Lumberjack, Hipster or Strong(WO)man?

Lumberjacks are having a pop culture moment, so it’s only fitting that Canadian researcher Stuart McGill at the University of Waterloo has found that Strong(wo)man Competition exercises are an excellent way to develop total body strength. Particularly in the hips, spine and shoulders.

Since flannel shirts don’t exactly wick sweat, and most 24 Hour Fitness clubs don’t stock cabers, junk cars and atlas stones, we’ve adapted the traditional strongman moves for a modern gym. Same guts, glory and epic challenge, no fire trucks required.

This workout follows a classic strength format. Complete all sets of one exercise before moving on to the next. Lift heavy — you should be out of gas by the last rep of each set. Adhere to recommended rest time to allow optimal muscle recovery!

Rotational Kneeling to Standing with Balance

Reps: 6 each side Sets: 2 Intensity/Load: Bodyweight
Tempo: Slow Rest Interval: 30 sec

Lateral Lunge with Kettlebell Halo

Reps: 6 each side Sets: 2 Intensity/Load: Light
Tempo: Moderate Rest Interval: 30 sec

Farmer’s Walk

Reps: 30 seconds Sets: 4 Intensity/Load: Heavy
Tempo: Slow Rest Interval: 90 sec

Pull-Ups with Lateral Shifts

Reps: To fatigue Sets: 4 Intensity/Load: Bodyweight
Tempo: Natural Rest Interval: 90 sec

One-Arm Dumbbell Press

Reps: 6 each side Sets: 4 Intensity/Load: Heavy
Tempo: Natural Rest Interval: 90 sec after both sides

One-Arm Dumbbell Deadlifts with Staggered Feet

Reps: 6 each side Sets: 4 Intensity/Load: Heavy
Tempo: Natural Rest Interval: 90 sec after both sides

Lateral Step with Two-Hand Cable Press to Hold

Reps: 6 each side Sets: 4 Intensity/Load: Moderate
Tempo: Natural Rest Interval: 90 sec after both sides

Incline Push-Ups with Feet on Bench

Reps: To fatigue Sets: 4 Intensity/Load: Bodyweight
Tempo: Natural Rest Interval: 90 sec