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

  • Start in a kneeling position with your knees under your hips. 
  • Lift your right leg and put your foot down such that the toes are pointing towards 3 o’clock.
  • Push your right foot into the ground and come up to standing.
  • Then, lift your left knee into the air while balancing on the right leg. 
  • Slowly return to the start position. Alternate sides.

Lateral Lunge with Kettlebell Halo

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

  • Grip a kettlebell by the sides of the handle and hold it at chest height.
  • Step your left foot out to the side.
  • As your foot hits the ground, keep your toes pointed straight ahead and sink into the lunge.
  • Return to standing, and shift the kettle bell over your right shoulder by bringing your left arm across your body, rotate the kettlebell behind your head and over your left shoulder to bring it back in front of you. 
  • Move directly into a lunge on the right side.

Farmer’s Walk

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

  • Grab a set of heavy dumbbells and hold them by your side.
  • Keep your chest raised, and your spine long.
  • Walk about 5 yards, then turn around and return to the starting position.

Pull-Ups with Lateral Shifts

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

  • Grip the bar in an underhand position.
  • Pull your elbows towards your rib cage to lift your body up to the bar.
  • At the top, shift to the right to bring your chest closer to your right hand.
  • Return to center before slowly lowering down. 
  • Alternate sides.

One-Arm Dumbbell Press

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

  • Set your feet wider than shoulder-width apart, and line up the toes of your right foot in with the heel of your left foot (both feet should be pointing the same direction).
  • Hold a dumbbell in your right hand, and reach overhead with your left hand.
  • Push with your right leg, bring your left arm down, and press the dumbbell overhead 
  • Lower the weight by bringing your right elbow to your ribs as you raise your left hand back up.
  • Do all reps on one side before switching. (Tip: Keep your spine long during this movement). 

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

  • Stand with your feet shoulder-width apart, and your left foot a half-step ahead of your right foot. Put a heavy dumbbell on the floor between your feet.
  • Push back into your hips to lower into a squat, grab the dumbbell with your right hand, keep your spine long as you stand up, pulling the dumbbell towards your right hip. 
  • Complete 2 sets with the left foot forward using the right hand to grab the weight, then switch feet and use the left hand for the next 2 sets.

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

  • Fix a cable pulley at chest height, and stand with your left side next to the pulley, and your feet hip-width apart.
  • Grip the handle with both hands, step your right foot out to the side.
  • Sink into your hips, and push the handle out in front of your chest. 
  • Hold for 3 seconds, then return to the start position.

Incline Push-Ups with Feet on Bench

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

  • Get into push-up position with your feet up on a bench, and your hands shoulder-width apart.
  • As you push up from the ground, your hips and shoulders should remain in a straight line. When you cannot maintain this good form, STOP! The set is over.