LEARN FROM THE BEST

World’s Strongest Man contestants know how to push the limits. Here’s advice from Britain’s best

15 Go one-handed

Challenging your brain with events like the circus dumbbell will build the neural coordination you need for bigger lifts, plus it’s a nice change of pace. “Get a big dumbbell to shoulder height with both hands, then bend slightly to the side as you pushpress it overhead,” says two-time WSM podium finisher Terry Hollands. Best do it somewhere you can drop the dumbbell.

16 Mix and match

Want to mix strongman with traditional training? Split it by body part. “I do one or two body parts a day, then practise an event that works the same muscles,” says 500kg deadlifter Eddie Hall. “So on leg day I might finish with farmer’s walks, and on deadlift day I’ll finish with keg tosses.” You might want to use a medicine ball.

17 Work your weaknesses

When you start to deadlift heavy, you need to address your weak points. How to do it depends on where you’re weak. “If you struggle to get the weight off the floor, do front squats,” says Europe’s Strongest Man winner Laurence Shahlaei. “They’ll engage your quads and give you power. If you struggle to lock the bar out at the top, do glute bridges with a barbell resting across your hips to build stronger glutes.”

18 Speed it up

Going too heavy too often can fry your nervous system. Instead of risking it, keep the weight light and do speedwork. “I do eight sets of three with around 60% of my one-rep max, focusing on lifting really explosively,” says Shahlaei. “It’s better to keep the reps low so you can concentrate on great technique on each rep.”