin in the push press, and both the farmer’s walk and crucifix hold only require dumbbells.

THE MOVES

PUSH PRESS

Set up for a military press, but use plenty of leg drive.

HEAVY BAG FLIP

Squat low, scoop up one end of the bag, and flip it hard.

FARMER’S WALK

Use the heaviest dumbbells you can manage.

CRUCIFIX HOLD

Stop a lateral raise at the top of the move. Hold for time.

Next: The Workouts

The Workouts – Monday

EXERCISE SETS REPS
Push Press 3 8-12
Superset With Crucifix Hold 3 1 Min
Seated Military Press 3 8-12
Superset With Shrugs 3 8, 6, 4
“Bully” Deadlift 3 30-50

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The Workouts – Tuesday

EXERCISE SETS REPS
Farmer’s Walk 3 100 ft
Heavy Bag Flip 3 100 ft
Hammer Curls 3 8-12
Superset With Preacher Curls 3 8-12
Lying Extensions 3 8-12
Rope Press-Downs 3 15

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The Workouts – Thursday

EXERCISE SETS REPS
Deadlift 3 10
Back Squat 3 100 ft
Hammer Curls 3 10
Giant Set Leg Curl 3 10
Leg Extension 3 10
Calf Raise 3 10

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The Workouts – Friday

EXERCISE SETS REPS
Bench Press 3 10
Superset With Chin-Ups 3 10
Floor Press 3 10
Superset With Bentover Rows 3 10

Wednesday Off, Saturday Off, Sunday Off

DEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio, which airs live on Sirius and on XM channel. Click here to visit his website.

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