Performing Medleys are insane for developing work capacity and strength endurance.

Another great strongman exercise using the keg!

This is a simple tricep exercise but made harder by using the keg.

We call this keg shoveling b/c we explode the keg over our shoulder as if we were shoveling, those of you in the colder states know what this looks like 🙂

Start with the keg on the ground.

The water in the keg will be pushing you all around making your body work extra to stabilize in one spot.

Stand next to a higher object (table, barrel, tires, etc).

I prefer the athlete to grab the keg slightly below the mid line to extend the range of motion slightly.

This is certainly not a standby in my workouts, but my one buddy always finds a way to turn an odd object tool into a bodybuilding tool.

Your plan to own your own set of farmers.

On the pick-up keep your back tight with a good arch.

This movement is not just for biceps.

Application of Powerlifting technique to a Strongman implement.

The wrist roller – stationary is a great way to train your forearms.

Wrist and hand extensors/ flexors

Two athletes/teammates stand facing each other on one side of the collar of an olympic bar loaded with an appropriate weight

Dynamic Support Grip Strength

Thunder Deadlift:

This is really a very simple movement.

The reverse grip gripper machine is just what it looks like.

Grip Strength – Levering

Yoke development, pinch and support grip strength.

Building Grip strength in open hand position while creating stabilization in the wrist

Grip Training – Wrist Postures

WOW – some days I just love my job!

Tear flesh from bone with this exercise.

This exercise is great if you’re having grip problems.

Hand Flexion, Finger Strength

Building Grip strength in open hand position while creating stabilization in the wrist

Building Grip strength in open hand position while creating stabilization in the wrist

Grip Strength – Crush

If you don’t have a thick barbell, try wrapping a towel around the barbell to increase the bar size.

Great for adding the grip element to barbell rowing.

Hand flexors, Biceps Brachii, Brachialis, Brachioradialis, Wrist Flexors / Extensors

Hand Flexion, Finger and Thumb Strength and Wrist Stability

You ever get tired of trying to come up with snappy exercise descriptions?

This is cut and dry. Grab the cable handle and walk away from the machine.

Here is another great pec movement for those trying to avoid or come back from pec tears.

Dave has always been a big proponent of pushdowns; not because it helped his bench but because he loves having big arms.

The front raise is not often used by lifters because of all of the attention to the front of the delts from all of the heavy pressing.

I tried really hard to like ab pulldowns.

This exercise is great to develop your lats and upper back.

The rotator bar has a reverse angle to the ends making it an excellent choose for targeting the muscles of the lats and rotator cuff.

The face pull is a great movement for bringing up the upper back and traps.

This movement is performed on your standard lat machine with the use of a single D-handle.

Remember when you found out there was no Santa Claus and how disappointed you were?

Rear delts are one of the most under worked muscles for all strength athletes and lifters.

Since I’ve torn or injured my pecs more times than I’ve seen Paris Hilton on TV

There are two ways to look at the name of this exercise:

I would caution against this exercise.

Let’s get this straight right away. This is a movement that you are only allowed to do when no one is around.

This is a different movement that many have not used before. It does require a little set up but is a welcome variation.

This is a great movement for avoiding pec tears if you are training for maximum bench press strength.

The pushdown is a pretty straightforward movement.

This is a great movement for targeting the lats and upper back.

First of all, let’s all agree on one thing: your lats are not “wings”.

This movements blows my back away every time I do it.

This is a great exercise to develop your upper back.