The Best & Worst Strongman Exercises (Ranked By Science)

00:00-02:34 Intro
02:35-04:36 Log
04:37-05:58 Tire Fips
05:59-07:57 Farmer’s Walk
07:58-09:31 Circus DB
09:32-10:14 Kegs
10:15-11:09 Sandbags
11:10-13:29 Deadlift
13:30-14:40 Yoke
14:41 -16:17 Conan’s wheel
16:18-16:52 Fingal Fingers
16:53-19:06 Atlas Stones
19:07-22:20 Axle Clean & Press (Push Press)
22:21-25:14 Push/Drag
25:15-26:32 Sandbag/keg Toss
26:33-27:27 Husafell
27:28-28:05 Power Stairs
28:06-28:55 S+ / Final Recommendations
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[@davidec.4021]

“Eric Boogs probably has the best ones on yt honestly” Real recognise real

[@watsonkushmaster3067]

ITS BUGEZ

[@s4n714g000]

My favorite part of his videos is him ranting 10 minutes every 1 minute of actual video, and the horse talk.

[@tangomike23]

Only problem with his is that there’s always a horse in the way of the tv screen

[@cday0075]

The real best part is he doesn’t even do the tier lists, he reacts to Jeff Nippard’s

[@davidec.4021]

@watsonkushmaster3067 it’s sticky ricky to me, but that’s how he called him

[@wilaustu]

My science is bigger than your science.

[@gerym341]

Doubt it

[@Dotmw]

MY SCIENCE CAN WALK RIGHT THROUGH THE DOOR

[@anthonyhaga7559]

My science could kick your science’s ass 🥴😂

[@joden5279]

Sausage Front Hold = God Tier.

[@cumaikut]

true

[@shrek69666]

🎵THANK YOU FOR BEING MYY FRIEEEND🎶

[@Ash-os7fc]

BUT ITS NOT ABOUT YOU, JEFF

[@thernius5786]

Alan Thrall & Geoffrey Schofield uploading within an hour on a Friday morning... Life is good

[@LiteHedded]

S-TIER rippetoe drop. 10/10

[@atlaspowershrugged]

Underrated

[@robertlevy4613]

11/10

[@BasementBodybuilding]

Ranked by science, let’s go

[@StopTheDamnTape]

“Big giant 12 inch log” - I had lots of kfc for dinner last night I’m expecting one of these to be conjured up after my morning coffee, don’t think it’s gonna teach me to lean back on pressing but I’m sure it will be a spiritual and profound experience regardless

[@brized]

Thanks for recommending Eric Bugenhagen. My sides got a sick pump.

[@williamhubel4643]

Strongman is this goldmine of alternative/traditional strength exercises but it’s hard to tell where the real value is in it all. Thanks!!

[@MadDrive85]

As soon as you said "farmer carries" I immediately said "S-tier." Great video.

[@What-he5pr]

Grip and traps. Anything else?

[@miskee11]

Did bodybuilding and powerlifting for 9 years total before I decided to train strongman for a MONTH before entering my first competition. I placed well in the deadlift, viking press and Hercules hold (I just have big hands lol) but struggled in the last 3 events which were all moving events (yoke, loading race and truck pull). Despite my unbalanced skill set, I came second that day (guy who came first won all three moving events btw). Static strength is good and all, but people with similar backgrounds as mine really just want to focus on learning how to move & mastering the new movements (in particular log & stones). I would probably put pushing/pulling/yokes a notch higher.

[@TehRealChruZ]

Only tier list video on exercises I'm interested in

[@TehRealChruZ]

Until I heard Atlas shrugged, that is. brb.

[@jeremiahhempel1975]

Alexander Bromley has done some great tier-lists for powerlifting, definitely recommend.

[@bloodsweatandsteel]

Excellent breakdown!

[@KurtKress]

Great video!

[@dale_26]

I really appreciated the Science acronym, very good.

[@ChasingChevy]

All of the info in this video was helpful to me. Very much appreciated.

[@WolfgerSilberbaer]

I wanna see Dr. Mike do a reaction video to this.... I'm not quite sure how that would go, but I'm pretty sure it would be fun, starting with the definition of SCIENCE!

[@devlin76]

Great video Alan! There can never be too many tier lists. I appreciate your insightful explanations, and agree with the all the rankings.

[@einarjuel]

Im so happy for you, trimming the beard was an excellent choice

[@devinfff8537]

Don't have time to watch. Giving it a like cause all your videos are awesome. Keep on keeping on.

[@jacob-shaffer]

S-Tier is Farmer's Walk, Sandbags, Axel Clean and Press (mostly cause of the Push Press). Log Press and Atlas Stones are A-Tier. Deadlift is B-Tier. He does mention sandbags as S+ Tier too which... ¯\_(ツ)_/¯ true but they're already in S-Tier.

[@RbgBennett]

Super useful Thanks bro

[@danwalsh5282]

Super useful

[@phillipkleam4664]

“There are strongman competitors with very mid level deadlifts that do very well in competitions.” Its fine Alan, you can just say my name.

[@teamgupta]

Great video. I did a local strongman meet in 2023 and really enjoyed it. I am not sure if I will compete again, but definitely agree with the list and like the dimension strongman training adds to my overall physical health and wellness.

[@SuttonHaye]

Im all for Science based lifting… with Alan’s acronym

[@pelopida68]

Very helpful for me as I'm deciding what strongman tool is better for my home gym. Thank you Alan!

[@leonardoandrade471]

Amazing video and I'm liking all this sandbag love I'm seeing online these days. Would love to see what calisthenics movements you think are the best for strongmen to incorporate into their rotation, too

[@MattPerrin]

"Eye of the Tiger" in the background, hell yeah! 👍😁

[@--SPQR--]

Love you Alan, but deadlift in B tier made my soul cry a little.

[@tv26889]

getting stronger at a deadlift(or some variation) will make practically all the other lifts he mentioned go up.

[@Buy_YT_Views.792]

goosebumps 😍🤧

[@Colinobi]

Great video. Can you make a video on how to implement strongman lifts in a commercial gym

[@watsonkushmaster3067]

S tier playlist in the background

[@TheOnimbus]

The SCIENCE acronym was great lol.

[@TheKurtlocker]

I love science😊

[@davidstephenson3615]

Farmers walk affect on grip is because with every step the weight jerks down providing overloaded, varying forces that the grip must compensate for - then rapidly recover before the next step. If resisting 100kg against gravity, suddenly from that thrust it is resisting say 120kg ... then 80kg ... and so on. This is vastly simplified but basically, lots of shocks on the muscle compared to a static hold. Same with climbing, for example, muscles are hit with brief extreme overloads being heaved about on a wall. Stinking lazy forearms need that kind of wake up call.

[@atlaspowershrugged]

Interesting that the way you feel about the circus dumbell is exactly how i feel about the 1h barbell jerk. F tier. 🤝

[@diltzm]

Right in the feels when he said he's seen 405 bench pressers push press 250

[@griffinc466]

I'm fascinated by the implication that Alan has a large, successful presence on the internet but has only heard of tier lists recently.

[@ezradanger]

Anti-Flag playing in the background at just after 16 minutes. Nice.

[@mustang8206]

Alan Thrall finally discovered tier lists

[@n00dle_king]

Funny this came out the same day as Bromley's video on sand bags.

[@richharr]

Eye of the tiger! Someone is getting after it in the gym! You cant miss a lift with that playing

[@CosminJordan]

Your edits are G(od) tier lately.

[@jculbert2221]

Sandbags and Farmers in S-Tier: "MY MAN!"

[@ShinSuperSaiyajin]

Alan “Cut and release” Thrall

[@Ivan4n09]

Evidence based evidence for research based science

[@richardlay4607]

Whats a good standard for starting weights on sandbags? Also, what fill do you use for the bags at your gym? Thanks for the helpful videos

[@jonathanrichter3184]

For the algorithm

[@TB-me1gc]

Love your content. Nitpicking but a lot of the footage you show with the push press segment are power jerks. IMO a different exercise in skill and strength demands, so (again imo) in that regard not exactly interchangeable. However i do rely on different kind of jerks so they are a very useful skill for me and worth the time to learn.

[@jeremyjarvis8100]

Quit sandbagging and talk about the sandbags. lol Good stuff man.

[@andrewjudd9001]

The other great thing is that sandbags and an axle bar are cheap compared to all of the the other equipment

[@ShinSuperSaiyajin]

I cannot wait for other strongmen to react to this video, especially them Deadlift Specialists 😈😈😈😈😈

[@pimeydenbaroni2950]

Squat???

[@sagebauer1077]

Anyone have a way to determine what weight sandbag to get? like compared to your max deadlift/squat? 50%? 25%?

[@atlaspowershrugged]

Dude animal tier list's are the GOAT. Apparently cheetahs are an absolute garbage tier build and dragonflies are broken OP

[@Vega01]

Beetles:

[@curgunner]

Man I love S C I E N C E

[@serotoninless2565]

no squats?

[@MrTrenttness]

🔥🎸🔥

[@REGISPATRICE12]

Crucifix and thor hold ?

[@ceasersherniateddisk8614]

circus dumbell is F for FUCKIN FUN

[@tomrampley5665]

On the log, does it need to be 12 inch or is 10 inch okay for training? Huge price difference on Rogue.

[@davidroob4835]

Men's standard is 12 inches, women's standard is 10 inches. This is for metal logs, most wood logs are closer to 10 inch diameter.

[@riselikethephoenix1]

Im pretty sure hooper said he did a 1000lb yoke first time he tried. Not 800. But i could be wrong

[@mewfoursaken]

11:50 he didn't need to do Jack PGM like this

[@prostrongmanzack]

"If you are elite, you are not watching a teir list" Me- 😑😑😑😔🤣🤣🤣🤙💪😜

[@StrengthCircusDD]

Didn't you fail to lift that wheelbarrow at nats 2021? Your science says you should train deadlifts for strongman strength base!

[@kuhenelan]

Disappointed with Alan as he didn't evaluate the, 1000 LBS!!! tyre flip, which is clearly different and S tier.

[@supermarkethobo9567]

i find it hard to hear what you're saying with the music in the background and that fan

[@Matt_Alaric]

Funny, i remember when i first found this channel the sun shone out of Rip's arse. Yet these days he's memed.

[@sampuckett4276]

Sounds like Olympic lifts are more S tier, best strength sport yet again

[@StrengthCircusDD]

Deadlift better be SS

[@siegodertriumphalertod]

3d team alpha in white and without clapping cheeks

[@elchacal658]

Need mcchicken

[@xkidmidnightx]

You gotta stop skipping neck day bro

[@xxpewdiepiexx2faded]

But how is the stretch and feel. Not one mention of resistance curves

[@Alejandro-te2nt]

Whats with all the peach 🍑

[@lukejay5460]

Ranked by science? Okay Jeff nippard. Just a joke

[@Stanley-Wallice]

bro the best deodorant for men.

[@Stanley-Wallice]

no deodorant at all, you dont listen to the snake oil salesman trying to get the whole world sick of the elimination of a normal compensatory bodily function. ie expressive immunity

[@sagitarriulus9773]

First!

[@kattihatt]

Dude you look so much better without the beard and long hair.

[@mikeoxlong91111]

Don't you know? Rippetoe is the science. Not you, not nippard, but Rip. Now go run or something.

[@basonparkway29]

if you split jerk the log its f tier, and thats using science

[@Gade_Thrash]

I can tell you don't watch anime when you don't know what S tier is

[@OrdinaryArgentinian]

I've been consuming Japanese media for over 15 years now and I no fucking idea what S means lmao

[@isk8atparks]

i used to be a massive weeb, i didnt know S tier had anything to do with it

[@Gade_Thrash]

It started off as the Japanese system of grading and has been used in anime fandoms as a ranking system for years. A few animes like 1 Punch Man and My Hero Academia use it in show show as their ranking systems. And I remember anime zines in the 90s using S tier ranking the way a lot of KZbinrs do now.

[@justinspike1669]

CDB is a garbage event. Parlor trick not who’s the strongest. 🤷🏽‍♀️

[@TheVeryMostBest]

anti-flag is so based

[@zztop7000]

Strong man focused is mainly strength get big eat more dirty bulk but when it comes to abs strength they struggle.