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

Men's Fitness - - Features -

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.”

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