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If you're workouts are getting stale, try adding new equipment and movements to wake your body up from the same ol' same ol'. These Strongman movements can help improve movements you may already be doing and, who knows, maybe you'll really love it.

#1 - Trap Bar Deadlifts

Some of you may already be incorporating deadlifts into your routines. Doing deadlifts can work more muscles than just squats. If you're trying to nail down proper form or have restricted range of motion a trap barbell allows you to execute this movement safely and effectively.

Muscle Groups: Glutes, Hamstrings, Quads, Back, and Traps.


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Week 6 deadlift - belt-less 515x5 then worked up to 525x10 low handle @fringesport hex bar. @jimmyd309 @sara_christine_33 @kirbyjt91 @jaffestrength #hartmanstrength #powerlifting #deadlift #americanbarbellclub #abcstrong #5starnutritionurbandale #team5star

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Video courtesy of @hartmanstregnth

#2 - Farmer's Walk

You may be doing some form of Farmer's Walk everyday, whether you're carrying your groceries or taking the trash out. This movement can work not only your lower body, but also your shoulders, core, and grip. This can also be done with heavy dumbbells and kettlebells.

Muscle Groups: Calves, Quads, Hamstrings, Traps, Shoulders, Forearms, and Core.


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Out for a morning stroll with our new @fringesport Farmer’s Walk Handles. #fringesport #muscles #legday #oldschoolgym #gym #sanclementegym #nostandingzone #fitness #liftlocal

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Photo courtesy of @sanclementegym

#3 - Heavy Stone Carry or Toss

This is a pretty notable movement done in the Strongman world. The muscles that this movement strength can help improve your deadlifts, snatches, and cleans. This event is typically done a stone made of concrete but if you're just training we have heavy slam balls up to 150lbs and even a 100lb Medicine Ball, you probably don't want to do wall balls with that big fella.

Muscle Groups: Core, Back, and Quads.


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The D-Ball Clean is a fun, odd object tool to add to any workout. Roll the dball under your hands. Pop it up onto your quads and use full hip extension to clean over shoulder. #fringesport #fringe #dball #strongman #fitness #clean #train #bePatient #beFast #patientfastfitness #patientfast #merrychristmas #ledbetterfitness

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Video Courtesy of @patientfastfitness

#4 - Yoke Walk

Unlike the Farmer's Walk the Yoke Walk can prove to be more difficult because it is not just a feat of strength but also stability. This movement will help build core strength and even help with making heavy squats seem lighter because the amount of muscles worked here.

The Yoke is a pretty versatile piece of equipment.  In addition to Yoke Walks, this rack is used for Zercher Carries. The term "Zercher" comes from the position of the load, which is about chest height and in the crooks of your elbows. This movement focuses more of the load on the front of the body.

Muscle Groups: Upper Back, Shoulders, and Abs


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@mediccheeto with an easy PR on his yoke carry of 500. #atlasstrengthshop #strongman #yokewalk #strongmansaturday

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Video Courtesy of @atlasstrengthshop

#5 - Sled Drags

More typically in Strongman events, you may see athletes drags cars but most of them don't start dragging cars right off the bat. This movement works the lower body and can improve speed, which can help with most parts of your training.

Muscle Groups: Quads, Hamstrings, Glutes, Lower Back, and Calves


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New gym means... new sled AND body harness. Thanks to @nick_aguilar_cscs for the blacked out sled hookup 💪 . . . #fitspo #fitfam #fitness #gymlife #dowork #strengthtraining #motivation #weights #flex #prototypefitness #aesthetics #protopump #fitnessaddict #boxing #heavybag #beastmode #titleboxing #productionmode #speedbag #protein #cleaneating #newgym #gymdesign #mittwork #sled #prowler #equipment @fringesport

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Video Courtesy of @prototype_fitness

Susie Sebastian
Susie Sebastian


Susie is the Digital Marketing Specialist here at FringeSport. She's a web nerd and loves being a part of the FringeSport team!