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Old 11-13-2009, 08:41 AM   #1
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Default Question for Strongman Competitors

Strongman competitors...I've never trained for your discipline. In powerlifting, we focus on form. In Strongman, it's all about moving weight.

Do you tend to train with strict form in the gym, are are there periods where it's all about moving weight, no matter the cost?
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Old 11-13-2009, 05:27 PM   #2
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Typically it depends, since I do both, powerlifting and strongman, I keep my form good enough for a meet, but I won't miss a 3rd rep on a deadlift because I don't want to hitch.

In strongman you have to practice a good enough form, that you 1. Don't get injured,2.Feel comfortable,3. Get that weight moving and fast and 4. of course to SMASH Fing WEIGHTS, and lift as much as possible.

Some of the best strongmen have the best technique, but you still need to have brute force and pain tolerance to tough it out. Typically as far as gym workouts go, its all an assistance for strongman movements, I use a blend of powerlifting and Olympic movements as my form of assistance work, and from time to time, some body building methods of pump training, to send blood to my muscles, help rehab them and build connective tissue.

That being said it depends on the strongman, if that specific competitor lacks back endurance lets say, they are not going to do strict dumbbell rows, they will be doing kroc rows * high rep,momentum rows* to work on that weakness, but they will be smart enough about it no to pull something. Also since strongman is always changing as far as which events you see, and what not, you usually have to mix it up.
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Old 11-13-2009, 06:26 PM   #3
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Thanks for the reply. One of the reason I was curious is because I've been slowly moving from strict back rows with perfect form to explosive rows with good, safe form...but using momentum.

My back gets much more sore from the new approach. I don't do anything crazy, like use much more weigh then I can handle. I'm just exploding with the back instead of "mid muscle" contracting...bodybuilding style.
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Old 11-20-2009, 02:39 PM   #4
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I think for me it isn't a departure from form, but rather a difference in form. I do almost all of my training in a manner that allows me to bring as much momentum to bear on a lift as possible.

So a row is no longer strictly determined by back strength, as some small amount of hip drive will be incorporated, same with overhead pressing, these are less shoulder exercises and more leg/hip speed determined.

I view this as a matter of efficiency in moving weight, and the most efficient way to move weight is not to stay strict. You have to bring hip and leg power to every lift as much as you can.
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Old 11-20-2009, 05:51 PM   #5
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You have to bring hip and leg power to every lift as much as you can.
This is very true, in strongman half the time what helps your lock out, no matter what kind of lift it is, is simply strong hips and a strong posterior chain.
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Old 11-23-2009, 05:51 PM   #6
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This is very true, in strongman half the time what helps your lock out, no matter what kind of lift it is, is simply strong hips and a strong posterior chain.
Posterior chain is used dynamically in a good majority of lifts. Log cleans, stone loads, tire flips, overhead throws... It is important to develop a strong hip "pop" and good body awareness. In fact, when we have new guys (and gals) join our group, one of the first things we do is get them aware of their hip drive. That one fix alone usually gets a person a huge jump in weight they can handle, and a huge jump in confidence that they aren't a midget among men, but an equal training partner.
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Old 11-20-2009, 07:10 PM   #7
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I think for me it isn't a departure from form, but rather a difference in form. I do almost all of my training in a manner that allows me to bring as much momentum to bear on a lift as possible.

So a row is no longer strictly determined by back strength, as some small amount of hip drive will be incorporated, same with overhead pressing, these are less shoulder exercises and more leg/hip speed determined.

I view this as a matter of efficiency in moving weight, and the most efficient way to move weight is not to stay strict. You have to bring hip and leg power to every lift as much as you can.
Good post CAB.

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Old 11-24-2009, 05:19 PM   #8
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I always disagree with the term "rounded back", just because his back isn't overly upright doesn't make it rounded, if anything its sturdy and flat like it should be. To me this is a rounded back :



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Old 11-24-2009, 06:05 PM   #9
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That last image just took away all my current sexual drive. I believe all testosterone was flushed from my blood stream. I need to go look at breasts.
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Old 11-25-2009, 10:20 AM   #10
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Well, we aren't talking about a pathology here, we are talking about natural ROM and function of the spine. We talk a lot about "not letting your back round" during a deadlift, and I agree, to a certain extent. There has to be spinal extention and flexion in a deadlift, what we don't want is for this movement to take place outside of willed muscular contraction.

If you lift and your back rounds out because you do not have the stability to hold a weight, that is bad. If you apply a large amount of force (jerking the bar off the ground, or possibly during a hitch) while the spinal erectors are not engaged (slack muscle trying to suddenly "catch" and stabilize a weight), that is bad. But a stabilized rounded back isn't bad, in and of itself. Anyone that has ever stone lifted can attest to the need to gain ROM by allowing curvature in the lumbar spine, unless you have some serious ape arms You simply can't lift a large ball from between your legs by squatting over it with a "flat back."





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