How to Get "Strongman-JACKED" with Just a Barbell (No Stones Needed!)

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How to Get Started in Strongman with NO Equipment! Strongman athletes have impressive physicality, which includes a combination of mass, strength, speed, mobility and endurance. Whether you are prepping for your first show or simply want to add in more functional elements to your training, this presentation breaks down the important principles to gaining real-world strength.
0:00 Fullsterkur
0:55 If you don't care about competing
2:00 If you want to compete
4:00 Anatomy of a Strongman
5:28 Hip Hinge (the Crux of Strongman)
7:18 Delts/Triceps/Pecs
8:43 Grip/Forearms
9:54 Power-Belly
10:48 Quads
11:36 Posterior Chain
13:44 By Event Type
14:10 Overhead Pressing
18:18 Deadlifting
23:04 Weighted Carries
25:00 Front Carries and Loading
26:55 Odd/Classic Lifts

[@AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley

[@smoothrupert2718]

Keen to purchase the program, I have access to some basic strongman equipment. Would you recommend this or do you have another program available?

[@CaptainCowboy476]

Always have

[@binladen34444]

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[@binladen34444]

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[@icemanstrange6185]

Anyone else actually prefer the strongman style physique to classic bodybuilding?

[@TL13579]

Hell yeah!

[@icemanstrange6185]

@@TL13579 IM SAYING!!!

[@stevenhewes1990]

Especially none super heavyweight strongman competitors.

[@nickvillalobos8249]

I dig it too. Bear mode! Big traps thick neck huge ninja turtle upper back and wide boulder shoulders. Thick frame looks cooler than pretty lean physique any day

[@John_on_the_mountain]

Marius Pudjinowski (im sure i butchered his name) is the ideal physique for me

[@AverageJoe2308]

Bromley is the gift that keeps giving.

[@AlexanderBromley]

Appreciated my man!

[@MOJOverseManny]

@@ccat9354 shit it's worth it

[@BilliusMaximus]

Appreciate the gems brother. Thank you

[@daxisperry7644]

Strongman look like a cross between the guy who wrestles bears in the mountains and the blue collar laborer/farmboy who's been working and moving heavy shit since he was 5. So many people are obsessed with the bodybuilder magazine look. I'm all about that big strong dude with just immense physical presence. I gotta start eating more!

[@gregvaldez1269]

Strongmen look strong ASF but yeah I see what you mean when I was a kid I was a huge DBZ fan and looking at how jacked and shredded some characters were , I grew up ( until my 20s) thinking damn I need to eat a lot and Il look like that lol 🤣🤣😆 and be strong as fuck .Which is usually far from the truth, yes there are the Ronnie colemans,Arnold shwarznegger,stan efferdings etc that can lift crazy heavy but we all know being below 15 % bodyfat will most likely hurt you in the strength and even maybe muscle size category .

[@gregvaldez1269]

Edit:To clarify and conclude what I said , Yes eating more will get you jacked but at a certain point you can only eat so much till you start adding more and more fat looking fat and massive .

[@DJ-Lionel]

Abs are cool…. But so is lifting a car 😂

[@TheHorrorGeek]

No BS -- your channel has become my favorite lifting-focused channel on YT. So much good info in every video. I often have to go back and rewatch them to get the stuff I missed the first time through.

[@AlexanderBromley]

I appreciate that!

[@benheller7068]

Great channel, great illustrations on the whiteboard

[@victorgomez6330]

I'm a college student and I take the bus for ~1 hour from one campus to another and I've been listening to your videos through the entire ride. I have learned so much and became interested in strongman because of you. It is very hard to find a well organized program, and doing one of your own requires extensive research about training. This is what I've been looking for. Thank you Bromley, you are really the best

[@freakied0550]

Gotta say, I spent about a decade extremely focused on powerlifting. This year I "retired" and started branching out my training. My gym has pretty much all of the strongman implements, and I've certainly not used contest weights, but used them as a tool to help with conditioning. Lifting objects I've never lifted, setting up medleys, etc. 7 months into the training change up and my body (even after losing over 60lbs bw) has never felt more resilient as a lifter. Hindsight being 20/20 I definitely would've incorporated more of this in prior offseasons doing it over.

[@farhanhussain_]

So basically if we focus on overhead press variations, deadlift variations, and front squats, we are prepared quite a bit.

[@johnharbour4936]

I don't do strongman but I LOVE LOVE LOVE LOVE this video. The breakdown is so appealing and connects the dots with a strongman's mechanics.

[@daggersdown]

shoutout to the kids who grew up on He-Man who now just wanna be strong AF cause of our body image issues

[@sangpenikam7]

This is great! I recently decided to dip into strongman style of training from years of doing powerlifting.

[@AlexanderBromley]

Awesome! It definitely will add some flavor

[@koleary1798]

I can totally see you blowing up once you cross that 100k threshold. 100k seems to be a checkpoint after which the algo loves you, at least for a few months. Once you hit 100k make sure to do daily content, even if it's shorts, at least for a while!

[@damienfrank3174]

One of your best videos in the Past few weeks. Of course it is also me who loves to know about which exercixes to prioritize but also in general. So much info, love the drawings and I dont think that the proportions are that far of

[@joshp.2872]

THIS IS GOLD! I needed to watch this as I am hooked on strongman after competing earlier this year. But now all the strongman who trained at my gym have left and taken their equipment with them to start their own facility.

[@TN-kg2lv]

In the world of fast food, fast fashion and fast just about everything. You're videos are much appreciated.

[@RidgeSmithTech]

This is one of the best strongman training videos I’ve ever seen, thank you for this 🙏

[@jeremiahleasure4301]

Yes!! Bromley your videos are SO good! Thank you immensely sir

[@shades4313]

I’ve Always thought this was a bad ass look. Not the super fat strongmen, but around maybe 20% bf and jacked out of your mind. Goal physique

[@zerrodefex]

Same, I started training at around 32% BF and will be quite happy just getting back into the 20-15% range.

[@leinekenugelvondoofenfocke1002]

I'm actually growing significantly in my obliques, hips, traps, and forearms from single arm dumbbell carries. I wanna row those 130s for reps, and I feel like getting to the point where I can carry them for 3 laps is gonna help me get there sooner by tempering me to the load. I'm gonna touch that weight in carries long before I touch it rowing.

[@Leon-bt7gw]

never thought about it like that but thats brilliant

[@havoktrainingsystems4421]

I must say, the information on this page is incredible. Keep up the great work!!

[@benemirate7584]

Best channel on youtube, I have a GymPlaylist with what I think valuable videos and your videos are the cornerstones

[@albertovanoldenbarneveld7718]

Absolutely loved this video Bromley. Keep it up. Great content.

[@planetjacker763]

subbed for these videos. Love the strong man sport / culture and trying to get stronger

[@kamranshakil77]

Just paid the program on bootcamp. Starting tomorrow !!!! excited!

[@spiritual_hypertrophy]

Love the fact that Bromarama sensei is closing in on 200k now, just a year later I'm 4 weeks into the program and I'm enjoying it a lot So nice especially psychologically, since I completely trust the programming

[@poopmgee100]

I’m 24 (m) and I have now decided that I would rather have strength & function fitness as my focus and aesthetics be a bi product rather than the inverse. Who knows, maybe that will change. That’s is what has brought me to this channel and I can’t believe all this knowledge is free.

[@TK-ni1pl]

Dude I am shocked your channel does not blow up? Your information is great!

[@kerrymcdowell7317]

Love listening to your content and its encouraged me to do my frist strongman event in November 🎉

[@firstsipstudios]

Thanks for this my man! I cannot believe this video was free!

[@jeesmiesjeesus]

Excellent video! Thank you for all of your information and greetings from Finland!

[@nealbakerlis]

The fact that this is free is mind boggling, thank you for your time.

[@youtubesucks8024]

“Power Belly” I felt that 😅

[@PauloCesar-yd1yf]

Very good video. Your content is worth gold. There are few who want to spread the sport with such importance to the wider public. Thank you very much.

[@cheeks7050]

I bought Base Strength. Super helpful both for conceptual understanding but for practical implementation with all the actual programs at the back end.

[@morganeasy787]

You're illustration skills are really good bro

[@TravelingAnvil]

Since I've been lifting I've wanted this information! Thanks so much!

[@QQyoko]

Super happy to see zercher work on here. Zerchers are the most underrated squat.

[@stolimonoli5730]

This video alone could be an e-book!!

[@nicopostigo123]

Your content is awesome man, thanks!

[@finiridetailing9160]

Great content, really informative but easy to make sense. Subscribed mate 👍

[@juggernautathletics]

I love your content keep up the great work!

[@boostbaa2882]

Bromley you really are the goat bro

[@leoerus]

This is so cool, I follow strong man but as a casual This helps me appreciate it more

[@ivanbosnakovski889]

This video is Amazing ! All you need to know about anatomy and movements explained.

[@XD-kk6kx]

Amazing video. So detailed and useful. Thank you

[@scrotieMcBuggerballs]

Love the channel and content!

[@sagebauer1077]

Absolutely love the whiteboard videos.

[@Pastapillow]

yayy the whiteboard is back. the whiteboard videos are my favourite 😂

[@NoLimitsNatty]

Thank you for all the information. 👍🏽🏋🏻💪🏽

[@strangerdanger3599]

thank you Bromley x

[@yuvalvilan7238]

Love this thanks a lot

[@moll2842]

Just subscribed based on just this video, really great video with excellent information, thank you 🙏

[@DavidArce-qh8of]

Dude bad ass , thanks for this incredible info

[@cheeks7050]

The shear exercise variety will make this strength functional.

[@JustBrian1892]

Boost these vids guys !! Worth his weight in gold ❤

[@AlexanderBromley]

Boost Boost Boost!! Thanks brother!

[@felldin]

Just wanna say your anatomy art looks fantastic. Don't listen to the haters

[@GermanJoe2]

Classic strongman physiques like Bill Kazmaier and Jon Pall Sigmarsson left an impression on me. A certain density and thickness, a truly powerful look.

[@kopusetic]

Just an amazing video!

[@vintagejock3951]

Thank you for the information very helpul

[@dark-o]

Great content 💪

[@joeyhuebner10]

This is great. I'm pretty much a novice but the videos from you and Elite FTS have really limited the amount of fiddle-fucking I've done in the gym. Thanks for this, mate.

[@stefanparkes4675]

Great channel

[@lucaalbini98]

What if I want the traps/back/glutes/hams of a strongman but tweak the rest of the routine to work the chest since I'm more interested in that area instead of the shoulders? Would that work? Like benching and variation instead of ohp

[@md.asadullaholi]

Thank you so much.

[@satabdeesahoo9076]

dropping a comment for the algorithm

[@williamgrahamsog]

I was hype to get the workout app for this program,then I realized that this program is additional money on the app

[@12345idiotsluggage]

Thanks!

[@gaudenziocaccia2007]

This is fantastico!!!awesome !!congrats

[@jimkelly7305]

Just bench, squat , DL. like mad just as old school 70s lifters + throw in rack work especially for the DL 😁😎

[@kozmo7]

This is a dam. Wonderful video and I’m glad I found it Thank you sir

[@mr.tbennington]

Top tier content

[@bloodysath]

Commenting for the algorithm. Great contend as ever. BTW I customized your bullmastif Programm for 2 days a week. But now I do heavy Deadlifts and OHP and Volume Squats and Bench on one day and heavy Squats and Bench and Volume Deadlift and OHP on the other Day and I thinks thats too mutch. Any idea how to organize a Strength Programm for 2 Days a Week?

[@joehobin4788]

Hey brother your incredible your videos you do personal coaching correct for strongman and powerlifting?

[@dbevan4009]

Love this chanel

[@genaro5766]

Like the Rob Liefeld , reference . Comic book collector and weightlifter right here .

[@RYbread13]

Great video! But as a beginner (just getting into it and have no idea what I’m doing lol) there where a few things I didn’t understand. Any videos you would suggest for beginners like me?

[@SomeOne5.22]

I got a question, I’m trying to get into strongman and I have all the equipment needed and I train 5-6 days a week but I don’t know what I should do for my diet. Im overweight you could say but I’m pretty athletic, I play sports, jog frequently. But I don’t know if I should maintain the same calories I do know or I should go in a deficit to lose the fat and then gain the weight back in muscle.

[@stevenhewes1990]

What I want to know is Alex's spin on a hybrid athlete program. Triathlon and strongman. That is something I would be super into.

[@AlexanderBromley]

I know a few strongmen who cycled and did triathlons but the finer points of that are admittedly out of my wheel house.

[@stevenhewes1990]

@@AlexanderBromley even with the disclaimer I would still be very interested in how you would approach it.

[@mrsmuuve]

Love it

[@Starman.2957]

I like the strongman physique it’s looks very powerful

[@rishiramkissoon6976]

subbed=) great channel, I just discovered you

[@andreassinats6432]

Commenting for the road to 100K

[@grumk1ll655]

I've always trained hard, been on strongman for a year, but now I've actually entered into a competition my desire to get through a hard n heavy workout is over 9000, it's next level once Competition comes in to the equation. Always thought if i'm not the strongest guy in the world whats the point in competition... if I realised i'd push so even harder once I was in competition I actually could've been a big deal! if your thinking about doing comps! do them... DO THEM NOW!

[@camelvids10]

another banger

[@peterellis4262]

Functional strength ;) I'm an old man building a homestead. I'm looking for longevity and the physical capacity to do the work on my farm ;) Competition is nowhere on my radar, but I can't deny there's some vanity in wanting to be a pretty strong old guy ;)

[@elknaberoni7292]

nice video ... wish i had it earlier i already build my own strongman gym XD

[@mrhyde2250]

Where does arm mass come from in this type of training?

[@Juniorstyle8]

What are back runs? Serious question. At the end of chapter front carry.

[@TheSwordFwish]

What machines are needed to do fullsterkur ?

[@ChristopherSalisburySalz]

I've always thought the cross-fit competitors had really thick mid-sections. I think they look cool.

[@philmann1745]

Man, Poundstone truly had a Hulk physique.

[@Darthmgtow]

Hey dude...just subscribed...

[@oddysixl]

I’m debating whether to work on hypertrophy and build size and then strength or if I should start with strength focused work

[@AlexanderBromley]

When in doubt, I say size. Sprinkle in a little bit of strength work at the beginning to keep it interesting.

[@nmnate]

Hm, I always thought my Ohio bar was very stiff (29mm black zinc). Looks like there are a ton more "Ohio" bars out now (including a 27mm deadlift bar that is quite long). Appreciate the video - anything with a whiteboard is gonna be a good time 💪

[@jonm2631]

Mr. Bromley, I would love to see your thoughts on programming for athletes outside of strength sports who need to focus on practice, games, etc and have less time/effort to dedicate to strength training (e.g., mma) Do you have any videos/programs that you would recommend?

[@robertoCRO69]

yes I would also like to hear your opinion on that Mr Bromley, jon check out phill daru he is very good s n c coach for combat sports I bought couple of his program but he has MMA conjugate method 8 week program for 10 or 20 USD that goes 4 times a week, for me personally 4 time per week was a bit too much twice would be the best but I try to squize in three times there is something called condensed conjugate method so look it up if you haven't already.

[@richardsamuel3252]

Juggernaut Training Systems has a few vids talking about this I believe. 5/3/1 also covers it.

[@nickvillalobos8249]

Yo Alex. Alphadestiny channel wrote a whole conjugate style book on being bear mode. 15-20% bf year round and heavy emphasis on deadlifts and rack pulls, Overhead Press, and heavy upper back volume. It's awesome. Lots of direct neck Work with cheat rows and tons of gluten and hams volume and forearms

[@nickvillalobos8249]

It's called naturally enhanced

[@JohnJohnson-hl4fv]

What about curls?

[@christopherjohnblack3526]

Hi sir. What barbell exercise I can do in the gym that would have better carryover to the car deadlift other than the conventional DL?

[@ayyutha]

Trap Bar deadlift?

[@artocain]

Heck yeah, POWER BELLY!

[@Rohanschariot]

Your insanely jacked in this video I just got the app but I didn’t see the fullsterker option?