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Sunday is the second half of our strongman training, and usually has a lower body focus. Today we chose to practice the yoke walk, farmers walk, and tire flip because they will be in the next contest.

The yoke walk is by far the most stressful lift of these three and possible the most stressful of all strongman events. For this reason we chose to do it first, unfortunately it kind of killed us and we didn't have a lot left to give the other events. Yoke walking is brutal, but it will make you strong as hell.

Our gym recently aquired a reverse hyper, a-la Louie Simmons, and man have I missed these. Nothing makes my back feel better than a few sets with this machine. If there is any way you can get your hands on one, do so, but don't cheap out. I have tried imitations of Louie's design and they just don't hit the mark.

Lastly, if it is nice outside, try to train outside. Unfortunately we can't move all our strongman devices outside, so instead we like to finish our training sessions with sled or truck pushing. I love pushing work because it works your body so hard without any impact or joint discomfort. Sled or truck pushing is a great way to finish any workout. If you have nothing to push, try hill sprints instead.

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• Yoke Walk
• worked up to a 550lbs walk for 60' with a turn at 30', no drops
• Farmers Walk
• 2 sets of 250lbs/hand for 60' with a turn at 30', no drops
• Tire Flip
• 700lbs x 2 x 4 flips
• Reverse Hyper
• 2 x 15
• Prowler Sled Pushing
• 2 x max distance

Here is a great video of Derek Poundstone practicing the Yoke Walk.


Tire flipping is an amazing drill for building power as it requires a powerful triple extension (ankles, knees, hips) plus an upper body push. Whether you are a strongman a football player, a wrestler or you just want to be a beast, the tire flip is a drill you should seriously consider.



Here is a demonstration of the reverse hyper. Notice how it applies traction to the lower back on the eccentric portion of the lift, and then strengthens the lower back on the concentric portion. This device both heals and strengthens the back simultaneously.

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